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Ray,That was 4.5k at faster than your 5k race pace, yes I am not surprised you are knackered.
More snow and more treadmill, its only Jan and I have spent more time on the treadmill than outside. 6.4k done at 0.5 grad and 6.5 mph or 5:44 per k or 9:13 per mile or what ever. Had all the fans blowing still overheated and got dirty looks from the granmas that like to walk and chat on the treadmills. I think that they went to the front desk to complain but were brushed off and went to another part of the gym.
Children here learn very quickly not to put their tongues on metal when it is -20c and not to go into the coniferous forest when it starts to thaw. I broke the second rule to my cost today. We had had a dump of snow and the temperature went up to +2c. I went into the trees to dump my Christmas tree and I could hear all the snow and ice falling off the trees but thought I could escape but no. Just as I was coming out of the tree line down it came right on target.No heavy ice so I was lucky but lots of snow down inside my shirt.
Ceal/Ray - thanks for enquiries re the injury. The roller is far less painful than when it's used on my Achilles which probably means that it's not doing much good! But I think there's progress: I can walk without noticing any discomfort and I even managed a 100 metres shuffle today - but felt it a bit.
I'm not the most patient person in the world...........but I suspect if we were all psychometrically tested, I might not be the only one (Mick?!).
BTW I've not heard 'Flipping Nora' for a few decades! I often think that there's quite a lot phrases and idioms that will die out with us lot. I mentioned to my young training partner that it was 'a bit parky' the other day - and he looked at me very blankly
Johneven if you are not the most patient of patients you do not want to risk anther tear in the hamstring by shuffling too soon. Walk yes, that will stretch and warm it up nicely but even a mild jog may aggravate the tear and increase the risk of scar tissue forming - and then the physio treatment to get rid of scar tissue will make the foam roller appear as nothing
MIckoh dear - I did have to laugh at you breaking Rule 2Your winter weather appears to be very up and down this year instead of the normal consistent cold and snow you get?
Ceallast time I saw the Shard I was on the train coming back from Croydon and it was being struck repeatedly by lightning - quite put me off going in it!!Slow and steady is the name of the game for me.........
Another brilliantly clear morning here - -7C but little white frost to be seen, just blue skies and strong, very low sun.I had a new chest strap for the HRM and it seemed to work ok so no excuse for new kit just now
5.2 miles done in 50 min (9:35m/m) with avHR 133 (68% WHR) and and a max of 149 on that hill
09:44 123 136 includes 1 min walk at start which depresses avHR09:07 133 14109:32 134 13909:22 134 14010:33 141 149 Hipps Hill
It didn't feel like that sort of HR - much harder, but then I look at the pace and realise why it is relatively low!!!!A lot of aerobic conditioning needs to be done to get muscle strength back up to old levels, those mile times used to start with a 7, with maybe an 8 on the hill
Mick-Think its a common theme that some people go to the gym to chat or look at a phone.Those temps are very cold,would take some getting used to.Good treadmill running while the conditions are bad.
TS-As you say,once your aerobic base is built so to speak the quicker miles will return.
Last nights run was 4.9 should have been 5miles but not to worry.About ten in the group and the three middle miles were to be run at tempo pace.so it went like this.
I'm sure I'm not the only one but am on a post Xmas diet. (I can hear the yawns as this is read!)
As I'm a more or less constant nibbler and devoid of any discipline whatsoever, this doesn't come easy. Cutting back on running will (counter-intuitively) help a bit as the more I run the much more I eat. And I only need to shift about 4 pounds anyway. So I'm re-visiting one that worked for me earlier in the year when I needed to rid myself of a little more poundage - self evidently it came back!
I won't bore you even more with the details and it's not a commercial one but it works for me and can be summed up in a lean sort of way: skip breakfast. That's it. There is a science to it which of course can be contested and I think it now glories in the name '8/16' (eat only in an 8 hour window). Even more dull - I've cut back on drink.
Much against TS's good advice I tested the hamstrings: I got lucky and there is now no discomfort - but I'll take it easy.
Rayyou did a 22min 5K pace in the middle - so your parkrun target should be a doddle!!Good going
John"you've cut back on drink??!!!"One can take things too far......................There won't be any discomfort in the hamstring but that doesn't stop it bleeding a little along the tear each time rather than fully healing. Ah well...
