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April 50 Plus Training and Racing

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Author	Topic: April 50 Plus Training and Racing
Spareribs Cool Runner	posted Apr-18-2007 11:55 AM Ten total miles on the track, including 6 x 800 w. 200 jog recovery, then 4 x 200 w. 200 recovery. About a 6:40 pace for the whole workout, and good stretches afterward. I have ice on the left buttock right now. It is very tight when I start to run and takes about a mile or two to loosen up. Spareribs IP: Logged
runningindc Cool Runner	posted Apr-18-2007 12:58 PM Bob, thanks for the update on your marathon experience. You did great given the pain, and hopefully no lasting issues (stopped to tie his shoes, jeezz). What a positive experience given the negative circumstances. Your an inspiration to every runner. Wednesday I didn't want to go out and run today. But I did anyway. Told myself I would do 4 miles, and ended up doing 6.31 in 1:16:42 for an 12:09 m/m. Garmin says it went like this: 12:43, 12:42, 11:53, 11:48, 12:06, 11:52 No aches/pains and I feel good and strong for the 10 miler on Sunday. Whoo hooooo Mr. Ribs, hope the icing helps loosen things up back there. ------------------ Running in wellness Liz Lizs Profile IP: Logged
Dark Horse Cool Runner	posted Apr-18-2007 01:14 PM quote: Originally posted by euphoric: DH, quick question. Was there any AFN or Stars and Stripes coverage of your event? Euphoric, I don't know. I did see some Public Affairs soldiers with video and still cameras. Soldiers whom I know took several photos of me, including at least three short videos using their digital cameras. That was nice of them, to give me some permanent memories of the event. Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
Rich in NH Cool Runner	posted Apr-18-2007 04:58 PM Bob, what a job you did keeping it together in Boston, congratulations on your finish, WTG! Wednesday, 1.5 mile warm up, 3 @ tempo, 1.5 mile cool down. My times in these runs are coming down, but I've still got a ways to go. [This message has been edited by Rich in NH (edited Apr-18-2007).] IP: Logged
euphoric Cool Runner	posted Apr-18-2007 05:34 PM Today's scheduled "easy" 3 became 6, but I turned the watch off after 4. 9:44, 9:20, 9:59, 9:35 IP: Logged
bobscamman Cool Runner	posted Apr-19-2007 06:52 AM Wednesday - 4.04 miles recovery (& test the ankle) - 42 degrees, cloudy & breezy. 4.04 miles recovery - 37:22 (9:14) Great news, although the legs are a tad sore not bad at all, pretty much what I expected since I ended up only "racing" half and bagging the other half. The real question here was the ankle, it held up just fine. I could fell it a bit but once again not bad at all, so I don't think there is any damage just a bit tender. 10:04, 9:18, 8:55, 8:42, :20 Now to see if I can work my way back and get those fast twitch muscles working again. I'll be concentrating more on the shorter distances for a bit anyways...5K, 10K and 5 miles. I have a very busy day ahead of me today and will be replacing the firewall here at work around 9 so I will be off line for a while, then interviews for some possible new recruits we are looking to hire. ------------------ My User Profile "Keep on Running" Bob IP: Logged
fredurie Cool Runner	posted Apr-19-2007 11:15 AM My memories from 81 to 83 were 46 races with 25 victories, 6 second place, at least 1 third, 3 fourths, (and a 5th coming off a 140 mile week). I won races before that, but don't know how many. After that I just lived for the speed, and my best memories were of hammering from one end of Oakville to the other in less than 45 minutes. As for the present, all I really care about is running sub 6 minute miles. IP: Logged
fredurie Cool Runner	posted Apr-19-2007 11:18 AM Congrats Bob on finishing Boston on an ankle sprain. IP: Logged
Ileneforward Cool Runner	posted Apr-19-2007 11:22 AM Yay, fredurie is back! {{{bobscamman}}}} heal up competely fast! Nice job in Boston. IP: Logged
Spareribs Cool Runner	posted Apr-19-2007 11:37 AM I threatened to bounce him out of here if he didn't get well and post something! Welcome back fred, and hope you are feeling okay. Thursday: 6.6 miles at 8:56 pace on the dirt. I feel fine, except for tight left glute. Going for ART treatment tomorrow. Spareribs IP: Logged
ksrunr Cool Runner	posted Apr-20-2007 10:16 AM nice little 10 miler in the hills this a.m. @ 7:55 pace. Legs tired but feeling good. ksrunr IP: Logged
Spareribs Cool Runner	posted Apr-20-2007 11:37 AM 8.5 miles, and in the middle were 6 x .25 mile hills @ 1:50 each. Just focused on form and rotations, and used the downhills to recover (no strideouts at the bottom). Feel pretty good. I have an ART treatment this afternoon on left glute. Icing it a lot. Spareribs IP: Logged
Jim24315 Cool Runner	posted Apr-20-2007 12:07 PM Tue - 11 miles (6 am, 5 pm) 8:25 pace Wed - 13 miles (10 am, 3 pm) morning run 8:12 pace, last 1.5 around 7:00. Evening more of a jog. Thu - 4 miles at 8:50 Al runs on grass loop IP: Logged
Rich in NH Cool Runner	posted Apr-20-2007 05:52 PM Thursday 4 miles @ recovery Friday 8 miles easy. Trying to hit 40 miles this week to make it 2 in a row... IP: Logged
runningindc Cool Runner	posted Apr-20-2007 06:42 PM Friday 3.15 in 33:00 for an avg pace of 10:29 m/m 11:01, 10:15, 10:12 Welcome back Fred...good to have ya around. ------------------ Running in wellness Liz Lizs Profile IP: Logged
