50 Plus July Race, Time Trial and Training

We used to call it ankle running Fred. Learned it from Lydiard.

Sit back on your heels and stay off your toe maybe use some heel lifts.

Wednesday - jog 10, walk 5

Thursday

AM 30 minute warmup, 13 minutes and 11 seconds @ race pace, 68F and less humid.
 

What's race pace?  You don't have to reveal numbers, just what distance race, Fred?

Catching up a bit here:

T: 7 easy

W: 7 hilly plus 6x100m strides, 90' vinyasa, 13.5 cycle

T : 8.7 miles, incl 3x10' at 7:11 avg [2' jog]

F: 90 vinyasa

I end up doing hard/easy but not by choice, with running every day.  On Wednesday I had hoped to do 6 with some 400's but was very fatigued and quit early.  Then yesterday I felt great and bounced right back and did the 400's.  So today it was just an easy 3.4 as I've had a lot of work to do.  About 5 tomorrow gives me another 40 mile week and I am feeling fine.  Spareribs

The track where I live.

SS, I start in front of my house run down the road around a park, and finish in front of the Tim Hortons, distance unknown. I cut time off the course every hard run the past 2 weeks, but

ended up limping.

Thurs.  schedule called for 1.5 hours with 2 X 2 mile at 5k pace with 1 mile between.  Bonked big time.  Ended up with 9 miles with 2 short surges.  Just too hot and humid.  Probablly did more harm than good.

Fri. schedule was 45 mins ez

Sat.  1.5 hours with 4 X .75 miles at 5k pace with .25 recoveries.   Ran 77 mins and intervals were pretty close.  Finished as the sun was coming up.

How wonderful is that fred, where you live.  It is brown, flat and hot here, not so scenic, certainly no gray whales or neat things to see, almost embarrassing considering I grew up in the northeast in upstate NY between the Storm King Mountain and the Hudson River.

So after wrapping up another 40 last week, I ran 18 yesterday, just under ten minute miles, but I was happy with it as I ran 5 a bit harder the day before.  Don't like to take days off before a hard workout.

Today was a recovery run, 2.4, untimed and nice and slow, then a wonderful flexibility and core workout at the Y. I am home all week and working hard at my real job.  Spareribs

Hi everyone!

I used to post here using SimonR, but due to a lack of running for several months caused by various events in my life which were more important, I have not posted in so long I cannot remember. (I have re-introduced myself in the `say hi` thread.)

I hope you won`t mind if I rejoin the group- it is nice to see all the familiar names again! 

Thanks, Simon.

Welcome back Simon.

11.5 miles today before the sun came up and scorched the earth again.   ran 4 of those miles at a tempo type pace.

Saturday- 20 min. warmup, 11 minutes hard, 10 min. warmdown, 94% humidity

Sunday - 25 min.warmup, 14 minutes @ tempo to sub max, 20 min. warmdown, walk 3 miles

Monday - Jog 9 miles, walk 3 miles

Tuesday - 25 min. warmup, 4 times 2:30 hard/2:45 easy, 15 min. warmdown.

3 speed in 4 days.

Welcome back Simon.

Great to see Simon rejoin us.  Hope all is well with you.

4.5 easy, then a flex workout.  Swamped with business work just now.  Spareribs

Thank you all for the welcomes, much appreciated!

Ribs I am glad to see you are still well and running well, sorry to hear of the achilles problem, Fred, though it does not seem to hold  you back from working harder than the rest of us.

I hope you and your son got to watch the Tour, KS, I would be interested to know what you thought.

I went back a page and watched the video, I thought the winner was fighting very hard for a time the last half lap, it looked as if each stride was a separate effort as opposed to being part of a smooth flow. Not a criticism, more an indication of how hard he was pushing. I would love to learn more about the coaching side of the sport.

Ran 7 miles today, 4 at 9 min. pace then 3 at 8 min.

Nice running Simon. 

My son and riding friends for the most part are not happy with Contador.  They feel broke with unwritten racing rules.  Contador did slow down the group when Sanchez had problems a day or two later.  I am not a Lance Armstrong fan by any stretch but I believe he would not have behaved like Contador.

Agree with your point- different fron Jan Ulrich-Armstrong a few years back. Also wondered about Vinokourov, he seemed to recover suspiciously quickly from very hard days.

