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September 50 Plus Training and Racing

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Author	Topic: September 50 Plus Training and Racing
Dark Horse Cool Runner	posted Sep-24-2007 12:26 PM quote: Originally posted by glidegal: Wow, a busy weekend for us geezers! glidegal, You're not a geezer, you're a bat. Dark Horse ------------------ I'm a dark horse, running on a dark race course IP: Logged
glidegal Cool Runner	posted Sep-24-2007 01:26 PM DH, I sure hope that's an acronym for something wonderful... or else Brownies Are Terminated. glidegal IP: Logged
Rich in NH Cool Runner	posted Sep-24-2007 07:00 PM Wanted to congratulate everyone on their runs and races lately, we've got some really good runners here and it's fun to follow along. Euphoric, I follow Spareribs and others advice about running in more than one style shoe. Seems it's good for your feet to mix things up, in my case a neutral shoe one day and a stability shoe the next. Maybe Spareribs will jump in and clarify. Anyway, I'm hoping to get to the running store soon, but with none close by it may be a while. I'll add a pair of Axioms to the rotation and take it from there. Good to hear your group is taking recovery seriously, just be sure to let them buy once in a while... Monday - 3 miles easy. 5 and a wake -up... [This message has been edited by Rich in NH (edited Sep-24-2007).] IP: Logged
Spareribs Cool Runner	posted Sep-24-2007 07:43 PM Rich, I think if you need a stability shoe, or if you are a pronator for example, or a heavy guy who needs a support shoe, then more than one brand of shoe in the area that addresses that issue, is a good thing. My PT had me toss out all my neutral stability shoes, but I have replaced them with more stability. (I did this just over the last 3 weeks by the way; gone are the yellow shoes and those funky retro Oregon Nikes that Labduck thought were cool and another pair; almost cried). And now within that stability basic design I am rotating two pairs of Asics DS Trainers (they will be for racing when I am able to race again; touch wood), one pair of Adidas Adistars (heavy and clunky as they are), and a pair of Saucony whatevers (not sure of model but they are a stability shoe.) I need just one more pair of something else if I can get a neat color. The idea is that I will try to stay within the prescribed stability shoe approach, but I use various brands, as they have different lasts, and I believe that helps different small muscles work differently every other day or so and therefore better. Others have written about this, so it isn't just me. The only exception to the above is that every serious competitor needs a good quality, lightweight shoe for racing, if you are down in the sub 7's per min/mile. Otherwise I doubt it makes a difference, as at that pace you will tend to have less heavy hammering on the heel and be more mid to forefoot. When I was younger I also always kept a pair of spikes in the trunk. Back then they were Spot-Bilt. Raider, Fred and Jim will remember those. I haven't worn spikes since the '70s; wouldn't remember what they looked like now and would probably cut my finger if I handled one. Spareribs IP: Logged
Jim24315 Cool Runner	posted Sep-24-2007 10:13 PM I don't know how much it matters to rotate shoes but I do it. Current mix is Asics Ohana, Asics DS Racer VII, and Asics SpeedStar, Nike Zoom Elite, and Nike Pegasus. The first 2 are racing flats and the rest are lighweight trainers, although some use the SpeedStar for racing. Heavy shoes really psyche me out so I don't wear them. However, I can't wear the next to nothing kind either that weigh only 3-5 ounces. I'm just not light enough on my feet for those. I agree with you, Ribs, about the racing flats. They really do make a difference, and for anyone who hasn't tried them you'd be surprised at how cushy some of them are. The DS Racers and Ohanas are around 7.5- 8.0 oz, I believe, and are very good in that respect. Monday - 7 miles--a poor man's double--4 slow ones this morning and 3 more later on, both on grass. Unlike last week's, I'm sore after yesterday's race. Not horrible (yet) but running was not fun today. IP: Logged
euphoric Cool Runner	posted Sep-25-2007 09:41 AM My schedule demanded 1000M intervals. Given the choice of 4 to 6, I chose 4. Mile warm up and cool down. Temps climing into the 80s and we're expecting 90s tomorrow "perfect" / actual 5:05 / 5:00 5:02 / 4:49 and it felt slower 5:03 / 4:50 5:05 / 4:55 Not "perfect", but a little more consistent than usual. I trespassed onto the upscale college's springy track. That surface felt wonderful. It's .6 miles from my house. IP: Logged
fredurie Cool Runner	posted Sep-25-2007 10:42 AM Some of my training is brutal, so I run in Asics Kayanos every day. When I was younger I wore light shoes, even for a 140 mile week. The last time I wore spikes was 89. I still have 2 pair. IP: Logged
