| Author |
Topic: September 50 Plus Training and Racing |
glidegal
Cool Runner |
 posted Sep-05-2007 10:59 AM
  
I decided to mix it up today--ran to the club (1.55 mi), worked out with weights, did a variety of situps, pushups, etc then ran home by a shorter route (1.25). Not a lot of mileage, but a good quality workout. My right glute is so damn sore, but I will not go quietly. glidegal
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euphoric
Cool Runner |
posted Sep-05-2007 11:38 AM
Ribs, good news is often low priority and there was a holiday weekend in there.After thorough review, I think I'm doing the intervals faster than the schedule demands. At 10K pace, I could add a minute to each 880 and still check the block. gg, sorry to hear about your pain in the glute.
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fredurie
Cool Runner |
posted Sep-05-2007 12:01 PM
quote:
Originally posted by euphoric:
After thorough review, I think I'm doing the intervals faster than the schedule demands. At 10K pace, I could add a minute to each 880 and still check the block.
Then be happy. Your next 5k/10k will be faster. Jim, if the intervals feel easy, then you're not running them too hard?
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fredurie
Cool Runner |
posted Sep-05-2007 12:03 PM
WednesdayAM 10 miles @ around 8:45, 70 F and dense fog, HR 99 to 105.
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Jim24315
Cool Runner |
posted Sep-05-2007 05:30 PM
quote:
Originally posted by fredurie:
Jim, if the intervals feel easy, then you're not running them too hard?
What do you mean? Did I say that? If so I would say that it's true, but I don't believe that intervals should necessarily feel easy. On the other hand I don't think that in most cases it's necessary to hammer them either. Here's one exception where I believe that some hammering would be in order: Let's say you haven't raced in a while, but want to be as close to your peak as possible in your very first start out of the box. You don't want to do any prep races, but just train yourself up to a big one instead. Then I would say you need to hammer a few workouts to get ready. Otherwise you can do workouts at what I call a "comfortably hard" pace and then let racing take you the rest of the way there. For me it works better to do it this way. There's no way I can push myself in a workout as hard as in a race. Even when we aren't trying to beat any particular person, I beleive that there is an energy that we get from other runners during a race that isn't there in training. [This message has been edited by Jim24315 (edited Sep-05-2007).]
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Rich in NH
Cool Runner |
posted Sep-05-2007 05:31 PM
Wednesday8 miles with a big hill in 1:09, an 8:37 pace. It's tough to get old, eh Bill? I chuckled over that 1st interval, I'm guilty of the same sort of stunt. A good workout though, congrats. Spareribs, hope it's good news for you.
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bobscamman
Cool Runner |
posted Sep-06-2007 05:57 AM
Wednesday - Sunny, 70 degrees & 43 % humidity5.02 progressive miles - 42:48 - (8:31) HR 122 / 144 I started slowly trying to work out the ache in my right knee and brought it home with a strong finish and no pain. 9:29 - 110 / 119
8:43 - 118 / 128
8:35 - 125 / 131
8:28 - 125 / 133
7:31 - 135 / 144
0:02 - 140 / 140 This is an out and back loop that I run from my house and my knee felt much better during the second half of the run allowing me to run that final mile a bit stronger. Well one more day of mild temps with low humidity and then Friday, Saturday and Sunday are expected to be hot and humid! 
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Bob
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euphoric
Cool Runner |
posted Sep-06-2007 07:40 AM
Bob, I'm sending the humidity up to you right now. 6 miles this morning. The old guys were waiting at the 1 mile mark. Made for a fun run. This is from my perspective:
9:34 just me
10:32 with the old men
8:41 just me to the top of the incline and I waited for them
32:42 'till the end. They tried to shorten the last loop. This run was all on pavement. Yesterday's intevals were on the soft cinder path I use for most of my long runs.
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fredurie
Cool Runner |
posted Sep-06-2007 10:13 AM
ThursdayAM 6 mile warmup with 3 times 150 meters hard,
then 1000 - 2 minute jog - 400 - 1 min. jog - 400 - 1 min. jog - 400 meters,
2 mile warmdown, 73F and 78% Slightly faster than mile race pace. Cooler temps next week
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Jim24315
Cool Runner |
posted Sep-06-2007 10:18 AM
quote:
Originally posted by fredurie:
ThursdayAM 6 mile warmup with 3 times 150 meters hard,
then 1000 - 2 minute jog - 400 - 1 min. jog - 400 - 1 min. jog - 400 meters,
2 mile warmdown, 73F and 78% Slightly faster than mile race pace. Cooler temps next week
How do you know what mile race pace is?
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Spareribs
Cool Runner |
posted Sep-06-2007 10:31 AM
3.4 on packed dirt in 45:15, or 13:19 pace, and felt fine. This is my fastest walking pace yet and the fact that it was on a dirt surface where I don't get any traction makes me feel I can get under 13 m/m on Saturday on the asphalt surface at the club. I might as well compete at something.Waiting for the PT to call me back after she talks to the dr. Spareribs
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fredurie
Cool Runner |
posted Sep-06-2007 10:34 AM
quote:
Originally posted by Jim24315:
How do you know what mile race pace is?
When I hammer a mile, that's as fast as I can go. Perhaps with a taper, in
a road race I would be faster. With a tailwind and 50F, I will run 5 seconds faster when I get the bump
from last week's 110.
