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Over 60s training.
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can't thonk in French!
the typo was too good to erase
K2 I assume I have missed you so will send good luck vibes.
An unspectacular below average 5 miles in 59:17 is all I have to offer this fine morning.
I won't do the splits.
aws
Espishully the Onglish ogent hoo thanks he spokes oxcellent Fronch and misquerodes as a poostmin?
aws
How about
Pas d'elle yeux Rhône que nous.
(Just read it aloud)
aws
Thanks MickC - decisions, decisions. The waterfront marathon is perhaps the more attractive in that you can get organisd trips from the UK.
Spud, Liz has agreed what's to be done and the colours and is scheduled at start of June to have the treatment. Means she should be in her full glory by the time we go way in July.
A windy run this morning with the threat of rain but luckily those nasty clouds have been blown away.
9.31mi in 1:22:43 ave pace 8.52, ave Hr 147 (76% WHR). Mostly consistent pace last 0.38 mi at 6.37 pace.
Off to have an eye test soon, not sure I'll as brave as JJ with contact lenses though.
Mike T
Another very sunny and warm day after last evening's thunderstorms.
What is K2 doing there? Racing?
Ceal, I just had the weirdest dream. There was a race in which the route was running up a very long escalator (about 200m long) that was moving downwards, then running down another escalator that was moving upwards. You won the race!!!
If you just use your browser find command.Just click on edit and you will see it at the bottom. Enter 60 - and you will find all the over 60 entries.
Just finished my last over distance before race day and took in all the tulips. Yes they do plant them in large blocks of colour, very pretty.
MickC
Avg Pace = 8 mins 22.675 secs
Fastest Lap Pace = Lap 26 - 7 mins 23
Slowest Lap Pace = Lap 1 - 9 mins 0.0
Total Selected Time = 141 mins 37.950 sec
Total Selected Distance = 16.91 mls
Average Heart Rate = 143.6 bmp Average WHR = 68.6
Lap01
Distance = 01.00 km, 00.62 ml, Pace = 05 : 35 per km, 09 : 00 per ml
Avg HR = 126, Percent WHR = 56
Lap02
Distance = 01.00 km, 00.62 ml, Pace = 05 : 28 per km, 08 : 48 per ml
Avg HR = 132, Percent WHR = 60
Lap03
Distance = 01.00 km, 00.62 ml, Pace = 05 : 11 per km, 08 : 20 per ml
Avg HR = 140, Percent WHR = 66
Lap04
Distance = 01.00 km, 00.62 ml, Pace = 05 : 15 per km, 08 : 26 per ml
Avg HR = 142, Percent WHR = 67
Lap05
Distance = 01.00 km, 00.62 ml, Pace = 05 : 08 per km, 08 : 16 per ml
Avg HR = 142, Percent WHR = 67
Lap06
Distance = 01.00 km, 00.62 ml, Pace = 05 : 17 per km, 08 : 30 per ml
Avg HR = 142, Percent WHR = 67
Lap07
Distance = 01.00 km, 00.62 ml, Pace = 05 : 14 per km, 08 : 25 per ml
Avg HR = 143, Percent WHR = 68
Lap08
Distance = 01.00 km, 00.62 ml, Pace = 05 : 07 per km, 08 : 14 per ml
Avg HR = 141, Percent WHR = 66
Lap09
Distance = 01.00 km, 00.62 ml, Pace = 05 : 28 per km, 08 : 48 per ml
Avg HR = 143, Percent WHR = 68
Lap10
Distance = 01.00 km, 00.62 ml, Pace = 05 : 30 per km, 08 : 51 per ml
Avg HR = 143, Percent WHR = 68
Lap11
Distance = 01.00 km, 00.62 ml, Pace = 05 : 29 per km, 08 : 50 per ml
Avg HR = 139, Percent WHR = 65
Lap12
Distance = 01.00 km, 00.62 ml, Pace = 05 : 26 per km, 08 : 44 per ml
Avg HR = 137, Percent WHR = 64
Lap13
Distance = 01.00 km, 00.62 ml, Pace = 05 : 20 per km, 08 : 35 per ml
Avg HR = 138, Percent WHR = 64
Lap14
Distance = 01.00 km, 00.62 ml, Pace = 05 : 19 per km, 08 : 34 per ml
Avg HR = 139, Percent WHR = 65
Lap15
Distance = 01.00 km, 00.62 ml, Pace = 05 : 31 per km, 08 : 53 per ml
Avg HR = 139, Percent WHR = 65
Lap16
Distance = 01.00 km, 00.62 ml, Pace = 05 : 28 per km, 08 : 48 per ml
