50 Plus March Running and Racing

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Jim24315

1,949 posts since
Dec 14, 2007

75. Mar 23, 2008 7:09 PM

in response to: Rich in NH

Re: 50 Plus March Running and Racing

Keep it up Rich. It won't be long before the nice weather returns (I know...I keep saying that)

Spareribs; what a welcome sight that would be--to see you back in regular training again. Great news that you continue to make progress.

8 easy ones for me this morning and I came back for 7 more tonight--between 8:15-8:30 pace for the two of them.

fred-urie

457 posts since
Dec 17, 2007

76. Mar 24, 2008 8:25 AM

in response to: Fortunate Son

Re: 50 Plus March Running and Racing

Sunday

60 minutes easy @ 17F

Monday

6 AM indoor 200 track, 45 minute warmup, 15 minutes of 200 at tempo-steady state with a 10 second
jog recovery, 15 minute warmdown with 5 times 60 meters hard.

60 minutes of basketball.

fred-urie

457 posts since
Dec 17, 2007

77. Mar 24, 2008 8:27 AM

in response to: fred-urie

Re: 50 Plus March Running and Racing

That wasn't a difficult workout. I'll probably try to do more intermittent threshold stuff and see what happens.

Rich in NH

485 posts since
Dec 10, 2007

78. Mar 24, 2008 3:09 PM

in response to: fred-urie

Re: 50 Plus March Running and Racing

Monday - 5 miles, kept dropping the pace through the first 4, then 6 x 100 strides in mile 5. Weather was sunny and 46 degrees, very nice.

Fred, I'm curious what kind of mileage you run in the winter and how you ramp back up in the spring.

fred-urie

457 posts since
Dec 17, 2007

79. Mar 25, 2008 8:25 AM

in response to: Rich in NH

Re: 50 Plus March Running and Racing

Rich, I ran indoors almost every day. There is still snow on the ground here.

If I was ramping up at 50F right now, I would probably be going from 60 to 80 miles next week, and then

100 in about 3-4 weeks.

Right now I'm on hold because it's still winter.

fred-urie

457 posts since
Dec 17, 2007

80. Mar 25, 2008 8:27 AM

in response to: fred-urie

Re: 50 Plus March Running and Racing

Tuesday

AM 60 minutes running, 60 minutes basketball, 10 minutes weights.

rochrunner

948 posts since
Aug 14, 2007

81. Mar 25, 2008 10:16 AM

in response to: fred-urie

Re: 50 Plus March Running and Racing

Well, I see that all the usual suspects are still here and posting. For the first time, I really feel like my injury problem has "bottomed out" and I'm starting on the upswing. I'll be on vacation for a couple of weeks in early April, so will take my stuff along for a few casual runs down there and then with any luck can get back to a regular training buildup when we return. The HM in early June in Ann Arbor is definitely out for this year, but I am sure I'll make it to the Crim, Brooksie Way HM, and Detroit HM later this year.

So apparently the PT has worked, either directly from the treatments they've given me, or indirectly by showing me where to focus, stretch, etc.

Rich in NH

485 posts since
Dec 10, 2007

82. Mar 25, 2008 12:59 PM

in response to: rochrunner

Re: 50 Plus March Running and Racing

Hey Roch, that's great news about your injury, good for you.

Uh Fred, if I tried ramping up to 60 or 80 miles, then to 100 in just a few weeks, I'd have vultures perched in every tree along my route. They'd know they were looking at a soon-to-be corpse. Thanks for the input though, I can picture YOU doing that, but not me. And yeah, there's still snow everywhere here too.

Ah, but I did get out for 4 miles today. Me and 3 buddies ran some hills and pushed through 4 x 100 strides in the last mile. The sides of the roads are almost clear enough so I can get out and start logging more miles, I can't wait to shed these pants, gloves and long sleeved shirts and get into summer running gear.

Jim24315

1,949 posts since
Dec 14, 2007

83. Mar 25, 2008 8:43 PM

in response to: Rich in NH

Re: 50 Plus March Running and Racing

Hey Roch,

Good to see that you are about ready to return to action. Hopefully it won't be long before you bet back on the PR roll. That was quite a string you had going.

Today was my first really tough one in a while. I tried an easy one at lunch that didn't go well, and got the same result on another try after work.. Managed to slog through 9 miles total but probably should have cut it shorter.

dtocemd

3 posts since
Dec 19, 2007

84. Mar 26, 2008 2:54 PM

in response to: Jim24315

Re: 50 Plus March Running and Racing

Jim

You were close enough to know that you will eventually get sub19. You also know that certified courses must meet a minimum requirement and occasionally are over a bit. Markings are frequently off for the mile markers. I think it's best to jog backwards from the start and know where finish-0.1miles (3mile mark) and the 2 mile mark are. Best to use the garmin for a guesstimate-and compare to the markers-then know that you have to run strong at the end and you've seen the landmarks and the terrain --before racing it...I always do my warmup from the finish line and go backwards to see what the course is like, but I like a nice long warmup for 5K's. Sometimes I'll jog the entire course if I get there early enough. To each his own, though...

