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December 50 Plus Training and Racing

3473 Views 113 Replies 13 Participants Last post by  Spareribs, 
fred-urie
<p>Dec. 1</p>
<p> </p>
<p>Light snow but the paths were clear.</p>
<p> </p>
<p>50 minute warmup, 5 times 28 to 30 second uphill sprint with 90 sec. jog</p>
<p>recovery, same distance that I ran in 35 seconds last week, 5 min. warmdown.</p>
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Hemerocallus
<p>Woot indeed, Ilene!</p>
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<p>Hi Bob!  Welcome!</p>
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<p>Simon....that sounds like my kind of run!!!</p>
<p> </p>
<p>5 ezpz miles to the park and back.  Nuttin special, but no complaints. S'all goot.</p>
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fred-urie
<p>Erika, a standard indoor track is usually 200 meters in the inside lane.</p>
<p> </p>
<p>Monday<br><br>
Run 25 min.warmup with 10 sets of 2 times 5 seconds relaxed sprint with 5 seconds easier<br>
20 times 12.5 seconds sprint with 40 seconds jog<br>
5 minute jog<br>
5 sets of 6 times 5 second sprint 5 second jog, 4 minute jog between sets<br>
4 times 11.5 seconds sprint with 3 min. jog<br>
warmdown<br>
Basketball shoot 1 hour<br>
Walk 1 hour</p>
<p> </p>
<p>Today's track was very small.</p>
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Spareribs
<p>And Ek, you would be surprised at the time lost on a short track with the constant turns vs. running the same distance in a fairly straight line.  You always get hosed on the times.</p>
<p> </p>
<p>So 50 miles for me last week and probably the same this week.  I did 13 with 4 of them at fast but untimed pace on Sunday, recovered with 3+ yesterday and did 4.5 easy today.  Tomorrow is 11.  My plan is also to run 10 on Saturday and then do 20 on Sunday for a 30 mile weekend, my first since '04.  Spareribs</p>
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Fortunate One
<p>Nice running, Ribs.  My DD heads back to Austin tomorrow.</p>
<p> </p>
<p>5 M on the TM today.  Outside, the Big Melt is happening.</p>
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Ileneforward
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/69135/width/1000/height/800/flags/" target="_blank"><img alt="new-years.jpg" class="lightbox-enabled" data-id="15680" data-type="61" src="http://www.kickrunners.com/content/type/61/id/15680/width/500/height/375" style="; width: 500px; height: 375px"></a></p>
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Spareribs
<p>Well, I got in 11.5 today although it was warm and kind of muggy.  3+ tomorrow and 4+ on Friday before heading into my big weekend.  Spareribs</p>
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fred-urie
<p>Tuesday - run 50 min.</p>
<p>Wednesday - run 45, walk 40</p>
<p> </p>
<p>Thursday</p>
<p>25 min. warmup with 5 times 15 second hard, 8 times # @ 41, 40, 39, 37,37,37,37,37 with 90 second jog, 2 timws ? @ 11 seconds, warmdown for 60 min. total</p>
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Ileneforward
<p>Ran 5 miles last night against gale force freezing winds!  Feeling very smug that dark, rain, cold and wind haven't kept me from running this winter.  :)  </p>
<p>Time now to step up the mileage for the coming marathon: 18 miles in the morning.</p>
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Hemerocallus
<p>Hi Fred!  Hi Ilene!</p>
<p> </p>
<p>6 miles of hilly trail yesterday in new shoes.</p>
<p> </p>
<p>1 hr of cross country skiiing in Durham Forest this morning.  Definitely need new equipment if I'm going to do much of that!!!  I could have run that trail faster!</p>
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Ileneforward
<p>Hi Heme!    It must have been a great workout!</p>
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fred-urie
<p>Hi Heme and Ilene. Rain and 45F on Saturday - I can't wait.</p>
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<div id="user_imageHolder"><img alt="52bd59284090811c9e77b9cc0da8.jpeg" id="user_ctl00_ContentPlaceHolder_article_NavWebPart_Article_ctl00___RelatedArticleImage__" src="http://media.guelphmercury.topscms.com/images/f2/4d/52bd59284090811c9e77b9cc0da8.jpeg" style="border-top-width:0px;border-left-width:0px;border-bottom-width:0px;border-right-width:0px;"><div id="user_TopImageText" style="display:block;font-size:9px;font-family:verdana;background-color:#FFFFFF;text-align:left;"> </div>
<div id="user_CompleteTopImageText" style="display:none;background-color:#FFFFFF;">Speed River Track and Field Club members Eric Gillis, left, Reid Coolsaet, centre, and Rob Watson on a training run in September.</div>
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<div id="user_articleTools" style="clear:right;">
<div style="padding-top:0px;"><br>
 </div>
</div>
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Simon
<p>Hi guys! Trail running is tough, I haven`t done any cross country skiing but I should think you would need fairly smooth ground.</p>
<p>Another good week, Ribs, you are a model of consistency.</p>
<p> </p>
<p>I tried doing striders on my 4 miler today, seven all together. Four were longer, about 200-300 meters, the others 80-150 meters flat out. Now I am fully aware of the limitations of GPS but just for fun had a look at the fastest instantaneous pace I reached- it was 3:00 min or 180 secs per km, or 18 secs per 100m. (How Americans must envy or metric system! Canadians aren`t always nice, sometimes we are smug- sorry!)</p>
<p>Anyway, I thought you guys, and especially Fred, would get a good laugh out of my so-called sprinting speed. No wonder I like the 10k and half marathon better than the shorter stuff!</p>
<p> </p>
<p>With delusions of mediocrity I will be doing 10 miles or so tomorrow to wrap uip the year.</p>
<p>Happy New Year.</p>
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FlyingFinn
<p>Hi smug Ilene. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span> Gales make you tough.</p>
<p>So do hilly trails and xc skiing. Hi, Heme. I like to run on hills because it makes the flats seem easier.</p>
<p>My last long run was 6 days ago, 14 with some pretty good hills. Today I thought on flat roads I should be able to do 16 or maybe 18 with equal effort. I just kept going and got a 20 miler in, longest run since my early November trail marathon. The whole time I was wishing I was in the woods. Going there tomorrow for recovery.</p>
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Spareribs
<p>Not so consistent but thank you Simon.</p>
<p> </p>
<p>Ilene, I am inclined to agree with you that when conditions are tough and you push on through them it gives you a very confident feeling that you can deal with adversity when it comes up.  You tend to say to yourself, "Well,I've faced worse than this," and off you go.</p>
<p> </p>
<p>4.3 today in order to have 40 miles in before my ten-miler tomorrow.  That will give me another 50 mile week and tee up Sunday's LR.  Spareribs</p>
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