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fred-urie

719 posts since
Dec 17, 2007

Oct 1, 2008 9:25 AM

50 Plus Training and Racing - October

Monday - Running 1 Hr., Basketball 2.5 Hr.

Tuesday - Running 1 Hr. Basketball 2 Hr.

Wednesday - Running 8 miles easy @ 50F

fred-urie

719 posts since
Dec 17, 2007

1. Oct 1, 2008 9:27 AM

in response to: fred-urie

Good luck, Jim. What type of base do you have?

ksrunr

1,234 posts since
Aug 14, 2007

2. Oct 1, 2008 9:30 AM

in response to: fred-urie

Morning Fred and the rest of ya'll. 10 miles of hills this morning. 8:52 first mile and 6:22 last. Temps low 60's this morning and before sunup. 7 tomorrow ez and 13 Saturday will get me to race week.

Go Ribs!!

Jacques Le Strappe

203 posts since
Dec 14, 2007

3. Oct 1, 2008 1:15 PM

in response to: ksrunr

Those are good temperatures to enjoy running ksrunr! I'm usually most comfortable from about 50 to 60 degrees unless there is strong wind.

Monday was a day off. I travelled to Vancouver. Weather is georgous here for this time of the year, but I haven't had a chance to run outdoors yet. I managed 40 min on TM yesterday morning and another 75 min last night. Then another 40 this morning. Maybe a run in the park this afternoon.

rochrunner

974 posts since
Aug 14, 2007

4. Oct 1, 2008 1:53 PM

in response to: fred-urie

Still easing back into things, doing an easy 4-miler this morning: the first time I've run on consecutive days this year. It felt good, and reminded me that I usually do better if I run every day vs. skipping days. I feel almost ready to enter another event, but will probably wait a few more weeks for that (schedule's kinda full anyway for the next few weekends).

Also, since retiring I've been running more like mid-morning (OK, 8AM is "mid-morning" as far as I'm concerned). I found myself already getting nostalgic for those pre-sunrise runs at this time of year, so put on my headlamp and did today's run before 7AM when it was just starting to get light. I always did like running or riding in the dark!

ksrunr

1,234 posts since
Aug 14, 2007

5. Oct 2, 2008 5:54 AM

in response to: rochrunner

Morning gentlemen and our only lady. 5.75 ez miles in cool 63 dark this morning. Ran so slow my legs barely were working. Ran a good tempo last mile. No double for me tonight so I'll have to figure out what to do on a Thursday nite. Going to watch a local high school XC race Saturday morning after finishing my run. Haven't got to see XC at all yet this fall.

Go Ribs

Jim24315

1,987 posts since
Dec 14, 2007

6. Oct 2, 2008 8:50 AM

in response to: fred-urie

Thanks Fred. Average is high 60's for past 7 weeks with range of 61-73. YTD avg is 57.5. Not all that much for marathoning but pretty good for this old man. Btw, I have started to incorporate more fast finish on long runs, per your suggestion. Still not enough but better than before.

fred-urie

719 posts since
Dec 17, 2007

7. Oct 2, 2008 9:56 AM

in response to: Jim24315

Good luck to Jim and KS at your upcoming races.

Thursday

6:55 AM 42F, 800 warmup, 5 mile hard progression.

Indoors - 2.5 hours of basketball. ( HR drifting to 120 )

I injured the left IT band.

ksrunr

1,234 posts since
Aug 14, 2007

8. Oct 2, 2008 10:23 AM

in response to: fred-urie

Fred - that's a pretty high number on the heart rate for you. Normal for us mortals however. Care to divulge your mile progression splits?

rochrunner

974 posts since
Aug 14, 2007

9. Oct 3, 2008 7:47 AM

in response to: ksrunr

Friday, 6:45AM, 38F. 5 miles on the golf course route that was my introduction to real running. Felt faster than it turned out to be, but then this hilly and somewhat soft terrain usually zaps about 30 seconds per mile off one's usual pace.

Looking ahead to a possible cycling PR on Sunday, but it's going to be a cold one for the first couple of hours.

Spareribs823

2,001 posts since
Dec 14, 2007

10. Oct 4, 2008 8:38 AM

in response to: rochrunner

2.2 mostly slow jog, as I brought my dog with me and she can't run very far.

I see they have made another senseless change to the interface, so now you reply to the person who posted last, as opposed to the option of posting to the general thread. The things these people get up to huh? Spareribs

fred-urie

719 posts since
Dec 17, 2007

11. Oct 4, 2008 9:45 AM

in response to: ksrunr

ksrunr wrote:
Fred - that's a pretty high number on the heart rate for you. Normal for us mortals however. Care to divulge your mile progression splits?

KS, I only timed between the two sets of benches. I was about 15 seconds slower than all out max. The rest was by feel. Today I was

about 20 seconds slower, but I puked anyway.

Friday - 9 miles as slow as possible, HR 82.

Saturday

AM 8 mile progression that was more steady state until the end, 40F, HR 151 at the end.

ksrunr

1,234 posts since
Aug 14, 2007

12. Oct 4, 2008 11:01 AM

in response to: fred-urie

Fred sure is tight lipped about his times. Fred, how can you be a target if I don't know what to shoot for?

12.25 miles this morning in the hills @ 7:50 pace. Was suppose to do 13 but we stopped and watch the high school XC meet. I don't think .75 miles will help me at this point.

Go Ribs.

Spareribs823

2,001 posts since
Dec 14, 2007

13. Oct 5, 2008 8:28 AM

in response to: ksrunr

Fred is terrified of competition, so he keeps his training secrets to himself. You will just have to learn by trial and error Ks.

Sunday: 4 x 1 mile with a half mile walk after each. Mile average was 10:07. Since 4 miles is the most I have run since the surgery I am happy with this.

All packed and catching a plane soon. Will report in from Yellow Knife when I get there, or Chicago to you folks. Spareribs

Jacques Le Strappe

203 posts since
Dec 14, 2007

14. Oct 5, 2008 1:06 PM

in response to: Spareribs823

Yellowknife??? Bin there! Run there too!!

It's been a cool weekend here in central BC. I managed 6k in 45 min on Friday. Same on Sat. Today I pushed it and did 8k in 51 min, with the first 4 in 27 min. Then I grabbed my camera to take some pics of the rising sun on fresh snow on the mountains. Marvellous!

DD reported in yesterday. She says the sprint girls are definitely short of aerobic conditioning. They can only stay ahead of her for one hill, then her conditioning enables her to catch them and pass them. She also says she feels her form improving from all the short fast sprints. It will be interesting to see how fast she can run next weekend in the annual 5k race.