Over 60's training

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NZChris 1 Sep 11:18pm, 1 Sep 2024 12 posts	0 NZChris Stickless - hope your half went well. NZD - I marshalled at Owairaka Parkrun on Saturday and got drenched! Such awful weather. I was saving myself for 5km race on Sunday but chickened out! Hilly - fab time congrats on 3rd F60 Torque Steer - 6-8 hours of gardening - that's more than a marathon! Solo - great running. A very quiet weekend for me - I'll just tell myself it was a cutback week. Did 5 km this morning followed by 4 km dog walk. Our dog is very head strong and gets to choose his course - hence muddy shoes again!
NZD 1 Sep 11:49pm, 1 Sep 2024 102 posts	0 NZD NZD wrote:Oops!!! That should have been 49 min / 8.4 km! The 102 was of course from yesterday. Yikes. Guess that should have been posted in the 'Senior Moment' thread! @NZChris Marshalling in those conditions would not have been fun 😕. Your 4k walk sounds like it may have been more work than the 5k run!
NZChris 2 Sep 12:50am, 2 Sep 2024 13 posts	0 NZChris NZD - yes out for over an hour to do 4 km - tried to steer him away from the bush tracks but he was having none of it, so down to the beach I go - throw a few sticks though the tide is out, up the steep steps through the bush and have to tempt him with treats to keep on the road till we get to the dog park, then he goes into the muddiest water so I have to hose him off when we get home but he is sleeping like a baby now.
OO61 2 Sep 10:39am, 2 Sep 2024 234 posts	0 OO61 Would be lovely to have a dog NZC as I live by the sea. We travel far too much though. Nice work on the recovery Alehouse hope you don't suffer any backlash and can push on. Off to Brighton today after a busy weekend in London. Weather much cooler and overcast
alehouse 2 Sep 12:28pm, 2 Sep 2024 274 posts	0 alehouse A little niggly today, @OO61 ; thanks for asking. So very little today except some gardening earlier; weather is now foul! Wordle in four.
solo 2 Sep 2:29pm, 2 Sep 2024 1,109 posts	0 solo @NZChris sounds a great companion to have and more fun that the 5 km would have been! Weather is still lovely here 😊 but your garden is probably happier @alehouse ! Hope the easy day helps. I am on a cutback week ready for my 10 k race. Today is a rest day but I am interested in others views so have a question 🙂What would you say is the optimal last session to do this week and when? I definitely need a full 2 days to recover from faster running now. Legs are currently quite battered from a heavy weekend of running so Wednesday or maybe Thursday would be better🤔
Canute 2 Sep 4:42pm, 2 Sep 2024 2,958 posts	0 Canute @alehouse I hope the niggle settles soon @Solo I have rarely been interested in racing, so have only limited experience on which to base my views. Nonetheless, on the few occasions I have raced I have taken it fairly seriously. In the final week before a race, I had two aims: 1) minimize any residual fatigue from the previous weeks of heavy training; maintain the sense of being sharp. My final run, usually two days before the race, was a set of 6 to 8 stride-outs each covering 80-100m at a comfortable, fluent pace alternating with easy jogging for a minute or two. @NZD 8.4 Km in 49 minutes sound like a comfortable but worthwhile session @NZChris , that sounds like good cross training with your dog Today I did my 9th modified C25K session: 20 x (2 min jog; 1 min walk) in pleasant sunny weather. I have now completed the first phase of the programme in which my goal was to increase total duration of jogging to 40 min within a 60 min session. The next phase will focus on increasing duration of each jog segment.
alehouse 2 Sep 5:13pm, 2 Sep 2024 275 posts	0 alehouse Very disciplined progress, @Canute ! For @Solo, re cutback before racing, I do think it is age related, so as we are on the over 60's thread, for a Saturday race I wouldn't be running hard after Tuesday; if a Sunday race, then Wednesday would be the last hard session. Then just easy running with 5 or 6 times 60-80 metre strides concentrating on form rather than speed. I take it you are back to work, @Hilly !
solo 2 Sep 6:34pm, 2 Sep 2024 1,111 posts	0 solo Congratulations on completion of phase 1 @Canute Are you pleased with how things are going ? Thank you both for your thoughts. I like the comment 'minimize any residual fatigue' and will make that my foremost thought. I tend to start looking at mileage totals the more running I do and don't like seeing the totals dropping but I will ignore mileage this week and hopefully get some bounce back in my legs. I ran 232 miles in August. I will also make Wednesday my last hard run @alehouse as my race is on Sunday and without a doubt I don't recover as I once did. Now I just need to avoid Covid that seems to be everywhere at the minute!
Canute 2 Sep 9:17pm, 2 Sep 2024 2,959 posts	0 Canute @Solo Good luck for Sunday. Yes I am pleased with my progress. In June I was relying on my arms to enable me to ascend or descend stairs, and I required a stick to enable me to walk. The doctor said I would never run again and considered knee replacement was the only option. X-rays show substantial damage to my knee, to both the femorotibial joint and the patella-femoral joint. My current jogging 20x2 min is certainly a solid step forward. It is not yet clear that I will ever run again, but I am hopeful that I will be at least able to describe myself as a fell jogger. Running or jogging on the fells is something I really enjoy. Perhaps I have no right to post on a training thread, but at least for the time being, I consider that I am training to once again be an endurance athlete, even if only as a non-competitive fell jogger.