posted Apr-28-2007 12:08 PM            

Fred, nice mile time too.

Saturday: fiveK race, certified course, hot out. First mile downhill, second mile back up the hill, third mile flat, then uphill finish:

6:29
6:46
6:47
:40 = 20:44

Five seconds quicker than the race I did on March 17th, on a tougher course. I felt very strong the first two miles, but the 110 miles I did the past two weeks had me struggling a bit in the third mile. I was all alone there and wished I had had someone next to me for the lift. It might have saved me 4-5 seconds. I didn't concentrate well there I think.

But all in all I am happy with it, because I learned so much about what is possible to do in training through races that are not key races. I got 9.3 miles in also for the day.

My son did not have his best day. I think the heat bothered him, but he ran tough. I felt bad for dragging him out there to run on a hot day but he said he wanted to go. He's a tough little kid and I was proud of him for the effort. Spareribs

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posted Apr-28-2007 12:20 PM            

Very good job, especially on top of your heavy mileage the last two weeks.

I almost posted the other day that I was sure you would run in the 20:30-21:30 range. But then I thought, what does he care what I think? You were right in there, at the low end of the range.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-28-2007 01:16 PM               

You are starting to get in shape. Stay healthy and those times will keep coming down.

5 down and 1 to go for experiment of running 6 easy 4-milers in 3 days before tomorrow's 5k. Just got back from this morning's and it felt good.

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posted Apr-28-2007 01:23 PM            

quote:

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Originally posted by bobscamman:

a younger female runner named "Lisa" joined us... I ended up running with her ... I was a bit disappointed when we parted ways ... I ended up slowing down to let one of my buddies catch up and we finished the run together.

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If I've read between the lines properly Bob, what you're really saying is that you left your buddies behind in order to run with a younger female runner?

BTW - nice run ...like the way you keep your HR down at those paces.
PJ

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posted Apr-28-2007 01:50 PM            

If you recall, you gave me some earlier advice on prepping for my marathon. I've upped my mileage in April and have just come off weeks of 49, 49, 50 and 40 mpw (not sure if I'll run tomorrow). Prior to April, I was averaging 35-40mpw. I managed a 21, 20 and 2 x 15 mile LRs this month, plus some good tempo and med LRs (10 mi) during each week. This has been quite a good month for me ...lots of "miles on feet". My legs are tired and a little sore, but overall I feel good and have managed to stay away from injury.

The advice I need is around tapering. I've got 2 weeks to race day. I'm just not sure what kind of frequency, length and intensity of mileage I should be doing over this time. The goal is to stay "tuned" but let my body recover as well. My MP target is 9:00 - going for sub 4 hr.

I am thinking of the following schedule, but am really not sure:
Week 1
M - off
T - 5 mi tempo (8:40)
W - 5 mi easy (9:20)
T - 5 mi easy w/2 mi MP (9:00)
F- off
S - 7 miles easy (9:40)
S - off
Total = 22 mi

Week 2
M - off
T - 3 miles tempo (8:40)
W - 3 miles easy (9:20)
T - off
F - 3 miles easy (9:20)
S - off
S - race day

You can see why I need the advice? Any help is appreciated.
PJ

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posted Apr-28-2007 01:54 PM            

I like to run all my marathons with fresh legs, so I don't run at all the week before, and only once or twice the week before that.

In fact, I don't run much the month before the race.

This works especially well when the marathon course is extremely hilly.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-28-2007 02:45 PM            

Dark horse doesn't run much the month after the marathon either. (Sorry DH. You are such an open target right now. You can get me later on.)

Given that you are going into the marathon with woefully low miles (even with your high weeks) I would say you are tapered right about now. Just cut out the tempo stuff. Maybe don't run 2-3 days before the race.

Start slow because you will need eveything you got late in the race just to keep running.

Raider (channeling Ghandi)

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posted Apr-28-2007 03:17 PM            

Liz, good news on the shins. Don't you have a big one coming up in the Aloha State? You don't want to risk sitting that one out.

Bob and everyone else, I learn so much from your incredible work and reports. The senior service colleges (military) had their competitions here this week for students. I went in this morning to watch the women's 5k and men's 5m runs, not popular spectator events. (Sad they discriminate by sex for distances.) I think you would have easily come in before the best times clocked today. Sadly, even I would have come in before the last of several of the men and women in their distances. A year ago I would have been intimidated by any of the times.

I was able to maintain a steady 9 minute mile pace during our 5k run this morning. I am trying to get a feel for a steady pace. Tomorrow is our long run and we'll try for 10 miles. I haven't done 10 since Christmas break.

Glidegal, hope you resolved the shoe issue. Ilene, how's the heel?

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posted Apr-28-2007 03:31 PM            

quote:

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Originally posted by euphoric:
DH, I hope you know I am always amazed at your training and my comments are always said very tongue in cheek.

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euphoric,

I don't care what anyone says about me: I know I'm a stud.

You are doing well and have come a long way in the last year.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-28-2007 08:04 PM               

Euphie and Jim thanks for the feedback on the splints. Appreciate it.

And I agree with DH, Euphie you are doing great. Can't wait till we get to run together.

Fred, Bob, et. all great runs.

Saturday

3.1 miles in 42.55 for a 13.51 m/m
14:17, 13:03, 14:11

Did some walking, some running, some walking. All in all shin felt pretty good but am icing it for caution as there was a little discomfort every now and again.

