Over 60's training

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NZD 17 Oct 1:04pm, 17 Oct 2024 170 posts	0 NZD Hmm, not certain where I fit on those definitions of running and jogging. I assume that in a sub-25 min parkrun I am actually running? But to be honest I am never even certain if, or how much I do lift off! Agree though that you would be wise to stick with jogging per your definition for some time yet, @Canute @Solo great to hear RHR is back to normal. @alehouse sensible progress. @Torque Steer nice progress too. Elevation gain per se not such a concern, more an issue of the pace I will need to take it at, or the time lost that will need to be regained elsewhere for any chance of a say sub-53 time. Twelve percent average grade over 110 m I can manage at maybe 7:30/km but is a challenge too far for me at 6:00/km pace, let alone 5:00/km. Thanks for all the wishes. Going to need all the luck I can muster! Would dearly love to do sub-50 but realistically can't expect much below 53 - 55 mins given my current fitness level and the topography ('flat' though it be according to those 'oop' north ...🤣). Anyway, should definitely be below 60 mins given I ran relatively comfortably around the course at 6:01/km average pace on Monday (ave HR 125). Slower 5.4 km on local roads/streets this morning (HR 117). Last run before the race. A bit more hill work than I realised at the time. EG 69m, almost as much as the 10k course. Most reasonably 'gentle' grades though vs up to 12% on some steeper parts of the 10k course. Perhaps not all bad?
Rosehip 17 Oct 1:28pm, 17 Oct 2024 33,425 posts	0 Rosehip Hello folks, had a break in the van without much in the way of 'training' trying to get back to it this week. @Canute - glad the 30 minutes are not upsetting the knee I use 'jogging' for easy paced outings where I'm trying not to put in and get your distinction btwn run and jog. @alehouse - sounds encouraging and sensible forgot what else I was going to comment on have run for 45 mins, a solid hour and today was run walk 8x1k with 90s walks - a ratio I think will help build back towards long (flat) runs again
Rosehip 17 Oct 1:29pm, 17 Oct 2024 33,426 posts	0 Rosehip that should have been @NZD
Torque Steer 17 Oct 4:22pm, 17 Oct 2024 118 posts	0 Torque Steer @NZD looks like good preparation - even down to hills You should be well used to your 5K race pace by now - just make sure you are a bit off that pace at the start of the 10K and build into it as you progress - my lame attempt at humour on your incline challenges notwithstanding You will slow on the hilly sections and the time lose is never really fully recovered on the downhill bits and it's best not to try too hard to make it up . @Rosehip that was some very good successive sessions - 8 x1K intervals is particularly challenging. What pace were you running them at? @Canute - well if one is not walking, then it's running. Even a slow pace will result in lift off. My comment on "jogging" was rather a reflection on the way it was used disparagingly back in the day. I came across a paper many years ago on the foot strike differences between shod and barefoot runners but it also had an amazing amount of detail on the various forces during acceleration and deceleration which occur in every stride researchgate.net One of its conclusions led me to look for running shoes with a very low heel to toe drop and which were quite difficult to find at the time - much more common now - in an attempt to reduce stress in my legs, ankles, knees etc
Welshpoppy 17 Oct 4:27pm, 17 Oct 2024 4,683 posts	0 Welshpoppy @NZD Is it this weekend for 10k? 4 miles easy this morning Achilles a 2 on the pain scale But I am already on more miles than the whole of last week. Away tomorrow for a week by the sea so plenty of running and hiking for me.But I have wifi so will try to stay in touch.
Rosehip 17 Oct 4:32pm, 17 Oct 2024 33,432 posts	0 Rosehip very slowly, @Torque Steer ! - not intervals as such but a run/walk ratio I'm playing with for getting back to longer runs. Have fun @Welshpoppy
Welshpoppy 17 Oct 4:34pm, 17 Oct 2024 4,685 posts	0 Welshpoppy Thanks @Rosehip
Welshpoppy 17 Oct 4:35pm, 17 Oct 2024 4,686 posts	0 Welshpoppy So far the plans are running,hiking having as many baths as I can fit in a day I think 18 is my PB for the week. Also go to running shop to find a new shoe that likes the Achilles.
Canute 17 Oct 7:03pm, 17 Oct 2024 3,008 posts	0 Canute @NZD insofar as b/Km is a good guide to fitness, your run on Monday suggests you are in reasonably well prepared for the 10K. Good luck @Rosehip you are building back well. @Torque Steer thanks for the link to that paper by Daniel Lieberman and colleagues. I have been a forefoot striker since early childhood. In the 1960’s when I ran a couple of marathons, I owned a pair of Onitsuka Tigers, which I had purchased simply because they were very light. They had thin soles and minimal heel drop. I have been intrigued by modern carbon plate shoes but have had no reason to buy a pair. I have not seen plots of the vertical ground reaction force over the time during stance with padded carbon plate shoes but I assume the initial sharp transient rise that occurs with heel striking in traditional shoes does not occur. @Welshpoppy enjoy your week by the sea. I hope you find some new shoes that are kind to the Achilles. I did the third of my jog/walk sessions including a 30 minute jog segment today, and will increase the duration the longest jog epoch gradually in the coming week.
Torque Steer 18 Oct 11:28am, 18 Oct 2024 119 posts	0 Torque Steer @Welshpoppy enjoy your seaside break - and the baths is it the same place as you went to last year? @Rosehip that is still a good target for transitioning - I am aiming for 1m/8m as my ultimate walk/run sessions before moving onto langer runs which probably equates to what you are doing now @Canute - Onitsuka Tigers - now that is a blast from the past. I played a lot of fairly competitive badminton back in the '70's and I had a pair of their purpose made shoes for that sport complete with canvas tops and a little suede tab on the toe where one's toe might drag during serving. Lovely super light things compared to Dunlop Green Flash:-) Carbon plate = £***** no thanks. I have always been a mid/front foot striker probably because I had a sprinting background and it transitioned easily into longer distances. If I run very slowly (shamble :-)) I can sometimes feel by feet getting close to a heel strike and I correct accordingly but normally the heel areas on my shoes are unworn. Similar morn to yesterday and same start on 1/3 ratio. However at 20 min my knee decided to give me a warning shot of pain so I stopped, walked for a couple of minutes, and then gently trotted home for the last 6 min. A feeble 2.14 miles in 28 min and a HR of 122/144 reflected the reduced effort over the latter stages. Rest day tomorrow but I suspect it was the exercise regime last night rather than the run that had caused some reaction in my knee Wordle in four.