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Over 60's training (Part 2)
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Pleasant trip to the Peak District for the Buxton Pavilion Gardens 5K this morn, where I opted not to run, but was chauffeur and bag carrier for daughter. Excellent free event (but officially measured & certified by EA) , with cake for on sale for charity donation afterwards. You predicted correctly, alehouse - it was cold, but Ms Birch nipped round in 19:44 as a warmup for her pacing duties at Sheff Half tomorrow . . . . I'll be spectating, then Monday signals day one of "a new era" - running and life . . .
Dave
Dave-excellent time by your daughter,the cake sounds good.We had a lady runner do 2:54 at Manchester marathon last week,which is a new club record.
For myself I've been having a break from running and haven't been out for a couple of weeks, although I've been doing weights an stretching exercises most days. My foot's been playing up a bit again after a really good period. Can't put my finger on why.
Even when it's behaving reasonably well, I'm always running with my mind on it and wondering when it's going to tense up. That takes some of the enjoyment out of running. Normally I just carry on but recently I just haven't been my usual self so I decided to stop for a while.
I've also been discouraged with my times, which came to a head in my last parkrun which was a bit slower than on the same course in September, in spite of the later one being on the back of much more consistent training.
So we'll see how it goes. I certainly plan to run again but doubt I'll ever get anywhere near previous form, even allowing for ageing.
On Tuesday we're going to America to visit an old friend of mine who now lives in Arizona.
Did 11miles along the flat towpath this morning,a really frosty start but warmed up after a few miles.
Keep fighting I need you there as a 70s runner. It is getting very lonely, you and Tony are the only survivors from the over 60s LFOTM group and I don't like to see you wobble.
I think you reach an age where previous times become total irrelevant and your glory points come from still being able to get out there. I am constantly reminded of this by younger runners when I start complaining about how slow I am.
My running is going well despite my usual issues. If the weather would only improve I could do some more serious speed work. I have managed a few stride sessions the last couple of weeks and that felt really good. I did a couple of fartlek sessions as well and it was good to see my times were similar to last year over my usual segments.
I usually run out of my local gym and it is disappointing to see that there are so few people of my age still running. It is a busy gym but I only know of one other over 70 runner.
This last few weeks I have been busy with my drawing and attending various workshops but still managing my 5 runs a week plus one cross training day.
Mick
the outlaws have arrived for a week from darn south so I am busy socialising
One part of the family live in Brighton and were spectating at the marathon there yesterday for a friend who ran 4:04. Niece asked the fatal question to me "how fast did you run a marathon?" to which I replied 2:44 - stunned silence ensued.
As Graham said/inferred the past is along time ago !!
Dave
that was a very speedy run from your daughter - hope she didn't have to keep that pace up for a HM!
Alehouse
good improvement on your 5K time - must have been the shorts
disappointing rugby result but the football was well deserved. As one commentator put it " after being in charge for Celtic for so many years you would think Rogers would know how to play against sides that play on the counter attack!"
Ray
good to see you out and about = towpath sounds nice and level.....
Mick
is the weather still carp out your way? we often get shots of USA weather here but it doesn't feature north of the border
I am wobbling quite a bit but managing like Mr Blobby to stay upright
Graham
enjoy the trip and the new surroundings. many years ago I went to Denver on business and as usual went out for a run from the hotel. Thought I was dying!!! Completely forgot about the altitude
Times are what they are - a product of what one can do
I went out yesterday and deliberately sought out a roughish trail to keep my speed down ( that is a relative term!!) and managed to run 5.25 miles in 57:50 which was pretty pathetic but it was distance
, HR was only av 122 so no exertion. Backed it up with 3.15 miles this morning in 33 min - cold and sunny with a light frost to crisp up the surroundings!!
Ray - good 11 on the towpath - nicely bagged
Mick - yes, that's the reply I get (I'm always complaining about how slow I am) - and recent event has emphasised this (that I'm fortunate) in my mind
Graham - enjoy your trip, and hope you return refreshed and ready to go again !
TS - good couple of days; yes, I know what you mean re the "time" question (you trump my 2:46 by 2 mins)
Dave
Ace of spades
that was excellent pacing by your daughter
It is funny how expectations have changed with regard to times - the old magic barriers of 1:30 for a HM and 3:00 hrs for a marathon appear to have moved on to 2:00 and 4:00 respectively. Nothing wrong with those times btw but perhaps reflect a more relaxed attitude towards performance.
No hash tonight as I am on relative entertaining duties - curses as it looks like being the first shorts evening of the year as the warmer air approaches
TS-good couple of runs by you.Yes the expectations time wise have shifted I think.
