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Over 60's training (Part 2)
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Fitness suite first, mainly to put some weight through my Achilles: precautionary. Only 12 in there at my allotted time. Felt safe. Then it was 3k warm up, 3 X 3 minutes hard with 90 seconds jog recovery. Warm down. Wind was very erratic and obviously was in my face whichever way I ran. Didn't cover as much ground as the last time I did this session but happy with the effort. Tracksters, gloves and two long sleeve tops.
Easy day tomorrow.
Yesterday was a busy day run first thing 5 miles and average hR lower so good,then off for a picnic and walk and we found a picnic bench in the sun it was bliss as pretty cold and windy.
Today rest day as I am tired and sniffly but another day out for picnic this is a small village I was going to run marathon so as on lockdown 6pm tonight last chance to go there.There will be hot soup in picnic:-)
Miles makes smiles.
Progression
For the next month, I've decided to run every other day, so, a 7 day fortnight, then add a day during November, and a further day in December (so, a 9 day fortnight). The caveat being, of course, that legs can handle this, and knee continues to improve. The ad-hoc approach leads to me getting carried away, and then set back, so I think this may suit. We'll see. I'd like to progress to a 12 mile long run by the end of the year - so that's 5.5 miles further than currently, but 12 weeks to get there. Exercises to continue.
Mick - sounds another good ride - take it you remained in the saddle this time ?
alehouse - nicely done . . . could do with my gym re-opening - hope to hear soon (one way or another), as its a University gym.
Poppy - good day all-round yesterday - enjoy picnic #2 today !
John - I hope your "injury gloom" wasn't deepened too badly by the football yesterday - I've no idea how your team managed to lose . . . .
Dave
beware - they are after your inventions!
Your weather sounds wonderful just now - enjoy it as I know that winter can't be far behind for you.
Alehouse
3 x 3 min hard sounds a toughie!
Not tracksters already?!
Welshpoppy
hot soup for a picnic .... must the the UK
Dave
interesting plan - but at least it is a plan rather than as you say just doing an "ad-hoc approach". I maintained the every day approach even if I was only doing 2 miles a day - and look at me now - 4 miles a day
It all depends upon what you do on the on days for mileage - don't double your normal distance!
John
ditto Dave's comment about Brighton................!!
Big mileage day today a smidgeon over 5 miles in 51:05 (10:09m/m) with avHR128 and a max of 137.
Struggled if truth be told but controlled the uptick in HR to maintain a steady plod in brisk, cloudy and chill conditions but still out in tee shirt and shorts
queezing up to 25 miles for the week which is the highest since mid June when my hip exploded
Well done on the longer runs, TS and Birch! Just don't rush things as you build up!
Mine is the uni gym, Birch: very sensible precautions being taken but I do wonder how long it will remain open especially as it is right in the middle of the halls of residence area.
Another one who can't believe yesterday's Brighton result! Son is a United fan and he felt United deserved nothing. Unfortunately I imagine that is what Leicester will get this afternoon.
hope it doesn't get any colder for you - you may run out of wardrobe!!
That is a very good sequence of weekly mileages particularly as you are adding speed work in as well.
Work ...............
I have been very busy over the past months and just when I think it's going to ease off the phone rings and it's another client wanting me to look after another project. It's very flattering but I need to make some decisions about the future quite soon. I have been told I am not getting any younger.......
As I peeled off my socks after the run this morning the left one had a blood soaked heel where the skin had split and the right one had a blood soaked toe where a nail had rubbed into an adjacent one!! Didn't really feel it when running but did in the shower!
Football eh .............. grand larceny performed at Spurs new stadium by the Toon - heh, heh, heh
Just to say that I’ve ordered and now got some orthotics. I thought these were worth a try. Many years ago I discovered I had flat feet and that standing for any length of time was really uncomfortable. In the old days of standing on the terrace at a football match I’d have to find space to sit at half time.
i had some orthotics but they were more uncomfortable than gong without and as with so many things in the decades that passed the problem just seemed to go away.
