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22335 Views 225 Replies Latest reply: Feb 1, 2009 11:42 AM by Spareribs823 RSS Go to original post 1 ... 11 12 13 14 15 16 Previous Next
  • runthenumbers Pro 160 posts since
    Sep 26, 2008
    Currently Being Moderated
    181. Jan 25, 2009 4:40 PM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

    Finished last week with 2 miles on the track.  Windy and cold.  Was only runner out there, but it felt good.  My cold should be done early this week so should be able to do a long slo before the predicted snow on Wednesday.

  • Spareribs823 Legend 2,040 posts since
    Dec 14, 2007
    Currently Being Moderated
    182. Jan 25, 2009 7:08 PM (in response to SierraLauren)
    Re: 50 plus training and racing - Jan. '09

     

    Thanks Sierra, and nice run for you.  What I like about this forum and what Fred has modeled for us all is that there is no elitism here.  We are fortunate to have some very fast runners here (at celebrity level, honestly) and the rest of us not so fast.  But the glue here I think has been the straightforward sharing.  When Fred started this thread as the 50+ thread I doubted he cared how fast anyone ran, but he did have an understanding of how different it is to run well after 50, and I have never seen any change in the tone here. I am on the comeback trail, happy with my current times and doing the best I can.  The sharing here is an enormous shot in the arm for me.

     

     

     

     

     

    Then of course there is Tigger who posts 10K times as though they are 19K times!   (Sorry Jacques, I just had to get you for that typo.)

     

     

     

     

     

    Rich, the difference between being self-employed and working for others has largely to do with how you can make a contribution and also work well within a unit.  Given your obvious generosity of spirit and kindness, as you so often demonstrate to me, you will hit a home run in your new position, and I wish you all the best.    Spareribs

     

     

  • euphoric Legend 940 posts since
    Aug 14, 2007
    Currently Being Moderated
    183. Jan 26, 2009 5:56 AM (in response to Spareribs823)
    Re: 50 plus training and racing - Jan. '09

     

    I agree with everyone about everything. 

     

     

    I did 2 chilly miles this morning and have an hour of pool running scheduled for this evening. 

     

     

    I hope all are off to a great last one of January (Fred) week.

     

     

  • runningindc Legend 267 posts since
    Sep 29, 2007
    Currently Being Moderated
    185. Jan 26, 2009 7:21 AM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

     

    Hello from sunny Miami!!!  Warm temps are a very nice change from DC for sure.  I managed to complete the half without the wheels falling off and I am happy.  My garmin says it was 13.35 in 2:33:12 for an avg. 11:29 m/m.  I had hoped to do at least a 12 m/m so I exceeded all expectations, yahoo!!  I have not yet checked the official time, the computer here at the hotel is wonky and I don't spend much time on it, but wanted to let you all know that my half went very, very good.  More when I return to chilly willy DC on Tuesday....

     

     

    FYI: I met Bart Yasso at the expo (he was there selling his book, and I did buy one and get it autographed) and chatted with him a bit.  He is a very nice guy (almost as nice as spareribs) as I did not have the cash for the book and he allowed me to take one and "send me the check when you get home".  I shamelessly name dropped Spareribs and you could see my stumbling pedistrian conversation with a running great go from boooorrrrrinng to chatty and exciting.  He holds Mr. Ribs in very high regard indeed!

     

     

    Hello everyone.....B-)

     

     

  • Jacques Le Strappe Pro 203 posts since
    Dec 14, 2007
    Currently Being Moderated
    186. Jan 26, 2009 8:10 AM (in response to Spareribs823)
    Re: 50 plus training and racing - Jan. '09

     

    My first mistake in 58 years and someone's gotta jump on it!  My only defence is that the "0" and the "9" key are right next to each other, and I have very thick fingets!  (Hee Hee!)

     

     

     

     

     

    KS, don't include me in that bet.  I never ran til I was 47.  My fastest running was waaayyy behind me by then.  Since that first run I've managed to pull some decent race times for an old phart who weighs over 200 lbs, but even my age graded results are not great.  DD must have gotten her running genes from her mother!

     

     

     

     

     

    Back at work today and up at 2:15 AM.  After a walkabout I went to the gym for my morning workout.  After a 10 min walking warmup at 10% I ran for 35 min, then did a 10 min walking warmdown.  Back to town tonight, so I should get a decent run in tomorrow.  Rumour is that the temperature is going above freezing!

     

     

     

     

     

     

     

     

  • Spareribs823 Legend 2,040 posts since
    Dec 14, 2007
    Currently Being Moderated
    187. Jan 26, 2009 9:26 AM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

     

    Ah Tigger, these gotchas are the only fun I have!