Track session last night was 4x200x3 with 100m walk/jog recovery.The sessions now will be shorter now to try and get some speed into our system for the 10ks coming up. My legs were feeling it after only 4reps as I guess the lactic was kicking in.Reps were 5:34mm/5:26/5:41mm/5:45mm/5:44mm/5:5:42mm/5:47mm/5:54mm/5:50mm/5:56/5:52mm/5:525mm.
good reps, btw, Ray . . . .
Dave
Ray
very good reps indeed - doesn't look like you have lost any speed stamina
Yes - far too long and I seem to be no nearer a complete solution - I am better than before but nowhere near where i should be.
Dave
wrong refueling liquid
A week for me off when relatives came a calling and which coincided with the most glorious weather. By the time they went back south I had almost convinced them that it was always like this here
I found it quite difficult to get back into running/shuffling as my legs had been shattered by leisurely walks which my body just can't handle and then catch up on work from time off kept me busy.
However a lovely Hash run on Tuesday evening around, and up and down, the pretty village of Follifoot for 5.5 miles got me back in the groove - unfortunately I could hardly move the next day as running on hard rutted earth trails had shattered my legs!!
Away yesterday on business when I had the easiest travel over the Pennines ever on the A59 - I scarcely saw another vehicle in the first 40 miles which made a nice change!! (it was 0600 so that may have something to do with it)
3.15 miles this morning in 30:41 (9:50m/m) avHR 133 max 141 in bright sun and cool breeze - shorts firmly on for the foreseeable future..... I think!
TS: It is great to see you running so well as last time I was here it was not going as good good for you..
Miles makes smiles.
Progression
Did you know they have abolished the tolls on the Severn bridges so you can connect free of charge
How are you doing?
I would not call that good running from me but thanks for noticing that one foot was going in front of another - just about!
Where is John? I wondered if he was coming along to thank the Toon for just about keeping Brighton up.
I ran 6.1 miles this morning in 60:15 (9:58m/m) in pleasant cool conditions with all the trees newly fringed in bright green.
Nothing remarkable in the run other than is the farthest I have run in months
Got back to watch a remarkable display of marathon running in both men's and women's races. i shouldn't have watched it as it brought on too many feelings of admiration and envy, and bitterness at my current state!
I am doing well broke foot last summer so 8 weeks in a boot and took me about 6 weeks to run normally again and not like a person who had run a marathon on no training;-) But been building my base up again.
I ran my first race in 2 years last Saturday a 5k of all things whilst i was away in Llandudno. Previous 5k was 15 years ago so you can see I like them;-)
So with a summer of 10k's okay 3, l,ots to look forward too.Oh and another 5k a week tomorrow;-)
Well done on your furthest run in ages , that is progress and you must be happy
i ran 7 miles this morning early so i could get back to watch the marathon.It still hits me like you say admiration, envy and then I come to my senses;-)It also makes me tearful no idea why it just strikes a chord with me deep inside.
Miles makes smiles.
Progression
you have been in the wars!!
5K's are hard work when run to the limit. Perhaps Columba was also there as she normally does any local races
I am never happy about my running currently. Knowing I could be so much better if I could just get my body back into equilibrium - first thyroid, then vitamin B12, then vitamin D - even after corrective doses of various medicines I am still a long way off but hey at least i can get out there.
Easy 3.2 miles this morning in 31:05 (9:50m/m) with avHR 125 and a max of 138 which was ok for me after yesterday's effort
Oh gosh yes it was hard work and I faded last km when around 4 people past me.I did not see Columba but I think this is not so local for her?
I think we all have to look at positives we are out running and that is all that matter's as the alternatives does not bare thinking about.I know the 8 weeks out seemed like my world have collapsed and I was one grumpy old woman.
Nice 5k for you this morning:-) Things will get better and faster for you:-)
It was torrential rain here but the same 7 miles was done what is pleasing this is my summer route(I got up late to run winter route) and I was 10 mins faster yesterday than last summer before broken foot.But then again I run better in cooler weather.
Miles makes smiles.
Progression
WP ( & TS) London - yes, agree with your sentiments - was there yesterday, supporting and spectating. Forgive paternal pride, but my "boy" ran a belter - a lump in the throat when I greeted him, and also then watching the race for an hour later.
Quite an operation getting to different points of the course, calculating eta of the athlete and judging tube rides etc. After seeing him go by at 30K , had to hurry to the tube at Canary Wharf, then off at Waterloo, and run over Waterloo Bridge to the Embankment to see him at 25 miles. Can I claim a mile for my training diary ?
Dave
It looked like perfect marathon conditions - how did your son do timewise? did he beat the ol' man's PB?
At least half of Sheffield will be celebrating the football results yesterday!!
I never thought I would see the day when running a near 10K felt like an achievement but it is what it is.........
Welshpoppy
we have missed out on the rain so far and that is a huge improvement over 7 miles - it's 1:30 a mile faster!!
