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22744 Views 225 Replies Latest reply: Feb 1, 2009 11:42 AM by Spareribs823 RSS Go to original post 1 ... 12 13 14 15 16 Previous Next
  • Spareribs823 Legend 2,040 posts since
    Dec 14, 2007
    Currently Being Moderated
    195. Jan 27, 2009 6:26 AM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

     

    Fred, I clicked on that link and read Canady's entire manifesto.  And while I wouldn't disagree with a guy who is obviously much more informed than I am, I would not advise his method of doing everything at once (in other words, variations of all speeds from easy running to VO2 max) throughout the entire training program, to a Masters runner and certainly not to someone over 50, simply because of the great recovery needed for all that speed.

     

     

    As all of you know, I am 62, and this Saturday will be exactly 6 months since I had open heart surgery.  So I would jokingly say that if you are in your 60's and you have heart surgery, you can expect to be running easy about 35 miles a week within six months.  Of course I am not satisfied with this.  If asked, I would say I would like to be at 40 mpw right now and those miles configured within the week so that I am doing about a two hour run on the weekend, with some tempo miles within it, and a moderate effort track workout midweek, or about 8 miles or so.   I am sure I would be at this goal point rught now but for this muscle strain which has me being very careful about too much speed or too many miles.  Mileage growth has been slow. I do expect to be at this point by end of March however.

     

     

    But let us suppose that I was not hindered by this muscle strain or whatever it is.  I would still not be doing tempo work, much less VO2 max work, or any fast sprints whatsoever, because my own history tells me that is how to get hurt.  In other words, Canady may be right, but he is only right for a guy in his 30's.

     

     

    Nevertheless, I enjoyed the article.  Oh to be at that age again!   Spareribs

     

     

  • Imgellin Legend 498 posts since
    Jul 13, 2008
    Currently Being Moderated
    196. Jan 27, 2009 7:16 AM (in response to Spareribs823)
    Re: 50 plus training and racing - Jan. '09

     

    Thirty-five miles per week?! Man! that is awesome! I am barely in my fifties and am not at that level. After heart surgery? I hope I can do that kind of distance in ten years!

     

     

                                                                                    Paul

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    198. Jan 27, 2009 9:32 AM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

    M50

    2:01.26

    Harold Morioka

    50

    BC

    13-Jun-1993

    Coquitlam, BC

    94.82

    M55

    2:07.1

    Harold Morioka

    56

    BC

    29-Jun-1999

    Burnaby, BC

    95.68

    M60

    2:12.33

    Harold Morioka

    60

    BC

    24-Jun-2003

    Burnaby, BC

    96.12

    M65

    2:14.33

    Earl Fee

    66

    ON

    22-Jul-1995

    Buffalo, NY

    99.53

    M70

    2:20.52

    Earl Fee

    70

    ON

    17-Jun-1999

    Hamilton, ON

    100.68

    M75

    2:36.28

    Earl Fee

    76

    ON

    29-Aug-2005

    San Sebastian, ESP

    96.63

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    199. Jan 27, 2009 9:33 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    Earl Fee had several 800 meter age group world records and lots of injuries.

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    200. Jan 27, 2009 9:35 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

     

    Tuesday

     

     

    Run 60 minutes easy, walk 60 minutes.

     

     

    Sore back from yesterday's 100's.

     

     

  • runthenumbers Pro 160 posts since
    Sep 26, 2008
    Currently Being Moderated
    201. Jan 27, 2009 5:31 PM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    Monday: Strength training - shoulders and hams

     

    Tuesday: Was gonna do 75 min on treadmill, but the club closed due to snow 15 minutes after I started.

  • SierraLauren Pro 148 posts since
    Dec 31, 2008
    Currently Being Moderated
    202. Jan 28, 2009 5:06 AM (in response to runthenumbers)
    Re: 50 plus training and racing - Jan. '09

    Five miles in the dusk and dark on the track last night. Slow and comfortable, 52:30. Push ups and other upper body work afterwards. I didn't feel much residual from the 10 mile day Sunday, which was good. At work yesterday I walked about a mile. Napped in the car on my break. It was chilly at the track (for coastal southern California). The track is inland from the coast and it's always cooler in this valley at night. The stars and moon were visible--we don't get much light pollution. It's too small a community and it's distant from LA to the south. There's nothing but mountains to the north, east, and west. Frogs croaked in the small wetlands next to the track.

     

     

     

     

     

    Runthenumbers--that's hard to just begin a workout and then have the gym close.

