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euphoric

894 posts since
Aug 14, 2007

330. Sep 25, 2007 9:41 AM

in response to: fredurie

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.

fredurie

1,979 posts since
Aug 21, 2002

331. Sep 25, 2007 10:42 AM

in response to: fredurie

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.

fredurie

1,979 posts since
Aug 21, 2002

332. Sep 25, 2007 10:44 AM

in response to: fredurie

Tuesday

AM 8 miles indoors @ 7:10 to 7:30, HR 106.

Sun Raider

365 posts since
Dec 14, 2007

333. Sep 25, 2007 10:46 AM

in response to: fredurie

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

Head Band Bill

805 posts since
Dec 14, 2007

334. Sep 25, 2007 11:12 AM

in response to: fredurie

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[/URL" target="_blank">

glidegal

506 posts since
Mar 7, 2005

335. Sep 25, 2007 11:22 AM

in response to: fredurie

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

Rich in NH

549 posts since
Dec 10, 2007

336. Sep 25, 2007 11:28 AM

in response to: fredurie

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...

Jim24315

1,988 posts since
Dec 14, 2007

337. Sep 25, 2007 5:05 PM

in response to: fredurie

Rich,

Is your marathon this weekend?

ced53

730 posts since
May 25, 2007

338. Sep 25, 2007 7:16 PM

in response to: fredurie

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

Jim24315

1,988 posts since
Dec 14, 2007

339. Sep 25, 2007 7:35 PM

in response to: fredurie

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.

Rich in NH

549 posts since
Dec 10, 2007

340. Sep 25, 2007 8:04 PM

in response to: fredurie

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...

Jim24315

1,988 posts since
Dec 14, 2007

341. Sep 25, 2007 8:18 PM

in response to: fredurie

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".

ced53

730 posts since
May 25, 2007

342. Sep 25, 2007 9:13 PM

in response to: fredurie

quote:<HR>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.<HR>

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

Jim24315

1,988 posts since
Dec 14, 2007

343. Sep 25, 2007 9:33 PM

in response to: fredurie

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

Spareribs823

1,859 posts since
Dec 14, 2007

344. Sep 25, 2007 9:45 PM

in response to: fredurie

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

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