Good to see you on here, WP (but far to young of course!)!
Sounds like you are heading in the right direction, TS! And I am with you at present re running 10k is an achievement: for the second week in a row I have used my bus pass to head a fair distance away and run back. Last week was 10.7; today was 11.45. Unfortunately kms, not miles. Just over 40km last week was the highest for some time whilst today's run was the longest since some time in 2017.
parkrun again on Saturday, on one of the quicker courses. Managed to cruise around in 23:17 for a WAVA of just over 72. Well, not sure that cruise was quite the right word, but it wasn't flat out and never has been in any of my 126 parkruns. Far too early and far too unimportant.
Well done DadBirch! Junior's quick time was of course entirely down to the tips that you have given him over the years. And of course your running around the course counts.
Talking of London, my "official" PB was in 1982: 2:28 something! Unfortunately someone ran in my name, not that that sort of thing would be allowed nowadays. I had trained hard for it but decided not to run as I thought I wouldn't break 2:30 (those were the days!): gave my number to one of my slower training partners...who ran 2:28! Never did run a marathon due to injuries and also there wasn't as much of an obsession with running marathons then, certainly not for track/cross country runners.
Torque- The route is a little hilly and I was very slow so the improvement bring it to average 10.10 pace which is acceptable rather than embarrassing.I won't even say what pre achilles rupture the pace would have been....it was bad enough looking at what a 5k PB was in old training diaries and to see I would train at 7mm those were the days.
Miles makes smiles.
Progression
TS - that was 6 mins off his prev best (Manchester last year, his debut of 2:40, which itself was 6 mins quicker than my PB !! ) so, he's now 12 mins ahead . . .
alehouse - you modestly understate, but fine controlled parkrunning . . . regards marathon, I had the opposite experience to you - in my first London (3rd marathon) in 1988 , I ran with a clubmate's number, and recorded an official time of 2:59:59 - in those days, the results were printed in the Times, with Monday's edition being all the sub-3 runners - hence my time was the last in the list that day - but not my name . . .
not celebrating the football in this half of Sheffield
WP - returning to action after an Achilles rupture is very commendable, irrespective of current pace . . .
Dave
Dave: What a great run and time from son he must have his dad's genes:-) But 12 minutes ahead of you.......oh dear
It has been hard work with Achilles and it hates lot's of things but after three days of faster running (for me) Achilles is moaning so i am going to run my slower and more hillier winter route this morning.
Miles makes smiles.
Progression
of course all the old courses were much longer because measuring wasn't as accurate
What youth can do...................
sorry - I didn't know which part of Sheffield you were supporting!!
Alehouse
another good parkrun time - you will have to remove the protective cloak of not really running it flat out and see what can be achieved
I ran my second fastest GNR under my milkman's name - didn't even get and free milk from him!
Welshpoppy
easy on those hills - they actually put more strain on the achilles due to the hyper-extension on the uphill than running on the flat
Yesterday - a double running day!! well almost - I volunteered to take my wife's car into the garage forgetting it was a Tuesday and even though the run back was only 2 miles it was all uphill so I started the Hash with dead legs. 5.2 miles later they were even deader despite it being a lovely evening.
However some Marston 61 IPA and chip butties revived me and 3.2 miles this morning in 32:mins was just about achievable
off for a couple of days to Crathorne Manor Hotel near to N Yorks Moors - may just sneak my trainers into the car.....................
Do you know Torque you are right and after a faff with asthma meds I was half way up hill remembered I had not taken then back home and just easier to run through woods Another 7 miles pace was a little slower but I was tired but still good for me.As soon as I started running Achilles stopped grumbling.
Well done on double sounds like the chip butties did the job;-)I hope you have trainers in car for your few days away:-)
I plan on a double on Friday just 3 miles trying to find some speed:-)
Miles makes smiles.
Progression
Hope you are doing more of the calf and Achilles exercises I sent you WP than I am doing! Am currently updating the article with more of an emphasis on glute strengthening and also putting weights through the Achilles on the leg press machine. And I agree with TS that hills are not Achilles-friendly.
3 x 3 mins hard this morning on undulating shale paths put quite a strain on my body, not least the Achilles...and the rest of me. 2 mins recovery this week. Will be less next week unless I go for 4 x 3 mins.
Enjoy the break TS.
All I can do is run less hills due to terrain and yes I am stretching Achilles.It seems back to normal .
I also last night found a series of 5k's that is run in Aberafan which is where I go once a week for flat running.It is at 7pm the first was last night so hoping to make the other 2 races.
I may copy your 3 x 3 minutes for next week and see how it all goes.
Right time to go and run
Miles makes smiles.
Progression
Dave-brilliant time by your son.
TS-was the milkmans name Ernie?
Struggling a bit with running at the moment myself.