50 Plus September Running and Racing
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<p>Since Sunday my miles have been 21, 2.2, 5 and then today. Goal was ten miles with some faster miles embedded, a wave run. But after a 3 mile warmup I did one at 7:49 which was too quick and then I had nothing left. So after one slow I did two at MP and jogged the rest for ten total. I should get 50 in this week. Running out of time. Spareribs</p>
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<p>You're ready Ribs. Just stay fit and focused.</p>
<p> </p>
<p>4 hours running this week so far beginning Mon morning. Included 8 X 400 w/200 recoveries trying to hit 5kpace. Close enough. 10.5 miles of hills this morning.</p>
<p> </p>
<p>I don't doubt your legs hurt Fred. They never stop! Thanks for starting the new thread. </p>
<p> </p>
<p>Ok ladies; it's safe to come in here now.</p>
<p> </p>
<p>4 hours running this week so far beginning Mon morning. Included 8 X 400 w/200 recoveries trying to hit 5kpace. Close enough. 10.5 miles of hills this morning.</p>
<p> </p>
<p>I don't doubt your legs hurt Fred. They never stop! Thanks for starting the new thread. </p>
<p> </p>
<p>Ok ladies; it's safe to come in here now.</p>
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1,450 Posts
<p>Hi guys. The women will be along; they know where the Big Dogs reside. Nice running, Ribs.</p>
<p> </p>
<p>I did my regular Wednesday wired-up TM tempo run this morning. I amuse myself by speculating about what affects my performance, as measued by HR. I had a good one today, with AHR in 3 tempo miles of 138, 147, and 152 bpm. That's close to the best numbers I've seen in the couple of years I have been doing this, and better than recent weeks. A cold front came through last night, so the outside temperature is low. My last 20-miler was a week and a half ago, which seems to be enough time for me to get over any soreness and still benefit from a long run. I am rehydrated from the weekend's medium-long runs. I would have thought time since breakfast (1 hr) would have worked against me; if it did, maybe I could do even better. Whatever the reason, it's nice to see my HR stay at a sustainable level while I hold a 7:30 m/M pace.</p>
<p> </p>
<p>I did my regular Wednesday wired-up TM tempo run this morning. I amuse myself by speculating about what affects my performance, as measued by HR. I had a good one today, with AHR in 3 tempo miles of 138, 147, and 152 bpm. That's close to the best numbers I've seen in the couple of years I have been doing this, and better than recent weeks. A cold front came through last night, so the outside temperature is low. My last 20-miler was a week and a half ago, which seems to be enough time for me to get over any soreness and still benefit from a long run. I am rehydrated from the weekend's medium-long runs. I would have thought time since breakfast (1 hr) would have worked against me; if it did, maybe I could do even better. Whatever the reason, it's nice to see my HR stay at a sustainable level while I hold a 7:30 m/M pace.</p>
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3,426 Posts
<p>Fred, hope you're not playing BB in that rotten heat you're having.</p>
<p>Rootin' for GGP's quick return. Ilene, you too.</p>
<p>I think you're ready too, Ribs. Now <em>you</em> start believing.</p>
<p>Just excellent, ksrunr. As always.</p>
<p> </p>
<p>90' vinyasa</p>
<p>wu, 6x5' @ 10k effort (6:51-7:08) wd</p>
<p> </p>
<p>Start too fast, end too slow. Yup, sounds like me.</p>
<p> </p>
<p>ETA: Hiya, Big Dog FO. You nipped me at the line. <img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""></p>
<p>Rootin' for GGP's quick return. Ilene, you too.</p>
<p>I think you're ready too, Ribs. Now <em>you</em> start believing.</p>
<p>Just excellent, ksrunr. As always.</p>
<p> </p>
<p>90' vinyasa</p>
<p>wu, 6x5' @ 10k effort (6:51-7:08) wd</p>
<p> </p>
<p>Start too fast, end too slow. Yup, sounds like me.</p>
<p> </p>
<p>ETA: Hiya, Big Dog FO. You nipped me at the line. <img alt="" src="http://files.kickrunners.com/smilies/wave.gif" title=""></p>
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<p>I'm back! 
