Graham, Great running from you. You are certainly reaping the rewards of all your hardwork and being so light. I wonder if there ever was a time when you did not like being so slight, you are certainly smiling now as your heavy peers are falling by the wayside.
ceal, Your cast looks very impressive, even a fashion statement.
TS, I think the camera must be distorting things as it looks like those shirt buttons are straining, but don't get me wrong you don't look a day over 70.
I am still running, slow but regularly, patiently waiting for things to improve.
Graham, I think running on the deck would beat trying to run the hills and steps in Santorini.
Poppy, I found pacing to be a matter of practise. In the good old days the coach would have us doing drills where we would run at mp, then half then 10 and 5k and back down. It really gave you a feel for what each pace felt like.
Not much running done this week, just three sessions of 5k slow. I also did three cross training sessions, two 5k rows and one 54k bike ride done in fantastic conditions around all the scenic bike trails of Ottawa.
I had my appointment with the cardiologist today. All good, my heart muscle is in excellent condition with a good blood supply to all parts. My right chamber is enlarged but that is what he would expect from someone with my lifestyle, to quote, an athlete's heart. I have a clear go ahead to push myself to the limit, now only if my feet and knees would cooperate.
Welcome back Graham, I assume you had a good time, what did you think of Santorini?
John, Over the last 10 years I have experimented a lot with modifying my form. I found as I entered my 60s that my stride was shortening and my cadence dropping. I was running more straight legged which obviously slowed my pace. I tried all of the exercises and workout sessions to try and reverse things but not much happened. I found one thing that I could impact and that was cadence. I added a footpod to my garmin so that I could measure it easily and managed to move it into an acceptable range depending on pace. When I picked up my pace my cadence and stride length would increase. One of the things that I had to fight against was when I began to tire my cadence would start to drop but my stride length would start to increase as I fought to hold pace. I would end up overstriding, accelerating the fatigue. I would recommend measuring your cadence at race pace to see where it lies. If it is significantly below 90 per foot, the probability is that you are overstriding.
TS, I suspect my task to return to aerobic fitness is a lot bigger than yours. You seem to be able to hold a respectable average pace throughout your run. Yesterday I ran a 5k hard but not ridiculous despite what my HR profile looked like to provide myself a benchmark. I compared it to a similar run, admittedly much faster but similar temperature and on the same course.
Here are my results and I don't think I have to tell which colour is which.
This is what the pace looked like
John, for your interest this is my cadence for both runs.
Not a lot of difference and about right for the pace I was running, very slow.