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Over 60s training.
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Good morning
nrd (as prescribed)
al
Ceal - I've just read back and seen your very difficult decision over Blueberry, but I'm sure it was the right one. Very sorry.
JJ - You can't stop someone who's not going anywhere.
al
Thanks everybody, it all helps. x
The recipe this morning was going to stretch this Southern softy.
1.5 mile warm up and same for cool down with 3 x 3k at 10k pace (7.25). 3 mins active recovery between each, which worked out at about .3 mile.
1.86 mile, 13.48 mins, av pace 7.25, av HR 137, MHR 151
1.86 mile, 13.43 mins, av pace 7.22, av HR 148, MHR 153
1.86 mile, 13.48 mins, av pace 7.24, av HR 147, MHR 153
I misjudged my 1.5 mile cool down, I forgot to allow for the 3 mins active recoveries. So it was 2.6 miles home, but I just took it easy, (uphill for a lot of it), and listened to the birds singing at av pace 9.46 mm, av HR 118.
Total mileage for the session, 10.6 miles.
excellent steady HR this morning, if you have a rest day tomorrow, just think how well everything will flow on Sunday for your longer run.
JJ
I have to join in with the ladies question, How is your bum? I hope you have a good race on Sunday, it seems the weather will be favourable for Hastings. Btw, my Blueberry was far from being a moggie, he has/had a posh pedigree!
Empty
smashing run last night. You must be pleased with that one. I do hope Liz is ok now. Will the warmer weather that is forecast help her? Good Luck for Fleet.
My other cat Blackcurrant is in for shock at teatime. She usually throws her own tea down and then rushes into the next room to finish off what Blueberry had left. Which in the last 9 months, has been quite a lot. I wonder what her reaction will be when there is no bowl, let alone no extra food.
I will pop on here again later today if I can. But for now I am shutting down my computer. Safer that way.
Shorter long run of 14 miles as I have my A20 17.3 mile race on the 22nd March.
2.37.53
AHR 146
MHR 162
11.36 HR 136
11.22 HR 147
11.11 HR 147
11.06 HR 151
11.18 HR 146
10.47 HR 144
11.18 HR 150
11.25 HR 145
11.24 HR 146
11.41 HR 141
11.08 HR 144
10.51 HR 151
11.24 HR 149
11.24 HR 151
Tracey
good stuff - should set up well for your 17.3 mile race with a nice taper in between
Ceal
???
what happened on the second interval
Really good pace judgment and pace despite that hiccup - were you on the road or track?
laughed at you getting the cool down wrong - that wil teach you
!
Tomorrow will be a day of rest for me - well apart from cutting lawns for the first time, clearing borders, catching up on some work and a threatened vist by grandchildren
TS - to more you are cross training
Just hope my legs are not too tired for standing aroun on Sunday.
I am online again. I have googled my virus win.32.monster.fx. It seems that it is a rogue scam. But a bl**dy annoying one. If I believe that I have read then it won't do any harm, despite it making my computer appear to crash. Well it did crash but had the wrong words on the blue screen. I have seen one persons way of deleting the virus if that is the correct name for a scam. But it looks very long and I am hesitant to follow the instruction. Now what Norton virus check is doing letting in such a scam I don't know. I am not so fearful of it now. But it will take some getting rid of, it is very persistent and lots of very professional pop-ups that resemble the Norton 360 antivirus.
Tracey
Good going from you. How many miles this week?
TS
. I was on pavements, farily flat, well as flat as I can find around here apart from the track. However, I did have to turn 360 degrees after a mile on each rep, which must have lost a second or two!!! I am glad I didn't have to run it at 5k pace as it felt as if I was running flat out.
cheeky northerner
Afternoon
Ceal - So terribly sorry to hear about Blueberry. Right if not painful decision it is terrible when we have to say bye to our pets. Poor Blackcurrant won't know what has happened
Empty - Hope iz is feeling better today
Ceal - good run from you today
Tracey - Good run, What 10 miler were you thinking about?
Nervous about todays run after yesterdays pleasing run (thanks for your comments) could i replicate it again. Noy as windy today but it was still there felt i was flowing i could have gone slower but didn't want to put my feet on the brakes
4.1 miles 37:07 - 9:03 pace 149 avg HR 77%whr
Split time Avg. HR Max. HR
9:27 135 147
8:51 150 157
8:59 154 161
8:53 157 162
0:54 160 160
on my way out of the park saw a dog lab cross type dog off lead it was with a young man who was running (too quick for me) he put lead on dog and ran home i guess the dog seemed to be throughly enjoying him/herself
((((Ceal)))) sorry about you cat.
Pammie - you must be pleased with todays run.
