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Over 60's training (Part 2)
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Very wet and blustery here as well but something in the air as a very tired body ran 65 minutes over a different route to see if it would pick me up.....nope torrential rain did not help but I thought of Mick and just got it done.
Miles makes smiles.
Progression
Wordle took five.
Short, slow local run here this morning. Almost a duplicate of TS's effort yesterday:- 6.28 km (3.9 m) @ 6:49 (10:58 m/m). Short & local due to two appointments mid-morning. Slow due to insufficient sleep, tired body, and hills (EG 100 m) + ... I'm sure I could come up with a few more excuses.
Had intended long hill run yesterday morning but various family issues intervened. Volunteering at parkrun on Saturday so I can see my total for this week being even more deficient
I missed out on the pouring rain
Pedegg is wonderful!
I think modern sports socks, as opposed to the old pure cotton ones, are so efficient at wicking away moisture that they dry out the skin, certainly do on my feet, and I end up with very hard and cracking dry skin around the heels.
A quick plane around, fine sanding and then an application of an aloe based cream and I am good to go for a while longer
NZD
yes, well matched as I also did 102m of climb
I will be joining you in reduced mileage this week as I have a series of meetings around the country which will mean very early starts on the road.
I did walk to and from the bank and barbers this morning!
Hash this evening and back to one of the favoured venues, a local micro brewery, which has an attached bar
I say "micro" but it has become a very popular brewery indeed and has expanded production considerably over the years so it's always good to support a local success story!
Wordle in five
Bit of a calamity on Wordle this morning as I pressed the wrong button on a cookie pop up and wiped my streak tracker
WP - good couple of outings there, after blister issue & deluge to contend with. Good work to take inspiration from Mick !
alehouse - good kilometrage!
NZD - you were still out there !
4.5 miles easy yesterday, 10.5 today. My friend dropped me 7 miles away from her's, enroute to an appointment, the idea being we'd arrive back at same(ish) time, and enjoy brunch. However, she'd forgotten that she had a brunch date with friends
Dave
Found a pedegg and have one winging its way to me as in the winter I suffer with hard skin under my heel and cracked skin sometimes.I have always used running socks so maybe that is the issue.
TS: Enjoy the hash and micro brewery tonight it sounds like fun.
Dave: a good run with a double digit after a mix up with arrangements.
78 minute run this morning early doors and hard to get out of bed but out I got.Still slow but picking the pace up slightly.
Miles makes smiles.
Progression
WP: Good news re pace picking up.
TS: I trust your hash was up to expectations.
Longer run here this morning, 10.14km @ 6.46, EG 222 m, HR 128/146. Double digit?
A little surprised pace was only marginally faster than yesterday. Felt fresher at start though calves initially a little stiff. I guess the additional vertical meters took their toll. Included the same route as yesterday but extended further into hill suburbs. Last 1.5 km a bit challenging, especially the uphill half.
Take care, WP!
Looking forward to hearing about today's speed session, Birch! I need more of yesterday's type of run. Are you going to the National xc?
Hash, TS?
Wordle was a failure yesterday, but four today.
Got wet on this morning's run, and even wetter walking to the tram, on which I now sit as I head for the opticians.
J is running at the Nat XC, but I'm not travelling.
Dave
you need to sort your diary out - or is it just a way of getting longer runs in without committing yourself to it beforehand
Sorry to hear you have gone down with a lurgy - hope it's not too serious or long lasting
NZD
double digits indeed - we are imperial on here, although alehouse lets the side down on occasion
That was a hilly run indeed with that sort of altitude gain so it is no surprise that your time and HR reflected that. Good base training though.
alehouse
interesting encounter on the run with large feathered friends
Swans can move quite quickly when they want to - or want to attack someone - so your speed sessions were well timed!
Hash last night was pretty good - some quite speedy bits in the 4 miles covered as I had some younger members for company ....
Venue was even better with a new PA on - Roosters Variation On A Theme: Ernest a very, very easy drinking ale and as I wasn't driving , I did
Another early morning meeting tomorrow so I may miss out again on a run unless I can get myself in gear .....
NZD: That sounds like a tough route well done.My HR is never as low as Ale's
Short on time this morning as Gasman due 9am so out at 7am for an hours run get back to see gasman van in street .....this was just before 8am good job I did not run longer than I did.So I was darting around making space and putting things away . Poor kitten ran away to bushes and hid all morning. 5.5 hours they were here but all sorted.
