ceal, Nothing worse than a summer cold, lots of sympathy. At least you do not have the heavy tree pollen, we get at this time of year, from living in densely wooded area. Lots of sneezing even without a cold.
Graham, I think you are doing exactly the right thing, very very gently returning. Are you doing any strengthening exercises as yet? I am half way through "The selfish gene" and I have read "The God Delusion". He does present his arguments in a academic style but I find his point are simply made if you trim away the long winded paragraphs. I think evolution and natural selection are a given, I think his main issue stems around how much of human behavior can be attributed to it. As you pointed out there is nothing benevolent in nature. We have a pack of coyotes or hybrid wolf/coyote really, that hunt around our area. Listening to them with a kill and seeing the mess doesn't leave much to the imagination.
A rest day for me, well at least no running. I have spent the day replacing external vents for the dryer and bathroom fans and repairing the garage door opener. Standing on a ladder way up high is not what I would call a rest. I am also doing battle with some red squirrels that think the attic is a good place to live.
Columba, Have you read any of his books? Next on my list is his "Selfish Gene" but I will certainly obtain "The Dawkins Delusion" I am fortunate here in that my local library has an Ebook section where with my usual jiggery pokey I can get a clean copy for my kindle. If not a visit to the dark side usually works. Having been educated in the C of E system from 5 to 16 I have been indoctrinated in RI. Dawkins does a thorough job of totally dismantling it all. What amazes me is how much I remember of all of my hundreds of RI classes.
My knee was always worse first thing in the morning and improved quickly. I would not say it is perfect now but I can run comfortably on it, I just have to be a little cautious with certain exercises.
Welshpoppy, Did you getting any reaction from your knee after your 11 miles? I have found walking does not bother my knees at all even after the initial pain arrived. Same with cycling apart from steep hills where it ached a bit.
A great xtraining session yesterday which left me a bit tired for my run today. 7k done with a set of strides to finish it off. Dropped down to a 7 min pace with a cadence over 190 for my strides which felt sooo good.
I have lots of chores to do today but feeling too tired, the joys of being retired, you can always procrastinate. I will put my feet up with Richard Dawkins, The God Delusion and a cuppa for a couple of hours, that should sort me.
I have a great deal of info on how my HR varies with effort and type of workout. I have been collecting it for ten years. My RHR is in the 40s and my max in the 180s but I run comfortably at a fairly HR.
Here is my run today. It was just under 6k at a comfortable pace. It is below my aerobic threshold which I have established both empirically and by lab measurement.
It is around 83% WHR, just above the blue line
I rarely look at my garmin while I am running, I do most workouts by feel. I can tell when I am approaching the red zone. The biggest value for me is afterwards when I compare the more intense workouts. It becomes very obvious what sort of training I am missing if I want to race a certain distance.
Columba, My daughter's car is a Mazda 3 with the bigger engine. It uses low profile tyres and if she gets a flat she needs to stop immediately which she failed to do twice now. She has to travel down some dirt roads to reach the bard where her horse is stabled and it can be difficult and hard on the tyres.