Avg HR = 137, Percent WHR = 64
Lap17
Distance = 01.00 km, 00.62 ml, Pace = 05 : 17 per km, 08 : 30 per ml
Avg HR = 139, Percent WHR = 65
Lap18
Distance = 01.00 km, 00.62 ml, Pace = 05 : 13 per km, 08 : 24 per ml
Avg HR = 142, Percent WHR = 67
Lap19
Distance = 01.00 km, 00.62 ml, Pace = 05 : 06 per km, 08 : 13 per ml
Avg HR = 145, Percent WHR = 69
Lap20
Distance = 01.00 km, 00.62 ml, Pace = 05 : 08 per km, 08 : 16 per ml
Avg HR = 148, Percent WHR = 71
Lap21
Distance = 01.00 km, 00.62 ml, Pace = 04 : 51 per km, 07 : 48 per ml
Avg HR = 146, Percent WHR = 70
Lap22
Distance = 01.00 km, 00.62 ml, Pace = 04 : 55 per km, 07 : 56 per ml
Avg HR = 147, Percent WHR = 70
Lap23
Distance = 01.00 km, 00.62 ml, Pace = 04 : 46 per km, 07 : 40 per ml
Avg HR = 155, Percent WHR = 76
Lap24
Distance = 01.00 km, 00.62 ml, Pace = 05 : 08 per km, 08 : 16 per ml
Avg HR = 151, Percent WHR = 73
Lap25
Distance = 01.00 km, 00.62 ml, Pace = 04 : 48 per km, 07 : 43 per ml
Avg HR = 153, Percent WHR = 75
Lap26
Distance = 01.00 km, 00.62 ml, Pace = 04 : 35 per km, 07 : 23 per ml
Avg HR = 160, Percent WHR = 79
Lap27
Distance = 01.00 km, 00.62 ml, Pace = 04 : 54 per km, 07 : 54 per ml
Avg HR = 157, Percent WHR = 77
Lap28
Distance = 00.21 km, 00.13 ml, Pace = 04 : 54 per km, 07 : 53 per ml
Avg HR = 154, Percent WHR = 75
I could only find 1 Woman 60-64 yrs, no 65-70 yr olds.
A good last long run, you must be heartened by that. Can I ask what your next goal will be?
Spud
what a funny race, I am not good at moving fast on escalators so it is surprising that I won:-0)
60+ runners are hard to find here. You would clean up at every race. There are lots of big races, for example my half will have 9000 runners and there will likely be about 100 in my age group. I know of one or two male 60 - 64 that are way faster than me but they are running the marathon so that leaves the half open.
After this race I haven't really made up my mind. Assuming I break 1:40 I will probably run 10ks through the summer with more focus on speed rather than mileage and then ramp up for a fall half marathon. I have no interest in the marathon although I am confident that I could run one without too much more in my mileage base. I just don't want the long down time and discomfort. When I was racing marathons it did spoil my enjoyment of running and I do not really want to go there again. I currently run a half every weekend without feeling tired or hurt and I like that.
What are your plans, still going back to the marathon and finish your unfinished business.
I know you have the worlds coming up which I guess will totally consume you. Do you still work or are you "retired"
MickC
WEEK 141 SUMMARY
START DATE Sunday, May 06, 2007
TOTAL NUMBER OF RUNS = 6
TOTAL DISTANCE = 83.016 Km
TOTAL CALORIES = 5995.8
TOTAL DURATION = 430 mins 31 secs
AVG PACE PER KM = 5 Mins 11.2 Secs
AVG SPEED = 11.6 kilometres per hour
DATE LENGTH DURATION AVG %WHR
05-07-2007 12.2 kms 1:00:58 79.1
05-08-2007 12.2 kms 1:03:52 75.0
05-09-2007 13.5 kms 1:11:26 79.7
05-10-2007 09.9 kms 0:48:27 78.4
05-11-2007 08.1 kms 0:44:08 64.2
05-12-2007 27.2 kms 2:21:38 68.2
Weekly Average %WHR = 73.5
WEEK 141 SUMMARY
START DATE Sunday, May 06, 2007
TOTAL NUMBER OF RUNS = 6
TOTAL DISTANCE = 51.584 Miles
TOTAL CALORIES = 5995.8
TOTAL DURATION = 430 mins 31 secs
AVG PACE PER MILE = 8 Mins 20.8 Secs
AVG SPEED = 7.2 miles per hour
DATE LENGTH DURATION AVG %WHR
05-07-2007 07.6 Mls 1:00:58 79.1
05-08-2007 07.6 Mls 1:03:52 75.0
05-09-2007 08.4 Mls 1:11:26 79.7
05-10-2007 06.1 Mls 0:48:27 78.4
05-11-2007 05.0 Mls 0:44:08 64.2
05-12-2007 16.9 Mls 2:21:38 68.2
Weekly Average %WHR = 73.5
Have just read it on the McMillan website.
