| Author |
Topic: September 50 Plus Training and Racing |
Dark Horse
Cool Runner |
 posted Sep-23-2007 10:09 AM
  
quote:
Originally posted by euphoric:
12 cool and pleasant miles. They felt easy today.
Wow, euphoric, good job. You have come a long way if 12 miles feels easy. I did 6 miles today on the treadmill, 1% incline, at 8:58 mile pace. I wouldn't say it felt hard, but I wouldn't say it felt easy either. Dark Horse ------------------
I'm a dark horse, running on a dark race course
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rochrunner
Cool Runner |
posted Sep-23-2007 10:42 AM
Is it possible to underdress in cool temperatures, affecting one's performance?My last two races were in H&H weather, which I complained about a lot, but my times in both were actually PR-good. Then today, in high-40s weather, I ran an 11-mile training run where I never felt really warmed up physically and it was a bit tough the last couple of miles. Being "macho" about ignoring the cold, I was wearing shorts and a lightweight long-sleeve tech shirt. But maybe I should have worn something that let my legs and/or core get warmer to work more efficiently. In general, it takes me 2-3 miles to feel warmed up enough to run comfortably at my goal pace. In those two H&H races I felt warmed up right from the start, and in today's cold I never did feel that way. What do you folks think? ------------------
- Runnin' in Rochester Rochrunner
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euphoric
Cool Runner |
posted Sep-23-2007 12:15 PM
Rich is my winter fashion advisor, so I'll look forward to his response about the clothing question. Temps dropped to about 40 degrees last Monday and I broke out tights, long sleeves, and gloves. They laughed, but I was comfortable. DH, the longer runs are getting easier. By mile 11 I'm thinking about how many jelly doughnuts I've burned off. My ATM partner, who lasted only 6 miles this morning, told me I had reached "wait for me at the end" pace. He's getting slower. No schedule. Rich, have you tried any new shoes on yet? I still love the Axioms and rarely wear the 2110s. Hope those weekend racers check in soon.
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Spareribs
Cool Runner |
posted Sep-23-2007 12:17 PM
I have had runs like that Doug, where I was running easy and it felt like the cold was going right through me and was uncomfortable. Would have been different if it were a race; you'd have heated up nice. You have had a long acclimatization to the heat and now you will be adjusting the other way. BTW, I am on my second run through you-know-who, on "The Thirteen Gun Salute" now.Bill, it was a tenK that I passed up, an even worse scenario if I had run it. Today I did 4 miles in 41 minutes! (But smiling all the way.) 35 minutes of core work afterwards. Life is finally good again. Spareribs
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Sun Raider
Cool Runner |
posted Sep-23-2007 12:55 PM
RochrunnerThe two areas where you lose heat "the most" are the head and hands. When you body gets cold the blood is pullled from the extremeties into the core areas. Tht's the reason we often feel thje cold in our hands and feet. The feet usually stay warm with the movement of running. The legs get some benefit from that too. I may wear shorts and t-shirt but if it's cold I will wear a hat and some gloves. I can always take off the gloves if I get too warm and stuff them in the "belt" of my running shorts. I also like light weight long sleeve high tech tops. If it get's warm I can simply roll up the sleeves. I live in Oregon near the Columbia River Gorge and there are times it get's cold & damp up here. Of course I also escape during this period to Scottsdale Arizona where it is still cool in the morning but nice during the day. Raider
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rochrunner
Cool Runner |
posted Sep-23-2007 04:27 PM
quote:
Originally posted by Spareribs:
BTW, I am on my second run through you-know-who, on "The Thirteen Gun Salute" now.
I enjoyed the books a lot more the second time through because I wasn't in a hurry to see what would happen and could slow down and savor the writing. I'd find myself re-reading some of the more complex sentences two or three times until I would sound them through "just right" in my head. Someday, I will have a glass of wine with you, Sir! ------------------
- Runnin' in Rochester Rochrunner [This message has been edited by rochrunner (edited Sep-23-2007).]
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Spareribs
Cool Runner |
posted Sep-23-2007 04:32 PM
Doug, you described exactly what I am doing now, right down to the rereading of some passages. I am finding new delights where something uproariously funny is happening and I missed it the first time through. Spareribs
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Rich in NH
Cool Runner |
posted Sep-23-2007 04:56 PM
It obviously takes longer to warm up if it's cold. Like Raider, I'll wear a hat and gloves in cooler temps even when I'm wearing shorts. Sometimes when the pace is easy, I never get warmed up in a way I would in warmer weather. I suppose we just get used to it after a few runs in the cooler temps.Nice run Euph. I haven't bought new shoes yet, but am going to try the Axioms when I do. I just broke out the last pair of 2120's, but have 3 pair in rotation still, so it'll be a while. Sunday 10 miles easy...