Will continue this slow slow pace for a couple of more days, and of course the Mr. Ribs ankle dances. I am confident I will be able to do my 10K on the 12th. Yippeee

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Running in wellness

Liz

Lizs Profile

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posted Apr-28-2007 08:35 PM            

Very nice 5K run. I am willing to bet that if you found a flat, accurate 5K you would run faster. Cool weather would help too.

Anyway, nice to see someone running something other than a marathon.

Looks like I got out of Scottsdale just in time. The tempertaures shot up into the high 90's. It is the 70's where I am now. I ran down along the Columbia River today with several friends. Incredible! 6 miles I think. Planning 8-9 miles on Sunday.

Raider

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posted Apr-28-2007 09:10 PM            

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posted Apr-28-2007 09:23 PM               

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posted Apr-29-2007 06:19 AM            

Ribs, it's so nice to read about families running together. Kids don't have to wait for running "season" and can progress at their own pace. A very young lady was running near me last weekend and I enjoyed listening to her father gently coach her through the run. She was very focused and he spoke in a quiet and caring voice. It was obvious that this wasn't just a fun thing to do one day. That picture will stay with me for a long time. Maybe you should write a column on family running?

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posted Apr-29-2007 09:40 AM            

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posted Apr-29-2007 11:39 AM            

quote:

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Originally posted by cajohnson5:
I am guessing that when you said I should get a race in just to see where I am currently at with my pace, that you were talking more about a 5K as opposed to a half? Is there anything that the half can tell me, other than how fast I can run a half? I've always focused more on distance; speed is a new ballgame for me. Thanks, cj

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It might help if I explain the reasoning behind the fiveK as a useful benchmark. First of all, I believe you can learn a great deal about your conditioning from any race you do at any distance. So if you run the half for example, and you feel relatively fresh and steady at the end, it tells you that you have endurance, and that you selected a pace to run the race at that was right for you that day. Certainly that will be helpful and I say go ahead and enjoy.

But the reason why you should consider running a fiveK sometime soon, is because the fiveK will help you benchmark all your other training paces. This is because the fiveK is run at much greater intensity, 90% to 95% of VO2 max, and therefore gives you a good estimate of what your maximal aerobic uptake really is. The half will not do this for you quite as well. After you run a fiveK, you can then derive your VDOT score, and this in turn will give you guidance on how fast to do easy miles, intervals, marathon pace workouts, and so on.

Daniels' tables do assign VDOT scores for other race distances, including the half marathon and marathon but because these races are run at a lower percentage of VO2 max, they will not give you as accurate an assessment. I hope this doesn't confuse you, but you have my email address if you want to discuss this some more. Good luck in your half. You are doing great.

Sunday: easy recovery run of 6 miles in 53 minutes. Felt super. Full exercise afterwards. Spareribs

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posted Apr-29-2007 12:12 PM               

quote:

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Originally posted by Canfit:
If I've read between the lines properly Bob, what you're really saying is that you left your buddies behind in order to run with a younger female runner?

BTW - nice run ...like the way you keep your HR down at those paces.
PJ

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Thanks PJ, I hadn't really thought of it that way but I can't argue with that logic either!

Ribs - nice run on a hot day, you'll be lowering that time quite soon I'm sure. I'm glad my 5K next week shouldn't be near that warm.

Sunday - Cloudy & 49 Degrees

8.06 miles - 1:08:12 (8:28)

1 mile warm up - 9:12,

Then 4 mile progressive and three miles decreasing progression: 8:46, 8:26, 8:15, 7:55, 8:12, 8:31, 8:34, :27

This one was lonely, I woke up to head out with my running group at 6:00 and had a sinus headache so I took a few tylenol and crawled back in bed. I woke up a couple of hours later and felt fine so I headed out for this 8 miler on my own. Oh well running alone with just my thoughts is nice once in a while.

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My User Profile

Edited to correct grammar.

"Keep on Running"
Bob

[This message has been edited by bobscamman (edited Apr-29-2007).]

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posted Apr-29-2007 02:44 PM               

Happy Birthday Glidegal!

Thursday - 4 miles @ recovery

Friday - 6 miles easy

Saturday - 8 miles easy

Sunday 14 miles LSD in the rain - 44 miles / week

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posted Apr-29-2007 03:01 PM            

We went to breakfast afterwards at a little place just off the highway on the way back home.

On running with younger women. I am sure it is all very nice. They think of you as that nice older gentleman in fatherly way and you are thinking about what you think you would be doing if you were twenty years (or more) younger. There was a young gal with us today. I am older than her father (who is a good friend).

"You don't look 70," she says politely."You look ten years younger."

"Thank you, " I reply. I tell her I am 59.

"Oh," she blushes. "Dad told me that you were 70."

On the next sharp turn in the trail I cut her father off and almost push him into a tree. He offers to buy breakfast.

Pax

Raider

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posted Apr-29-2007 03:46 PM               

quote:

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Originally posted by Sun Raider:
"You don't look 70," she says politely."You look ten years younger."

"Thank you, " I reply. I tell her I am 59.

"Oh," she blushes. "Dad told me that you were 70."

On the next sharp turn in the trail I cut her father off and almost push him into a tree. He offers to buy breakfast.

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Now that is just too funny Raider, I think buying breakfast was the least he could have done. He still owes you big time for that one!

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"Keep on Running"
Bob

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posted Apr-29-2007 06:30 PM            

Thanks.

In this case it was "age before beauty."

Raider

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posted Apr-29-2007 07:06 PM               

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Fortunate--a volleyballer with a running problem
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