well running a bit. nice and slow 12 min pace and my legs feel almost normal. Luckily I have just enough time to squeeze in my marathon training for the October 2nd marathon in Utah. <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
well running a bit. nice and slow 12 min pace and my legs feel almost normal. Luckily I have just enough time to squeeze in my marathon training for the October 2nd marathon in Utah. <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
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78 Posts
<p>Hi everyone!</p>
<p>I havereviseds my optimistic plan to run a marathon this year, and am going to aim for spring, either the Canon Mississauga Marathon or Goodlife Fitness Toronto. I should have enough time between now and April to work on building a proper training programme so I can race rather than just try to hang in to the finish.As I will be 60 by then a BQ should definitely be within the realm of possibility.</p>
<p>Moved my son to his new place last weekend and was pleasantly surprised, though small it is nice, and spotless, better than many student apartments!</p>
<p>Simon.</p>
<p>I havereviseds my optimistic plan to run a marathon this year, and am going to aim for spring, either the Canon Mississauga Marathon or Goodlife Fitness Toronto. I should have enough time between now and April to work on building a proper training programme so I can race rather than just try to hang in to the finish.As I will be 60 by then a BQ should definitely be within the realm of possibility.</p>
<p>Moved my son to his new place last weekend and was pleasantly surprised, though small it is nice, and spotless, better than many student apartments!</p>
<p>Simon.</p>
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612 Posts
<p>Tuesday - Run 7, walk 4</p>
<p>Wednesday - Run 10, walk 4</p>
<p>Thursday - Run 7, walk 9</p>
<p>Friday - Run 1.5 hours, basketball shoot 3 hours, walk 2.5 hours, weights 15 minutes</p>
<p> </p>
<p>Saturday</p>
<p>40 minute warmup, 8 times 200 meters hard/200 meters easy, 10 minute warmdown</p>
<p>55F and windy</p>
<p>Wednesday - Run 10, walk 4</p>
<p>Thursday - Run 7, walk 9</p>
<p>Friday - Run 1.5 hours, basketball shoot 3 hours, walk 2.5 hours, weights 15 minutes</p>
<p> </p>
<p>Saturday</p>
<p>40 minute warmup, 8 times 200 meters hard/200 meters easy, 10 minute warmdown</p>
<p>55F and windy</p>
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2,127 Posts
<p>Thank you Simon. I just need to be sure that the next 3 weeks have some good quality miles in them. Today we got a break in the temps and it would have been a good day to really air it out, but I did just 3.3 to get in over 50 miles for the week. Tomorrow is a MLR and I hope if it is cool like today I can put some quality miles inside the workout. I feel so good right now. Spareribs</p>
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1,450 Posts
<p>The weather makes so much difference, doesn't it, Ribs? I hope you have a crisp fall day on Oct. 3.</p>
<p> </p>
<p>I ran in IRC today, warming up for 3 M and then running in a 15 M race. With some CD afterwards, the total was about 19 M. I was aiming for 20 but I wasn't planning to go as fast as I did in the race, so I think it balances out. My time was 2:07 but the course was short (14.7 M seemed to be the consensus), which works out to a 8:38 m/M average pace. Good to get this one behind me--only one 20-miler to go now.</p>
<p> </p>
<p>I ran in IRC today, warming up for 3 M and then running in a 15 M race. With some CD afterwards, the total was about 19 M. I was aiming for 20 but I wasn't planning to go as fast as I did in the race, so I think it balances out. My time was 2:07 but the course was short (14.7 M seemed to be the consensus), which works out to a 8:38 m/M average pace. Good to get this one behind me--only one 20-miler to go now.</p>
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2,127 Posts
<p>Thanks FO. I'm pretty certain 10/3 will be a cool day, much better than here in TX.</p>
<p> </p>
<p>Yesterday I did a 13.4 mile wave run and was pretty happy with the embedded miles, last one at 7:50. Today I did a very slow 5 mile recovery run. Couldn't believe how tired I felt. Full flexibility and core workout at the Y afterwards. If form holds true, I should be able to do 5 miles at easy pace tomorrow. </p>
<p> </p>
<p>SS mentioned on the daily yesterday that she did 20.5 miles at 8:01 pace. That is one very nice LR! Spareribs</p>
<p> </p>
<p>Yesterday I did a 13.4 mile wave run and was pretty happy with the embedded miles, last one at 7:50. Today I did a very slow 5 mile recovery run. Couldn't believe how tired I felt. Full flexibility and core workout at the Y afterwards. If form holds true, I should be able to do 5 miles at easy pace tomorrow. </p>
<p> </p>
