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152 Replies Last post: Jul 2, 2008 3:07 AM by euphoric 1 2 3 ... 11 Previous Next

JPGarland

777 posts since
Dec 7, 2007

Jun 1, 2008 5:44 PM

50 Plus June Training and Racing

May Thread.

I've been meaning to post in the May thread, but I see that I'm too late. To complain about "easy" runs. I hate them. I feel so out of sync and that I'd be better off going faster. I take comfort in some of the Lydiard threads on LetsRun that talk about the pace for long runs to be something like "pleasantly tired." I'm able to recover pretty well, although today's 5.8 miler was a bit of a struggle.

This past week go me nearly to 55 miles, the most in quite a while. It included a 16 miler, in which I struggled late (although my Garmin had me going at a good pace) in hot conditions and a 10 miler that got faster and faster. I'm in full marathon-training mode, but will likely run a 3000 at Icahn on Tuesday.

And for Rich, sometimes a bad day is just a bad day.

Rich in NH

469 posts since
Dec 10, 2007

1. Jun 1, 2008 6:35 PM

in response to: JPGarland

Re: 50 Plus June Training and Racing

Thanks Joe, but Jim's right, I'm making training mistakes that are costing me on race day. My legs didn't feel right today almost from the start. And you had a good week of training, good for you. It's almost time for me to get into marathon training also.

And Jim, you've got mail.

Just to be sure, this isn't one of the "Poor Me" posts Spareribs was talking about, even on a bad day I'm doing better than most guys my age. And on a recent training run I ran 13 miles in the time I wanted to run today, so life's good...

Thanks euph..

Spareribs049

1,734 posts since
Dec 14, 2007

2. Jun 2, 2008 4:40 AM

in response to: Rich in NH

Re: 50 Plus June Training and Racing

That's the spirit Rich. Get back up and go get 'em. Spareribs

ksrunr

921 posts since
Aug 14, 2007

3. Jun 2, 2008 6:53 AM

in response to: Spareribs049

Re: 50 Plus June Training and Racing

Morning gentlemen and lady runners. I too am ramping up my mileage after about 3 weeks of 25-30 miles each. 51 and 58 miles last 2 weeks respectively. Start marathon training the 9th this month. Joe, I'm with you about running too slow even for recovery runs. The only time I'll run that slow is when I run with my wife who can't find a running partner.

Next race is 4 miler on the 4th July.

have a good day running

Spareribs049

1,734 posts since
Dec 14, 2007

4. Jun 2, 2008 7:13 AM

in response to: JPGarland

Re: 50 Plus June Training and Racing

Believe me, I am looking forward to the point where I can put some more energy into my daily workouts. For now I am happy to be able to grow miles safely. It's coming along though. 4 slow miles recovery after yesterday's 12. First 3 miles were tough, but the final mile felt super. That was a good sign. Spareribs

Jim24315

1,935 posts since
Dec 14, 2007

5. Jun 2, 2008 7:19 AM

in response to: ksrunr

Re: 50 Plus June Training and Racing

Ok speedsters. Whatever it takes for you to get the results you want and get out there and train everyday. I will be the first to admit that slow-easy runs can be boring at times. I look forward to a fast workout much more than slogging around my grass loop for an hour or more, and obviously I like to race. However, it's the sacrafice I'm willing to make. It has enabled me to string 50-70 mile weeks together month after month while hardly ever missing a day. Consistency, imo, is the single most important ingredient for continued improvement and I believe that easy runs go a long ways towards making that happen. Easy runs are the glue that hold all the other stuff together.

fred-urie

419 posts since
Dec 17, 2007

6. Jun 2, 2008 9:42 AM

in response to: Jim24315

Re: 50 Plus June Training and Racing

Even if I wanted to train at a good clip every day, at 60, my body won't do it.

Sunday June 1

Am 2 mile warmup, 3 times 400 meters @ current mile race pace with 1 minute jog recovery

2 minutes jog

5 times 240 meters @ current mile race pace with a 1 minute jog recovery

3 mile warmdown, 58F

Monday June 2

AM 10 miles very slow, 59F

fred-urie

419 posts since
Dec 17, 2007

7. Jun 2, 2008 9:52 AM

in response to: fred-urie

Re: 50 Plus June Training and Racing

And I hammered for 25 years. Reality is reality.

