Rich - best wishes on your new job. Hope it works out well.
Ribz - you should be included in the "fast" group. I'd bet my New Balance 903's that every man on this 50 thread was faster than me in my prime; including you. Maybe the ladies too!!
Sierra - yes it does feel good; enjoy it. Remember it when you have a bad one.
I'll bet Fred's out busting up some 200's somewhere.
I see Jim is posting a bit over on RA in a sub 3 hour marathon thread.
Anybody heard from JP lately?
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.
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
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.
Euphoric - I have a bridge I'd like to talk to you about down here in TX. How's that new job working out?
5.75 ez this morning. 60° and 95% humidity. Suppose to be much cooler by end of week. This up and down temp really works on my sinuses. Wish it would stay hot or cold for a while.
Have a good day all.
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!
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!
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
Sunday - 45 minutes easy
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.
"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."
"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."
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...
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.