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glidegal
Cool Runner |
posted Sep-23-2007 05:02 PM
5K race: PR by 3 seconds--- 25:34!
Must have been the taper. See RR. grinninggal
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euphoric
Cool Runner |
posted Sep-23-2007 05:23 PM
Taper, definitely, the taper. Pretty close to that 25:47 someone predicted. Loved the report. You have such a way with words and feet.
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bobscamman
Cool Runner |
posted Sep-23-2007 06:51 PM
OK - First I got up at 4:15 to head down to York this morning to run the Maine Coast HM Course as a training run at my planned goal pace for the Maine Marathon on Oct. 7th. Then I volunteered for the race and got to meet Katherine Switzer and chat with her for some time while waiting for the runners to come in. I also got her new book and got her to autograph it for me as well. I did see Robin Travers and got a few photos of her as well and will post them later. Pro - I never did see Orapin, although I did look for her...sorry. Sunday - Bright and Sunny - 61 degrees Maine Coast HM - Route - dry run for ME Marathon Goal - 1:40:00 or better with a strong finish 1 - 7:52 - 133 / 141
2 - 7:28 - 141 / 149
3 - 7:42 - 138 / 142
4 - 7:53 - 140 / 144 - cramps - required a quick potty stop!
5 - 7:32 - 139 / 142
6 - 7:50 - 142 / 145 - very long hill
7 - 7:22 - 139 / 145 - got back lost time
8 - 7:44 - 143 / 146 - few rolling hills
9 - 7:33 - 138 / 145
10 - 7:43 - 139 / 145 - few rolling hills
11 - 7:46 - 139 / 144 - few rolling hills
12 - 7:20 - 145 / 152 - surging
13 - 7:02 - 147 / 152 - strong finish
.01 - :44 - 152 / 153
1:39:40 - (7:35) - HR 138 / 153
Very happy with my results and I couldn't have felt any better today. I could have gone much stronger today but knew that wasn't the plan so I stuck with the plan and fell cautiously optimistic about my goal of 3:20.
------------------
My User Profile "Keep on Running"
Bob
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TheProFromDover
Cool Runner |
posted Sep-23-2007 07:05 PM
quote:
Originally posted by bobscamman:
...
1:39:40 - (7:35) - HR 138 / 153
...
Bob, Excellent execution. Especially with all those women around! craifg
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Sun Raider
Cool Runner |
posted Sep-23-2007 08:43 PM
Bob (and all)I was just looking at Switzer's book at Barnes and Noble in Portland. My wife and I drove in to run with friends and have coffee afterwards. The Starbucks we had coffee at was adejacent to the bookstore so afterwards I was browsing around in the running section (trying to find a book that backed my ideas on tapering  ) and I came across her book. Roberta Gibb ran Boston in 1966, a year before Switzer but went very quietly and did not sign up. She did finish (unofficially). Switzer was the first to sign up. Gibb beat her by about an hour in the 1967 race. Both were pioneers. I knew a guy who dated Gibb and I asked him what she was like. "Independent," he said. http://www.runningpast.com/gibb_story.htm
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Jim24315
Cool Runner |
posted Sep-23-2007 09:14 PM
I just got back from Paso Robles a few hours ago where I ran a narrow PR of 39:32. It was good for 5th, about a half mile behind Chuck MacDonald’s 37:06. I was very happy with my race and felt that I ran as well as I could. FiveK splits were 19:43, 19:49. Many great performances there. I might post some of them later.Raider; I don’t think you will have to look very hard to get backing for your ideas on tapering. There are many more who agree than don’t. I’m in the minority on the this one. GG, nice going. I’m sure it was the taper  I read your RR and commented.
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Spareribs
Cool Runner |
posted Sep-23-2007 09:34 PM
Well done Jim. When you're hot, you're hot.Bob, that 13th mile says it all; very strong. Spareribs
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jpgarland
Cool Runner |
posted Sep-23-2007 09:36 PM
Did the run of the Westchester Tri. The course was short, about 5.95 miles instead of 10K, and my time was something south of 35, which translates to 36+ for 10K, which makes me happy. Long race report. Now it's time to chill for a while.
