July - 50 Plus Training and Racing

Support | Organizer Technology Solutions

Search Cool Running Community

Last post: Jul 31, 2009 9:31 AM by Spareribs823

Go to original post 1 2 3 4 5 ... 9 Previous Next

BobTheNerd

41 posts since
May 9, 2009

Currently Being Moderated

30. Jul 6, 2009 5:09 PM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Speaking of Armstrong and training, you might find this interesting.

http://www.edb.utexas.edu/coyle/content/armstrong%20article%20JAP.pdf

I've not studied it yet in any detail, but I would rather hear your impressions and from the other experts here before digging through it myself.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

31. Jul 7, 2009 9:49 AM

in response to: SimonnR

Re: July - 50 Plus Training and Racing

The key statement there is Armstrong's blood lactate levels after exhaustive exercise compared to other elite cyclists.

He is a genetic freak like Bekele, Geb, etc.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

32. Jul 7, 2009 10:01 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Tuesday

5:30 AM 23 miles @ 59 to 64F and low humidity

The first 6 with Bill. A woman ( Michelle ) went by me at 18 so I picked up the pace and hung with her for the last 5

miles at a faster pace. I thought I was almost done at 18, and finding I had more in the tank when I changed the

pace, was a surprise. I think that a lot of running is mental.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

33. Jul 7, 2009 9:59 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Simon, I made the transition from sprinter back to distance runner in July, 1992. All I had to do was stretch the speed out.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

34. Jul 7, 2009 10:30 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

<!~~$img %ImageAssetImpl:/images/xoximter_handsm.jpg$~~>!http://www.pharmapacific.com/sitebuilder/images/xoximter_handsm-127x95.jpg!

<!~~$img %ImageAssetImpl:/images/starCoach_smcrop.jpg$~~>!http://www.pharmapacific.com/sitebuilder/images/starCoach_smcrop-243x281.jpg!

altitude simulator ready to use, with 1 (green) hypoxic silo on top and 3 (black) AltoMixers. This unit is equal to 15,000 ft. of simulated altitude. Place the pulse oximeter on your finger and set your timer to 6 min and begin breathing. After 1-2 min you will see your blood O</span>2</span> levels drop to your desired </span>

Report Abuse

ksrunr

1,292 posts since
Aug 14, 2007

Currently Being Moderated

35. Jul 8, 2009 6:25 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Fred - can you explain that gadget in layman's terms? Do you or have you used that? My son spent the last year sleeping in an altitude tent as we are 50 ft above sea level.

After yesterday's bonk of a run; I got in 11.8 miles of hills at a pedestrian 8:12 pace. Kept dreaming about how cool it will be in Portland in October. Fingers crossed. Ribz and I feel sorry for you all having to run in those frigid 60 and 70 degree temps.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

36. Jul 8, 2009 9:20 AM

in response to: ksrunr

Re: July - 50 Plus Training and Racing

KS, I used an altitude simulator in 82-83. It was a canister that strapped to your back and removed oxygen from the air.

I altered the air intake, threw up for 16 hours, went to the hospital, and got rid of it.

I believe that the simulator here alters the the CO2 composition. If I had it, I would try running with it, and so would Bill.

Actually, Bill would lengthen the intake hose and box with it on.

My buddy Jaime, had one and he called it the " attitude stimulator." He use to do cross country sking in the simulator,

and became the dominant distance runner in my city.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

37. Jul 8, 2009 9:17 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Wednesday

7 miles without a watch, 56F, legs felt like they were embedded in concrete, back spasms.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

38. Jul 8, 2009 10:37 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

KS, in the altitude tent the amount of nitrogen is increased, decreasing the percentage of oxygen that is being inhaled.

Report Abuse

fred-urie

830 posts since
Dec 17, 2007

Currently Being Moderated

39. Jul 9, 2009 10:54 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Thursday

I took meds for my back yesterday, and the spasms stopped.

5:29 AM 3 mile warmup with one 30 second acceleration, 3 minutes and 40 seconds as hard as possible,

1 mile jog, 52 seconds as hard as possible, warmdown, 59F and ground fog.

