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Topic: September 50 Plus Training and Racing |
Rich in NH
Cool Runner |
 posted Sep-16-2007 07:02 PM
   
Congratulations Joe and BAP. I thought about you guys and the weather you had this weekend, not the best for racing, by any stretch.Euphoric, a year ago I ran a bunch of miles getting ready to run a marathon, only to cramp during the race and throw 4 months of hard training out the window. A month later I ran another one with the same results. So..., I'm experimenting with electrolytes and carbo loading and won't train hard for another marathon 'til I get the cramping issue resolved. I've got a marthon coming up in two weeks, so will find out soon if I've learned anything. Sunday - 3 miles @ recovery...
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Spareribs
Cool Runner |
posted Sep-16-2007 08:17 PM
BAP, sorry to leave you out. Not paying attention. Congrats to you on another great effort. Spareribs
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bhearn
Cool Runner |
posted Sep-16-2007 08:24 PM
Congrats, Joe and BAP. Joe, very impressive on that leg 3. I managed about a 1:06 on it (~8:13 pace). I was feeling pretty good until about mile 6, averaging 8:02, then it was like I hit a wall. I think it did get a bit steeper there. We started pretty early -- it was HOT when I ran #3. My other legs were 13, 23, and 32, all done between 6:33 and 6:47 pace. I had a blast. This was my second year doing it (and doing 4 legs). I think I might be up for an ultra team next year. I managed a 6-mile recovery run today; legs still feel great... crossing fingers that I didn't spend too much. Portland marathon is in 3 weeks! Edit - ah, whoops.  Guess I should read the thread title before posting - I'm 41. [This message has been edited by bhearn (edited Sep-16-2007).]
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euphoric
Cool Runner |
posted Sep-17-2007 07:20 AM
I'm going to have to go back and read all of those again, but it sounds like everyone had a great weekend.Rich, it must have been very frustrating to work so hard only to cramp up on the big day. Tights and gloves weather here this morning. Perfect. I went out on a scheduled day off to see what my legs would feel like after the Friday-Saturday runs. Great. Planned 2 miles and did 6. I love this weather.
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fredurie
Cool Runner |
posted Sep-17-2007 11:59 AM
Hardcore training:http://www.youtube.com/watch?v=kX2M-kb-TIE
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fredurie
Cool Runner |
posted Sep-17-2007 12:06 PM
Congrats to everyone who ran those legs.Monday, September 17 AM 20 miles @ around 7:35, 48F, HR 102
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glidegal
Cool Runner |
posted Sep-17-2007 12:37 PM
Great runs, joe, BAP and euphoric! It's fun to read all the crazy stories the relay runs spawn! If you are not an elite runner and plan to be out for interminable hours, it makes for the funniest things that happen when sleep deprived in close quarters--school hallways or otherwise. But that Jim takes the cake at 19:04. Must have slid into the finish on a peel.And ribs is going to give coastwalker a walk for his money before this "recovery period" is over. Kind of lazy running weekend for me, got in 3.6 in 9:03s yesterday afternoon instead of 2 longer runs.... nice to mix it up now and then. Happy Monday to all! glidegal ETA: forgot to mention a new favorite team name in HTC this year. rich, this one's for you: Electrolyte Orchestra. [This message has been edited by glidegal (edited Sep-17-2007).]
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fredurie
Cool Runner |
posted Sep-17-2007 12:42 PM
Jim, so close to running sub 6's for 3 miles. Congrats.
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euphoric
Cool Runner |
posted Sep-17-2007 02:44 PM
Jim, didn't you say you weren't expecting to do much this weekend? ( I know you did because I went back and read all of your posts.) Don't try that line on us again. Congratulations. Great pictures, but the white shirt doesn't do a thing for you. gg, more miles than parties is the new rule. I'm just jealous.
Liz, you'll be looking for a cool swimming site soon. Swimmers are the coolest anyway. I think it's almost time to start my taper. Right? The worst part of this could/would be having to post a lousy time here. Last year, the concern was to not finish before the course closed. This has all been incredible. Ribs, heard a neat and new to me description last night and thought of you. Word alchemist. I need a new word for "incredible".
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Jim24315
Cool Runner |
posted Sep-17-2007 05:16 PM
Thanks Fred, GGEuphoric, I'll have to work harder on my wardrobe selection, but I'm afraid it would take more than a change of shirts. As for the pre-race pessimism, I really wasn't expecting to run that well. The improvement I've seen in my 5k times these last couple races has been more a by product of the long endurance training I've been doing rather than any focus on that distance. The key race I'm training for is a HM on Oct. 14. That being said, it's not unusual for people to run PR's in shorter races while training for longer ones, especially among non-elites. Forgive me for asking, but when is the big race your are thinking about tapering for? What's the name of it? [This message has been edited by Jim24315 (edited Sep-17-2007).]