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fredurie
Cool Runner |
posted Sep-06-2007 10:37 AM
quote:
Originally posted by Spareribs:
3.4 on packed dirt in 45:15, or 13:19 pace, and felt fine. This is my fastest walking pace yet and the fact that it was on a dirt surface where I don't get any traction makes me feel I can get under 13 m/m on Saturday on the asphalt surface at the club. I might as well compete at something.Waiting for the PT to call me back after she talks to the dr. Spareribs
Ribs, when I was injured in 82, and hobbling, I use to go race overweight people.
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Jim24315
Cool Runner |
posted Sep-06-2007 11:06 AM
quote:
Originally posted by fredurie: Perhaps with a taper, in
a road race I would be faster.
You would
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euphoric
Cool Runner |
posted Sep-06-2007 11:06 AM
Fred, shame on you. Did you see the CNN report suggesting that 60 is the new 40?Ribs, it all sounds like pretty good news and you'll soon be on the road again. My favorite MRI call came from the neurologist who happily reported that the films showed "nothing".
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Jim24315
Cool Runner |
posted Sep-06-2007 11:44 AM
Way to go, SpareribsYou got heart
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glidegal
Cool Runner |
posted Sep-06-2007 02:33 PM
did I miss a post that says ribs is okay? now my eyes must be failing me...anyway, good news.5.5 today, nothing special-- need to back off as the glute is WAY tight and sore, but not affected when running. aye, there's the rub... fred---shame on you, but i like the way you think. euphie races old men... whatever keeps up that fighting spirit... glutegal
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laker
Cool Runner |
posted Sep-06-2007 05:04 PM
quote:
Originally posted by fredurie:
Ribs, when I was injured in 82, and hobbling, I use to go race overweight people.
I heard to send a message you would do repeat 300's outside Tim Hortons.
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Rich in NH
Cool Runner |
posted Sep-06-2007 07:04 PM
That's fast walking Spareribs, WTG.Fred, I'm curious to know what you ate during the week you ran 110 miles. That's a lot of burned calories. Thursday I set out to do an 8 miler with 6 @ tempo, but cut the run short. Too much effort for too slow a pace. Sooo, 7 miles with 4 somewhere near tempo...: Joe, when's Reach the Beach? I can't find it listed here, but know it's coming up..
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bobscamman
Cool Runner |
posted Sep-06-2007 08:58 PM
Thursday - Cloudy & 72 degrees10.05 miles - 1:17:27 - (7:42)
HR - 141 / 155 8:09, 7:52, 7:41, 7:29, 7:40,
7:36, 7:37, 7:52, 7:41, 7:27, :19 This is the best my right knee has felt in several weeks. Still a bit tender during the first mile but then all was fine the rest of the way and I was able to keep the majority of the miles at or near my marathon pace of 7:38 and still finish fairly strong. Ribs great job on that "walk"...you know what they say..."no news is good news"...let's hope!  ------------------
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Bob
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Jim24315
Cool Runner |
posted Sep-06-2007 09:45 PM
Good news on the knee, Bob. Let's keep it moving in that less pain direction until it's gone. Maybe it likes long, solid paced runs.
Rich;
I noticed that on Wednesday you ran 8 miles at the same pace you raced your HM only a couple days before. Now you come back the very next day and try for another tempo? How are your legs doing? I remember you compaining about sore legs legs last week. Since that complaint you've run a set of 800's, a half marathon race, an 8-mile run at HM race pace, and now an abbreviated tempo run. Seems like a lot.
Isn't this the one that Joe is running?
http://www.rtbrelay.com/index.shtml
7 slow ones for me today during lunch hour (make that lunch 2 hours)
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jpgarland
Cool Runner |
posted Sep-06-2007 10:12 PM
Indeed, that's the race. Begins next Friday. We got the news today that our team starts at 2:30. That's scary because it is one of the latest times, and reflects largely how well we did last year. Before they assign start times, from slowest to fastest, each team member must put in her half-marathon time. The resulting package forms part of the decision as to where the team starts, together with history.By starting so late, it means that all the teams with us will be pretty fast. Last year, our first, we started at noon and beat 18 of the 19 teams we started with. For this race, as for all, my mantra is not how well you do as to the world but how well you do against what you're capable of doing. That's why I'm big on Age-Graded. So we range in pace from 6 mins. to 9:30 and provided that everyone has made the training commitment, I'm thrilled, which I was last year. I picked our team mascot as a lion, emblematic of the the northern-most lion in front of the NY Public Library (who I happened to pass today). His name is "Fortitude" (the other's is "Patience." That's what a teams needs to have, no matter what it's time, for a relay like RTB. One of our legs got the news today that because of construction what been a 4.5 miler is now over 8. And it's his last leg. Ouch. It gets his total to 24.5, against my 24.4.
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Jim24315
Cool Runner |
posted Sep-06-2007 11:02 PM
Sounds brutal, Joe, but it's easy to see that you are extremely pumped up for this one. Hopefully all those nagging pains you've been having will be all healed by post time.
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Sun Raider
Cool Runner |
posted Sep-06-2007 11:35 PM
JoeReally sorry but that lion has been my mascot since 1972 when I ran a race in New York. Pick the other one or one of the gargoyles on one of the nearby buildings. Raider
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bobscamman
Cool Runner |
posted Sep-07-2007 05:24 AM
Well I'm off to New Hampshire today to watch my two youngest grand sons so I won't be on the computer until later in the day. Then it's a nice easy 7 mile at recovery pace in what is supposed to be heat and humidity today...bummer.Good runs all. ------------------
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Bob
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