Does anyone agree on that?
My problem is that I never know when I should persevere and train when I am tired ot when the right thing is to take the day off.
These days I take days off when tired. It means that I have lots of two days rest in every week I have trained. I nevedr run more than 3 consecutive days.
Any thoughts? Ideas? am I doing the right thing or should I be trying harder?
thank you.
MickC
There were 40+ 65-70 yrs Lady runners in FLM.
I wholly understand your sentiments re marathon, and I will not be revisiting a marathon, certainly, in the short term.
Yes I have the Worlds, 5000 m's & 10,000 m's and all will be geared towards Sept.
I will only run another marathon if I am not bothered about the time I finish it in. But I agree it does spoil one's running. I really did seriously consider just before the marathon, just capitalising on the training and not actually running it. But thought I would probably not forgive myself if I copped out. It is annoying me that it is taking so long to get back to form again. But I know it will come.
I have a small injury that has nothing to do with running marathons and more to do with running off road and a weakness in my left ankle. I keep turned my foot inwards when I run on a lump or stone off road. It compresses my ankle towards the outside of my foot and hurts when I do that. I can run still but there is a limit to the number of times I can go over on it without really damaging my foot. I have just ordered a wobble board off the web, and hope that by strenghtening the ligaments etc things will improve in that direction.
Over the years I have come not to trust how I feel. Some days I do not feel inclined to run but go out and have one of my best ever runs.
Today for example I have had a big running week and had a long run planned with a couple of running partners. My legs felt "used" and if I had gone with how I felt I would not have attempted 17 miles but yet I ran it and after 2 k felt great and finished the run very strong.
I would suggest to you that you prepare a training plan with flexibility about what you do when and stick to it. Ignore how you feel just get out there and run. The only exception is real pain and a fever. Don't run with a high temperature.
MickC
I know all about training when I feel tired. That is exactly what I did when training for London. Which included doing my hand weights etc, I would do them even after running 20 miles, and would be the last thing that I felt like doing. It is difficult to know when it is ok to go on when one feels tired and when to stop. But I found my body would just ground to a halt after 20/21 miles, but i never knew if that was because I had programmed my mind to run that far and no further!!!!
I did have a very good base from which to place my marathon training on, I also had the speed too to draw on which I had concentrated on last summer.
I think you have to listen to your body and do what you think is right. One has to listen to every little niggle and assess what is going on.
Maybe, Spud t one has to go just that little bit further than one thinks one can and then stop and next time it will be easier to go the bit further. Then one can progress onwards from there.
good advice from Mick above.
Running trails in a lot of fun but can be hard on the knees and ankles. There are great sets of exercises that you can do to strengthen the appropriate parts but you will still have to pay attention when you run trails.
Good luck with the wooble board.
You will recover from the marathon it just takes time. I did find that my tolerance for racing pain seemed to be affected by mara racing. It seem to take a long time before I was ready to take it to the wall again.
MickC
One think that does not help is the amount of meds I take. They make me sleepy and weaken the old muscles.
Are you coming to support me at Sevenoaks tomorrow?
I seem to have the leg strength back, I certainly have got my speed still. What I don't seem to have is the ability to push along for longer than 7-8 miles.
This mornings run was tough, it was my5th day in a row and it was pretty hilly and I was trying to keep up with a couple in front as the group behind me were a long way behind, and I was worried about getting lost. I had no problem in pushing up the hills and charging down the other side, but by the 8th mile which was uphill I suddenly had nothing left in my legs. Rather like the later miles of a marathon, I presume that one perhaps has to build up reserves again, like glycogen stores. Do you know if that assumption is correct.
I am off downstairs now for a sit down in comfy chair rather than the study chair.
Sorry peeps, I need more advice.
I am going to try and run 5xweek.
1 slow long run
1 interval session
what should I do for the other 3 sessions?
How many times a week do I run at steady pace?
thank you. This is the last for today. I promise';o)