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euphoric
Cool Runner |
posted Sep-17-2007 05:50 PM
Jim, wardrobe is easy. Training is difficult. Running like Fred is hard.Everybody else, roll your eyes and look at something else. I'm getting ready for the Army Ten Miler which I decided to try to do about a year ago. My only goal before that point was to run a 5K under 30 minutes and I did that last october by the skin of my teeth. The ATM has a time limit and I just wanted to finish before the course closed. I think I used the words "with grace" and that equates to a 15 minute mile. Ribs stepped in, found a mentor for me, confused the picture and goal, and here I am worrying about my time. The race is October 7. I'm probably looking for any excuse to avoid intervals. I thought that would be the end of it. The intervals weren't so bad last week. Thanks for asking.
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Jim24315
Cool Runner |
posted Sep-17-2007 06:13 PM
Euphoric,This is not just the ol' rah, rah--I do believe that you will do well. On tapering, I'd highly reccomend that you keep your mileage up, and not take any more days off than you normally would. However, you would be wise to refrain from any hard running within 4-5 days of your race. If you want to be safe, make your last hard one a week out. This is the part you taper. Tapering mileage is for elites who run a LOT. Dropping from 120 mpw to 70-80 can help, but reducing mileage from 35-40 down to 20-25 is a huge mistake, imo. Just run nice and easy the last few days and you'll do fine. I have to bite my lip every time I hear one of these 30-mile-a- week marathoners (not you, Euphie ) talking about their upcoming taper...rant, rant, rant...and then they wonder why their short race times never project out to what "McMillan said"...rant...rant...rant
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Rich in NH
Cool Runner |
posted Sep-17-2007 06:22 PM
Hey gg, I like the new team name.Jim, nice going in your 5K, congrats. on the PR. Euphoric, inexperience with the marathon is what got me in trouble last year, running that far brings on problems you never encounter in a shorter race. With your training, you're going to nail this 10 miler in Oct., you're ready! Monday 4 miles easy...
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euphoric
Cool Runner |
posted Sep-18-2007 06:49 AM
Sticklers for seconds should read no further.Looked at the schedule last night and comprehended 4M @ 10K pace. Checked one more time this morning and read "4 x 1M @10K pace" Oh, th "x" means intervals. 8:23 53 second recovery
8:35 1:20 recovery
7:41 1:45 recovery
8:00 still recovering This was on a hard surface as opposed to the softer trail I do the 880s on. My measurements for these mile markers were challenged after yesterday's morning run and remeasured last night. Miles are accurate.
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TheProFromDover
Cool Runner |
posted Sep-18-2007 07:49 AM
quote:
Originally posted by euphoric:
...
8:23 53 second recovery
8:35 1:20 recovery
7:41 1:45 recovery
8:00 still recovering
7:41 HS!!
Who cares if you have a whopping 11.03% variation in splits?
Nice job.
Hope you are recovering ok,
cAIgr
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Rich in NH
Cool Runner |
posted Sep-18-2007 09:03 AM
That 7:41 speaks volumes about your potential, WTG Euph..[This message has been edited by Rich in NH (edited Sep-18-2007).]
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breger1
Cool Runner |
posted Sep-18-2007 09:17 AM
Usually I am aprehensive before running Intervals. But after logging 70 miles last week including Intervals, 7 miles of Tempos, 2 MLR's and and a 21 mile LR, I was surprisingly calm today.9 miles total with 5x600m repeats with 90 secs. between each repeat. Started out "slow" and built up to it. 7:29, 7:16, 7:05, 6:58 and 6:58 min/mile paces. I'm liking the last 3 ... Bill ------------------
Bill's Profile
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fredurie
Cool Runner |
posted Sep-18-2007 11:23 AM
Nice running Bill and Euph.Tuesday AM 15 miles @ 7:10 to 8, 57F, HR 105 to 101.
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fredurie
Cool Runner |
posted Sep-18-2007 11:32 AM
Jim, my taper when I was running 140 miles a week, was a 100 mile week.
My peak for racing 3 miles came after being sick for 2 days.
Obviously I should have tapered even more.What if the lower mileage people just run 2 miles the day before their race.
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Jim24315
Cool Runner |
posted Sep-18-2007 12:03 PM
I'll 3rd (or 4th) that. Nice workouts Euphie and Bill. No kidding.Fred,
When I hear the word taper I'm thinking of something more extreme and drawn out rather than what you do the last couple days. Personally, I'm in favor of slow running or jogging right before rather than day off. Knowing the way you train, you would definitely be a candidate for a more extremen taper. I never said that high mileage runners shouldn't taper. [This message has been edited by Jim24315 (edited Sep-18-2007).]