Talking of weight - I just happended to review my data in the Garmin. Last time I inputted stuff I was 188 lbs (13st 6lbs). I am currently 14st 11lb although coming down a bit. I may have to go onto the 0/24 diet!!Actually I believe that breakfast, literally in that sense of breaking fast is the most important meal of the day. I can happily skip lunch and even dinner sometimes but brekkie after a run is the ultimate refueling process.
I read back last night on base training and wondered if I was running a bit too fast, despite the slow times, for my level of aerobic fitness, so decided to run only on HR this morning and that it was not to exceed 130 bpm. This proved harder than I thought because of the relatively hilly nature of my course
Same as yesterday - 5.2 miles done in 53 min (10:16m/m) with avHR 128 (65% WHR) and and a max of 141 on that hill
10:34 119 132 136 includes 1 min walk at start which depresses avHR09:19 129 13610:04 130 13509:52 129 13311:48 133 142 Hipps Hill
So - 3 min longer than yesterday and I actually ran a bit under the target of 130 simply because, on the downhill bits, if I had run at 130 bpm I would have been close to 7m/m which would not have been aerobic at all!!! Uphill on gradual slopes it was quite easy to adjust pace to suit but on Hipps Hill I absolutely refused to walk and so the HR climbed a bit.Interesting experiment and shows that my base aerobic level is still a long way off - so more slow miles for me!!
John/TS-My weight is 12st which is to heavy as my height is 5'9 I still had to have a bacon Sarny about 9:15pm last night.Have to lose at least half a stone myself.
TS - I think the theory behind the diet is that is not just missing a meal but actually (deliberately) prolonging the fast. It makes me a bit grumpy around mid-morning!
Ray - your height-to-weight ratio makes your times even more impressive.
I was the fat, bullied kid in the class (and short, wore glasses, came from the council estate, a broken home and failed the 11+ - I answered to the name of 'lucky'!) so I think I've always had a bit of a hang up about weight..........amongst many other things!
I'm 5'6" and 10st 2lbs.
Back in cold Britain from Sunny California.. Time for some serious training as I have entered the New York half marathon. This is the third time I have entered but I missed the other two cos of prostate problems in 2011 and Polymyalgia last year.
I did a mile time trial while I was away hoping to go under 9 mins and was amazed and delighted to do the mile in 7.17 which was absolutely flying for me.
I will smugly say that I am no heavier now than before Xmas with running every morning pushing my wife around in the wheelchair, cycling in the pm and even an occasional swim. However I do need to lose some weight to make the half marathon easier.
Johnay oop lad - when I were young I shared wellie boots with three other kids and we only ate bread n' dripping once a week.That's why I like running shoes and food
Statistically I am still the biggest unit at 6'1" and the aforementioned weight - and some Christmas cake still to eat!!I was the same weight in my 20's but it was distributed rather differently............
Raybacon buttie - food of the gods
WD60welcome back from your exertionsExcellent mile time whilst away - you just need another 12 to go with it!!Seriously it's the aerobic base that needs to be maximised for a HM. I was re - reading my Lore of Running last night just to remind myself on what was needed to be done in case there was an easier way!
Cealit's hard work on the mean streets of London. Very easy to walk a long way without really realising it. The views from the Shard should have been good if the weather was clear?Nice news about Angela.I also normally run by HR but it had been playing up and so I was running by time for a while until I finally splashed out on a new chest strap as I didn't know if I was back in the mix with running. I shall try and maintain 130 bpm downhill and see what sort of time I get!! I might get close to WD60...
I had an agonising call with my friend's wife today - the brain tumour is too large, aggressive and too centrally located to do anything with other than palliative care. We were all running together 2 weeks ago .............
TS: aye, and you were lucky..............! (It doesn't sound as good coming from a southerner..............another of my multiple deprivations!)
Ceal: you express the transfer of your records with typical graciousness And it rather backs up your proposition that nothing lasts for ever. Great to see veteran athletes recognised in this way............
WD60: that's a VERY sharp mile; it would be great if you could roll this out as mile 12.1-13.1 of the HM. You've had a very physically active Xmas. (I remember Daley Thompson, I think, saying that he trained on Xmas Day whilst thinking of his competitors feasting!)