Once you sharpen up a bit with some faster stuff and remember how much 5K' hurt, you will get that sub19 .I guarentee it.

When is the next attempt?

Good luck, Jim!

Spareribs049

1,779 posts since
Dec 14, 2007

85. Mar 26, 2008 4:50 PM

in response to: fred-urie

Re: 50 Plus March Running and Racing

Good to see you in here Dale. Stick around. These guys are good.

Roch, I am thrilled to hear of this. I know I told you this before, but every time I have been injured, I **** around with ART, breathing aromatic herbs and being bitten by strange kinds of snakes, but when I am at the end of my rope I go to the PT (after referral from the sports MD, Texas law) and within 6 weeks I run again. You would think I would learn. And thanks for your kind comments over on RA. Enjoy your time off.

Today makes 5 days in a row of running 3.3 miles on dirt, and I mean very slow, ten minutes per mile, but this is huge for me, as I have NO pain at all later in the day. A chink of sunlight coming into the gloom? I am going to be very careful.

Jim, I responded to your RR as you know, nice going. You are a hair away. I know you will pick your next one thoughtfully. Spareribs

Jim24315

1,949 posts since
Dec 14, 2007

86. Mar 26, 2008 8:48 PM

in response to: dtocemd

Re: 50 Plus March Running and Racing

Thanks Dale, for your input and vote of confidence

I actually did run the entire course beforehand but didn’t wear my Garmin. To be honest I don’t think the marker being misplaced had that much to do with my falling short. I just thought it might make for a more interesting story. If it had been in the right place I would have ended up with a slower 3-mile split and a faster split for the last 1.07 . It wasn’t going to change the amount of time it took me to get home from the 2-mile mark. What might have made a difference would have been if the guys I was chasing ran faster. When I was gaining on them it gave me distorted sense of how fast I was going. I knew I was on pace at 2 miles and thought if I was closing so much ground that I must have sped up. Even when you slow down by a couple seconds it feels like you are going really fast when you are tired and in the last mile. There’s no guarantee I could have squeezed out another 7 seconds anyway. I was pushing pretty hard.

Once you sharpen up a bit with some faster stuff and remember how much 5K' hurt, you will get that sub-19

That might help but I have no immediate plans to change my training, although I admit that the idea of trying a few sessions of 200's-400's sounds interesting. I'll probably continue to stick with the threshold stuff. Maybe doing a few more 5k's will toughen me for the more intense pain that comes at higher speeds. Generally I'm better at handling moderate pain for a longer time than the real bad stuff for shorter duration. My most important goal this year is to run well at Chicago Marathon in October.

When is the next attempt?

Possibly this Sunday. I’m in crazed racer mode again

. I have a choice between 5k/10k and both courses are flat, certified. Originally I planned on the 10, but have started to consider the 5. I probably won’t make up my mind until Saturday night. There's a more important one coming up April 20, but it's not on an especially fast course.

How about you? I assume you are still on for Boston. If so, how do you feel about your chances of running the kind of race that you want to?

Jim24315

1,949 posts since
Dec 14, 2007

87. Mar 26, 2008 8:47 PM

in response to: Spareribs049

Re: 50 Plus March Running and Racing

Let's keep this kind of news coming ol' buddy. The next time you come this way I want you to be ready to do a run with me.

12 miles for me this moring: 8 on the track with last 3 at tempo, run over to hill and do 5 x 1 min with easy jog back down, run back to track for 5 x 50 plus and finish with an easy mile.

Came back for 3 slow ones on grass this afternoon and was feeling the effect of this morning. Will be doing short, easy runs for next 3 days.

Rich in NH

485 posts since
Dec 10, 2007

88. Mar 27, 2008 5:24 PM

in response to: Jim24315

Re: 50 Plus March Running and Racing

Great news Spareribs!

Thursday,

A buddy and I got out for 9 miles today, it's been a while since I've run that far and it was a lot of fun. He's running a half marathon in a couple weeks and wanted to get this run in. Pace was easy most of the way, but we picked it up in the middle and ran 3 @ tempo. I'd like to go run this half with him in a couple weeks, but I'm just not ready.

fred-urie

457 posts since
Dec 17, 2007

89. Mar 29, 2008 7:59 AM

in response to: Rich in NH

Re: 50 Plus March Running and Racing

Friday - 30 minutes jogging, 3 hours of basketball

Saturday

AM 60 minutes indoor 200 track, 15 minute warmup, then 16 times 200 meters

with a 15 second jog recovery, warmdown with 3 times 60 meters hard.

I was sucking air pretty hard today.

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