Even when Bill was in his 40's he would go by me at 5:50 to 6:20 pace. But lately

he has accepted running my slow recovery pace.

euphoric

827 posts since
Aug 14, 2007

8. Jun 2, 2008 12:12 PM

in response to: fred-urie

Re: 50 Plus June Training and Racing

No run, but I did 60 miles on the bike yesterday. It's good to be able to do some LSD stuff.

leon2

347 posts since
Dec 14, 2007

9. Jun 3, 2008 10:24 AM

in response to: euphoric

Re: 50 Plus June Training and Racing

50 miles last week; no off days

It's still mostly elliptical miles with a couple days of walking. I added about one mile of interval running.
It's a long way from where I was before, but I'm making a lot of progress. The aerobic fitness is coming along. I can do 10 - 12 miles on the elliptical with no problem. I could do more but my feet start cramping. I need to do more foot strengthening exercises. I haven't been doing much weight bearing exercise. Because of my new business, the only thing that has been getting any weight bearing over the past couple of years is my butt.

The focus on training is back. I left my cell phone at home today for my 3-mile walk.

I'm going to start doing bike training 3 times a week, starting today.

Spareribs049

1,734 posts since
Dec 14, 2007

10. Jun 3, 2008 12:18 PM

in response to: leon2

Re: 50 Plus June Training and Racing

Good progress Leon. I don't know what kind of foot injury you have, but I have peroneal tendinitis and the podiatrist gave me a great piece of advice about doing balancing exercises on the injured foot. I stand in front of the TV and balance on my right foot for 3-4 minutes at a time. I was amazed at how little time I could do this until I began to practice it. This exercise strengthens all those little muscles that run throughout the foot. I am glad to see you coming back.

No run today, planned day off, my only one this week. Spareribs

euphoric

827 posts since
Aug 14, 2007

11. Jun 3, 2008 12:51 PM

in response to: Spareribs049

Re: 50 Plus June Training and Racing

Leon, have you tried pool running? I'm just back on the road after getting injured last November and I really enjoyed my work in the pool. No impact if you work in the deep end.

I did four decent miles on the road this morning, pushed it on one hill and felt good enough to put 22 more miles on the bike.

Rich in NH

469 posts since
Dec 10, 2007

12. Jun 3, 2008 3:03 PM

in response to: euphoric

Re: 50 Plus June Training and Racing

Monday - off

Tuesday - 4 mile recovery run.

It's good to see the successes for everyone on the comeback trail, this is a tough bunch.

So yesterday I'm talking to an old time runner and he made this comparison. Says he's like a Lancer (remember that car?) with over 100,000 miles on it and I'm like one that's been parked in the garage for 30 years. Says his parts are all worn out and mine are still in good shape. I allowed that that was probably true, but mine are covered with rust...

fred-urie

419 posts since
Dec 17, 2007

13. Jun 4, 2008 9:17 AM

in response to: Rich in NH

Re: 50 Plus June Training and Racing

June 3 Tuesday

AM 11 slow miles

June 4 Wednesday

AM Outdoors - 61F and 94% humidity

3 mile warmup, then 1200-300-100 with a 30 second standing recovery

9 minutes in the car

Indoors- airconditioned track

1 mile warmup, 10 times 60 meters rolling @ 4:40 to 5:15 mile pace with

a 1 minute jog recovery, 1 times 200 meters @ 36.x sec.

1 hour basketball

Jim24315

1,935 posts since
Dec 14, 2007

14. Jun 4, 2008 12:38 PM

in response to: fred-urie

Re: 50 Plus June Training and Racing

Sun - 12 miles including 8k race in 31:28. It was only fitting that this would be the one that took the wind out my sail; right after all my talk about easy running. Although time was more than a half minute slower than 5m split of 10k the Monday before, I think I ran harder in this one and it completely wiped me out.

Mon - First day off since January. After getting home from work I put on the running clothes but never made it past the kitchen

Tue - 7 easy miles on the grass. Run not bad but fatigue set in a couple hours after.

Wed - 7 more on the grass; tougher than yesterday.

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Jun 1, 2008 5:44 PM

50 Plus June Training and Racing

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