     

     

    Liz, nice going on the race, exceeding your expectations, no health issues either.  Lady, you are back!  I'm so glad you mentioned my name to Bart.  There is a funny story to how we got to be friends.  He came to our club to spend the weekend with us and attended our annual banquet.  He was tapped to hand out awards at our ceremony.  I was named the RRCA "Club Writer of the Year" for the Southwest Territory.  Oddly enough, I won this because I had written a satire of "Runner's World," his employer, called "Runner's Whirl."  He was very good about it and kidded me the whole time about having to give an award to someone who is poking fun at his livelihood.  What a terrific guy.

     

     

    Well, after yesterday's "long run", today I did 3.3 on the dirt track, as slow as I possible could, feeling fine the whole way, then did a stretch and core workout at the Y.  Drizzling here, low 40's but no wind.   Spareribs

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    188. Jan 26, 2009 9:47 AM (in response to SierraLauren)
    Re: 50 plus training and racing - Jan. '09

     

    Yes, Ribs, there has to be a reason for running a workout.

     

     

    I like running hard workouts.

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    189. Jan 26, 2009 9:50 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

     

    Sunday - 45 minutes easy

     

     

    Monday

     

     

    Running 90 minutes, 25 min. warmup, 16 times 100 meters hard with a 1 min. jog recovery,

     

     

    40 min. warmdown with Alan.

     

     

    Basketball - 90 minutes.

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    190. Jan 26, 2009 9:52 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    Ks, congrats on those sub 6 min. miles in your 10k.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    191. Jan 26, 2009 10:05 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    http://www.geocities.com/sagecanaday/manifesto_five.html

     

     

    "Lydiard’s general “base phase” was 10 weeks of 100 miles/week with a

    weekly long run of over 20 miles, and several runs at “¾” effort

    “steady state runs.” He also incorporated hill workouts (running up and

    down hills as well as sprinting on the flats) to promote speed,

    strength and good biomechanics. But pure sprint speed on the track is also needed. While pure

    sprint speed is more specific to the 800m than say the 10000m, it is

    often ignored and underrated by distance runners. Top end speed

    however, is important even for marathoners because it allows all sub-maximal paces to become more biomechanically efficient and allows the runner to relax more at all race paces. “Run With the Best”

    advises a weekly workout of 10 by 400m at 400m goal pace for about 50

    weeks out of the year. Therefore, as I defined “Speed” workouts above

    these “workouts“ can be done after easy mileage days and may consist of

    short sprints, drills, and plyos."

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    192. Jan 26, 2009 10:09 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    "However, this amount of detail is important because

    knowing what weeks of training are devoted to developing certain

    qualities of training lead to appropriate planning of the overall

    season or “the big picture.” What is more important is being able to

    see the system, the whole program and its phases and to have it planned

    (roughly) ahead of time. This is best done by working backwards from

    the day of a championship race (end of season) and building the program

    around a time frame leading up to that cumulating event where the main

    focus is. While some may call this a “peak” I tend to think of it as

    being time when the athlete is at a very high level of fitness. I don’t

    believe in true “peaks,” and I think that the athlete can perform at a

    relatively high level of fitness nearly year-round. This is done by

    integrating all intensities/velocities of training somewhere within

    each phase/period of training. For example, American great Bob Kennedy

    was once quoted saying: “At any time during the year, there has to be

    an element of base, V02max workouts, and speed work in your training.”

    (Pfitzinger 106). Coach Joe Vigil from Colorado State has mentioned

    having elite athletes do a session of 4-6 by one mile at 5k-10k pace

    with a short rest once a week nearly every week out of the year

    (Sandrock 36 ). Jack Daniels, who in “Daniels Running Formula”

    suggests having an early phase of training focus on R-pace (Economy

    Pace) or doing relatively fast speedwork early in the season, while

    maintaining it throughout the rest of the season/year."

     

     

    http://www.geocities.com/sagecanaday/manifesto_five.html

  • Rich in NH Legend 850 posts since
    Dec 10, 2007
    Currently Being Moderated
    193. Jan 26, 2009 4:34 PM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    Today's a day off for me, I'm pooped from work, but wanted to say a couple things.

     

    First to Liz on her half marathon. Congratulations on a job well done!!!

     

    And a thanks to Spareribs for your kind words.  After today, (my first on the job) I feel pretty good, things are definitely looking up.





    Enjoy life, this ain't a rehearsal...

  • Jacques Le Strappe Pro 203 posts since
    Dec 14, 2007
    Currently Being Moderated
    194. Jan 26, 2009 6:25 PM (in response to runningindc)
    Re: 50 plus training and racing - Jan. '09

     

    That's a good running book story.  Here's another, similar one!

     

     

     

     

     

    In 2002 or 2003 J ******* and I ran the Niagara Half.  Dick Beardsley was a featured speaker and was selling his book.  JC and I stopped to talk to him and JC bought a book, but because we spent a half hour or so yakking with Dick, JC forgot to pay and Dick forgot to ask.  At dinner that evening (with Jim R and his lovely wife) we talked about it and realized JC had not paid.  The next day we went back and JC found Dick and paid.  We all got a good laugh out of it, and to this day I tell everyone that JC stole the book from Dick.

     

     

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