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Over 60's training (Part 2)
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Decent jaunt NZD - nicely toughed out into the headwind . . .
Nicely "sauntered", TS . . .
Did you get out for lsr, WP? I decided to get mine done today, as a bit time restricted tomorrow morning. 12 miles in the bag. Legs not too bad, given the shorter gap after speed session than usual. Saying this, I was pleased when the gadget ticked past 12 as it meant I could stop and walk the final (uphill) 200m to the house! Only 4c and drizzling at forst, so 2 layers plus jacket, and leggings. This meant feeling overdressed later in the run, but was ultimately happy as another downpour in the last 2 or 3 miles meant I became cold as I tired. Decided I could justify a hot choc . . .
Here's yours truly and V70 mate at the Wed morn session
I went out prepped for long run but ended up with mlr 8.5 miles and was my limit for today.Happy with that just means lsr moved to Wednesday if weather is fine.
Miles makes smiles.
Progression
Way too wet, its time to emigrate.
Clocked a 4k row today.
As you can see my hr needs a bit of work but still only in zone 2.
Mick
LFOTM...Bit of a disaster here: three and a half well controlled kilometres then left leg decided against playing, so limped to the finish.
Wordle in five
Doubt that I will run today: hamstring really not good, so it may well be that yesterday, day 949, was the last day of the current streak. Need a miracle cure in the next couple of hours!
bad news!!
hamstring does not repair in a couple of hours- you may manage a little walk and indeed that may be quite good as it will encourage blood flow through the tear and reduce scarring - but nothing more!!
Time to put your feet up and watch rugby, Union and League for several hours and even see if Arteta has another meltdown, when after a dour 95 mins of a 0-0 draw the Toon are warded a very controversial penalty for handball and score the winner
I suspect reality may be rather different..........
Wordle in four today
1 degree here but recovery run all done 5 miles and fastest for the course which is strange;-)
Wordle fail today!
Miles makes smiles.
Progression
Standing, watching Wales lose, or they are at present, WP!
TS: Yes, Doctor in evidence on those hot days. And yes, almost 'positively winter' the last two days. Grey overcast today, down to 25C max & even a few spits of rain! Which is to say, quite pleasant for once.
Mick: Good to see you are already managing extended training efforts. Looking positive.
WP and Dave: Decent mileages by both of you, despite the damp conditions.
Fortunately wedding was in the afternoon, so I did manage a parkrun here this morning. Not the nice flat one I had hoped to do though (Bibra Lakes, closed due to a bush fire that ripped through the area earlier in the week). Instead reluctantly did the local Fremantle one (South Beach Recreation Reserve parkrun), which seems to have been designed by some evil sadist. About 1.2 km of it over soft to slightly firm sand. About a third of that ankle deep loose, soft sand, and the rest skimming as close to the tideline as could without getting wet. Ultimately made it in 25:55, with AG of just 74.4% being 1st/153. Fastest time of just 20:17 being testament to how slow the last 2 km of the course is.
All up 12.7 km including running to the parkrun, and back to our apartment afterwards.
WP - nice speedy run in the cold!
TS - sorry to note you were correct re the "reality" . . .
NZD - sand ??!! well done!
Mick - good work.
6 miles easy pace yesterday; legs reasonable given 12 miles on Friday. Rest today.
40 mile week.
Dave
Little else to report!
Decent week, Birch!
nice progression on your HR profile - good going
WP
you seem to have got to the next level in your training runs - well done
Dave
another excellent week - and another win for the Owls!
My "reality" was pretty brutal
NZD
parkrun on sand?! Masochism!!
Good time for your outing though despite underfoot conditions
Very good of them to organise the wedding to suit
alehouse
bummer!!
Did a whole 1.75 miles at, for me a surprisingly brisk pace of 11:15m/m reflected in a HR of 133/148 - ridiculously high
Wordle in four
Dave Decent mileage well deserved with hard work you put in.
Ale I am not even looking at game it is painful.
Hope your hamstring heals quicker than you think.
Ts Thanks it does seem like next level at the moment.
37 miles for week.
5 miles easy. All easy this week as have to run 13.1 miles this week. Last 13 miler is 2018.
Miles makes smiles.
Progression
TS, good progress 👍
WP & Dave, very good week totals despite the inclement weather.
my basic Dutch doesn't make that sound a very attractive place - "Rat's Nest"
It's progress, but not as we know it....
WP
that is a very precise target run - have you a HM coming up?
