Over 60's training

42 watchers

Canute 23 Aug 6:11pm, 23 Aug 2024 2,950 posts	0 Canute @alehouse I am following an adapted version of the NHS C25K programme. https://www.nhs.uk/live-well/exercise/. The main feature of that programme that I am incorporating in my adapted version is the rate of increase of duration of continuous jogging. That programme starts with continuous running (or jogging) for 60 secs and increases at the rate: 60 sec, 90 sec, 3 min, 5 min , 8 min, 10 min over the first 6 weeks and eventually gets to 30 min after 9 weeks. I will adhere to this rate of increase at least for 6 weeks (i.e. 10 min duration of continuous running). At that stage I will re-evaluate the situation. Even in the early stages I am including a somewhat greater total volume in each session (i.e. more repetitions) than the NHS programme recommends, simply because I have always had above average endurance and recover easily. Also my focus on short stride minimises stress. Further to my earlier comments about my loss of fitness, I note that according to Garmin, my VO2max is now down to 39 ml/min/Kg. That reflects a decrease of about 3.5 ml/min/Kg since the onset of severe inflammation in my knee at the beginning of May. One noteworthy incidental observation reported in an study comparing metabolism in diabetic patients with that in elderly athletes, was that when the athletes stopped training, they suffered an average decrease of VO2 max of 3.5 ml/min/Kg during 4 weeks of deconditioning. ncbi.nlm.nih.gov Thus, my loss over 15 weeks is similar to the average loss experienced by the elderly athletes over 4 weeks. Perhaps my lesser rate of loss reflects the fact that I have done regular upper body strength training and also regular knee rehab exercises during the period in which I was unable to jog or run. Overall, I am pleased that my loss of VO2 max is not too bad, though the crucial issue now is whether or not my knee will continue to cope well with the increase in training volume.
PeterFay 23 Aug 6:56pm, 23 Aug 2024 10,557 posts	0 PeterFay (Introduction) Known to some of this thread and definitely age qualified to be in group. Started running in early 50s after a "Damascus Road conversion". Knocked off a few 10ks, halfs, marathons and shorter ultras since then, none of them at any speed. Variable performance in parkrun. Been struggling with back issues since 2020 eventually culminating in spinal surgery this year. Now seeing how much I can get back again. So far have managed parkrun and one 10k postop.
PeterFay 23 Aug 6:58pm, 23 Aug 2024 10,558 posts	0 PeterFay Was a regular poster on RW but had foot in both camps for years. (Long enough in Fetch to get 10,000 mile badge)
OO61 23 Aug 7:38pm, 23 Aug 2024 200 posts	0 OO61 @PeterFay welcome and good luck with the journey back to health. You too Canute 👍 TS I think such individuals are just rude or selfish whether runners, walkers or cyclists. My wife volunteered at junior parkrun last week. Only about 30 kids on the route and all over about 20 minutes. A female runner who was sharing the path was shouting at each of the volunteers/ marshalls as she passed, telling them to respect her right to use the path too and keep the kids out of her way. Unbelievable.
alehouse 23 Aug 8:19pm, 23 Aug 2024 246 posts	0 alehouse Thanks, @Canute! Will study...but not until I feel a little more ready than at present! @OO61, hope you enjoy parkrun tomorrow and get to meet a few others from this and other threads! And the same to @PeterWard5 , @ElspethF ElspethF who I have met and run with, and @Velociraptor , who I have yet to!
alehouse 23 Aug 8:20pm, 23 Aug 2024 247 posts	0 alehouse Sorry, clumsy fingers: meant @PeterFay ! No doubt Burnage will get a mention!
NZChris 24 Aug 1:11am, 24 Aug 2024 8 posts	0 NZChris 0061 - the Cornwall Park course does attract a lot of runners but there are a lot of tree roots to trip over in the first bit and many have had a tumble. I only like it if I am running by myself, but if I'm with the family and our dog, the 3 laps aren't fun, though there is a fountain just off the side of the pathway halfway around the lap and our dog likes to go through that and have a drink then join in again - doesn't add too must extra to the course. Torque Steer - I hate bikes - they always think we can get out of the way, but if you are elderly like one of the people we used to walk with, they can't just jump out of the way, my husband had a go at one of these guys one day and asked him if he thought our friend should just stay home so he wouldn't get in his way. Your local Parkrun must have people that are very fast as most of ours have walkers that will come in after the hour. Canute - I was going to ask what is a C25k session but I see it is part of the NHS programme but what exactly does C25k stand for? Peter Fay - sell done with your recovery post op. I did Barry Curtis Parkrun this morning with my son and his dog George. George had 2 wee stops, 1 drink stop, and on the first lap just stopped thinking my husband was coming up the rear and he needed to wait for him, but once he was convinced he wasn't there, got going again. We did 33.46 - a fun morning.
Hilly 24 Aug 7:21am, 24 Aug 2024 185 posts	0 Hilly TS - I agree with 0061 that there are folk who are just rude no matter what pursuit they are doing. On our local part of the Trans Pennine Trail we have horse riders who have been cantering when it clearly states in guidelines for TPT users horses should not and then they have had the cheek to tell us runners to walk past their horse...Also, dog walkers asked to keep their pet on leads but do they? Do they heck...I had one jump at my face the other week. So yes, so many rude folk about.... Welcome PeterFay NCZ - C25k is doing a couch to 5km programme, so starting with walking and up to run or run/walking a 5km by the end of the programme.
NZD 24 Aug 7:32am, 24 Aug 2024 87 posts	0 NZD @NZChris C25k = Couch to 5k. Obvious in hindsight but yes, I didn't get it either and had to do a Google search for it a day or two ago. Welcome here @PeterFay. Good to hear you are recovering well from the op on your spine. Out at dinner (oldest sons) so this will be ultra brief. Hope all the various UK parkruns, get togethers, and other events go well this morning. Disrupted sleep plus groin still niggly when I got up so passed on parkrun this morning. Replaced by steady 55 min/8.5 km. No leg problems thankfully.
NZD 24 Aug 7:55am, 24 Aug 2024 88 posts	0 NZD Oops, cross posted with Hilly re C25k