50 Plus March Running, Racing and Cross Training
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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>HappyFeat</strong> <a href="/forum/thread/72840/50-plus-march-running-racing-and-cross-training#post_1987701"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><span>I'm 54 and a half</span></p>
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Me, too!! Well..... 54 and 5 months anyway!</p>
<p>I think there are more of us over 50 left around these days than under.</p>
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<div class="quote-block">Originally Posted by <strong>HappyFeat</strong> <a href="/forum/thread/72840/50-plus-march-running-racing-and-cross-training#post_1987701"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><span>I'm 54 and a half</span></p>
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<p><br>
Me, too!! Well..... 54 and 5 months anyway!</p>
<p>I think there are more of us over 50 left around these days than under.</p>
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78 Posts
<p>I recently turned 60, so any race I run this year is a new PB for my new age group!</p>
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<p>This week- Monday 30 minutes on the ``bike to nowhere`.</p>
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<p>Yesterday 25 pushups, 5 miles plus at easy pace, 25 more pushups.</p>
<p>Today, long shift at work so likely nothing!</p>
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<p>This week- Monday 30 minutes on the ``bike to nowhere`.</p>
<p> </p>
<p>Yesterday 25 pushups, 5 miles plus at easy pace, 25 more pushups.</p>
<p>Today, long shift at work so likely nothing!</p>
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470 Posts
<p>In honor of Simon's push-ups, I just did 35 wall push-ups. Now I'm outa breath and my triceps are Wide Awake. Remind me to do that again sometime<span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> I have 8 miles planned for this evening.</span></p>
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611 Posts
<p>Welcome HappyFeat.</p>
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<p>Friday - Run 2 hours and 10 minutes, 37F</p>
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<p>Saturday - Run 65 min.warmup, 1 times 200 meters sprint, 43F</p>
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<p>Sunday - Run 1 hour and 53 minutes</p>
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<p>Monday - Run 2 hours and 16 minutes with hills, walk 60 minutes</p>
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<p>Tuesday - Run 2 hours and 2 minutes</p>
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<p>Wednesday - Run 1 hour and 20 minutes, snowing again, tired so I didn't go to 2.</p>
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<p>Friday - Run 2 hours and 10 minutes, 37F</p>
<p> </p>
<p>Saturday - Run 65 min.warmup, 1 times 200 meters sprint, 43F</p>
<p> </p>
<p>Sunday - Run 1 hour and 53 minutes</p>
<p> </p>
<p>Monday - Run 2 hours and 16 minutes with hills, walk 60 minutes</p>
<p> </p>
<p>Tuesday - Run 2 hours and 2 minutes</p>
<p> </p>
<p>Wednesday - Run 1 hour and 20 minutes, snowing again, tired so I didn't go to 2.</p>
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3,111 Posts
<p>I just don't seem to get over here to KR as often as I'd like. I still don't know why so many have left, some say the ads, others say they didn't like some of the characters who were here (but come on, guys, they've been flushed out!) and some just went to FaceBook for their fix. Whatever, I'm trying to pop in every now and then.</p>
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<p>Running is going well. I'm loving the clear sunny days we've been getting. No change in the forecast for the foreseeable future either. Just clear sunny days, clear crisp (ok, cold) nights, highs creeping into the 20's in the daytime but there seems to always be a breeze coming from somewhere. Today it was from the NE, yesterday from the W... just to keep you guessing. </p>
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<p>Saturday I had a good strong tempo run on a hilly route, 10.1 miles @ 7:55 avg pace. Sunday had me doing 16.5 miles, but I ran it in 8:08 avg which was faster than I wanted, but other than that it went well. There sure is a lot of ice still out there. Monday I just ran down the bike path and back, found that damn headwind on the way back up the hill, but finished with 4.5 miles in about 39 minutes. Tuesday I had time to run a little longer than usual so ran 9.1 miles and ended up with an 8:05 average pace. That was faster than I wanted, and many miles (after the first 2) were sub-8 so I'm calling that a tempo run. Today, I ran mostly the same route, just a little longer on the "out" before I came "back" and ended up with 10.6 miles at 8:08 average, with several of the middle/late miles being sub-8. Felt good, and the only reason I stopped is well, I was out of time and had to stop. </p>