Well after sunshine and frost yesterday it was back to sleety rain and chill wind as I reprised my 1.75 miles at 11:30 m/m pace and HR 129/142
At which Garmin promptly downgraded it from its usual Tempo (!) status to Base -which is indeed a more accurate assessment.
Wordle in three
At least you got out, TS! I wish...
Unfortunately the leg issue seems serious; spoke to a GP and have an urgent referral to a consultant friend...who will see me on Thurs pm...and says to use crutches until then. GP thinks it is likely to be high proximal hamstring tendinopathy, i.e. where the hamstring meets the pelvic area, if I understand correctly. Hopefully GP is wrong!
An interesting history but pretty barron other than a few pubs, shops and beaches, et al. More a cycling & boaties destination. Windy and decidedly cool when we were there yesterday.
Ale, fingers crossed.
that is indeed a real pain in the butt
It was something I had many years ago after a very hilly HM and I found the only way I could get out of a car after a long drive was to literally roll out the door, which didn't look too impressive to onlookers!
This quite a good site for details
https://complete-physio.co.uk/proximal-hamstring-tendinopathy-pht-also-known-as-high-hamstring-pain/
hope it is not as bad as currently predicted and is inflammation rather than a tear in the tendon.
NZD
I don't remember much Dutch but it was the name of a (very good) restaurant in Den Haag I frequented on business rips there!
alehouse - here's hoping . . .
TS - nice 1.75 "base" run!
no sleet here, but cold and windy. I trundled 7.5 miles, which I'm pleased with as a start to the week.
Wordle in three (four yesterday)
Dave
Dave: Well caught. Definitely worth an urgent update 😁.
Bit of a plod this morning, 12.5 km @ 6:48. HR 108/124 says it all. Local streets down to Fremantle South Beach, then several km on coastal path. Felt like an old man running ...! Oh, yeah, wait ... R glute and hamstring tight after Saturday parkrun partly on soft sand, and legs generally a bit stiff.
Stopped a few times for traffic and to have a gawk / take pics, including of one of the parkrun soft sand patches! Out to the end of a groyne and back over this patch. The other one down to and along the beach.
vital upgrade
Makes it an even better start to the week. Your roundin gup is about my long run!
alehouse
any easier this am?
NZD
nasty!! OK for training runs and very good for endurance but a parkrun/race?!!
ANother 1.75 miles in identical weather conditions to yesterday - 11:15m/m pace and HR 131/142 and Garmin pushed it back up to Tempo
It would appear that avHR 130 is the dividing line between base and tempo as far as Garmin is concerned!!
Take it you didn't include in the 12.5 k?
TS - good range of training (according to Garmin) ! Nice that you're getting out again . . .
V.Cold again this morning, so double long sleeve top and leggings (one pair)
Dave
Thanks for asking, TS: marginal improvement...or getting used to the discomfort.
Was looking at my HR data from the recent decent parkrun: 145 average, and comparing it with Friday's run where I had issues. 129 up to when I stopped, so confirms that I was running well within myself!
Good outing, Birch.
And TS, remember the key thing is consistent consistency. No rush to increase the distance, or speed!
point to point - you have to do the distance which can be a motivator!
alehouse
it sounds like the damage had already been done and the Friday run triggered the more extreme reaction?
Foxes v Magpies next round
After last night's performance by the latter it should be an easy fixture!!
Well consistent consistency was indeed on the menu on another cold morn with 1.75 miles at 11:15m/m pace with HR 130/142 which, of course according to Garmin, made it again tempo running
Wordle in six - I had the first, second and fourth letters after three and had yet another ".... is a valid word but unlikely to be ....", then wasting another go to use up some letters and finally had the solution!!
Yes, I suspect most of the damage was already done, and Friday was a step too far. Don't know what caused the issue. Could be new shoes. Possibly ran parkrun too quickly for the legs. Or too much glute work, although I don't think that I do enough.
Wordle in four.
90' corners dodgy for me too, TS - even without "dodgy" knee, although still have my ongoing "issue" of left leg being unable to fully extend -i.e. right leg can be pressed flat to the carpet when sitting on my backside, but left leg can only be put in, say, a 160 degree obtuse angle - in other words, can't flatten to carpet.
Speed group this morning. 6c, no rain and very light breeze enticed a record turnout of ten! 4.5 miles all told, with a session of 3x400m, 3x600m, 3x400m. One of the group was very pleased as she knocked 3 minutes off her 5 mile PB at the weekend . . . .
WP?
Wordle in four.
Dave