Active Community: Message List - June - 50 Plus Training and Racing

Re: June - 50 Plus Training and Racing

Spareribs823 — Wed, 01 Jul 2009 17:28:57 GMT

Bob the Nerd and others, it's now July. Go here: http://community.active.com/thread/68468/july-50-plus-training-and-racing/0/0

Re: June - 50 Plus Training and Racing

Spareribs823 — Tue, 30 Jun 2009 18:18:31 GMT

Thanks Sierra. The Saint is my wife, and she picked up that nickname because she has to put up with me, which she seems to do with good grace. Also, I am glad the exercises seem to be helping. This morning when I was doing my set at the Y, a woman working next to me commented on it. She works for the PT who gave the exercises to me and when I told her the core set helped with my glute/piriformis problems she said the same thing I said to you. "When you feel the muscle begin to fatigue, you know you are strengthening it."

I did just 3 slow recovery yesterday but I think I was tired of the heat, rather than from Sunday's race where I didn't work very hard. Today I did 6 on a very hot outdoor track and then one mile in the air conditioned Y, which was a pleasure, so 7 in all today. Spareribs

Re: June - 50 Plus Training and Racing

fred-urie — Tue, 30 Jun 2009 14:23:47 GMT

Lauren, when I had 2 bones fusing together in my foot in 82, I ran in the shallow end of an outdoor pool. It seemed

to help. I also biked in an altitude simulator to keep the stress on my body. Physio was ultrasound, DMSO and

cortisone. After a couple of months, I ran low mileage @ tempo every day.

The injury helped me discover another way of training.

Re: June - 50 Plus Training and Racing

fred-urie — Tue, 30 Jun 2009 14:15:20 GMT

Welcome, Bob.

June 23 - 1 mile warmup, 7 miles @ tempo, 3 mile warmdown, 66F and 87%

June 24 - 7 miles easy, 70F and 89%

June 25 - 2 mile warmup, 1 mile @ VO2Max, 75F and 83%

June 26 - 7 miles easy, 71F and 89%

Saturday - 14 miles easy, 60F

Sunday - 7 miles easy, 73F and 69%, burnt

Monday - 8 miles easy, 68F, burnt

Tuesday - 8 miles easy, 61F and light rain.

Re: June - 50 Plus Training and Racing

ksrunr — Tue, 30 Jun 2009 03:12:59 GMT

Bob - slow and boring is the way to start getting back in shape. My race is a local 4 mi on the 4th. It's our second largest short race and very competitive in the masters' division. I could be 1st or 8th depending on the day. I'll be moving my daughter to S.A. on the 17th but I can't find a race in S.A. or austin on the 18th.

Sierra - sorry your having so much trouble. When you said you were on the spin cycle I immediately thought about Ribz new washing maching motor. You are getting him all revved up!!

Hi ya Fred. Hi ya Simon

Euphoric!!!???

Re: June - 50 Plus Training and Racing

SierraLauren — Mon, 29 Jun 2009 23:46:06 GMT

The core work and stretching is helping, I feel, Spareribs. Though yesterday I felt the hip all day while just walking, which was a bit of a let down. The advice I've gotten is to continue to run (though half the miles I was running before, which is pretty much what I'm doing) stretch a lot and see how the running and hips feels. I hope that your friend,The Sain, is feeling better.

No workouts at all yesterday...I didn't even walk the dog. On top of that I pigged out on Chinese food (a rare treat) at my husband's behest (though I can't blame him that's for sure). I was all for it.

Today I wasn't going to run but the swim team was practicing. So, I spin cycled for about 11 miles (30 minutes), and then ran on the TM for about 3.75 miles, and walked another mile. I had taken Advil so didn't feel a thing. Still I didn't want to run much further than that. I don't want to take Advil habitually but I will take it for a while if I can run without pain. That felt like a pretty good workout, and since the swim team was still practicing when I finished, I called it a day after the core and stretches. I'm finally making good use of my fitness club. It's in the mid-80s here and climbing.

Re: June - 50 Plus Training and Racing

BobTheNerd — Mon, 29 Jun 2009 22:41:31 GMT

Ribs, in my thoughts for a speedy recovery for the Saint.

I did 5.25 miles at my best guess of steady state pace. Not much I can say about that except it puts me on track for my goal of slowly ramping up the miles (18 miles this week hopefully). Horribly boring schedule, but I think it is good for me.

Yep, KS, north austin, far from any running trails unfortunately.Awesome workout KS. It sounds like you are getting ready for a race... the freedom 5k in austin by any chance?

I will unfortunately not be there...Just not ready yet to hit the road...

Re: June - 50 Plus Training and Racing

ksrunr — Mon, 29 Jun 2009 15:19:31 GMT

After taking two days in a row off from running I felt like a newbie and just a bit awkward running for a while this morning. Turned out to be a good run for me. 1st mile just under 8 mins. Then 4.75 miles at 6:47 pace. Only 75 degrees this morning. Yesterday was only 2 degrees below our record high. Index was around 106-109. Sweet!!

Have good and safe runs today. Hydrate

Re: June - 50 Plus Training and Racing

Spareribs823 — Sun, 28 Jun 2009 14:45:30 GMT

KS, thanks for reminding Bob about the new thread each month. He will think we just disappeared on him!

Sierra, good to see you are getting to work with some core exercises.

The Saint and I ran a fiveK this morning, very small, low key race, just to help the RD who is a friend. About 120 runners or so. I didn't work hard at it, came to a dead stop at 2.2 miles and waited at the water table for a friend and ran her in. I did the final tenth in 36 seconds however, just to do something, and 27:04 was my not very impressive time. Poor Saint, her hip is hurting and she had to walk part of it. She is still sore from last week's 15-miler. Spareribs

Re: June - 50 Plus Training and Racing

ksrunr — Sun, 28 Jun 2009 13:31:41 GMT

Bob - we're so old we sometimes forget but we start a new 50's thread every month. Watch for it; it could be a little early or a little late.

Two days in a row off from running. Yesterday spent all day at church working VBS and today after church it will be too hot. Bob I'm in CC. Are you in Austin? Cutting back to about 30 miles next week to be fresh for Saturday.

Good to hear from you Sierra and Simon. I miss Euphoric. Hope she is ok.

have a good day all.