Report Abuse

ksrunr

1,292 posts since
Aug 14, 2007

Currently Being Moderated

40. Jul 9, 2009 11:32 AM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Fred - on the track? a 1200 and a 400?

Another 5.75 this morning relatively easy. Started with another fellow and first mile pedestrian. Ended with 8:05 pace. Will run another 5.75 tonight. Heat index today to hit 113 degrees. Will run at 7 p.m. so it will be only 90 true degrees out.

Speaking of all out. I bought Hudsons book and am going to use some of his workouts. Tomorrow I'm going to run 16-18 (will decide before I start) miles and he calls for the last 20 mins hard. I suspect that will be about 3 miles in this heat and on the hilly course I'll run.

Report Abuse

Spareribs823

2,040 posts since
Dec 14, 2007

Currently Being Moderated

41. Jul 9, 2009 2:26 PM

in response to: fred-urie

Re: July - 50 Plus Training and Racing

Haven't posted much this week. Let me share what I am up to. My mileage has been hovering between 30 - 40, and I seemed to be falling into a rut of either a) complaining that it is too hot to run more miles, or b) applying some speed/intensity to my runs a couple of days a week and I felt like I had hit a ceiling. This week I decided to run as many miles as I could, without falling down or totally bonking. As Fred said, a lot of it is mental.

In order to do this, I have forgotten about speed and am running everything at a nice easy pace, faster than ten's but not much, and no intervals or tempo work. Sunday's ten-miler could have been longer, but I wanted to have enough pep to do something more than just a short recovery run on Monday. So since Sunday I am running 7-8 miles a day and have 40 in with two days to go in the week. Assuming I don't screw up, it looks like I will run about 54 miles this week, a big jump over my previous weeks and the first time over 50 in two years.

I was talking with Jim24315 on line a while back and both of us agree that we perform best as racers when we are in the constant 50-60 mpw range. I just refuse to accept that I can't do that again. And this week of running, in the heat, will be good evidence that it is achievable for me. Next week I travel and that automatically cuts me back, but week after next I hope to run 50+ again.

Sierra, I do a flexibility workout daily, and twice a week very faithfully I do a core workout. I firmly believe it is those workouts that are allowing me to run like this now and feel pretty good, no aches or twinges anywhere. When the temps drop here after the summer winds down, I will re-introduce some intensity to the runs.

This is a pretty big leap for me. A friend of mine who is a cardiologist told me after my heart surgery, 'It may be that you won't be able to train at 40 mpw any more." That was all I needed to hear. So now I have some confidence again.

KS, I see you are going to Oregon in the fall. Did I mention I am doing Hood to Coast in August? Spareribs

Report Abuse

SierraLauren

155 posts since
Dec 31, 2008

Currently Being Moderated

42. Jul 9, 2009 6:06 PM

in response to: Spareribs823

Re: July - 50 Plus Training and Racing

Ribs, I definitely think the stretches and core exercises have helped tremendously. I do the stretches after every run and the core nearly the same. I looked back over my log and I'm almost certain that the injury occurred on the hiking trip in mid-June. I ran several days in a row this week and there's been no pain, and I've felt something only minimally, as if it's on it's way out and not something that's being aggravated. Over 40 miles for you this week is great, Ribs.

Sorry you had such a lousy day with the cement legs, Fred. It's so hard on days like that.

Simon, the rubber track is fairly soft. I've run on a cinder track and it is softer than that. Compared to cement sidewalks, it's a sponge. It looks solid and hard but it's not. Water pools in the middle of it during winter rains and then drains off.

This week for the first time I ran off the track for 5.3 miles one day (the Strawberry fields loop) with a few ups and downs. I felt fine.

I think easy daily running is the way to go most of the time. I mean not too slow but not too fast (and sometimes as slow as your body tells you). A little bit of speed work goes a long way. That LSD does allow you to go farther than you'd be able to (without injury) otherwise. And, when you have that kind of base, when you run fast, you don't run out of gas as quickly. It is mostly a mind game. You know what it feels like to run every day, and so when you push yourself, you have that inner resource (confidence) to draw upon.