Sorry- this is supposed to be about running!

Working early shift tomorrow so will do an evening run.

Simon - we have some flexibility of topics as there aren't too many of us oldsters left.  :)

Fred - speaking of different topics.  Last night on the local sports report they mentioned a 72 y.o. who has run 21 marathons over his running career.  I've heard of him but never met him.  Know he coaches for free one of the gals I run with.  Anyway he's decided that he doesn't have any serious runs to conquer or goals to meet so he took up boxing lessons 6 months ago.  He is going to KC in a couple weeks hoping to find somone his weight (140 lbs) and near his age who will fight him.  Thought that was pretty cool.  I know you've mentioned some of the great condition some of your local boxers have.

7.25 ez this morning.   Tomorrow 1.5 hours in the hills with 6 hill repeats by 100M near the end at 3k pace.  Looking forward to it.

Ribs:  You're building mileage nicely.  Do you have a time goal for Twin Cities? You might be leaving me in the dust.

SS:  When Fred says race pace, you just have to remember that he's a miler.

I did my regular Wednesday TM run today, with HR monitor.  After 1 M warm-up to get my HR to 130 bpm, I did 3 M @ 7:30 m/M, 0.5% incline.  That's a fast tempo run for me, according to McMillan.  AHR was 139, 151, and 155 bpm for the three miles, and the ending HR got a little over 90% of max.

FO, I would like to get in under 4 hours, but that will be a stretch. Still, there is no point not going for it. I train best for all running events at between 50-60 mpw, but since my surgery I have learned I get too fatigued at more than 40 per week which is where I am pretty regularly right now.

Today was 5.5 easy, with 5 x 1/4 mile mixed in @ 7:21 pace.  I felt very good at the end, which pleased me.  Spareribs

Quote:

Originally Posted by Spareribs 

FO, I would like to get in under 4 hours, but that will be a stretch. Still, there is no point not going for it. ...

Sweet.  Maybe 4:00:59 would be okay, eh? I'm hoping for a crisp fall day.
 

I watched most of the Tour, and was inspired by the greatness of the athletes.

My buddy took up boxing at 55 and he's going to Ringside to fight. Without a doubt he

is the greatest 57 year old athlete in my city.

Thursday was my toughest workout this summer, and I went into it knowing it was going to

hurt.

Thursday

25 minute warmup,

9 minutes and 5 seconds as hard as possible, 3 min.rest

2 minutes as hard as possible, 3 min. rest

62 seconds as hard as possible

25 minute warmdown

Friday - Jog 1 hour, walk 1 hour, basketball 1 hour, weights 15 minutes.

M60 5000 Meter Run
===============================================================
       USATF: * 17:19.00
    Name                     Age Team                    Finals
===============================================================
Finals
  1 Winn, Doug               M60 Unattached            17:26.48
  2 Shaheed, Nolan           M61 So Cal Track Club     17:47.20
  3 Price, Roger             M61 Raritan Vall          18:23.87
  4 Yamagata, John           M60 West Valley           18:56.76

http://runningtimes.com/Article.aspx?ArticleID=15251

http://www.letsrun.com/2010/shaheed0128.php

"

INDIANAPOLIS - Longtime masters standout Nolan Shaheed of Pasadena, Calif., has been named USA Track & Field's Athlete of the Week after setting a masters world indoor mile record Saturday at the Hartshorne Memorial Miles at Cornell University in Ithaca, N.Y.

Shaheed ran in the men's 50-59 mile race where he finished eighth, but his time of 4:57.06 is a new world indoor record in the M60-64 age group. Shaheed's performance bettered the old mark of 5:01.76 set by American Dan Conway in 1999. Shaheed's new indoor record is faster than the listed American outdoor record of 4:58.2 by James Sutton from 1991."

Geez, the guy who finished 4th runs sub-19 in the Mens 60+ AG.  Who are these people?

4 easy for me wraps up my 4th 40 mile week in a row and a decent July. I finally feel like things are coming together. August and September are all I have left for training, and not even all of September.  Spareribs

Got my 20 done today, but they ran out of water and Gatorade on the course when I was still 5.3 miles from being finished. Bad as I was feeling at 94 degrees, I was strong enough that if I had had something to drink I'm sure I could have run another mile. Still, I'll take a 20 on a day I didn't feel all that energetic.  Spareribs