However, I had heard that Achilles problems could be linked to flat feet, so thought it was worth trying orthotics again. Not custom made just ones on Amazon that had good reviews.
So I just wondered if anyone else had used similar? They are a bit uncomfortable and I’ve not run in them yet but they do seem to help, so maybe worth a try? Thanks in anticipation.
I have found heel gels help with the healing process. Just enough lift to take the pressure off but not enough to mess with your foot dynamics. My heel started to moan a bit last week so I put my pair in. Coupled with a calf massage immediately before I set out, my heel stopped moaning. I can probably take them out now but will leave it a little longer.
The vibrator image is not a good one, but you know what they say about people from Yorkshire.
Dave,
I watched the Spurs game and cannot believe the events at the end. The way the rule exists today that was the correct decision but it is damaging the game.
TS,
I do not envy you having or choosing to work. The years ahead are too precious to waste so unless you really love what you do or you have no choice its Freedom 74. According to my Garmin watch, I am continually getting younger. The last time I looked I was 20.
A little warm today 25c but it is a rest day, so I confined myself to walking the dog along the trails. Tomorrow I am meeting up with the boys to run hills in a neighbouring town. A mixture of long and steep but I usually survive, thinking about the muffins and latte to follow.
Mick
Mick: I want to be 20 again;-) wonder if my watch does that.....enjoy the muffin and latte after hills today.
Dave: I like the plan and sounds like it has you fired up great news.......I love it when a plan comes together
Torque: I managed 27 miles last week as well you are doing well:-)I also noticed Garmin connect has adopted Mick's colour coding.....maybe Mick is moonlighting for garmin:-)
John: I have specially made orthotics after my arch collapsed do they help no idea but too afraid to stop using them.Does not stop Achilles flare up's.
Ale: Good luck working this week.Paula radcliffe always worked to a 14 day cycle and maybe it is the way forward for us all:-)
No run again today as full blown head cold so dosing up and hope it shifts soon.
Miles makes smiles.
Progression
I would counsel against using any orthotics that are not tailor made for your feet - and then I would counsel against using such orthotics unless there was a very clear and diagnosed need for them from someone without a vested interest in making them and charging you large sums of money.
When I had achilles problems in both legs some years back my physio recommended heel raises of the sort that Mick talked about. They marginally reduce the stress on the achilles by shortening the length of travel and I wore them in both trainers and normal shoes.
I also did a huge amount of remedial exercises building up to one legged raises/dips on the stairs with 15kg of weight in a rucksack on my back and eventually, and almost without noticing, the achilles pain disappeared. I continued running but over reduced distances - oh and used the vibrator as well
The latter was well suited to achilles issues as it comprised two vibrating heads about 15mm apart which fitted down either side of the achilles and so gave it a good going over!!
Mick
no I don't have to work for the money but I do enjoy it, I have skills and a knowledge base which are in high demand and I am very well remunerated for what I do.
I am not sure I could have survived the lockdown we have had here, and are likely to have again shortly, without the mental stimulation work gives me.
I have also seen far too many of my peers retire and soon after start to develop dementia/Alzheimer's for me to think that there is not some connection so I have kept going. It's not 9 to 5 and I tailor my activities round what else I want to do
I shall have to check my Garmin as well - I could be 21
Re football and handball. Looking at the Dier incident again last evening his arm did move towards the ball even though he couldn't see it . It's the old story of defenders making themselves "big" when trying to block a shot they know is coming in. Amputation seems to be the only option!!
However alehouse will be happy with penalty decisions
Welshpoppy
It's the picnics that must be doing it!!!
You will soon be ahead of me in weekly mileage
Nice autumn morning here. Temperature was 6C but sunny and no wind so I braved tee shirt and shorts yet again and felt fine.
4 miles done in 40:23 (10:05m/m) with avHR 126 and a max of 141 -so quite pleased with that after yesterday's "longer" for me, run.
WP - good weekly total - hope the cold is soon banished . . . .
Mick - I like "meeting up with the boys" ; I meet "the lads" now and again (lads = men in mid 60's)
alehouse - re gym - had email today; opening next Monday, with booking system in place, and, obviously, Covid-secure environment.