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<p>So... question for you more seasoned experienced runners. If my runs seem to be getting faster, but not feeling necessarily "hard" (ok, maybe not easy, but not hard either), is there a problem with doing a lot of these types of runs in a week? I usually only try to do one "tempo" run a week. And maybe I should reclassify what I call tempo. But usually, anything in the 7:45 to 7:55 range is tempo for me. Or has been. The "average" pace for any particular run might be over 8, but that's usually because I start slower and that lowers the average. I normally like to do one tempo run, one or two hilly runs (more hilly than usual), and a long run, with the rest being easy, or at least flat terrain and not all out pace. I'm feeling great, no injuries, no issues other than time constraints. As Ksrunr and Spareribs know, I have problems running "slow" most of the time. Feels awkward and clumsy, my form falls apart, etc. Should I just re-evaluate my paces, such as what is tempo, GA, Easy and Recovery? I struggle with this a lot....</p>
<p> </p>
<p>Running is going well. I'm loving the clear sunny days we've been getting. No change in the forecast for the foreseeable future either. Just clear sunny days, clear crisp (ok, cold) nights, highs creeping into the 20's in the daytime but there seems to always be a breeze coming from somewhere. Today it was from the NE, yesterday from the W... just to keep you guessing. </p>
<p> </p>
<p>Saturday I had a good strong tempo run on a hilly route, 10.1 miles @ 7:55 avg pace. Sunday had me doing 16.5 miles, but I ran it in 8:08 avg which was faster than I wanted, but other than that it went well. There sure is a lot of ice still out there. Monday I just ran down the bike path and back, found that damn headwind on the way back up the hill, but finished with 4.5 miles in about 39 minutes. Tuesday I had time to run a little longer than usual so ran 9.1 miles and ended up with an 8:05 average pace. That was faster than I wanted, and many miles (after the first 2) were sub-8 so I'm calling that a tempo run. Today, I ran mostly the same route, just a little longer on the "out" before I came "back" and ended up with 10.6 miles at 8:08 average, with several of the middle/late miles being sub-8. Felt good, and the only reason I stopped is well, I was out of time and had to stop. </p>
<p> </p>
<p>So... question for you more seasoned experienced runners. If my runs seem to be getting faster, but not feeling necessarily "hard" (ok, maybe not easy, but not hard either), is there a problem with doing a lot of these types of runs in a week? I usually only try to do one "tempo" run a week. And maybe I should reclassify what I call tempo. But usually, anything in the 7:45 to 7:55 range is tempo for me. Or has been. The "average" pace for any particular run might be over 8, but that's usually because I start slower and that lowers the average. I normally like to do one tempo run, one or two hilly runs (more hilly than usual), and a long run, with the rest being easy, or at least flat terrain and not all out pace. I'm feeling great, no injuries, no issues other than time constraints. As Ksrunr and Spareribs know, I have problems running "slow" most of the time. Feels awkward and clumsy, my form falls apart, etc. Should I just re-evaluate my paces, such as what is tempo, GA, Easy and Recovery? I struggle with this a lot....</p>
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6,783 Posts
<p>Erika - I'd go run a hard 5k or 10k race and then evaluate your weekly paces. If you're runs are getting easier you are becoming more fit and fast. I'd think you adjust your training paces on current fitness. Still (unlike Fred) most of us need to learn to run slower on ez days. If you look at what the elites run; we run our easy runs much faster than they do based on percentages. Generally, run your hard runs hard and your easy runs easy. (except for Fred 
)</p>
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<p>I'm currently running 2 and sometimes 3 hard workouts in a 6 day running week, if you count a long run as a hard workout. Easy days are easy enough that I'm physically and mentally ready for another hard workout. If I dread the upcoming workout or can't do it; I've run my easy days too hard.</p>
