Howdy, Stranger!
Categories
Options
Over 60's training (Part 2)
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
good wordling!
I bought Mrs TS a mini bike like this one
https://vitalgym.co/products/mini-exercise-bike-home-pedal-exerciser
and she happily sits there watching the TV pedalling away, particularly when its too wet to go out walking!
Long run for me!
It will be interesting to see what Garmin has in store tomorrow....
Last long run on Saturday weather looks dry.
Miles makes smiles.
Progression
those webbed feet must be developing
Very good intermediate long run - hope all goes well for Saturday
Well Garmin and I concurred for today's outing - easy base run so I plodded round 2.25m with 50m of elevation at 12m/m pace and HR only 120/134 despite the hills so some slight improvement.
Wordle in three
Oh yes woman from Atlantis
5 minutes warm up
30 minutes at 12mm
10 minutes at 10mm
5 minutes cool down
I nailed it all but always go to Park for last ten minutes fast.
Wordle in Four
Miles makes smiles.
Progression
nice going in the rain
Well Garmin obviously thought I was someone else this morning - 7 x1min @ 8m/m pace - no thanks!!
I had to post some letters so went via the post box and had a miles of gentle downhill before the inevitable hills to complete 3.35 miles at a very modest 12:30m/m pace but with HR 118/130 with 50m of elevation.
The start was a pleasant change to my usual 40m climb in 500 yards!
wordle in four
Up too late for parkrun this morning so instead a single loop progression run. First 4k @ ~6:09, last 4k @ 5:33 (5:45 > 5:12 over last full km). Fairly tough going at end! HR told the story (133/153).
NZD Nice progressive run.How long was route in miles?
yesterday 6.5 miles easy tying in to drop scripts at surgery.I could feel legs were faster and PB for course which was a surprise.
Today is LSR day last one before Newport 28/04.
Miles makes smiles.
Progression
Miles makes smiles.
Progression
If it helps, the paces in Imperial units (mins/mile) were 9:54 over the 'slow' half (2.5 miles), and 8:56 over the last half (9:15 > 8:22 over the last full km).
Hope that the LSD went to plan, WP!
Wonder how Mick and NZC are doing. Mind you Mick will not be as happy as TS regarding football; not that I am either following yesterday's match. The gloom was lifted a little by Leeds today!
Wordle: four Thursday, five Friday, three today.
good outing in lieu of parkrun - and it doesn't hurt to give them a miss from time to time.
Thanks for the imperial conversions - make sit easier for old timers like me
Sub 9m/m is fine!
I try not to think about the bits, thanks, but the toe is a stubborn ache and the knee is fine when running - hurts when walking or standing.
I am taking anti-inflammatories at maximum dosage strength and they do help a bit
WP
PB for a course and felt easy in the legs - all sounds very good indeed.
alehouse
what is going on at the top of the EFL - everyone suddenly seems to want to lose!!
Yes football did put a smile on my afternoon's face
Wordle in four today
Ale, any progress with your hamstring? It will be glacial but I'm sure even a small improvement would help.
LSR done and dusted, WP?
Double estuary loop LSR this morning - 16.4 km @ 6:26 (10.2 m @ 10:22 m/m!). HR 124/140 (max 130 excluding two steep hill spikes). Legs pretty tired over last third. At least Suunto bumped my PL figure up a notch (well back to where it was before my hill run a week ago).
very close to that 30 miles/week in old money which always seemed to be the baseline for consistent progress - nice way to finish off the week with a good baseline aerobic run.
Well Garmin said 57 min at 13:10m/m - and I thought maybe doable on a sunny, chill spring morning
Did 57 min exact for 4.64 miles@12:18m/m with HR 124/136 max on the last hill, of which there was 90m of climb overall, so relatively content with that.
At one stage I actually passed anothe rrunner - going in the same direction I may add - who promptly whipped out her earbud and engaged me in conversation whilst increasing the pace!! Ended up running a stretch at 9:30m/m until she fortunately turned off onto a different path - phew
My toe and knee reaction is rather different to yesterday's description of them!