Just got time for a quick hello.
sorry to hear about your pet ceal, It has been obvious how attached to them both you are.
Got in a 5 miler around the streets and bridges of Venice this morning, it was great if not slow.
Mick
Thanks Mick, Tracey and Pammie.
Tracey
It was quite cool early this morning. I wore long everything with gloves, took my gloves off for the last interval and they got cold. The fact that you are putting in more miles this year has to be good. If the fast 6 miler took it out of you means that your will benefit from the effort you put into it.
Pammie
Remarkable. Perhaps you should think about the 5000 next week rather than the mile!!
In haste too, as I will be going out running with the club soon.
Really sorry to hear about Blueberry, ceal. It was obvious you were very fond of him. Hopefully it's some comfort to know he lived a long and happy life, but a real wrench to have to bid farewell.
Pammie Cor, missis. The adjustments to style are paying off. Or do you reckon this fab new speed is also down to the slight reduction in mileage caused by your recent injury? Meaning that it's payback time for all the mileage you have ALREADY put in.
ceal Sad. Just a big Blueberry shaped sadness. Poor you. xx
Empty Good run.
Tracey And you.
TS 'Kind of flowed' sounds very nice indeed. Been a while since you said that.
Me last night....
4 x 180m, 8 minute recoveries.
Ok, it doesn't sound so arduous, but honest it was.
Just me and the boys. Sometimes that final 20 metres can feel like hell, even when there's only been 160 in front of them.
Mr. S just ran some laps - probably a couple of miles. That was more than any of his fellow Sundays HHalfers did, although they were all there. Mainly standing around chatting and watching the rest of us.
Afterwards he remarked that although now he knows otherwise, it looked like we hardly did anything. That to an outsider it appears so, well, 'nothing'. I was on the 180s with Pete and four of the others were running 250s. With three 8 minute recoveries plus a bit of standing around waiting for the middle distance group to get out of the way that makes 25 mins to weigh against 2 to 2.5 minutes actual running! But our fastest and youngest boy found it so hard he threw up after rep 3. He's not one of the more frequent vommers either. He then had the dubious honour of running the final rep on his own, as he was determined to finish the session.
Ceal - I'm sitting here wondering what turning 360degrees after each rep achieves. Is it something I should know about? I'm also wondering if it was actually 180degrees. Enlightenment please.
al
Ceal,
Very sorry to hear of Blueberry going. We pet lovers know how it feels to lose a companion whether it's a cat,dog or even a budgie! Hope Blackcurrant keeps up her healthy appetite and won't be too upset that her friend is not around. She will miss that extra bowl then!
TS/JJ/Ceal,
Thanks for encouraging words re my hr etc showing that fitness is not that bad
Wished I'd worn my Concurve jacket when setting out on the afternoon run. After completing some intervals the drizzle suddenly turned into heavy rain. By the time I'd got back to the car my clothes were saturated. Had to strip off and virtually drive almost naked back to the house with only the Concurve covering body !! Luckily I had a spare towel to dry myself but no spare tackle.
Morning (10.00) Resting HR 52. BP 104/58
Started with 1.4 miles warmup on a trail. Followed by 200m/400m intervals. Then 2 and half miles steady run back.
The full miles were....
10.21 111/120
10.33 125/131
10.19 128/135
10.42 127/133
Intervals...
200m...9m.11s pace
200m...8m.22s
400m...7m.42s
400m...7m.39s
200m...7m.34s
400m...8m.06s
400m...7m.50s
200m...7m.27s.
Total done including bits 6.5 miles
Impey
thanks. Naked, no spare tackle. The mind boggles. Good intervals though.
aws
yes 180, mind not on things properly.
Graham
thanks. I think I did most of my grieving over the last 2 weeks and yesterday was awful but today sort of brought relief. Although I am not looking forward to telling Stewart.
JJ
yes a real aristocat!
Diana and sharkie thanks.
Impey nice running, even nicer intervals
Sharkie - thats what i am wondering, is it cos i'm a little fresher from reduced mileage, could be only time will tell on that one.
Evening all
Impey
ceal beat me to it. Very enterpising to even think of carrying spares!
Good Monring,
JJ
enjoy your D D this evening, I can see that it wouldn't marry too well with Hastings the next day!!!
sharkie
interesting session for you yesterday. I suppose the 8 mins recovery means that one ( a sprinter) puts 99.9% or even 100% into the rep, hence the occasional throw-ups after the effort. Will the structure of your sprint sessions be changing very soon now to get one ready for the summer season?
I will be doing a recovery run later, only about 4 miles I think. Although everything feel fine (courtesy of the compression socks), but I have another hard session planned for tomorrow. Although that doesn't meant that I will definitely carry out that plan.