Spareribs Cool Runner	posted Apr-21-2007 12:37 PM Six easy miles today on the dirt track. Was nervous about how the glute would feel after the ART session yesterday. Right away I could feel it, and then in about 20 seconds it just disappeared! I was so happy. Legs tired from hill workout yesterday but ran fairly easily. 50 miles on the dot for the week. How about breger's 5K? Is he a champ now or what? Nice run Bill. DH, how about you? Getting lots of sleep, eating well? Any discomfort? This is a good time to use care. Spareribs IP: Logged
jpgarland Cool Runner	posted Apr-21-2007 01:10 PM I've been taking it a bit easy this week because of some knee tenderness. Thursday I planned a tempo run at my local track, but a meet was going on so I ended up doing a 7+ miler. Today headed up to Nirvana around here, the Rockies. About 1:08 with some teammates. Weather was perfect, and zillions of runners coming and going. Hikers too. Tomorrow it's off to London. I'm pysched about a Wednesday group run and a 5K race on Friday. Here's a shot of a switchback and the Hudson from the trail: [This message has been edited by jpgarland (edited Apr-21-2007).] IP: Logged
breger1 Cool Runner	posted Apr-21-2007 01:11 PM Thanks Ribs, nice weekly mileage you're averaging now (50 per week). I can't seem to get there right now. You mentioned that I should have run a 2-3 mile jog cool down afterwards. Probably. And I agree with you. But the way my legs felt, I thought a jog would have been quite difficult. I basically did nothing but walk around for an solid hour after the race. I'll get that recovery run done tomorrow morning. Bill ------------------ Bill's Profile IP: Logged
Dark Horse Cool Runner	posted Apr-21-2007 02:01 PM quote: Originally posted by Spareribs: DH, how about you? Getting lots of sleep, eating well? Any discomfort? This is a good time to use care. Spareribs, Thanks for asking. The hilly marathon trashed my right knee, as I knew it would, and I can't run at all right now. Can't even use the elliptical: I tried. The knee throbs when I walk 100 yards from my barracks to my office. I will take off next week from running, and spend a lot of time stretching and doing strength work in the gym. Maybe try to run again Monday, April 30. Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
Spareribs Cool Runner	posted Apr-21-2007 03:06 PM This knee situation has always been an issue with you as I recall DH. Although we talked about it to death on CR some time back and there is really no evidence, there are many people who swear by glucosamine/chondroitin. Maybe after you get back you might see if it helps. It takes a while to "kick in" but I swear by it. Joe, as you recall I posted once that I grew up in that area (Cornwall on Hudson), so any pics that feature the Hudson and your stories of the local trails and running routes are a delight to see. Thanks for that great photo. Spareribs IP: Logged
Sun Raider Cool Runner	posted Apr-21-2007 03:24 PM Dark Horse. I am with Ribs about glucosamine/chondroitin. You should take it. I have been taking it for several years and have no knee problems (or course I had none before but.......) Hey, here's a real interesting idea. Don't run the marathon again. Sort of out there on the edge but maybe you will actaully not destroy your knee and be able to run for a long time. When a knee throbs like that, the possibilities are endless but few of them end up with you continuing long term as a runner. I have been in this business for 40 years (blah..blah..blah) and almost all of my old running collegues who had knees like yours are out of the game. You can lead a dark horse to water but you can't make him drink. Raider IP: Logged
Dark Horse Cool Runner	posted Apr-21-2007 03:37 PM quote: Originally posted by Sun Raider: You can lead a dark horse to water but you can't make him drink. Not everything I do makes sense from another person's perspective, but if you were standing where I was, it just might. Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
Rich in NH Cool Runner	posted Apr-21-2007 05:27 PM Dark Horse, it's certainly time to back off a bit and recover from your marathon. Good luck with your knee, you've been doing some tough workouts lately. Saturday, 6 miles easy, just logging miles and spending time on my feet. Looking to do 12 or 14 tomorrow.... IP: Logged
Spareribs Cool Runner	posted Apr-22-2007 11:27 AM Sunday: 14 mile "wave" run in 1:56. I am not quite fresh from having done that hill workout on Friday, so this one took a bit of effort, which really pleased me. My "quick" miles went: 7:58, 7:43, 7:35, 7:27, 7:11. I shouldn't have done that final one at that speed, but I was running into the wind and tried to run it hard. The good news is that the ART session I had on Friday appears to have done the job. I have no tightness or resistance at all in the left leg or glute area and although tired, I felt like I could throw the leg out front and stride. Coming in the last mile I was envisioning people putting a car on a lift and saying, "Okay Fred, job ticket says to install a new ass end on this old guy, let's get to it." Very encouraged. Spareribs IP: Logged
runningindc Cool Runner	posted Apr-22-2007 11:29 AM Sunday 10.1 miles in 1:56:54 for an avg. 11:34 m/m. Uphill/downhill and flat. Many course records set today including a PR for me. RR will come later. First five 11:55, 11:43, 12:10, 12:08, 11:59, Second five 11:10, 11:26, 11:15, 11:25, 10:49, and that .1 was at a 7:39 pace. All this according to my garmin. Official results are not yet posted. ------------------ Running in wellness Liz Lizs Profile IP: Logged

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