Dave
Not sure about university premises - they appear to be the current breeding grounds for Covid.
A better solution would be to lock up all students for a month on campus and allow them to mingle. That way they all get it, have some resistance and then their student life can get back to normal
haha - I also used to have a "lads night out" pre lockdown with guys nearly as old as me
Heel is a lot better thanks - I used my scourer to get rid of hard skin then my magic ( ie expensive!) cream to soften it up.
Toe will need strapping as it continues to chafe which is a b*gger as the plaster will inevitably come off and find its way under my foot!
Hash trail to run solo tomorrow out in the country near B'bridge. Should be nice and flat........................
I'm with TS re work, says he who did 4 hours today for the first time since early March. Felt safe!
My uni gym seems safe, Birch, but the trouble is we don't really know what is safe and what isn't.
I'm also largely with TS re Achilles and orthotics. And are the "inserts" to be worn in day shoes or running shoes or both. One consultant told me day shoes only, one said all shoes and a third threw the orthotics in the bin, so not a lot of agreement in the medical world! What does seem to be agreed is to put lots of weight through the Achilles to stretch is...and yes it is supposed to hurt when you do it!
Today was just over half an hour at an easy pace (but not easy effort): could have been lack of sleep, standing from before 8 until 12:45 or Saturday's "hard" efforts, and I will never know which. Followed by an afternoon working in the garden.
I too have a need for a lot of mental stimulation. My software development activities keep me reasonably happy. My drawing is another great distraction but I have neglected it of late. In the new house, I have a dedicated studio so that should get me back at it. I have also taken numerous Coursera courses ranging from software development, nuclear physics and music theory. They are generally of high quality and you can audit them for free or pay a small amount for a month's access.
Dave,
I am still not ready to go back to the gym even if I am missing the weight work.
WP,
It is easiest to see the VO2 max calculation in the Garmin Connect app if you have it on your phone or tablet. I have aged a bit I am 25 now.
I am not sure I would be happy writing code to schedule and a spec. I enjoyed adding features to something I use most days, tweaking it just the way I want it.
Good luck with the cold. I haven't caught a cold forever, I seem to prefer the shingles or the flu.
The weather has turned warm again, 26c today. It was a tough one in the sun, running hills over 8.9k.
The first climb wasn't too bad but the second big one, I started to overheat and was happy to see the finish. Very little shade on the course and not much of a breeze.
We must be a sight, three old pensioners, gasping their way up a huge hill and pretending to be in their glory days.
Mick
so Canada will get the Bomb shortly
Your software development is almost a continuation of your career - except you don't get paid anymore!
big increase in temperature for you recently - proper Indian summer - or can't we use that phrase anymore?
alehouse
standing probably did it - it does for me too!!
Gardening is in slow mode at the moment - grass needs less cutting and the borders aren't ready yet for cut back yet - and the leaves are yet to fall in a big way!
Well it was kinda flat this morning - if you call a steady drag up on off-road lumpy footpaths for 3+miles flat - it only rose about 30m overall but it was all uphill to the top of Kirby Hill where a 19th century windmill is situated and then a mile downhill back to the start which I managed at 9m/m pace.
overall 4.26 miles in 49 min (11:14m/m) with avHRc120 and a max of 137
easy run in lovely autumn sunshine - very peaceful and a nice change from my normal routes and mile time checks etc - and 4+ miles to boot
Rest day again but did go for a 3 mile hike so that is progress:-)
Miles makes smiles.
Progression
An hour of stretches shortly!
I would most definitely prefer a cold. I am now armed as I have had the shingles vaccine and will get the flu vaccine as soon as it is available. I do NOT want a reoccurrence of a couple of years ago when I had both.
TS,
Lumpy footpaths sounds like my kind of run.
When I do a Coursera course I like to access the enrolled student demographics. I did do some encryption and software security courses which were very powerful especially if you wanted to hack something or hide text messages from prying eyes. You can guess where most of the students came from, all the places where the terrorists come from.
