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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
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!
It's hard to paint us all with a wide brush. Certainly some 50 y.o. can do those workouts and there are plenty of 30 y.o. who break down doing our workouts. Genes and intelligent training certainly play a big role. Today I ran 7 @ 8 mins straight up. 65 degrees and a ton of humids. Tonight cold front blows thru. Ribz probably already experiencing it. Thanks Canada!! Rest of the weekly lows in 30's and 40's.
San Sebastian, ESP
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.
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!
Euph - S. TX. is as windy as my home state of ks especially in the spring so wind is not the problem. The wind in the race nearly stopped my forward progress a couple times making for an interesting race.
Sierra - that sounds like a nice workout
13.1 miles this morning at marathon pace plus 40 seconds in our hills. 39 degrees with windchill of 30. Cold for us. No frog sightings this morning but 5 seperate flocks of geese flew over in formation honking merrily along.
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???
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.