When I turned 70 yrs, I had a bit of a glory year. The training advice/plan I had from TS fulfilled my dream of breaking some records. It mainly consisted of 400 m intervals sessions, keeping the numbers consistent, I did these weekly plus a 5k run done at threshold, maybe going into anaerobic territory towards the later end of the 5km. I did a monthly 5k race, plus a few more races in the track season. Then I would do a longer run at the weekend. Probably, around 6--7 miles ran steady. Then there would be one or two runs ran easy, depending on any energy which could be left over. Most likely 30--35 miles a week. This plan worked magic for me, it was hard work but very rewarding.
I have the training plans for all my running from age 61 yrs (when I started running) but unfortunately I have lost my most important years training plan. I must have put it somewhere safe, but can't remember where, I have moved house since and it didn't turn up! I am, therefore, talking from memory!
I think consistency is the most important ingredient.
Staying away from injury, I never mastered! But managed to somehow when it mattered. 400 intervals are definitely an injury risk, but one I was prepared to take for World Records which I achieved at 5000 and 1500.
My son and family live in Worthing, quite near to the beach fairly close to the hospital.
You did Crownorough 10k, I haven't lived here very long but I know that is a hilly race. You have potential, where you live, to run flat for quite a distance but within less than a mile you can be running big hills.
I did forget to mention how rough our crossing was. I didn't know that one could be quite so aware of a storm in a large ship like the Q E. But I can assure you that one can. I took some tablets on the last night and they work very well indeed.
Cute little robin and the sunflower certainly has cheered up a very dismal looking day.
Have a great holiday, we can be bossy, I have to agree with you
You put yourself through some tough races up there in the North! But as usual you made your mark in the race.
I live in East Grinstead, which is in West Sussex but I know the boundaries on the country reach some far reached places, maybe you are nearer to Chicester. What club do you belong to? I am a member of the City of Portsmouth AC but I never train there! Your contribution to this thread is already in evidance.
Will the Park race in the London area be a different one to those that you already done.
Great to see you here, your advice, as ever, is always good to follow, because when followed, they bring good results.
Huh, a nasty virus is not what you need right now, I hope you enjoyed your weekend run.
I know I have missed out on commenting a lot of posts, which is not like me, but I am running out of time, Christmas may appear before I am ready to embrace it.
We did run on Saturday, I ran/ walked for 6 miles, av pace 9.34 mm av HR 125. I hope to get a run in later this morning.
We got back on Friday afternoon and the singing continued that evening here in E. G. Then family stuff over the weekend, my feet are not touching the floor. We had a wonderful time, it exceeded my expectations except for the storm force winds which made it a rough crossing. To make the cruise longer the ship made its way to Cornwall and back before going into the port at Zeebrugga, the Sam, in reverse on the way back. It was rougher than I imagined a large ship would be. It has not turned me into a cruiser but it was great for a mini one, but as Granam says, it must be a very good way to see parts of the world withouth the arrangements etc.
Our singing on board was just amazing,we had a full house on board in a huge fairy tale theatre. The audience were so appreciative and responded in a big way. We sang Christmas songs held together with Ave Maria (the Schubert version), with our female musical director singing a solo with our harmony. Oh Holy Night which we sing Alpaca and I will Follow Him from Sister Act which has an Alto and a Soprano solo. It was a very long day with rehearsals and sound checks plus our placings on the stage. As a result we feel like professionals! I feel so privileged to be have been part of such a performance.
Singing in Bruges was good too but in a different way.