John"southerner" - you win in the deprivation stakesYou are right about Daley Thompson. I also saw him run against some so called fast men at a (Fulham?) football club and after it was over he turned and said "that's what is called fast in athletics"
Easy 3 miles this morning in 30 mins 126 avHR 136 max - just keeping the legs turning over - carpe diem!!
TS - Sad geezer that I am I also remember on Superstars that the rugby guys (league and union) would almost always beat the footballers in the sprints - although one Malcom MacDonald (who ended up running a pub just down the road from me) was a bit sharp!
TS-Awful news about your friend.
WD60-Excellent mile time.What's your goal time for the half?
15x1minute hill efforts this morning,just 12miles tomorrow with those training for a Marathon.
TS - very sad news about your friend. And so sudden.
Ceal - I met one of my "children" at the foot of the shard a few years ago, with the intention of going up it, but when we found out how much it would cost just to go half-way we abandoned the idea. Please send Jan a virtual hug from me. We met at least twice in Bristol; I remember her well.
2.13 miles this afternoon, doing my best to put into practice at least two of the pieces of advice given me by the gait analyst: aim for a 2" "lean", and push the ground away behind rather than stretching out in front. Took a lot of concentration, but The Knee did not complain at all!
Columbathat sounds like an encouraging run - pain wise. It takes a little effort to get new running characteristics ingrained but it is worthwhile.
Had to smile cynically at the comments on the charges for the Shard. One of the planning "gains" trumpeted by the developers when trying to get planning permission were the viewing platforms that would be accessible to the public, not just the occupiers of the building. Of course they didn't mention that the costs would be prohibitive and thus self limiting.Looks like that proposed new pedestrian garden bridge over the Thames is going the same way
Ray hard hill effort - 15 reps!! It reminds me that I will have to do some of those in the future - a long way in the future!!
JohnI was a more avid Toon supporter way back when MacDonald played there. He divided opinion as he scored some great goals based upon his pace and powerful left foot but didn't work for the team. Like a lot of very fast players he couldn't do multiple efforts. He relied upon a striking partner to do the hard work, Tudor and then Gowling of whom the classic quote was made - "he took more stick than a seaside donkey"
Misty, mild morning here as I took my aerobic training to the next level and did 7.1 miles in 70 min (9:56m/m) with avHR 131 and a max of 146Some boring stats for those who like them
10:18 120 13409:04 132 14009:46 132 13910:06 133 13809:57 132 13910:31 137 14709:50 131 135
cunningly split Hipps Hill over 2 miles so it didn't look too bad!!Despite almost constant monitoring of the HRM I did slip up a beat or two but otherwise contained the effort quite well and felt quite comfortable
"So you should, at that pace" would be the proper response!!
Sorry no posts all week work and sleeping in
But 2.28 mile run walk today and it was lovely out
Sorry TS about your friend
Had wondered about JJ too
Columba-All the best with your new running method.
Pammie-Was a nice day keep it going.
TS-To be honest the first thing I noticed was how stable your Heart rate was,which is good.
The mornings run with the Marathon group ended up just over 13miles on a real hilly route.Surprisingly I felt quite good after those reps yesterday.Pace was 8.58.
Pammieyou chose a good day to get out
Ray13 hilly miles at a good pace sounds excellent. I hope you rewarded yourself with a bacon buttieI am trying to operate on HR alone, adjusting pace accordingly. It is surprising how even the slightest incline can send the HR up 10 bpm or more in a few strides.
This morning was wet, windy and wild with the rain having a stinging quality to it as the drops were almost solid from cold air above the warmer stuff at ground level.In fact it rained so hard that my Garmin doesn't want to download so an absence of some data.5.2 miles done in 51:30 (9:54m/m) with an avHR of 130 which was good
10:03 12709:14 12909:48 13009:47 13111:08 137 surrendered on Hipps HIll into the wind and the rain!!
apart for the last mile it was ok and there is already some slight improvement apparent in aerobic conditioning despite the conditions today
TS-No bacon buttie unfortunately as I had to rush of to my daughters for a huge roast dinner .Started to rain here now and is miserable,they are forecasting snow really hope they are wrong.Another good run done in horrible conditions and pleasing HR.
Hello everyone. Nice to see a few returns to the thread. I wasn't here at the same time as Pussy. Good to see Diana posting and also Pammy. I hope you stick around. And of course a warm welcome back to ceal.