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euphoric
Cool Runner |
posted Sep-18-2007 01:05 PM
There will be no living with me today after all of those nice comments, no kidding. Thanks. Mile 3 is downtown and always my best. It is two straight shots with only one turn. The first length is perfectly flat and seems easy to go all out. I could wear glasses and adjust pace to reduce % difference of splits. Recovery today was running ellipses at each mile marker until I felt ready to go again. That's why I only included time. Very technical.Bill, from now on I'll be "apprehensive" about intervals. Sounds so much better than dreading them.
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glidegal
Cool Runner |
posted Sep-18-2007 02:55 PM
How do you do it, Euphie? I could never do straight shots and get those fast times....
Nice runs bill and rich.
Stretching out distance and going a bit longer again... forced taper before HTC (damn feet) had my mileage down, but trying to get it back up again. I will not utter the M word around my lower extremities as they seem to balk at that word once I get to the 30+ weeks. I feed them, clothe them, shoe them and this is the repayment I get... oh, whoops, that was my kid lecture....
6.something today in 10s...5K this Sunday... unfortunately the neophyte race planners didn't know the Susan G. Komen race is also occurring this weekend... whoops...
With only 3 entrants in my AG, I stand a good chance of placing.... glidegalETA: sorry for the oversight..fredurie--sweet 15 today. [This message has been edited by glidegal (edited Sep-18-2007).]
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rosecoloredglasses
Cool Runner |
posted Sep-18-2007 03:51 PM
Bear with me, I am going to post my over-50 friend's thoughts on his AF marathon.But first, Euphie! Excellent mile repeats. You are going to have fun at the Army 10 Miler... it can be pretty crowded there, so factor that into your plan. Glidegal, you have me laughing all over the place. I do have too much time on my hands... my current job is very repetitive and monotonous... just the way I like it... so I need a diversion every now and again.
I love the Electrolyte Orchestra! Joe and BAP, wow. fun and fast. This is being posted with permission from Dennis:
(The Enterprisers... we are "a group of disorganized runners") Great run! It's a "small" marathon with BIG time organization; ~1,700 marathoners but ~5,000 total participants with the marathon relay teams and 1/2 marathoners. Super organization from the "gourmet" pasta dinner (it was very good) in the National museum, superb course support (aid/water stations every mile) to the finish line under the wings of vintage aircraft, and the medals/awards. See: http://www.usafmarathon.com/ The expo and pasta dinner featured Dick Beardsley; Alberto Salazar was also scheduled to be there but was a no-show for a European commitment. To make it even better, the temps were ~ 45 at the 7:30 start and only rose to about mid-50's by noon. This is unusual - it can be hot & humid mid-Sept. in Ohio. I had a pretty good run - my best in over 2-years. The Enterpriser "spirit" is finally working. That or the fact that this "Old Chief" had to show-up many of the young Airmen. Yes, there is life after retirement! Considering I only had 2 or 3 weeks of over 30 miles and a "long" run of 16.5 miles I'm happy with my run. If I cut back any more I'll make Larry Luck look like an ultra-runner. I felt pretty good up to ~21 miles; a sizeable hill at ~22 miles took it's toll but there is a long, steady down-hill finish to within ~3/4 mile of the finish. No prize $$$$'s so this is strictly an armature event. That means age group winning times are within reach of many of the "A" group Enterpriser runners. The 1st place age group awards are a fantastic model of the Wright Flyer. Really impressive as are the finishers medal - biggest and best that I've seen. Worth considering for a future event. Easy travel, direct from Richmond to Cincinnati and a 60 mile drive to Dayton. Also, a world class aerospace museum; plan to spend a minimum of 4 or 5 hours to really enjoy the over 300 restored aircraft and thousands of other exhibits. Downers: it's a closed course except for a few "off-base" miles so there are few spectators. The course is primarily on the sprawling Wright-Patterson AFB and parts of Wright State U. There are some interesting and scenic spots (Huffman prairie flying field; remember Orvill & Wilber) but several miles of just base perimeter roads. The aid/water stations every mile help keep you motivated and interested. They are staffed with enthusiastic and helpful volunteers. There are The expo is pretty good considering the number of participants. Overall, a great marathon. Thanks for the good wishes, Dennis
   Thank you.
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glidegal
Cool Runner |
posted Sep-18-2007 04:19 PM
Cool rosie! Thanks for the sharing the post---that's what I like about you.
And I LOVE the finish under the aircraft wings... what an inspirational way to gut it out. Did your friend win the trophy or just take a picture of it? No kidding on that comment, btw.
Cool trophy--- I seem to be at a loss for good adjectives today. Must be our cool temps (39 this morning's run!!!) I was not dressed for it... Brrrrr ing on the fall. glidegal
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Jim24315
Cool Runner |
posted Sep-18-2007 04:37 PM
Very nice, rosecoloredIt reminds me of something right out of a storybook. Tell Dennis to get his butt over here. We'll make him pump up those miles, have him running intervals, charging up hills, and who knows what else. Congratulations Dennis
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