posted Apr-11-2007 05:53 PM               

Monday - 4 miles easy

Tuesday - 5.5 mile group run with some decent hills

Wednesday - 8 miles. 1 thru 6 were easy, pushed 7 & 4 x 100 strides in 8.

Had to deal with a loose pit bull in mile 4 today, one of those dogs you couldn't turn your back on. He was protecting his property and I was protecting my calves...

[This message has been edited by Rich in NH (edited Apr-11-2007).]

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posted Apr-11-2007 07:01 PM               

5.05 Miles progressive - 39:43 - (7:52)

8:19, 8:09, 7:58, 7:36, 7:21, :19

This really felt pretty easy as I just started out with a mile warm up and simply picked it up a bit each mile.

Thanks Jim and Rich, hopefully the weather will take a turn for the better and not be as bad as predicted. Heavy rain and winds will certainly take its toll. But hey I'll just make the best of it and deal with it as best I can.

Ribs good luck to you as well.

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posted Apr-12-2007 12:50 AM            

Shaheed trains this way now. I read a recent article on his methodology and published it in this forum some months back. We can read whatever we want into his training but at the bottom of it, he is just very talented. He has found a way that works for him (until it no longer works). That is the way of it. I have never personally found that anyone else's way of training worked well for me so it was tough for me to be coached or to follow someone else's program. I had one really decent coach in college and he pretty much let me do what I wanted and as a result I ran well for team and school.

He still wanted me to be with the team so on interval days I would run towards the back of the fast group or with a slower group so that they wouldn't cut me up. Sort of like your CV's I guess. Everyone else would be running intervals at 2 mile pace and I would be doing them at 10K pace and yet I was the fastest 3 miler on the team.

Even when I could run Shaheed's times for 5K I would never have trained like him. In fact when I could last run that fast I was running about 40-45 mpw with no speedwork. That was in my late 40's and early 50's. Then I "slud" into the 17's.

Raider

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posted Apr-12-2007 06:41 AM            

Thanks, Ilene. I thought of you and your "easy" pace as I gasped for air during the third repeat. Also, in all fairness to the adjuster, I misread the new numbers. 6 and 8 look very much alike.

3 easy miles in the rain this morning.

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posted Apr-12-2007 08:04 AM            

The toe is protesting a bit this morning even though the run was easy. I think I have another pair of shoes to retire.

Bill

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posted Apr-12-2007 08:37 AM               

quote:

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Originally posted by Ileneforward:
Nice job Euphoric!

( Pro!)

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Hi Ilene!

Euphie,
You never shoulda admitted the error. You should have asked for bonus poiunts for being such a jock!
-CArig

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posted Apr-12-2007 10:52 AM            

quote:

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Originally posted by Jim24315:
Do you know when he wrote this? It might have been a couple years ago. If he could do this workout now he would surely be able go faster than the 16:32 he ran at Carlsbad. In any case, that's a monster workout even for a 40-yr old.

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He wrote it 3 months ago.

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posted Apr-12-2007 11:16 AM               

"After the base, I
start running long intervals. Repeat miles. But then I drop the rest of my mileage. I might run 3 repeat miles, or maybe 4, depending. If it's a good year I'll start with 4, if it's not I'll start with 3.[b I'll run them at 5-minute pace, with 3 minutes in between[/b]. I'll eventually work up to 6 or 7 of these in a session."

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posted Apr-12-2007 05:34 PM               

Indoors today - rather stormy outside

1 mile warmup - 8:50
4 miles up to mp - 7:59, 7:34, 7:21, 7:32
1 mile warmdown - 7:47

7 miles total - 55:25 - (7:55)

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posted Apr-12-2007 07:35 PM            

quote:

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Originally posted by bobscamman:
Friday -

Indoors today - rather stormy outside

1 mile warmup - 8:50
4 miles up to mp - 7:59, 7:34, 7:21, 7:32
1 mile warmdown - 7:47

7 miles total - 55:25 - (7:55)

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Bob, we know you have the fever, and you are psyched to go get 'em, but today is Thursday. not Friday.

You are so ready. Now don't go ape the next few days, and remember not to walk all over the place on Sunday. We are all so pumped for you. Best wishes. Spareribs

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posted Apr-13-2007 01:15 AM            

You are a strange one. Shaheed's running speaks for itself.

3 x 1 mile in 5 minutes is not impossible for a guy with his credentials but why don't you ask him yourself.

http://www.nolanshaheed.com/

Hi Nolan, I am Jim24315. I run 19:40 5K's. You are finished and warming down by the time I get in but no matter.I have a question about the validity of your training times...

Fred doesn't know. I don't know. You don't know. Nolan knows. Ask him.

