6:10 AM 70 minutes running, 50F
7:50 Indoor track - 45 minutes with 10 times 60 meters @ 5:20 mile pace
Basketbal 2.5 hours
September 2 - run 6, walk 2, 53F
Mon 6 ez miles along the trinity river in Ft. Worth
Tues 6 ez miles along the trinity river and 4.35 hard trail miles with young son.
Wed. 10 miles mostly on gravel trail around Town Lake Austin
Back home to tremendous heat and humidity again.
Sorry for my absence. Been away for work then HTC. I will make some remarks about it tomorrow.
Runinchicken, I see you joined one of the other forums under your old name and glad to see you posting.
KS, isn't the Town Lake run in Austin just the best? Runners of every speed, canopy of trees, local shoe store puts out water, and a soft surface. And with everyone out there, you don't feel like you are some weirdo. Everyone runs in Austin. What a city.
Got home Sunday night, pretty beat. Monday and Tuesday I did just one lap on the dirt, 1.1 miles, but I did a ton of flex and core work later at the Y, which I felt was more important. Today was 3.3 on the dirt followed by just flexibility, and I was surprised to find my final .5 mile showed how weak my quads still are. I am thinking 2 weeks, no quality, but just easy running and flex/core work will set me up just fine.
Then it's time to really run again. I feel super. Spareribs
Good to run at home again. Temps down to 72° this morning but humidity still over 90%. 5.75 miles of progression run. 1st mile in 9:22 but that included being stopped by the police as they were looking for some guy who was chasing a single woman runner this morning. No more than finished with him than they found the guy. Fairly young guy, drunk, long pants, no shirt. That's why I don't like dw running alone. She still doesn't think anything will happen to her. Pace started to pick up and finished with 6:23 mile. Top pace according to mr garmin 5:18 for a spell. Will get another easy run tonight.
Good runs all
Wednesday - run 6, walk 2
Thursday September 3 - 57F
6:30 AM 800 warmup, 2.5 miles @ highest steady state, 800 jog, mile @ max, 200 jog, mile @ max, 800 jog,
800 @ max, 400 jog, 400 @ max, 200 jog, 200 @ max, 200 jog .
15 minute drive, 30 minutes lats, biceps, triceps, deltoids.
Ritzenhein running the American record 12:56.
Friday - 9 miles easy , 56F
6:25 AM 800 meter warmup, 9.5 miles @ "tempo", 59F and ground fog.
Basketball 40 minutes just dribbling, weights 20 minutes.
Sierra, you shouldnt worry. I am definitely the slow guy in this group, as evidenced by my run this morning - I bonked after just 4 miles on http://www.gmap-pedometer.com/?r=3144289 this route , and that was barely a 10 minute pace ... I didn't realize I was getting so bonky (if you will forgive the neologism) until I stopped and bent over to pick up a bit of trash.. whew... The transition from treadmill to pavement is more demanding than I had imagined ... Overall I am still going to claim it was a good run
Mr Ribs... having down to the trail around Ladybird Lake a time or two myself, I can attest that it is everything you said and more...but how went HTC??
Message was edited by: BobTheNerd (to remove some embedded html )
Bob - we've all bonked at 4 miles......................or less. Depends on the conditions
Thurs. 5.75 a.m. and p.m. Both hard efforts. Just 'cause.
Fri. 10 miles of hills at 7:46 pace. Not hard/not easy
Sat. 18.75 miles. 3 mile warmup around 9:50-10 pace with dw. 13.1 miles at 7:21 pace. 2.75 mile cool down around 8:10-15 pace. 78° and mid 80's humidity. Got a nice shower during parts of the run and some head wind coming back on the 13. OA pretty okay with the effort. 66. miles for the week.
Ed Whitlock style training:
"I ran my "2:54" at age 73 in 2004 off an extended base of daily 3 hour slow runs. I had periods of shorter runs after that but still continued to have a base of 3 hour runs after that before subsequent marathons until my right knee gave trouble in 2007. I had essentially the same problem with my left knee in 2001. While the pain is running related, the basic problem is age related, osteo [arthritis|http://www.letsrun.com/forum/flat_read.php?thread=3200366#] which I have to minor degree in other joints e.g. fingers, wrists. In that I recovered from my left knee problem in 2001 I have reasonable hope that with patience I can get going again.
I started extending the duration of my daily runs in my mid 60's gradually increasing to the occasional 3 hour run by the time I was 70. I always try to increase "mileage" slowly and not make sudden leaps.
I wouldn't recommend my training program to someone else but it seems to work for me. It might work for someone else.
I don't bonk at 55F and the easy pace is about a minute a mile faster.
Patience until the cooler temps arrive, then seize the day.
6:33 AM 10 miles easy, 55F and 94%, HR 102 to 81.
Yeah, Fred, you and KS are surely correct, heat and other factors surely contributed.
But what bothered me is that even after correcting for an uphill grade on a cool morning today, my pace is about 30 seconds slower than predicted. I found the reason on the scales - about ten pounds of reason I guess it will have to be no more Schlotski's for a while ...