fredurie Cool Runner	posted Sep-25-2007 10:44 AM Tuesday AM 8 miles indoors @ 7:10 to 7:30, HR 106. IP: Logged
Sun Raider Cool Runner	posted Sep-25-2007 10:46 AM I just wear a pair of shoes until they wear out (for me that is 2.5 - 3 months max) and then move on to the next pair. If it is raining, then I have a second pair to wear while the first pair dry out. Racing shoes are important but I train in 10-11 ounce shoes so even my so called racing flats are only 8 oz. I tried lighter flats but my feet hurt afterwards so I decided it wasn't worth it. There are various takes about how effective or what difference racing shoes make. I once ran a road PR for 10K in training shoes. I had forgotten to change into my racing flats before the race. I crossed the finish having out sprinted another runner for first place, looked down at my feet and saw that I was wearing my training shoes. Puma 9190's. This was the mid 1970's. The 9190's were not a light pair of shoes. One of the things I learned about shoes. Keep it simple. Wear too many different pairs and the foot gets confused. By the way, I am tapering for a long run this weekend. Not that I have to taper but all that tapering talk got me really excited about cutting back my already cut backed miles. Raider IP: Logged
breger1 Cool Runner	posted Sep-25-2007 11:12 AM I wear neutral cushioning shoes - currently the Asics Gel-Nimbus. But I like to have 3 pairs to rotate, if for no other reason than to give them sufficient time to dry out. I am almost used to running in squishy shoes. I try to have one pair with less than 100, one with less than 200, and one getting close to retirement mileage. Then a buy a replacement and keep that cycle going. My planned 15 mile MLR was rained out this morning. I was all dressed and everything and the skies opened up (as they have continued to do on and off all morning). This may continue for the next few days. It's probably just as well, as 10 hours of sleep felt about the minimum I needed last night. I think I'm tired ... Bill ------------------ Bill's Profile IP: Logged
glidegal Cool Runner	posted Sep-25-2007 11:22 AM Today's featured artist: Queen doo doo doo "And another one bites the dust..and another one gone and another one gone..." Well, not gone, just humiliated. Regular run this morning and I caught my toe and went over into the street. The girls were kind, said it looked graceful the way I rolled. Bonked knee, raspberried shin, bumped elbow area, sore hammy, bruised ego. Okay, don't the waaahhhmbulance... I'm done whining--5.4 in 9:50 somethings. I'm blaming the taper. glumgal IP: Logged
Rich in NH Cool Runner	posted Sep-25-2007 11:28 AM Yup, with my speed I'd be a little embarassed to show up at a race wearing flats. And it's good Spareribs stepped in and explained the proper way to rotate shoes, I had that one all wrong, sorry Euph... I do run in different style shoes though and it seems to work, so I'll keep doing what I'm doing... IP: Logged
Jim24315 Cool Runner	posted Sep-25-2007 05:05 PM Rich, Is your marathon this weekend? IP: Logged
TheProFromDover Cool Runner	posted Sep-25-2007 07:16 PM euphie, Those are good numbers. I would have liked to see 5 and 6, but with the high temps, maybe not. I am in a training quandary myself. I need to run a 5k on Sunday, my last long run day. I may try to squeeze the long run in tomorrow. Hothothot. craig IP: Logged
Jim24315 Cool Runner	posted Sep-25-2007 07:35 PM Pro, Why not run a longish run right after your 5k? I've found that it works well, providing you don't do it too often. I know some other pretty good runners also like this workout. Of course it's not the easiest thing right after you've raced. IP: Logged
Rich in NH Cool Runner	posted Sep-25-2007 08:04 PM Yes Jim, the marathon is this weekend. The race starts Sunday at 8am, extended weather forecast is for sunny with a low of 44 and a high of 70. I'm going to taper and carbo load as described in the New Competitive Runner's Handbook by Bob Glover. I don't have any serious goals this time around other than to eliminate the dern wall and keep from cramping. If I can do that, it'll be a huge success. The calculators figure I'm good for a 4 hour marathon, so that's the approximate pace I'm shooting for. glider, that fall made me cringe, pavement hurts! Tuesday 5 miles, shooting for 9:10's, ran 9:08's... IP: Logged
Jim24315 Cool Runner	posted Sep-25-2007 08:18 PM Ok Rich. This is the first "good luck!" with more to come. GG, This will teach you to taper. Don't listen to Raider. He's evil. I skipped over your post since I don't care for Queen that much, only to miss the part about your graceful fall. The sore XXX is the most worrisome--hope that it clears up in a hurry. Be prepared for a Spareribs fine for using the word "XXX". IP: Logged