  • Imgellin Legend 498 posts since
    Jul 13, 2008
    Currently Being Moderated
    203. Jan 28, 2009 5:34 AM (in response to SierraLauren)
    Re: 50 plus training and racing - Jan. '09

     

    Frogs! Cool! B-)

     

     

    Paul

     

     

  • euphoric Legend 940 posts since
    Aug 14, 2007
    Currently Being Moderated
    204. Jan 28, 2009 6:32 AM (in response to Imgellin)
    Re: 50 plus training and racing - Jan. '09

     

    We finally got some real weather!  I did 2 slushy miles in trail shoes that proved to be weather resistent and provided more traction.  I have pt later and have noticed that the exercises requiring strength and balance are the most difficult for me. 

     

     

    Liz, congratulations on your race.  

     

     

    KS, I wouldn't think a little wind would bother a guy who came from that home state.  Nice race even with the breeze!  Since you asked, my new boss is an amazing guy.  I frequently see him whiz past me on local trails only to hear, "Don't be late for work."  I translate that to mean I should pick up the pace. 

     

     

    I hope you all have lots to croak about this week!

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    206. Jan 28, 2009 9:41 AM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

     

    Wednesday  - Indoor track

     

     

    Running 90 minutes easy

     

     

    Walk 20 min.

     

     

    Slow jog 10 min.

     

     

    Walk 15 min.

     

     

    Slow jog 5 min.

     

     

    Walk 10 min.

     

     

    ( 60 min. running with Alan )

     

     

  • fred-urie Legend 830 posts since
    Dec 17, 2007
    Currently Being Moderated
    207. Jan 28, 2009 9:42 AM (in response to fred-urie)
    Re: 50 plus training and racing - Jan. '09

    Liz, congratulations on your race.

  • runningindc Legend 267 posts since
    Sep 29, 2007
    Currently Being Moderated
    208. Jan 28, 2009 4:46 PM (in response to ksrunr)
    Re: 50 plus training and racing - Jan. '09

     

    Thanks everyone for the race congrats.  I am still on the runners high.  More info for those interested.....

     

     

     

     

     

    Official Stats: 2009 Miami ING half marathon  13.1 in 2:36:16 for an avg 11:56 m/m

     

     

    Mr. Garmin had a different story: 13.35 miles in 2:33:12 for an avg 11:29 m/m. 

     

     

    Splits:  12:10, 11:15, 11:01, 11:45, 11:44, 11:35, 11:24, 11:03, 11:27, 11:27, 11:42, 11:25, 11:42 and that last .35 in 10:09.

     

     

    My splits tell the story...this was the best half I have ever run.  I was not expecting this and I am happy.  I finally feel as if I am back.  FYI:  My chip time was 2:51:41 in 06 and 2:48:56 in 07.  I could not run it in 08.  Nothing like a year and a half off to improve your times. 

     

     

     

     

     

    2 gu's.  16 oz of water in my fuel belt (which was all gone at the end).  2 cups of water at every waterstop after passing the first one.  One to take a few sips from and then the rest got poured over my head, down my arms and down my legs.  Sunscreen at 7 a.m. and again at 8 a.m.  Result, no sunburn.  Yeah!!! 

     

     

    I headed to Miami with much concern as this would be my first half since my injuries took me down in June of 07.  Would the wheels fall off?  Would I end up injured again?  Should I be doing this?  Is it too soon?  Worry worry worry, fret, fret, fret.  But I knew that my training was right on, I followed instructions for recovery, and I felt ready to run.  A couple of runs (Wed and Thurs) through the neighborhoods of Miami (a beautiful area called Pinecrest) resulted in feeling great.  I got to meet and chat with Bart Yasso at the expo, I got to visit with my cousin who I don't get to see very often, and I got to thaw out.  Can't ask for more than that.

     

     

     

     

     

    As for my running health, I was very tired all day Sunday, and a bit stiff doing steps, but nothing too bad.  Monday morning gave me very achy quads.  Tuesday I did an easy run before catching my flight home and just an hour after that run my quads were silent.  I am ready to run again.  Now, what to do next???

     

     

  • SierraLauren Pro 148 posts since
    Dec 31, 2008
    Currently Being Moderated
    209. Jan 28, 2009 5:03 PM (in response to runningindc)
    Re: 50 plus training and racing - Jan. '09

     

    Congratulations runninginDC for your half marathon. Perhaps another half marathon is in on tap?

     

     

    Ah, Geese. How wonderful to see them on your run, KS. They are majestic birds in flight.

     

     

    Honk.

     

     

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