No after effects from yesterday's hills, but I am planning another outing with the boys tomorrow. As they make me work harder than I do by myself, I think it may be prudent to take a rest day and watch Spurs instead. Of course I will have to walk the dog but that doesn't count as exercise.
Mick
Meanwhile i’m deploying the old and trusted strategy of rest. Well, at least rest from pounding the pavement if not from training altogether. So the focus has changed......
Last year, and forgive me if I bored you this, I had a go at one of the cross fit community’s events, not that I actually competed against anyone. This one is known as The Murph, consisting of
1 mile run
300 body weight squats
200 press ups
100 pull ups
1 mile run
I saw this in the Runners World magazine and wondered if it could be done. The real nutters do it with a 10kg weighted vest.
Anyway I had a go and recorded my time, which of course gives a target for any subsequent efforts. So this is my current focus. But I won’t be digging out that weighted vest.
just to get this straight before I call you a nutter
That is done as one continuous exercise workout without rest, only pauses when one gets tired in the exercises?
BTW - you don't need a weighted vest - just use the haversack and the 10Kg weight I described for the achilles exercises
Mick
a friendly interpretation would be that they were going to use those skills to foment resistance within their own country.................
Only cynical ol' gits would interpret it any other way!
'Flu jab for me next week
Back to grey, breezy and overcast this morning. We do all realise that Mick's fine weather is the cause of our nasty stuff as it interferes with the jetstream over the Atlantic?!
Anyway 4 miles done in 39:22 (9:50m/m) with avHR 128 and a max of 146 as I managed to bring the last uphill mile in under 10 min
Quite pleased to be back on the right side of 10m/m but a long way to go....
Nice pace and good to see you back in the 9's
Mick: Good luck with getting the flu jab soon.
Another rest day....sigh Asthma and head cold playing me up.....I am fattening up for Christmas it seems ...sigh
Miles makes smiles.
Progression
The Murph doesn't look like much of a rest to me.
WP,
I don't make much of a patient, a lot of whoa is me and grumbling.
TS,
Grey skys here too, with lots of rain overnight, but at least it was dry for my run.
Another run with the boys today although no time for coffee and muffins as one of them had to get back to work.
There you are the usual data dump.
When I first retired I used to share my software but I got too many requests for changes and fixes so I stopped posting it. I just gave it out to people who asked.
I got an email yesterday from someone in the states who had an old copy of a programme I can't even remember writing but sure enough, when I checked my archives there it was.
He was having a problem on win 10. He is a keen runner and I did enjoy our chats so I will resurrect it.
Mick
Again sound like decent runs, TS and Mick.
221k for September (137 miles). Not quite up to August's kms but I did have 8 short speed sessions which probably affect things.
Drizzling when I set off for my half an hour recovery run this afternoon: by the end I couldn't have been much wetter. Had been thinking of a short session but the legs, and weather, told me otherwise after yesterday's hour on the trails, followed by an hour of gym work, hence the legs didn't want to play!
Ale, I’d love the spur of competition, if you are up for it. The trick is to do 20 sets of 5/10/15 pull ups, press ups, squats. It’s not as hard as it initially sounds.
oh well if it's that easy I won't bother doing it
Mick
Pity you missed out on your rewards after the run - this work business does get in the way sometimes!
alehouse
I thought you had typed "dazzling" at first
Good monthly total with your faster work included.
I managed 87 miles which is an upward tick - slightly.
It was dazzling here this morning with early morning low angle sunshine and wet footpaths after overnight rain but chilly as well at 7C. I had thought about a long sleeved tee and had dug one out but persevered with the northern grit approach and it was fine in the sunshine.
4 miles done in 40:57 (10:13m/m) with avHR 125 and a max of 134 as I took it easy on stiff legs - in fact so easy I walked for 1 min after 3 miles!!
Just felt I had done enough..............
I've been referred to orthopaedics, so will have to await contact from there.
Dave
Still no running here and on steroids for 5 days as gone to chest! But I did do legs with weights and wheel of doom so it is something.
Miles for September...............56 my lowest ever mileage for a month:-( At least october has to be better than September.
Miles makes smiles.
Progression