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Sun Raider
Cool Runner |
posted Sep-23-2007 11:03 PM
Jim5th! You are in the playoffs! Raider
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breger1
Cool Runner |
posted Sep-24-2007 08:00 AM
You all are an amazing group of runners! Nice races Bob and Jim. I feel out of place here since you're all so strong and fast.A dismal attempt at 6x1000m intervals this morning. Too hot, too fast, too many hours spent detailing my car yesterday. I only managed 3 repeats, though those three were quick (for me). After that I finished off the 11 miles easy and sprinted 1/4 miles whenever the legs allowed. Bill ------------------
Bill's Profile
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euphoric
Cool Runner |
posted Sep-24-2007 08:16 AM
Bill, probably no consolation, but I'm dreading the ones on tomorrow's schedule. Prediction is for higher temps here, too.This was one successful group this weekend! Congratulations to all on the great racing and training. Rich, I was rotating 3 pairs of 2110s. The oldest, with "the words", was already almost retired to a place of honor. I've been looking for someone to bestow the almost new 2110s upon. I'm going to get another pair of Axioms this morning and will justify the purchase with ibuprofen savings. I wish they came in a narrow or that I could gain weight in my feet. Also, your nutrition advice has everyone spoiled and I now have a list of flavors to pack for each long run Sunday. I think I'll also start taking hot broth once the temps drop. I'll savor today's day off. Enjoy the new season!
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Spareribs
Cool Runner |
posted Sep-24-2007 08:21 AM
Bill, let me congratulate you for bailing after the 3rd one. Many people try to gut their way through the prescribed workout, which makes absolutely no sense to me. Every good runner I have read has said the same thing. When you go to the track or to do any kind of key workout, if it isn't working for you, bail out and go back another day. You are getting an important message.In your case of course you can bring this on yourself if you go out on a muggy, warm day and do the first oneK too fast. That will have a cumulative effect on recovery for the next one, and so on. You see why I hate these kinds of schedules. You'll be fresh as a daisy next time. (And don't tuck this workout into the back of your head like it's one that you "owe" to the program. Put it behind you and resume your schedule.) Off to jog a few with my wife, as we now go at the same speed. Spareribs
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euphoric
Cool Runner |
posted Sep-24-2007 08:44 AM
But Ribs, I already have the "perfect" times written down and will tranfer them to my forearm before I start tomorrow's work. I just can't decide if I should write them in ascending or descending order from wrist to elbow.While you're recovering, you can work on getting up to speed with Mrs. Ribs in all other areas. Good to read you are feeling so much better. Edited to add that tranfer = transfer. I just can't seem to spell crrectly anymore. [This message has been edited by euphoric (edited Sep-24-2007).]
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breger1
Cool Runner |
posted Sep-24-2007 08:44 AM
I agree Ribs. I chalked this one up as soon as it was apparent it wasn't happening.Bill ------------------
Bill's Profile
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fredurie
Cool Runner |
posted Sep-24-2007 10:47 AM
Great racing JP, Jim and Cindy.Sunday - 2 miles Monday AM 1 mile warmup, 2 miles @ sub 6, 800 meter recovery,
2 miles @ sub 6, 1 mile recovery, 1 mile @ sub 6, 2 mile
warmdown, 58F , w.u, w.d. and recovery around 7:15 pace. The recovery felt uncomfortable, and I'll see what the effect is.
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Spareribs
Cool Runner |
posted Sep-24-2007 11:56 AM
Just went back to read Joe's report; great job. I agree with him about not understanding the tri people, although I have a lot of respect for them as well. Where do they find the time? Spareribs
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glidegal
Cool Runner |
posted Sep-24-2007 12:24 PM
Wow, a busy weekend for us geezers! 5.6 for me this morning in high 30 temps: jacket AND glove weather.
joe, great race report and way to run tough!
Jim--2 5Ks under 20 in one outing. Do you remember when you hoped to go under 20? Is it the taper?
breger--- that is still a great workout, 11 miles is 11 miles.
Euphie--- hope you enjoyed your day off--- your progress has been nothing short of magic (and hard work, calm down)... you ROCK and need to enROLL in a M word...
bob---great half! Even with a pit stop you had a 7:53 mile? I live for that day.
ribs is running again---whoop, whoop! I know how great you feel---and just in time for your race season.
cairdkg-- your running post please? You've been hot to trot lately too.
Raider--can we talk you into coming by the Boomer aid station during the PDX M? Near mile 22... Since we can't get the station to the mountain man, can we get the mountain man...? glidegal[This message has been edited by glidegal (edited Sep-24-2007).]
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