John, I enjoy writing software so I have created my own programmes to produce that stuff for each of my runs. I have an electronic log going back to when I first got a garmin, nearly ten years ago and have found it very motivating keeping a track of all the details with little or no effort. I am not sure it helps you run any faster, but it is fun to compare how I respond to certain training as I age, compared to my younger days. I am 68 and I can compare my runs, now, to when I was your age. I focus on trying to maintain my AG % which has proved very difficult. It has come down to maintaining the intensity of my training without getting injured because downtime seems to have a much bigger impact than even 5 years ago. I would like to get into the 80s but would be happy to get to the mid 70s. I am currently hovering around 73% but I think with some consistency that will work its way up to 75% next season.
We have a few runners around here in the 60-64 range who can run sub 20 but I don't know of any in the 65-69 range that can, close but not under.
Graham, Canadians seem a lot more relaxed and social than your average Brit so my gym is a very chatty and pleasant place. It can sometimes add half an hour to your workout but still enjoyable. Even the ladies accept me now and chat to me, I was even invited to join one for my run this morning which made it very non-competitive and a chatty run.
ceal, Graham, I hope you two enjoy your cruises. I am definitely not a cruise type, I am probably biased by my impression of American cruises. The worse description I heard was being confined in a small space with a lot of very very big people trying to eat as much as they could in the shortest time.
ceal, Your singing seems very demanding, do you feel exhausted after it?
Graham, That is a good pace for such a long course and not being an experienced xcountry. If you get the chance to run with a good xcountry runner on a technical course you should do it. The way their feet seem to fly over all the roots and rocks with ease will make you realise how much skill is involved. They are lots of exercises that can help. You need fast feet and one of those ladders stretched out on the floor.
An easy 5k recovery for me today, followed by lots of stretches but no weights apart from some chin ups.
My Santa Shuffle was in the aid of the local hospital and run out of my gym, very informal and around 60 runners. There were no numbers and it wasn't timed, just go out there and run. The course turned out to be a bit short but it was a fun event and I ran hard if not at race pace.
02:07 PM Sunday, December 14, 2014
Santa Shuffle 5k, 1c, cloud, footing ok, felt strong the whole way, a bit short.
Mean Temp = -2c, Min Temp = -4c, Max Temp = 1c Humidity = 95%
Mean Wind Speed = 5 kph, Mean Wind Direction = West
Run Duration = 22:16, Run Length = 4.7 Kms or 2.9 Miles
Average Run Pace = 04:42 per Km or 07:34 per Mile, Age grade = 71.7 %
Average Run WHR = 87.8 %, Max Run WHR = 93.7 %
Average Run Cadence = 87.3, Average stride length = 1.2 m
Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cad Slength(m)