Miles makes smiles.
Progression
==
Ale: HR avg of 113 for 6 km @ 6:06 is good. Suspect mine would be about 10 higher for the same effort.
WP: Seems to have worked out well for you. Got your run in and the gas work done an hour earlier than expected. An hour run pretty good going for a 'short' effort!
Dave: Hope that does turn out to have been just 'lack of energy' and not some nasty winter bug.
TS: Yep, these youngsters help keep us oldies on our toes. Sounds like the re-hydration afterwards made the effort worthwhile. Will skip the (Jurassic
(Intended!) easier 8 km around the estuary this morning. Didn't quite work out that way - 8.1 km @ 6:11, EG 39m. HR avg though was 128, the same as yesterday
Birch, hope you are feeling better!
Met up with some ex uni runners for lunch today, so 3k easy beforehand and 6+ after. Good chat. I was much the youngest with the others being 77, 76, 76 and 75! None running but two are cycling at least a hundred miles a week.
Wordle in four.
it's strange - I use metric units every day but when it comes to running and pace I cannot get to grips with it
Good pace there over 5 miles
WP
gasmen arriving early?!!
a run well fitted in
Dave
how's things?
alehouse
LOL - I moved to Km .....
6K after lunch was impressive! the laggards - not running now at those ages.
Yesterday morning had an intensely bright sunrise which woke me up, despite blackout blinds, at 0600 so I headed out for a shamble before setting off
Unfortunately I looked at the Garmin suggestion for the day - 10min warm up, 2 x 18 min at 9:34 pace, 5 min recovery - tempo it called it!
I didn't have time for all of that, thankfully, so I did the warm up and 1 x 18min at near to that pace as I could get on an oval course which had a slight downhill/uphill on the long sides
5 hours driving left my legs stiff this morning so a steady, slow 5.1 miles done in 59 min was more than enough avHR only 123 and a max of 142 which was almost what Garmin had recommended - so it is beginning to know my body and limits!
Wordle in 4 yesterday and today - although I am still gutted at losing my statistics - not that I am competitive or anything!!
Don't think I would be able to walk after that long a drive, TS, so well done for getting out!
48 gentle minutes here. Enough. Hoping to do a reasonable amount watching the national tomorrow. Ticked off the 100 miles for February this morning.
Ale: well done on the 100 miles with 4 days still to go.
Slow/med 14.7 km here this morning post-barcode reading at parkrun. Included usual estuary track plus a few small side loops to bring up the 14.7 km. Legs grateful for the rest day yesterday. Did start to remind me they were still there after about 10 km though, then calves complaining more loudly over the last 1.5km. No doubt they will remind me again tomorrow morning. Longest run in a few years. Very comfortable up to at least the 10 km mark
Stats: 14.7 km @ 6:21, EG 62 m, HR 126, 93 mins
HR 121 over first 5 km, EG ~13 m vs 132 over last 3.
good day for xc country - dry and brisk!!
Nice century there
NZD
very good 9.14 miles - your legs will have felt that after the tough hills earlier in the week- your HR showed the step up in distance on the later miles.
Hi John
well the car is packed and full of fuel - parking space booked at Wembley, tickets printed off and an early start programmed in.
Strange how many folk in Liverpool were wishing us luck when I was there on Thursday
Wordle in six today
Bumped into a lot of people that I haven't seen for years, plus others that I haven't met before, thanks to wearing my Alehouse jacket!
Parked about 2k away, which was wise as it took most people an hour to park! Massive queues.
Didn't spot Birch jnr! Hope Birch snr is ok.
Decent longer run, NZD!
An hour or so of running; not sure of how much exactly as it was stop and start, or forget to start! Will put down the minimum in the training diary.
Enjoy your day tomorrow, TS!
14.33km, ave speed 6:20 per k. Ave HR 113, max 124. Speed ranged from 6:50 for the first km down to a couple of 5:50s in the second half. Largely off road.
Brought up 57k for the week. Highest for two and a half years.
Wordle in four.
This morning boy it was cold -4c so 5.4 miles it is usually long run day but I felt tired so will swap to later in week.
Ale: Nice long run!