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posted Apr-13-2007 03:14 AM               

While it’s true that my comments probably served no real purpose, it was an honest question. I did have some doubts that Nolan Shaheed is running those workouts right now. They sound fast for a 16:32 5k, which btw, is great time for a a man in is late 50's, and pretty darned good for a runner of any age. I’m more than impressed him and I’m not questioning his honesty or integreity. He is a great runner. I thought it was a legitimate question and if I were standing next to him I’d ask him. The way he worded that quote made me think that he might not be there (repeat miles at 5:00) right now, not that he hadn’t done the workout, or for that matter could ever do it again.

No mistake about what you just said, though, Mr. Sun Raider and it was right on the heels of this one a few days ago:

“One has to wonder why you are running 60 mile plus weeks. One has to wonder why I run so few miles and yet am faster than you…”

Who’s strange?

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posted Apr-13-2007 05:57 AM               

quote:

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Originally posted by Spareribs:
Bob, we know you have the fever, and you are psyched to go get 'em, but today is Thursday. not Friday.

You are so ready. Now don't go ape the next few days, and remember not to walk all over the place on Sunday. We are all so pumped for you. Best wishes. Spareribs

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Thanks Ribs...I know, I know the anticipation is really getting to me this time.

Today will be a very easy 5 miles and tomorrow is actually a rest day I think DW and I will be going to the Expo tomorrow, at least the weather looks great for that! Sunday will be a very easy 3 just to keep the muscles loose, other than that a relaxing day at home.

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posted Apr-13-2007 08:21 AM            

AM 3 mile warmup, 800-400-200-200 with a 2 minute jog
recovery, 1 mile warmdown.

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posted Apr-13-2007 08:22 AM            

Up and out at 5:00 AM for 10 miles this morning at an easy 9:14 min/mile pace. My easy runs (at an average of 70% HRR) have come down nicely lately. I am just about back to the pace I was running before I got the HR monitor (too fast back then!).

I added my name to the lottery list for the NYC marathon yesterday. Needed a goal - got a goal.

Bill

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posted Apr-13-2007 09:10 AM               

quote:

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Originally posted by breger1:
I added my name to the lottery list for the NYC marathon yesterday. Needed a goal - got a goal.

Bill

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Thanks Bill, and good luck in the NYC Marathon lottery. That is a great goal for you, and gives you a couple more months before you would have to start really training for it as well.

I already have a confirmed entry by way of my BQ marathon at Bay State and will be heading down with a group of friends from Maine. We haven't got the logistics worked out yet but I am really looking forward to this as it would be my first NYC Marathon. Who knows maybe we can hook up even if ever so briefly, it is always nice to meet other boomers out there.

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posted Apr-13-2007 09:32 AM            

If it's raining and windy, hypothermia could be a problem.

Take care, and adjust your goals for the conditions.

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posted Apr-13-2007 09:41 AM               

Edited to correct spelling

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[This message has been edited by bobscamman (edited Apr-13-2007).]

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posted Apr-13-2007 10:12 AM            

Back in the 70's before they made the race into what it is today, you had to first retrieve your stuff down in the Prudential Center parking garage. It was always hot and stuffy down there, and they had about 5 volunteers fetching bags for about 2,000 runners. Lines were long, people would fall down or throw up. It was so miserable.

Enjoy your Club, the shower and the beer. You will earn it. Spareribs

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posted Apr-13-2007 10:20 AM               

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posted Apr-13-2007 12:06 PM            

Speaking of post-marathon refreshments, at Boston you will get the usual yogurt, bananas, water and ade drinks, etc., but my favorite post-marathon refreshment is some soup, or chili or a warm broth of some sort. Now and then you see a race that has that offering and it really hits the spot. San Antonio had barracho beans in a nice meaty broth I recall and it was heaven. I wonder why more marathons don't offer that sort of replenishment. Everyone raved about it. Can you imagine a hot bowl of chicken noodle soup? That would do it for me.

Okay, back to my important post: 2.2 slow miles on the dirt, to prep for tomorrow. Probably should have done some strides but enjoyed just running with my wife. Spareribs

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posted Apr-13-2007 12:59 PM               

quote:

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Originally posted by Spareribs:
Can you imagine a hot bowl of chicken noodle soup? That would do it for me.

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Oh yeah Hot Chicken Noodle Soup mmmm mmmm good! They had that at the Bay State Marathon I ran this past October and even better at the Great Bay Half a couple of weeks ago in New Hampshire they had the best Hot Clam Chowder or as us Mainahs like to say "Chowdah"! They also served up some chile, didn't try that, I had two helpings of chodah instead!!

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posted Apr-13-2007 06:10 PM               

6 miles easy today. One of the best things I've read about training, is if your legs are sore, run easy. That's what I did today...

One more time for Spareribs and Bob... Good luck!

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posted Apr-13-2007 09:07 PM            

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posted Apr-13-2007 09:38 PM               

5.04 Miles Easy - 43:38 - (8:39)

8:53, 8:44, 8:37, 8:36, 8:24, :21

Rest day tomorrow.

Thanks Rich and quit bragging about your weather Illene!

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