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Hi Joe, more sane and illuminating advice! Yes, I can see very clearly now that inconsistent workouts are my biggest limiting factor, but due to chronic disorganisation rather than over-training. I just need to be born all over again to be a successful runner and human being !!! I've been wanting to thank you for your book "Fast After 50". I am 74 and have long been committed to running AND weight training. Your book not only endorsed that, but has enthused me to go further in intensity. I was already doing intervals/hill repeats, but your very short (VO2max) and very long (lactate) intervals feel very powerful indeed. I'm really hoping to improve my 5k parkrun times as a result.
If you are in the UK and available at 9am any Saturday morning you might enjoy a parkrun (free 5k time trial/quasi race. Greater London has 47 and counting, and they are popping up all over, abroad too. To me they are the most exciting development in running today.
You just sign up once for all online, print out your bar code and turn up on any day at any event - no race numbers, no advance commitment, but brilliantly organised online results.
As well as your book, I appreciate your generosity in writing such long and thoughtful replies to queries here. I'm already looking forward to the next one. Very best wishes from Alexandra.


I work as a consultant and sometimes have to travel for weeks at a time. I started using https://www.velolet.com/ to rent bikes in the cities I was traveling to. It isn't easy since you also have to make sure you get an SUV rental car, but it was a much better solution for me than trying to use the hotel gym.


Now happily retired but I used to travel a lot as well so had this problem. Few other comments:
> If forced to use a gym plan to use it for high intensity efforts e.g. VO2 intervals/tabata. If the gym has no bike then second best choice is do these on a rowing machine if it has one.
> I bought myself an Airnimal bike. These are great, ride exactly like a "real" bike but can be packed into a suitcase. If you are lucky, as I was, your trips may send you good cycling country so this gives a double whammy of training and discovering new rides.
> Plan do to off bike conditioning like strength and flexibility. I would especially recommend "Core Advantage" by Tim Danielson. This is a cyclist specific book and all its exercises are designed to be done in a hotel room without any special equipment.

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