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Over 60's training

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NZD Dec 2024 5:35am, 15 Dec 2024 242 posts	Quote Pin NZD Legs were still a bit shattered this morning from yesterday's parkrun. Probably stick to the track this week. An easy recovery run tomorrow and a couple of harder efforts Tue and Thurs. Make sense?
NZD Dec 2024 5:48am, 15 Dec 2024 243 posts	Quote Pin NZD Oops, a little ambiguous. By 'track' I meant the 400m grass track, not the estuary track!
alehouse Dec 2024 8:10am, 15 Dec 2024 547 posts	Quote Pin alehouse I would say nothing hard after Tuesday, @NZD ! Be fresh for the weekend with just gentle running or no running from Wednesday on. Half an hour max! Underpriced is better than overtrained and jaded.
alehouse Dec 2024 8:10am, 15 Dec 2024 548 posts	Quote Pin alehouse Undertrained!
EarlyRiser Dec 2024 3:30pm, 15 Dec 2024 1,537 posts	Quote Pin EarlyRiser @alehouse - underpriced. I like it! @Piglet - a late welcome from me too! @Torque Steer - good that knee ok and coping well with hills too. @NZD - my ears pricked up on your track session. Always like to know how others do it. We have a track laid out around the Feria ground (fairground) here that I’ve started to make use of. It’s not an oval! More like a piece of string thrown down in random fashion. But I am unkind, it's a nice surface, and has start lines for all distances from 100m to 10k! All I have to do is to work out the lap counts and the finish line! @Canute - tow path running sounds flat but do you have lock gates, bridges, tunnels(!) to negotiate? My eldest son lives on a narrowboat too, currently somewhere in the Black Country. Always on the move. Training this week a mixed bag. Still running steady 5-6k hill routes around town. Pleased with 3x800k intervals on the aforesaid track plus 3k warm up/down. However long run today was on tired legs but even so ended up same pace as previous week, on the same trail/hills route. Debating whether to pencil in a cut-back period. Also struggled with heavy squats on the weights yesterday morning which might be indicative. After all this is a journey not a race, yes?
OO61 Dec 2024 4:41pm, 15 Dec 2024 596 posts	Quote Pin OO61 Good news on the knee TS. Nice work Easyrider. I'd plug on unless you really feel a cut back would help. NZD. I'd usually do a hard track sesh up to Tuesday or Wednesday before tapering towards the weekend. I've had a tough weekend with XC on Saturday then 14 easy miles today. Plenty of mud at XC which was very tough on the thighs. Great fun though. Jealous of the buggy runs @alehouse
Torque Steer Dec 2024 5:33pm, 15 Dec 2024 183 posts	Quote Pin Torque Steer @NZD frankly there is nothing you can do this week that will make you faster but there are many things that could make you slower Just one early in the week tempo session and then taper . Good to have a grass track nearby - very useful bit of kit! @OO62 xcountry!! -The devil's work Tough weekend for you - did you also do the parkrun with Mrs OO61? @Canute canal runs - nice. However the body and mind do not immediately get the fact that there are no hills to contend with when one is so used to running them. What area of research are you into? @EarlyRiser - another useful piece of kit -what sort of surface does the Feria have? I was always of the "plugging on" mindset but in later life found that a cut back week every four weeks or so did have benefits - or at least changing the routine up somewhat. On a few occasions I even went back to old times and did 100m sprints A hard day yesterday - Xmas shopping with Mrs TS :-(. That slow dawdle just kills my legs, and its even slower just now as she has difficulty walking at the best of times, but absolutely refused to let me go by myself- probably very wisely knowing my shopping inclinations! Very slow 5.6 miles this morning 12m/m pace overall although I did do 130m of climb overall with HR 123/133, but felt every step. Then 6 hours of heavy duty gardening - a pickaxe was involved in breaking up compacted earth where the next door building contractors had erected a 30m length of new fence but trampled all over my raised bed including machines @alehouse sorry about the result, we won't talk about it Wordle in five
OO61 Dec 2024 6:29pm, 15 Dec 2024 601 posts	Quote Pin OO61 I wouldn't come near you wielding that axe TS. Yes I did the parkrun too, but at 33 minute pace with Mrs OO.
NZD Dec 2024 1:13am, 16 Dec 2024 244 posts	Quote Pin NZD Thanks for the feedback/advice @alehouse, @OO62 & @Torque Steer. Did suspect hard on Thur may be cutting it too close to the line. Will make tomorrow last 'hard' effort. Wednesday out (grandkids), Thursday a gentle half hour max per @alehouse. @OO62, solid weekend workout for you. Afraid I'm with @Torque Steer on XC! Maybe OK for those here still in their youth (😁) but don't think I'd risk my aging legs on rough ground anymore. @Torque Steer, 6 hours of heavy duty gardening, pickaxe included! Well up on my recently more limited efforts on that front. Take care though - possibly higher risk than XC? Interesting track @EarlyRiser. I assume with a permanent, all year surface? The local 400 m grass oval track here is summer only (part of soccer fields in winter). I've only known about it for the last year or so despite it being about 10m from the parkrun start/finish! The paint lines are barely visible from a distance, made even less distinct by being partly overlaid with setout lines for baseball or something. Surface is good though. The best laid plans of mice and men ...! My 'stick to the grass track this week' didn't factor in weather. Beautiful sunny day yesterday turned to rain overnight, with further heavy rain still bearing down on us. Fortunately my run slotted in with a lull in the proceedings. Still a bit damp but mild. Decided grass probably not ideal in the wet so reverted to usual estuary track. Reaching the parkrun start/finish half way around decided to check out a few loops on the grass track in case also wet tomorrow. In total 10.5k at 'easy' 6:48 average pace, HR 111/123 (though tbh didn't feel so easy leg-wise 😟). Included 5 loops of the 400m track. Regretted not sticking to plan. The well drained, closely cropped grass track was fine. Firm, and drier than the concrete. Last 4km continuing on around the concrete estuary track back to my car felt harsh on my legs (& shoes!).
EarlyRiser Dec 2024 8:53am, 16 Dec 2024 1,539 posts	Quote Pin EarlyRiser @Torque Steer - 6 hours gardening w/ pickaxe?! Forget the running training man. You're already there. @NZD - taper with a bit of speed has to be best. That's my idea too. Decided to cut back this week and Christmas week (with obvious interruptions.) My perception is that I feel more tired and for longer post-endurance training (long / hills) than from heavy lifts and intervals/reps speedwork. So I'll keep up the latter but ease up on the former. Rebuild in the New Year and hope to establish a new plateau at higher level. That's the theory. re. my Feria track. See photo. It's the orange circuit. Inner loop is 400m but outer one is c. 750?! Ordinary tarmac painted, not like the proper blue track on the athletics stadium. We may sign up with the local athletics club if I get back to the performance level where I want to be.