Ceal was asking about my last race. Well that was a 10k back in November when I did just over 45 minutes. That was supposed to be a spring-board but soon after I got a groin injury. After living with it for a while I eventually decided it wasn't going to get better without complete rest.
So until this morning I hadn't run at all for exactly four weeks. Earlier today I very gingerly did 0.3 miles at a very slow jog, and I mean very slow. I'm sure we all know that feeling of trying out a recovering injury fo the first time and the dread of finding it still being there. Luckily it felt fine at that pace and distance so hopefully I can very carefully build on that over the next few weeks.
Encouraged by Saturday's 2 miles I set out yesterday afternoon to do either 3 or 4 (hadn't decided which, in advance); but at 1.29 miles The Knee let out a shriek of pain. I stood still for a moment, then tried another couple of steps but oh no The Knee wasn't having any of it. So I slowly limped the 1.29 miles home again and spent the rest of the day on the sofa with the leg propped up. Less painful today, but I think I'll have to do what Graham is doing and not run at all for 4 weeks.
Columba hope knee gets better have you a physio type friend to look at it
Had to go to town earlier do a few bits but somehow managed a run walk
Didn't want to but made myself
its done. Now to work tonight
Columba, oh no, what a shame. Rest does seem the only option but hopefully it won't be for as long as you think. Does it feel like the arthritis has caused the sudden pain? But I remember someone once mentioned something small possibly being loose in the knee and moving around, which would fit.
Running would be so simple if we didn't have to worry about injuries. We'd all be bounding around like gazelles.
Graham,It is good to see you back and at least attempting to run. 4 weeks is a long break but at our age it seems to be what we need to see a significant injury on its way to recovery. I always wonder what has caused an injury, what is it that I have done that created the problem, what should I have done to avoid it.
Columba,Oh no, just what you didn't want. I can empathise as I have been through it the last 18 months. I also developed a Baker's cyst on the back of my wonky knee which took a while to go down.The biggest issue for me right now is still building up the strength in my right leg to match the left. It still is not 100% and it does make me more vulnerable to hurting it again but I am still progressing even if it is slowly.All the best with it but don't give up, just keep working at it, you will get there or at least to a place where you can still enjoy your running.
TS,Shocked at how much you now weigh in at, you a big boy for a runner in his 70s.If you could get your weight down to match Graham you could be setting new world records !I am 6' 1" and 13st and would like to shift 5lbs - 10lbs but I don't think that is going to happen anytime soon.
I am still experimenting with my new Garmin 235. As a running watch it is still the best I have ever had but it does have a couple of negatives.The first being the contrast of the display is not big enough so I find it hard to read the small font even with the backlight on. The second issue is that despite the phone companion app allowing you to set your own stride length for running indoors, that is without gps, it doesn't appear to work as it still defaults to whatever you did on your gps run outdoors.As my stridelength changes on the treadmill it means all my indoors show short and slow compared with the treadmill display.I ran 4 miles on the treadmill today at an average speed of 6.4 mph and a 0.5% grad, which translates to 9:22 per mile. However the 235 indicated that I ran 3.7 miles at 10:00, which is a big error.Based on the research I have done it appears that others have seen this and it appears that you can use an external footpod as I did with my 405 and the manual adjustment works there.This would not be a problem if you were outdoors and lost gps synch and the 235 took over as your stride length would be similar and it would compute the right speed and distance even if it did not know where you were.Heart rate and cadence look very good and consistent. No spikes or dropouts. Auto pause and Lap vibration alert work fine. There is a feature when connected with your phone that will give you an audible lap update. I may try this on the treadmill just for fun but I cannot see me carrying my phone around with my on my outdoor runs.
Columbaouch!!That does sound like a classic case of a foreign body floating around the knee and popping up in painful places. Hope it subsides soon
Grahamgood to hear you are trying out your injury recovery - I hope the elastic bands are fixed
MickI have always been a big unit. Don't forget I was a speed merchant when younger and used to surprise opponents in games by just how hard I hit as my build disguised a lot of weight. It's just slipped a bit from chest and shoulders to my waist However a figure starting with 13 would be better..............
I have a similar problem with my 410 in reading the smaller displays. In sunlight its not too bad but in in dawn or dusk light it's a bit hit and miss even with the back light.Can you still input manual data to the software on the new Garmin? Is is still Garmin Connect?
Easy 3 miles this morning in 30 mins with avHR 130. Running tonight as well so this is just a loosener