I also hope Dave is okay and just busy.
Miles makes smiles.
Progression
TS: Hope Wembley outing went smoothly even if the result didn't!
Ale: A carbon copy of my Sat effort, except for one small detail. My HR avg was 13 higher
Slow/mod outing around estuary this morning - 8.14 km @ 6:06, HR 131/143. Fastest km 5:43. Pace felt comfortable despite avg HR 18 up on Ale's recent 6 km @ 6:06 pace (albeit with only gentle slopes). Felt better after checking half a dozen past similar paced (6:06 - 6:08) runs around the estuary (Jan 19 - Dec 22). HR avg today was 6 - 12 lower than the past runs.
Good work WP - nice double (plus gasman chasing) !
My bug lasted 3 or 4 days; no run Wed-Fri, managed 5.5 slow on Saturday, but very laboured & unenjoyable. Rested yesterday. Not sure how I'd feel today, but 10 miles done. Mildly undulating route. Grey and dank, about 5c. 10 was enough, but didn't have the fatigued feeling of last week, so all ok.
Shame about the game, TS, but I hope the day went well other than the result.
ps - J 135th at the XC, alehouse - his highest placing.
Dave
good outing for you and a very decent long run to back it up and bring a good week to a fine conclusion
WP
chilly for you as well
I don't call strength training a "rest day"
NZD
don't forget that we all have different HR profiles - it's where the effort lies within that profile that defines it - and things like hills intrude as well!
It's often more accurate to compare %ages of WHR to see where one sits against another.
You still have stepped up the mileage and backed it up as well with a nice run yesterday morning - or is that today
Perfect day out on Sunday - apart from the result
We left early at 0700 after some ice scraping and were parked at Wembley pre booked car park at 10:15 - no problems at all travelling.
wander round in bitter wind but well wrapped up with cunning merino wool base layer having a coffee and later lunch before finally ending up in the stadium in good time for kick off.
Amazing atmosphere but in truth the game was a bit turgid and was always likely to be won by whoever scored first, forcing the other team to open up, and so it proved.
Stayed until the end and our seats immediately adjacent to an exit on the half way line meant we exited promptly and ran quickly back to the car about a mile away - having a fit son and g'son helped!
We were about the fourth car out of the car park and had a clear run home - back by 1015 in time to see the appalling highlights on TV!
Will certainly use that car park facility next time...........
So I will put that down as a tempo run yesterday and a no run day today - resting up!
Wordle in four today
Glad all is better, Birch! Found it really difficult to spot runners on Saturday with just a constant stream of speed for the most part, plus I was supporting a couple of runners further back in the field who I did manage to encourage.
I, also, wouldn't compare HR stats, NZD: we are all different! Not sure what my max is any more but it never gets very high, and haven't been over 140 in a long time. Perhaps I should make more effort.
Today saw just over half an hour after work. Brought up 194.75k for February so you can work out how long tomorrow's run will be.
Wordle in three.
TS: That was some day for all the family!
NZD:You are building nicely up since back home.
-4 with a feel like temp of -7 I decided although dressed in kit opened back door and thought no way I am running in that and came back in.Temps are back to seasonal 4 degrees tomorrow.
Miles makes smiles.
Progression
TS: That was a long day, possibly in more ways than one! Nice tempo run though
Ale: Well done on your (upcoming!) 200 km month. Pace also up a bit over the last month?
WP: Wise call on the -4°(/-7°)C. Tomorrow's +4°C should be a lot more enjoyable.
Slower estuary run to rest legs this morning, 8.15 km @ 6:23, HR 122/135.
Feb total 128 km.
another xpost - good to hear your are feeling better and doing far too much too quickly after it
WP
softie
alehouse
I trust you are disowning them all?!!
Taking my g'son was his final stage of indoctrination Even though he has never lived in the NE he has resisted all blandishments from others to turn to other clubs so he deserved his place at Wembley.
mmm - tricky calculation there
NZD
good finish to the cricket?!
Steady run there this morning - sounds a nice vista running round an estuary,
I think I shall call this a cut back month for mileage - at 82 miles it looks a lot better as 132km so maybe I will go metric
Too many days travelling
I'll adhere to the metric - 6 miles around the parks this afternoon (more dank greyness) yields 140 miles for the month.
Dave