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Over 60s training.
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forgot to say, I have emailed you, if you don't get it can you email me then i can reply on the same emails
Good Morning
Was out granddadding all day yesterday at second youngest granddaughter's 4th birthday and haven't had time to read back but just caught sight of Ceal's mention above about a shiny new 10K pb so Congrats for that, Ceal.
Now - success ! ! !
Personal Training Programme, Day 49
3.27M; 44:46; 13:42/M; hr126; really slow
13:58 hr127 m135
13:35 hr124 m135
13:49 hr126 m136
Was going to be 5M comeback but as soon as I got started I realised that as both legs hadn't done much of anything for a week they would both need to be run in gently to start with so I cut it to 3M. Well the route is actually 3.27M and it turned out one of the slowest 5ks I've ever done but one of the most enjoyable. I decided I wouldn't worry about anything other than getting round and keeping the HR down so I started out with short easy strides. As it happened it was nothing like the OMS that it sounds like because I soon found that without thinking I was running with a good posture and lifting my feet cleanly and it felt good. So far as I could tell from a rather unclear reflection in a shop window in the halflight it even looked like running although others might have had a different take on that. I hardly looked at the HR but when I did I was surprised if it was over 130 and satisifed when it was 119. I think I've started back in.
TS - I cut today's 5M to 3M, and aim to change tomorrow's 6M with 3x1M fast to 4M slow, Wednesday's 6M slow to 5M, keep to Thursday's 5M easy, (your definition), and Friday's 4M slow, then cut Saturday's 12M easy to 10M slow/easy. After that I should be ready to treat the following week as specified but a week behind schedule and stay on that to the end of the current programme, unless you have another suggestion.
K2 - There's mail on its way.
al
And there's mail on its way to you, aws.
That'll have the thread gossips going!
Diana - well done on your PB yesterday. Nice one.
JJ - I have had a good spell with PBs in the last few weeks. I know it's going to get harder and I musn't be disappointed if I have bad days and fall short.
Chouette - don't think I've spoken to you before. Hi! Sorry to hear about your problems. That Bill Oddie sequence is a classic, isn't it?
ceal - those starlings make quite a racket when you're close up to them. Maybe not as much as one might expect from so many birds though.
MickC - thanks for updating again. I doubt if there are any 5K races in the area coming up but I've got a measured training route near home and will try to beat my time on that before the end of the year.
Oh, I hope nobody's spotted me posting on the Strictly Come Dancing thread lol!
I will hold you responsible if I'm late for work. Had to nip over to the Strictly thread to see what was going on.
good morning
Chouette
!! I had missed your early morning posts on my return.
welcome back
I blame all your afflictions on the African Dance classes!!!
Neck problems can be a real b*gger to sort out. I had a whip lash injury once caused by catching a gymnast over my head as she came off the high bar unexpectedly as I walked by which flared up years later for no apparent reason, gave me all sorts of grief for a year or so, and then disappeared never to return (I hope!!) . I trust yours goes the same way
aws
Pleased the return to running went so well and that you rapidly found the groove again. A nice feeling after a layoff
Just take it day by day and certainly missout the Fast session tomorrow
I think it was the sight of "fast" in the schedule that brought on your hamstring
K2
One will have to find as substitute then - perhaps one should "try" training instead of "doing" it???
Big change in weather this am - went out into dark, gloomy am with a brisk, keen north westerly wind anxious to show me that one layer of clothing was not sufficient - and it did!! A light air frost overnight had turned the huge piles of leaves on the paths into a crisp, crunchy, brown and gold carpet which was a silly schoolboy delight to run over
5.1 miles recovery done in 42:16 and avHR132 (67%WHR) and a brief max of 145
1m 8:38 hr126
2m 7:56 hr129
3m 8:22 hr133
4m 8:23 hr134
5m 8:55 hr139 Hipps Hill
Running up Hipps HIll in Valley Gardens I was confronted by a group of Japanese students from the local language academy who had all decided that a photo of this aged git toiling up the hill through the drifts of leaves between the avenue of now leafless lime trees would be their ideal photo remembrance of their stay in England so I was roused out of my concentration by a battery of flashes going off - fame at last
!!!
Empty
sorry to hear about Liz's symptoms getting worse - I do hope it is only temporary
It can't help you either so take care
loved the golf ball decorations
Graham
great race and time well done a 5 min PB is 30sec/mile which is some improvement. I think we will let you off the 10 seconds extra on mile 9.
Its nearly 30 years since I last ran that race and you have awakened fond memories for it - may put in on the list for next year
beautiful late autumn morning out here -sun, blue sky, very light breeze - just perfect running conditions. Tried to do them justice with my first longish run for 4 weeks as I did 10.6 miles in 1:28:22 (8:20m/m) and avHR138 (72%WHR) and a max of only 153 on Hipps Hill
01m 8:46 hr124
02m 8:58 hr135
03m 8:28 hr137
04m 8:09 hr136
05m 8:28 hr140
06m 7:39 hr138 downhill bit!