Wordle in four
of course, being a circular route it also means that there is 90m of downhill as well - unfortunately most of it comes in two sharp descents and the ups are grinding along in low gear!
It makes a bit of a nonsense of trying to keep a constant pace as demanded by Garmin.
driven indoors from my lawns by a very heavy shower - sun now shining!
Battering storm overnight - high winds and driving rain but dawn brought a clearing sky, enough to lure me out and do a quick reverse to get a Goretex jacket as it was both raining, sleeting and very windy - and cold!
Once again aligned with Garmin on the need for 27 min at 13:10m/m pace but I "galloped" around at 12:10m/m pace for the 2.25 miles with HR 119/131 peaking somewhere on the 60m of overall climb.
Enough done.
Wordle in four - should have been three
Wordle in three yesterday and today.
Re your Garmin recommendations TS: Are they purely based on algorithm's assessment from recent running info or are you able to switch to a recovering from injuries profile, or similar?
could have been very nasty for the competitors - as it was just about ideal marathon running conditions.
NZD
that's not a bad start to a run - sunshine and a rainbow
Very good progressive run and nicely topped out with some 8m/m pacing - and uphill! So that will have certainly registered as an anaerobic benefit.
No such sophistication on Garmin, I'm afraid, it started off its suggestions when I resumed using it as if I hadn't been away and I can't input "dodgy knee and big toe, go easy on me"!
It then gradually "realised" that i wasn't what I used to be and modified according to the latest data so we are now more or less in synch apart from its occasional desire to push me into anaerobic sessions which I am not currently capable of.
I was shocked, when I posted those 440 yd interval times a week or so ago, to realise what I was once capable of not too many years ago - what i wouldn't give to be running those times just now.
I am being lured out to the Hash again tonight - more presentations to do - looks like it may be a long one....
Wordle in three
Amply repaid by excellent food at the end and some perfect ale from Hemsley Breweries
Legs knew about it this morning so a NRD as I shortly have another appointment for a poke in the eye with a sharp needle
Wordle in six
Looks like decent weather in that photo, NZD! Close to a frost here this morning morning with clear skies and bright sunshine...neither of which have lasted and have been replaced by cloud and more cloud.
Wordle in three yesterday, four today.
Best that the needle is sharp TS
Alas an NRD here also (two in a row). To bed too late => up too late, and work drifting behind schedule ... 📉⌛
hope the jabs went well!
Mine was done with a needle that seemed to have been blunted and it gave me some grief afterwards as I walked home - all 2.2 miles
The good news is that the treatments is working and I am now onto a 10 week period and then going onto an 18 week period between jabs - so some relief.
Bit like NZD today - NRD as I was in Sheffield for meetings from early on and just got back - traffic was intense with roadworks everywhere
Wordle in five despite having four letters in the wrong place in one!
Saw physio beforehand and he is happy with progress. But a long way to go.
Wordle in three.
Slow (1st half) - moderate loop around estuary this morning, with half a dozen strides: 8.3 km @ 6:09 ave.
Running going well got LSR in on Wednesday 12 miles,progressive run yesterday where I was 30 secs of the pace but as LSR day before happy with that.
Hope the jabs have gone well.
NZD I love the photo so bright and clear with blue skies!
Miles makes smiles.
Progression
quality control aint what it used to be!
NZD
sounds a nice dawdle
WP
LSR backed up by a progressive run in successive days is hardcore - well done!
I have the same trouble still on my phone - it keeps flashing up the cookies acceptance/rejection bit and won't stop.
Bit of a shock this morning - Garmin said 15 min warm up then 5 x 1min at 8:45m/m pace with 3 min 13m/m interval rests, then 10 min cool down = gulp!
Actually managed it okay and ran the intervals at av 8:15m/m pace covering -.12 miles for each with HR 130/142 so not overstretched
Lets see how the knee likes that.........
Wordle in three
Wordle in three, also.