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2656 Views 12 Replies Latest reply: Oct 8, 2009 8:00 AM by fred-urie
Spareribs823 Legend 2,040 posts since
Dec 14, 2007
Currently Being Moderated

Oct 2, 2009 5:31 AM

50 Plus Training and Racing October 2009

Hey everyone, it's October.  Come over here Sierra!

 

Short run for me today so I can race a 15K tomorrow.  Spareribs

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    1. Oct 2, 2009 9:55 AM (in response to Spareribs823)
    Re: 50 Plus Training and Racing October 2009

    Monday

     

    Run 45 minutes with 2 times 60 and 2 times 200 meters

    Basketball 2 hours

    Run 25 min. slow - HR 89

     

    Tuesday

    Run 100 minutes

     

     

    Wednesday

    8 mile warmup outdoors, 10 minute drive, 2 mile warmup, outside lanr

    15 minutes hard straights with 10 second float recovery, HR 0ver 90% Max.

    Basketball 2 hours

    Run 20 minutes - HR 93

    basketball 10 minutes

     

    Thursday, Oct 1

    Run 3 hours, 38F and frost

    Basketball 2 hours and 45 minutes

    Walk 20 minutes

     

    Friday Oct 2

    Run 80 minutes

    Basketball 80 minutes

     

    Just over 80 miles for 6 days. Maybe 20 Sat. for 100.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    2. Oct 2, 2009 9:57 AM (in response to fred-urie)
    Re: 50 Plus Training and Racing October 2009
    Good luck KS. Post your bib number.
  • SimonnR Pro 157 posts since
    Feb 4, 2009
    Currently Being Moderated
    3. Oct 2, 2009 11:34 AM (in response to fred-urie)
    Re: 50 Plus Training and Racing October 2009

    Wow, Thursday was a busy day for you, Fred!

    September was much better for me this year than last, still not a LOT of miles but some pretty good quality runs. I ended a 10 miler (in cooler weather) last week with 2 miles at 7:27, for example. Tonight I will do 800s for the first time in quite a while, a good test of my fitness for the half marathon on Oct.18th.

    I saw a nice profile of Zola Budd in RW, having grown up in Rhodesia I have always admired her as a runner (she is from neighbouring South Africa), and always felt she had potential that was not reflected in the results she obtained in her career. She ran 5k in 15:01 at age 17, for example, but after the famous incident with Decker, for which she was wrongly blamed, he lost momentum. Rather sad story.

    Good luck in your races, guys, and I liked the photo of your admirer in the t shirt, Ribs!

  • BobTheNerd Amateur 41 posts since
    May 9, 2009
    Currently Being Moderated
    4. Oct 3, 2009 8:42 AM (in response to Spareribs823)
    Re: 50 Plus Training and Racing October 2009

    Wishing you the best of times KS.

     

    Its a beautiful day in the neighborhood here.  Had a pleasant 7 mile jog, 30 for the week; feeling good, almost over that dislocated shoulder and hardly a twinge of any runner pains...life is good....all that practice on the hills is starting to pay off.  I'm hoping that soon I'll have built up enough injury free base to indulge in the occasional speed work or tempo run.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    5. Oct 3, 2009 9:51 AM (in response to BobTheNerd)
    Re: 50 Plus Training and Racing October 2009

    Saturday, Oct. 3

     

    7:05 800 warmup, 8 miles @ tempo, warmdown 1.5 miles  ,53F and rain

    15 minute drive, indoors 7 miles slow

     

    97 miles for the week.

  • SimonnR Pro 157 posts since
    Feb 4, 2009
    Currently Being Moderated
    7. Oct 3, 2009 3:21 PM (in response to Spareribs823)
    Re: 50 Plus Training and Racing October 2009

    That's wonderful Ribs! Well done.

    Great week Fred, especially with all the basketball in addition to the running!

    I did some 400m intervals today on a road near the house, after a 5k warmup, ran 7 of them in an average of 95 seconds each, or about 6:20 per mile pace. Legs felt pretty wobbly on the last couple.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    9. Oct 5, 2009 10:25 AM (in response to Spareribs823)
    Re: 50 Plus Training and Racing October 2009

    Sunday - 20 miles slow, walk 3 miles

     

    Monday

     

    6:15 AM 4 mile warmup, 48F, 10 minute drive, 7 miles @ steady state,

    basketball 1 hour and 40 minutes, run 2 miles slow.

     

    Burnt soon.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    10. Oct 7, 2009 11:18 AM (in response to fred-urie)
    Re: 50 Plus Training and Racing October 2009

    Tuesday October 6

     

    18 miles slow, 46 to 55F

     

    The last 7 days = 110 miles running and 8 hours of basketball.

     

    Wednesday

     

    7:02 AM   2 mile warmup,

    20 times 200 meters hard with a 25 second jog recovery, 3 min. jog,

    4 times 200 meters hard with a 1 minute jog recovery

     

    HR over 90%

     

    Basketball 4 hours.

     

    Totally burnt.

  • Simonras Rookie 3 posts since
    Oct 7, 2009
    Currently Being Moderated
    11. Oct 7, 2009 12:24 PM (in response to fred-urie)
    Re: 50 Plus Training and Racing October 2009

    After a few days of futzing around I have had to create a new account to get back on, as I did about 2 years ago!

    Like Spareribs I am not very impressed, and nor is my wife who gets all the email notifications! I am not opposed to moving to RA, or wherever you guys prefer.

     

    Fred, 110 miles in 7 days is amazing, or would be for anyone else. I am starting to taper now for my half on the 18th, generally trying to keep the distances lower, but do some fast runs 3-4 times out of my 5 runs per week. Any specific advice?

    Simon.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    12. Oct 8, 2009 8:00 AM (in response to Simonras)
    Re: 50 Plus Training and Racing October 2009

    I started a thread at kickrunners.com for 50 plus.

     

    http://www.kickrunners.com/forum/showthread.php?t=58662

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