Over 60's training

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Rosehip 23 Sep 10:25am, 23 Sep 2024 33,248 posts	0 Rosehip slowly oiling a rusty bike sums it up well @EarlyRiser - good to see you back chatting again I did a resistance band strength session yesterday - just a short one as it's been a while. My stupid right hand isn't up to metal barbels or dumbbells, but copes OK with the bands or their handles, I just need to make it regular and progressive now. Not fancying today's run, looking at the rain radar to try and find a less wet hour
PeterFay 23 Sep 3:36pm, 23 Sep 2024 10,735 posts	0 PeterFay First ever brief session on a treadmill today in effort to get legs to remember how to run other than slowly again - 1.1 miles progressive in 13:12
solo 23 Sep 8:00pm, 23 Sep 2024 1,140 posts	0 solo @NZD Hope you feel better soon. I am sure your fitness will return quickly when you are better. I didn't race last weekend but another speedy run @OO61 Well done although by the sounds of it there was some very tough competition!. Hope the rest of your taper is uneventful. Hello @EarlyRiser getting used to running longer distances first sounds sensible. Hope it goes well for you. Nice to see everyone's improvements 🙂 I am easing back slightly now as I have three weekends of racing ahead of me.
Flatlander 23 Sep 8:56pm, 23 Sep 2024 3,320 posts	0 Flatlander My club has just sent out an email about a film concerning Masters athletes - https://cambridge.thelight.co.uk/younger-looking-forward-to-getting-older Described as “thoroughly inspiring” by England Athletics, it follows four female British athletes aged 69-84 as they train and compete. Their stories demonstrate the power of sport, and specifically athletics, to create community, health and wellbeing, as well as a sense of purpose wherever you are in the life cycle (everything you’ll be familiar with, in other words…). The main characters: Dorothy (Dot), 84 came back to running after having a stroke. Sue, 69 took up pole-vaulting in her late 40s and has used it to help her recover from two bouts of cancer. Joylyn, 69, says athletics is her life and helps her through depression. Noel, 74, a race-walker says, ‘Why would I want to stop?”
OO61 24 Sep 7:49am, 24 Sep 2024 313 posts	0 OO61 Flatlander, I think one of our athletes Cath, is in the film too. She is 85 and holds several world records at middle distance. She was at the club when I joined in the 1990s and seemed old then- truly inspiring. Easyrider, yes it's a real shame there are no parkruns in Spain. We are going to Barcelona in a few weeks, going out Sunday and returning Friday so we don't miss parkrun 😇
EarlyRiser 24 Sep 1:10pm, 24 Sep 2024 1,474 posts	0 EarlyRiser Hi @Rosehip good to see you too. OK. Immediate switcheroo on training. Forgotten, or rather brain misplaced, an upcoming 10k in my own home town. 13th Oct! Which just so happens to run through my square. Last year I cheered on the runners. I simply have to do this one, unprepared and all. So thinking through a rapid < 3 wk plan. 3 runs a week? Ditch or keep the 2x pw weight sessions (maybe drop last week). Couple of longer runs, try to stretch distance out to 10k+? Some interval sessions. 1k x4 maybe? to get a feel for it, so long forgotten! Time-trial another 5k to get an estimate for race pace? Any other ideas?! Course is mostly flat, start and finish on the track, out along the coast path and back through the old town. Should be fun! ha.
Flatlander 24 Sep 2:41pm, 24 Sep 2024 3,322 posts	0 Flatlander @EarlyRiser In 2018 I very nearly got away with training for a marathon over only 5 weeks! 3 weeks training for a 10k race should be a doddle.
Canute 24 Sep 3:05pm, 24 Sep 2024 2,981 posts	0 Canute @EarlyRiser If you have now completed 3 months of training oriented towards 5K, it seems to me that the priority in the next two weeks is building endurance by increasing training distance, without overdoing it. Maybe add one 8K run and one 10 K run to your current programme. For someone returning to running after a previous long lay-off, it is probably best to treat the 10K as a long-distance race for which endurance is the cardinal requirement. I doubt whether an effortful 5K would be very informative about your optimum 10 K pace at this stage.
EarlyRiser 25 Sep 9:13am, 25 Sep 2024 1,475 posts	0 EarlyRiser Thanks @Canute I appreciate your considered advice. I don't think my return to running in recent months deserves to be labelled as "training" as such. My main focus was still strength training, so for that I'll retain but back off 10-15% until 10k is over. Yes, extending run distance to build a little more endurance is all that can realistically be achieved in the time, so that's the plan. @Flatlander well you're just nuts.
Flatlander 25 Sep 9:30am, 25 Sep 2024 3,323 posts	0 Flatlander I know.