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<p>6 miles this morning wanting to run 8:30 ez pace; ran without a garmin and ended 8:00 pace. 6 more tonight.</p>
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<p>I'm currently running 2 and sometimes 3 hard workouts in a 6 day running week, if you count a long run as a hard workout. Easy days are easy enough that I'm physically and mentally ready for another hard workout. If I dread the upcoming workout or can't do it; I've run my easy days too hard.</p>
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<p>6 miles this morning wanting to run 8:30 ez pace; ran without a garmin and ended 8:00 pace. 6 more tonight.</p>
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3,111 Posts
<p>Makes sense, ks. I've got a 5k coming up on April 16 that isn't a PR course (hugh hill in the first mile), but I've run it enough times to have past times for comparison. So far my runs have all felt pretty good, with the only problem being if I overdo it in the weight room one or two days beforehand...</p>
<p>Tonight's run will be like Monday's run, so there will be a 2 mile uphill at the end, but I'll try to take it nice and easy.</p>
<p>Tonight's run will be like Monday's run, so there will be a 2 mile uphill at the end, but I'll try to take it nice and easy.</p>
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611 Posts
<p>If you are getting faster without really trying, then maybe you are moving your Anaerobic</p>
<p>Threshold the way it's supposed to be moved. Good for you Erika. Not everybody can do that.</p>
<p>And it's twice as great because you're doing it in the cold in Alaska.</p>
<p>Threshold the way it's supposed to be moved. Good for you Erika. Not everybody can do that.</p>
<p>And it's twice as great because you're doing it in the cold in Alaska.</p>
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78 Posts
<p>I am embarrassed to have missed so many days this week- and the weather was really quite nice so I have no excuse.</p>
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<p>Anyway- 13.2 kms or 8 miles or so today in 1:11:11!</p>
<p>I suppose these weird numbers just happen sometimes......</p>
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<p>Evanflein your training seems to be going really well, good job!</p>
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<p>Anyway- 13.2 kms or 8 miles or so today in 1:11:11!</p>
<p>I suppose these weird numbers just happen sometimes......</p>
<p> </p>
<p>Evanflein your training seems to be going really well, good job!</p>
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3,111 Posts
<p>Thanks Fred and Simon. It has been pretty amazing to me, too! This weekend was more of the same with 10.1 hilly miles on Saturday @ 8:20 avg pace, and 20.2 miles on Sunday @ 8:16 average. Wrapped up a 66.4 mile week for me, almost a PR in weekly distance. The only problem is today I got up with a twinge in my hip that feels like sciatic nerve issues... again. So, elliptical and weights at lunch, probably no run tonight. 12 days of running in a row is a lot for me, and I might've pushed the boundary a bit. Oh well, a little rest never hurt anyone, and I was due for a bit of a cutback week anyway.</p>
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<p>Fun numbers for your run, Simon! I like it when things like that happen.</p>
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<p>Fun numbers for your run, Simon! I like it when things like that happen.</p>
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78 Posts
<p>Yesterday- 8 miles 1:07, a few tempo kilometers in there. Raced a leaf that was floating along in the ditch- I won!</p>
<p>Still thinking I will do the 10k at the end of April that I was planning, but have revised my goal time due to not putting in the necessary work to reach my earlier goal.</p>
<p>My wife does income tax so is really busy now and I feel guilty going out for a run while she is answering the door and phone calls rather than getting the actual work done.</p>
<p>Really warm today, shorts day!</p>
<p>Still thinking I will do the 10k at the end of April that I was planning, but have revised my goal time due to not putting in the necessary work to reach my earlier goal.</p>
<p>My wife does income tax so is really busy now and I feel guilty going out for a run while she is answering the door and phone calls rather than getting the actual work done.</p>
<p>Really warm today, shorts day!</p>
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