Monday Sept. 7
I usually get up at 4 AM but I slept 11 hours last night - probably from running hard every 2nd day for the past couple
of weeks. Joe use to post here, and he had trouble slowing the pace on his recovery day. But then, he ran 3rd in
his AG at New York. So whatever works, works.
6:51 AM 8 mile warmup with a 60 second surge, then 8 times 75 seconds hard / 60 seconds jog, and a warmdown
for 15 miles total, 68F and 88%
Wish Joe would post here again.
Plan this morning was an ez 10 mile. It is never an ez run when Leroy shows up. First 5 miles in 36 and change and intentionally slower the 2nd 5 miles. 1:15:45 oa. time. 85° and 90+ humidity.
ez 6 tomorrow.
Run 50 minutes, basketball 2 hours and 30 minutes, run 30 minutes, burnt.
12.25 miles of hills this morning in 1:37:30. Lightening all around and was hoping for some rain after we started. But not to be.
Planning on doing my long run Friday of 24 miles on same route and then racing a 5k Saturday.
Have a good one
Wednesday - 6:06 AM 8 miles easy, 64F and 100% humidity.
Not much going on here, so I haven't had anything to post. Last week I ran 14 miles, and this week will be a bit over 20, as I think HTC warrants a two-week recovery, at least in my case. Today I ran 4.5 miles at 9:06 pace after a very light track workout yesterday. I threw in a couple of 38 second 200's just to speed it up a bit and see how my legs would respond, and KS gave me a hard time about it but I didn't do much more than that. Today I did a full flex and core workout after my run at the Y. My left knee has been a bit twingey since HTC, but nothing worrisome.
I said I would comment on the relay and so here is the report if anyone is interested:
Hilarious, Ribs! You are even grumpier than me, which is saying something.
I am away in Collingwood for the next 8 days, on holiday, so won't be posting. Collingwood is a ski resort in winter so lots of opportunities for hiking, cycling and running up hills, possibly so gym workouts and swimming. Sort of like a high altitude secret training camp for slow old guys with no money for the real thing.
I'll probably just do jigsaw puzzles, smoke cigars and look out the window at the rain falling outside- I am looking forward to it either way!
That's funny Ribs.
6:08 AM Run 45 minutes with 2 times 400 hard
Drive 13 minutes.
Run indoors 39 minutes with 30 times 80 meters
Basketball 2 hours and 10 minutes
6:10 AM Run 75 minutes outdoors
Drive 15 minutes
Run 20 minutes, 2 hours of basketball, run 22 minutes indoors.
Thursday 10 miles.
Friday schedule called for 24 miles. Ran 20 of it at 8:17 pace. some in my hills and some in the flat. Very discouraging run as "it" had gone somewhere else today.
5k race tomorrow weather permitting. We have finally gotten rain. 4-6 inches in last 2-3 days and prediction for more. Allows it to stay very humid.
Enjoy your trip SimR
Thanks for a great race report Ribs.
SimonR, I bet the off season rates are good too...wish I'd thought of that :). I am glad KS sent some of that rain over here, as we were starting to look like West Texas. I am doing nothng exciting last week or this, still just getting used to pavement instead of treadmill; I have ambitions to progress to hobby jogger status. Weather is perfect for that, though somebody might have warned me about those evil curbs lurking around in the darkness heh heh.
Raining hard here all day, but got in 5, sandwiched in there was a fiveK race. I thought I could do this in 7:45's but managed just 7:53's, but it was still my best since surgery so I was happy. Got a 2nd in AG.
I'm on some kind of illness due to baseball withdrawal. Because of the rain, I haven't seen a game in 3 days and going nuts. Spareribs
6:28 AM 3 mile warmup, 30 times 40 seconds hard / 20 seconds easy,
15 minute drive, 60 minutes basketball, 15 minutes weights.
Sunday - 8 miles recovery, 53F
Monday, Sept 14
6:14 AM Run 6 min. warmup, 40 min. @ highest steady state
Drive 9 minutes
Run 23 minutes indoor track with 10 times 60 meters
Basketball 3 hours and 10 minutes
Run 21 minutes
Basketball 20 minutes
I think we could all get into shape by just READING Fred's workouts. Man he is tough
Fri. ran 20 @ 8:15 pace so I could race Saturday
Sat. low key 5k. Raining too hard to warm up. So warm up was 1/2 mile maybe. Course was all on sidewalks or street at Texas A&M Kingsville, TX. They are known for their football teams and great engineering school. Some construction changed the course so it was wet, twisty, muddy, and a bit longer than the last race by .2
Won first oa. (I said it was low key) by about 30-40 seconds. Sat on the leader (20 something) thru first 1.25 miles. He only challenged me for about 5 strides. Plus he kept cutting the course!!
This morning 5.75 miles. First at 8:27 and balance avg. 6:35.
3 more weeks till Portland. One more long hard 18-20 Saturday and then it's time to sharpen a bit.
Good runs all.
Oh Sierra ............
Poor KS, he wins a race and nobody is here to say congrats. So congrats!
I've just been running easy this week, probably a 30 mile week if I just run 4 tomorrow, which I should. I'm racing a fiveK again, a low key event but good for me to get some quality work in. On Wednesday I had work so couldn't go to the school track. I went to the park instead and decided to run 4 x 1/2 mile with a 1/4 mile recovery on the concrete path, which is marked every quarter mile. So I did 4 of these at around 7:56 pace and felt fine. But the next day my left knee was a bit "twingey." I should know better than to do a workout like that on concrete. Spareribs
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