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Re: 50 Plus Training and Racing October 2009

fred-urie — Thu, 08 Oct 2009 15:00:49 GMT

I started a thread at kickrunners.com for 50 plus.

http://www.kickrunners.com/forum/showthread.php?t=58662

Re: 50 Plus Training and Racing October 2009

fred-urie — Wed, 07 Oct 2009 18:17:24 GMT

Tuesday October 6

18 miles slow, 46 to 55F

The last 7 days = 110 miles running and 8 hours of basketball.

Wednesday

7:02 AM 2 mile warmup,

20 times 200 meters hard with a 25 second jog recovery, 3 min. jog,

4 times 200 meters hard with a 1 minute jog recovery

HR over 90%

Basketball 4 hours.

Totally burnt.

Re: 50 Plus Training and Racing October 2009

fred-urie — Mon, 05 Oct 2009 17:25:54 GMT

Sunday - 20 miles slow, walk 3 miles

Monday

6:15 AM 4 mile warmup, 48F, 10 minute drive, 7 miles @ steady state,

basketball 1 hour and 40 minutes, run 2 miles slow.

Burnt soon.

Re: 50 Plus Training and Racing October 2009

fred-urie — Sat, 03 Oct 2009 16:51:36 GMT

Saturday, Oct. 3

7:05 800 warmup, 8 miles @ tempo, warmdown 1.5 miles ,53F and rain

15 minute drive, indoors 7 miles slow

97 miles for the week.

Re: 50 Plus Training and Racing October 2009

fred-urie — Fri, 02 Oct 2009 16:57:05 GMT

Good luck KS. Post your bib number.

Re: 50 Plus Training and Racing October 2009

fred-urie — Fri, 02 Oct 2009 16:55:24 GMT

Monday

Run 45 minutes with 2 times 60 and 2 times 200 meters

Basketball 2 hours

Run 25 min. slow - HR 89

Tuesday

Run 100 minutes

Wednesday

8 mile warmup outdoors, 10 minute drive, 2 mile warmup, outside lanr

15 minutes hard straights with 10 second float recovery, HR 0ver 90% Max.

Basketball 2 hours

Run 20 minutes - HR 93

basketball 10 minutes

Thursday, Oct 1

Run 3 hours, 38F and frost

Basketball 2 hours and 45 minutes

Walk 20 minutes

Friday Oct 2

Run 80 minutes

Basketball 80 minutes

Just over 80 miles for 6 days. Maybe 20 Sat. for 100.

Re: September - 50 Plus Running and Reaching for Your Physical Potential

fred-urie — Sun, 27 Sep 2009 17:49:43 GMT

Toronto half marathon:

34 1:22:04.7 3:54 1:22:01.4 4427 BENOIT SAMUELSON, JOAN FREEPORT 2/4529 1/333 W50-54

Re: September - 50 Plus Running and Reaching for Your Physical Potential

fred-urie — Sun, 27 Sep 2009 17:38:36 GMT

SimonnR wrote:

KS there is a country song about how people are taller, younger, richer and better looking on the internet-quite amusing!

Bob, you get better at hills the same way you get to Carnegie Hall, practise!

This Sunday in Toronto is the Scotiabank Marathon, with Ed Whitlock and the slightly less well-known but locally famous Fauja Singh. Singh ran a 5:20 or something close to that in 2003-at age 92! He is now 98 years old and I would love to see him break 6 hours- that would be a good poke in the eye for all the celebrity dilletantes.

Kenya's Kenneth Mungara won the

Scotiabank Toronto Waterfront Marathon for the second consecutive year

Sunday, covering the 42.195 kilometre course in the fastest marathon

time ever run on Canadian soil.

Mungara beat Toronto's rain-dampened streets in 2 hours, 8 minutes and

32 seconds to earn the biggest purse in Canadian running - $20,000 for

the win and another $25,000 in bonuses for beating the record by almost

a minute and pushing the mark under 2:09.

Re: September - 50 Plus Running and Reaching for Your Physical Potential

fred-urie — Sun, 27 Sep 2009 17:33:41 GMT

Sunday

6:39 AM 19 miles @ 57F

800 warmup, 7 @ "tempo", 1 mile jog, 8 @ "tempo", 2.5 warmdown

Sore calf, 2 coffees and a gatorade before the run, no gels.

Re: September - 50 Plus Running and Reaching for Your Physical Potential

fred-urie — Sat, 26 Sep 2009 16:47:42 GMT

Thursday - 7 miles easy outdoors.

Friday

Outdoors - 50 minutes with 1 times 2 minutes @ tempo

5 minute drive

Indoors - 40 minutes with 5 times 2 minutes @ tempo/2 minutes easy

Basketball 2.5 hours

Saturday - run 2 hours easy outdoors,

indoors - basketball 1 hour, weights 10 minutes

The week - around 80 miles with 3 speed days, basketball 8 plus hours with new dribbling and shooting skills.