Hey, sorry I just saw your reply. 5'7" 130 lbs. Married. Kids grown. Still working, so run 3.5-5.0 miles before work, 7-11 miles after. Long weekend runs super easy 90-120 minutes with ultra runner friends over soft, hilly forest trails. Fall 2011 - spring 2012 cross training on a Kickbike brand scooter (YouTube search it) about one day every other week as a substitute for one of my weekend runs. Supplemental training last season was pared down to 5 exercises: 4 with a 15 lb. medicine ball, 1 with a plyometric (Swiss) inflated ball that I designed and coined as "Spinal Engine 5-Drills Sequence" to develop the torque delivery. Spinal engine idea was refined with the invaluable help of Serge Gracovetsky's book, The Spinal Engine (Serge is a Russian physicist living in Canada). I train on grass and trails all year, wearing wool-blend socks and sandals with a nylon footbed, which does not pound out (two pairs: one nearly flat, one with a slight heel). I alternate the sandals. I focus on steps/minute tempo and keep my 6-month buildup runs predominantly on heart rate zone-3 (triathlete Mark Allen's "patience" phase), patiently develop a big aerobic engine, letting my pace naturally increase thru the fall, winter and spring. 2-1/2 years ago my max attainable heart rate was 168. It gradually increased to 183, then 190, 194, and 200. This spring it rose to 208, then in an all-out street mile into a steady 17 mph wind I recorded an AVERAGE of 200 bpm, and a peak of 212 (time was 5:00.0). With the age-grading (52) and headwind, that performance effort calculates to a time that, well, I'll let you do it yourself.I started as swimmer at age 7, first raced in 10th grade (2.2 hilly miles), and have been running 35 years, though not racing at all for 10 of those years.Peace,FogRunner
nice wrote:
Nice job Fogrunner. What is your Hgt/Wt? Are you married? How many kids? Are you retired or working still? Do you cross train? Sorry for all the questions but I want to know if your training can work for me.
FogRunner wrote:8 months of doubles five days/week, averaging 75mpw. A.M. grass, P.M. soft trails. Speed, when done, 800-1200s a.m., 1K-2K p.m. Result: 4:45 mile, 16:36 5K. Age 52.