07m 8:15 hr139
08m 8:16 hr138
09m 8:16 hr142 starting to tire a bit
10m 8:12 hr143 first half of Hipps Hill
0.6m 4:52 hr147 second half!!!!
Got into a good rhythm after the first 2 tough miles through the woods and uphill.
There may be some dog left in the old life yet
TS
Silly school-boy photographed by Japanese photographers, the mind boggles, I hope you did a bit of showboating.
JJ
bills
I decided to have a little run this morning, just in case Simon doesn't think it a good idea to do much in the Gym today. I ran on grass, very slowly, feeling rather tired, I had my usual bad nights sleep after a race last night. Anyway, the intention was to run 30 mins and that is what I did.3.22 miles ambled round in 30 mins, around 9.21 mm (Garmin software refuses to oblige on my pc this morning), av HR a thundering 115. Feet were lifted up though, no shuffling, running style wasn't compromised at all, just the pace!
JJ
you look verrrrry determined.
Here is one of me actually smiling in a race
smiling ceal
I can't find any results yet though, can you JJ?
JJ - I like the first photo. And you look like a man on a mission.
Today was meant to be a rest day, but it is meant to get windy by the end of the week. So I decided to do my intervals today. I also used the warm up, warm down on my Garmin.
Total mileage 48.38
AHR 143
MHR 181 (that will be the intervals)
Warm up 1.5m
17.28 - pace `11.34
4 x 400m intervals.
2.05 - HR 164
2.03 - HR 168
1.56 - HR 170
1.59 - HR 173 ( Mick I could not do 5 today, but maybe the week after November Serpies).
Warm Down 1.5 miles
17.05 - pace 10.59
JJ
can you post me a link because I have the web site and there is nothing there. But maybe they have taken the link down to make adjustments. The 2nd photo you have the same body position as the lady you are chasing, a bit like a spoon!!
Tracey
good ones, faster that last week.
to illustrate, this is all I get.
nothing there at all.
JJ - They both look just like you full of determination. In the first you're clearly concentrating on levitation and in the second all you want to do is get past that young lady.
al
Ceal - This is what I got from that link.
102 CECILIA MORRISON 00:46:25 604 00:46:19 691 FO65 1 City of Portsmouth A.C.
al
thanks, for me it just doesn't show anything except the boxes where one enters info. they are dark grey and show nothing. I can't put in gender or anything. But a big thank you for your help.
my gun to finish time was 46.25 mins and my chip to chip time was 46.19 mins. I will let you chose which one goes on your chart. I took 6 secs to cross the start line. But the ranking is taken from the gun to finish, not the chip time.
Tracey
!!!
nearly fell off my chair with your total mileage
good planning for the week
JJ
so who won the sprint to the finish line???
I thought you siad you were taking it easy???
Ceal
Smiling????!!! That will never do - worth at least -10 seconds without the smile
TS - Did you notice that my lsr's are in single figures
I am not planning any marathons until the end of the year, unless I get in club place for FLM.
Lots of giggles ensued and several accented "good mornings". Helped me beat the rain home anyway
TS
I agree!!!!!!!!!!!!!
Playing around with figures as one does. My pb was 74 secs. That is if I take my pb from my chip time and compare it with my original pb also from chip time. So that is better than 69 secs. Surprising what one can achieve by just siting down.
Ceal - knocking more than a minute of a 10k pb is not easy, so you did good girl.
Ceal
so that is nearly 1.25 minutes - excellent improvement!!!
Tracey
You typed
Total mileage 48.38
I was impressed by that
Hi folks,
So much to read back, it took me a heck of a long to get through it all !
Ceal,
You still amaze me, pbs never stop coming, so v.well done on getting that 74 secs 10k new pb.
The sickly feeling straight after the race is familiar, I know I couldn't do any better when I get that effect in the races I've been in.
JJ,
And a v. fine result for you too bearing in mind your recent lurgy setback , a great Brighton 10k time.
Graham,
That was really a terrific chunk off the previous best time. 10 milers are pretty tough aren't they, but well done on achieving that 10m pb, you actually made it look easy
DianaD,
Congrats are due to you too, gaining a Half Mara pb after a disturbed night's sleep v.impressive !
Chouette,
Nice to see another post from you. Pity the neck is still giving some aggro. Time is likely to be best cure by the looks of it.
Cathy,
Well done on completing a tough 5mile course. Nice photos btw of you and your friend.
Empty,
I liked Liz's artistry on the golf balls which shows her good sense of humour
Tracey,
The good wishes you gave for Marg worked wonders the best night's sleep for a week despite knowing of hospital visit next day! Thanks
Pammie,
Smashing long run @ 12 miles plus which is boosting your mileage all right.
K2,
Wonder if you can recommend what to go for in men's tights/track bottoms? I am looking for a pair with pocket facility for key and mobile phone.
TS,
It appears you missed my two posts where I said I'd have to cancel Barnsley due to Marg's hosp.visit clashing with time. When you mentioned " watch the gasworks" I presumed it referred to the 10k though I haven't done that race yet either.
Most impressed with your two runs before midday. You mustered up a lot of energy to do that lot, didn't you
Hi anyone I may have missed.