TheProFromDover Cool Runner	posted Sep-25-2007 09:13 PM quote: Originally posted by Jim24315: Pro, Why not run a longish run right after your 5k? I've found that it works well, providing you don't do it too often. I know some other pretty good runners also like this workout. Of course it's not the easiest thing right after you've raced. Jim, I really want a looong 23 so breaking 190 heart rate in the 5k does not compute with running another 20M. Daylight hours are at a premium this week. Hartford is 10/13 so I do not want to short the already short 2 week taper. Tomorrow is it. I will run what I can. If heat draws it short so be it. I will drink tons and add electrolytes. If I get 18 ok, I'll call it even. Comments welcome, -Criag IP: Logged
Jim24315 Cool Runner	posted Sep-25-2007 09:33 PM Craig, Maks sense. I wouldn't want to run THAT far after a 5k. When you said long, you meant LONG. You should be ok by Sunday. Good luck IP: Logged
Spareribs Cool Runner	posted Sep-25-2007 09:45 PM No internet yesterday and today, router problems. But now it's late and I am in boston, and just before I hit the sack, let me say: Euphic, nice sub-5's on the K's. Glider, sorry about the spill, but Jim is right; i did see the hammy thing. Knock it off. Sorry to digress, but do you know what the Red Sox people are saying up here? I am nonplussed! "Well, at least we are in the playoffs." What kind of baseball fan says this? Okay, big two days for me here. Got to go back and focus on work. Spareribs IP: Logged
Doctor Wu Cool Runner	posted Sep-25-2007 10:59 PM quote: Originally posted by TheProFromDover: Jim, I really want a looong 23 so breaking 190 heart rate in the 5k does not compute with running another 20M. Daylight hours are at a premium this week. Hartford is 10/13 so I do not want to short the already short 2 week taper. Tomorrow is it. I will run what I can. If heat draws it short so be it. I will drink tons and add electrolytes. If I get 18 ok, I'll call it even. Comments welcome, -Criag If I can be a butt-in-ski... When I have a LR scheduled and it is a hot day and it is too close to race day to postpone it, I worry less about the planned distance and instead measure the workout by time. Since hot weather slows you down you don't want to kill yourself by staying out longer in the heat while running at a slower pace. Say for example, I have a 23 mile LR planned and usually run it in 3:15 but on a hot day it might take me 3:30 or longer... Staying out in the heat for longer than the usual time it would take to do those miles could cause you a lot of damage and leave you weakened for the actual race. So just run for 3:15 (or whatever time you'd complete the distance on a cool day). IP: Logged
TheProFromDover Cool Runner	posted Sep-26-2007 06:11 AM Thanks both of you. We are in agreement. Craig IP: Logged
bobscamman Cool Runner	posted Sep-26-2007 06:38 AM quote: Originally posted by Spareribs: Sorry to digress, but do you know what the Red Sox people are saying up here? I am nonplussed! "Well, at least we are in the playoffs." What kind of baseball fan says this? Not this Red Sox Fan...if we don't win it all this year after being in first place for 163 plus days it will be a huge disappointment. We got a big win last night with Schilling and Ramirez making successful returns to the lineup. And better yet the Yankees blow a 5-0 lead and lose in 10 innings. Boston's magic number is now 3 with 5 games remaining for both teams oh and their lead is now 3 games over the Yankees. Happy to talk sports anytime...now how about those Patriots? Tuesday's run - Sunny, 86 degrees and 32 % humidity. 6.02 miles - 48:21 - (8:02) HR 125 / 148 Temps are supposed to be near 90 today with higher humidity. I took the day off to get some yard work done, so I think I'll run earlier this morning and try to beat the heat with an easy 5. ------------------ My User Profile "Keep on Running" Bob IP: Logged
euphoric Cool Runner	posted Sep-26-2007 07:37 AM Bob, I like the way you think. I got out for a stronger than I expected 5 miles this morning trying to beat the heat. My legs felt great and I could feel my feet rolling through to the forefoot and pushing off with more force. Thanks for the nice words about yesterday's work. I was angry with myself about skipping the last two. Heat was no excuse, I was just lazy. Speedwork will be my new hurdle to start working on after next weekend. gg, hope the wounds are better today. You had enough cool points from the 5K to stay in the plus column this week. Rich and Pro, I'm not even qualified to offer fashion advice. Good luck this weekend. IP: Logged
bobscamman Cool Runner	posted Sep-26-2007 08:08 AM Wednesday - 7:30 AM and already 70 degrees and 71 % Humidity it is going to be a warm one today! 5.03 miles easy - 42:12 - (8:23) - HR 126 / 138 Now for a quick dip in the river and then some yard work before the rains come later tonight into tomorrow. ------------------ My User Profile "Keep on Running" Bob IP: Logged

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