<p>SS mentioned on the daily yesterday that she did 20.5 miles at 8:01 pace. That is one very nice LR! Spareribs</p>
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1,450 Posts
<p>Ribs, I wonder if some of that tiredness was dehydration. I have been watching my weight closely for the past few weeks, and I know a 13-miler would dehydrate me enough that full recovery would take days.</p>
<p> </p>
<p>ksrunr, we hope you're high and dry. I see the Jayhawk is back.</p>
<p> </p>
<p>SS is amazing. Nice to see Ilene back on the roads.</p>
<p> </p>
<p>5.5 M for me today, with a couple miles on trails. I managed to stay ahead of the skeeters.</p>
<p> </p>
<p>ksrunr, we hope you're high and dry. I see the Jayhawk is back.</p>
<p> </p>
<p>SS is amazing. Nice to see Ilene back on the roads.</p>
<p> </p>
<p>5.5 M for me today, with a couple miles on trails. I managed to stay ahead of the skeeters.</p>
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3,426 Posts
<p>Gee. Thanks, gents. The run went pretty well. Perhaps just a titch over "steady." But I felt good today after yesterday's day off.</p>
<p> </p>
<p>Days off are kind of nice when you're really tired. Eh, Ribs?</p>
<p>Excited for you and FO and others going to MN.</p>
<p> </p>
<p>Off to find some old tennis balls to get at some knots that need some fixin'.</p>
<p> </p>
<p>Days off are kind of nice when you're really tired. Eh, Ribs?</p>
<p>Excited for you and FO and others going to MN.</p>
<p> </p>
<p>Off to find some old tennis balls to get at some knots that need some fixin'.</p>
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78 Posts
<p>Recent runs,</p>
<p>Saturday-5 and change, easy pace.</p>
<p>Sunday, 10.9 miles over rolling hills, easy pace.</p>
<p>Monday, day off with tight legs.</p>
<p>Tuesday, 8 miles steady pace, stretching.</p>
<p>Gradual process regaining fitness, I am finding my legs tire very easily and my perceived effort level is higher than In expect it to be for whatever pace and route I am running.</p>
<p>Nice 800m the other day by yet another Kenyan star- 1:41.01! I could do 400m in that time.....</p>
<p>Good runs everyone!</p>
<p>Simon.</p>
<p>Saturday-5 and change, easy pace.</p>
<p>Sunday, 10.9 miles over rolling hills, easy pace.</p>
<p>Monday, day off with tight legs.</p>
<p>Tuesday, 8 miles steady pace, stretching.</p>
<p>Gradual process regaining fitness, I am finding my legs tire very easily and my perceived effort level is higher than In expect it to be for whatever pace and route I am running.</p>
<p>Nice 800m the other day by yet another Kenyan star- 1:41.01! I could do 400m in that time.....</p>
<p>Good runs everyone!</p>
<p>Simon.</p>
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612 Posts
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<div class="wiki_markup" id="user_content_1943141">
<p>I hit my life bottom on May 15 this year, and then set about changing my existence.</p>
<p> </p>
<p>Without that negative event I would never have discovered how my brain functions.</p>
<p> </p>
<p>Now my life is based on productivity - physical, intellectual, cognitive/psychological, spiritual and altruistic/compassionate.</p>
<p> </p>
<p>Sunday - run 15, walk 12</p>
<p>Monday - run 12, walk 7</p>
<p>Tuesday - run 11, walk 12, basketball 2 hours.</p>
<p> </p>
</div>
</div>
<div class="wiki_markup" id="user_content_1943141">
<p>I hit my life bottom on May 15 this year, and then set about changing my existence.</p>
<p> </p>
<p>Without that negative event I would never have discovered how my brain functions.</p>
<p> </p>
<p>Now my life is based on productivity - physical, intellectual, cognitive/psychological, spiritual and altruistic/compassionate.</p>
<p> </p>
<p>Sunday - run 15, walk 12</p>
<p>Monday - run 12, walk 7</p>
<p>Tuesday - run 11, walk 12, basketball 2 hours.</p>
<p> </p>
</div>
</div>
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8,455 Posts
<p>Ran 12 miles on Sunday and "raced" the Conquer the Bridge on Monday. Last night did some 'interval' work at the track. A few more good weeks and some long runs and I should be set. No time to taper however. </p>
<p> </p>
<p>Conquer the Bridge</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/56687/width/1000/height/800/flags/" target="_blank"><img alt="bridge VT.jpg" class="lightbox-enabled" data-id="13906" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13906/width/374/height/263" style="; width: 374px; height: 263px"></a></p>
</p><p> </p>
<p>Conquer the Bridge</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/56687/width/1000/height/800/flags/" target="_blank"><img alt="bridge VT.jpg" class="lightbox-enabled" data-id="13906" data-type="61" src="http://www.kickrunners.com/content/type/61/id/13906/width/374/height/263" style="; width: 374px; height: 263px"></a></p>
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