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| AK-53 |
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Thanks! I think you have to adapt to your setting. I'm going into skiing sort of kicking and screaming this year, but as winter settles in, starting to get into the groove. Transitioning is usually the hardest part. I hate weights too! [notice that my post got deleted? Now who would've done that/why was that done?] |
| imarunr |
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Howdy all, It's been MONTHS since I've posted anything on this thread, but still follow it. But, OMG, is that THE Dick Beardsley posting here? WOW. Dick, I've chatted with you at a few different expos, amongst the thousands I'm sure you've talked to, but I gotta say that for all of my running "career" you have been my idol. I'm still putting in the usual 50 miles per week or so, with one day off (Monday) each week. I still enjoy the training process as much as ever, but can no longer get psyched up or motivated to race much anymore. The races I do still do are mor efor fun, laughs and the social comraderie than for the competitive aspect of it. It's hard to really push yourself when you know the times you run don't even come close to what you used to do. My last week's training: Sun, 11/06: 12 miles @ 7:04/mile avg. with my usual Sunday group. We always start off slow (7:45-8:00/mile) and finish up strong (6:30-6:40/mile). Mon, 11/07: planned off. Tue, 11/08: 2 mi w/u, 8 x 600m in (2:15-2:10) with 400m jogs, 2 mi c/d. Call it ~9 miles total. Wed, 11/09: 6 miles @ 7:40/mile avg. Thu, 11/10: 8 miles @ 7:35/mile avg. Fri, 11/11: 1.5 mi w/u, 3-mile tempo (6:18, 6:19, 6:16), 1.5 mi c/d. Call it 6 miles total. SIGH, my MARATHON pace used to be faster than this... Sat, 11/12: 6.5 miles easy (untimed) Weekly total = 48 miles. I'm *thinking* of doing the XC Club Nationals in Seattle 12/10 even though I HATE XC. My club is sending a team up and again, socially it would be a lot of fun to join them. I'll also be in Houston next January to watch the marathon trials and then run the half-marathon the following day. Any other 50+ posters going to be there? Cheers, Tim |
| imarunr |
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Oh, and sorry, for any point of reference, I'm 53 now. Just like AK. :)
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| DCW |
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Indoor 400M-1500M races: Hi-I like the discussions, just started reading the forum. I've read some from the front and back, all very good reading. I am looking for some training tips/plans/workouts/drills to get up to speed for indoor 400M-1500M races. Can you point me to a post thread or contributor whom I should read. Been running road 5K-13.1 for 3 years and am ready to go faster. Thanks. DCW |
| no longer stressed |
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L2B, i'm very happy to hear that your knee is holding up so well, and it sounds like a good couple of weeks for the rest of you, too. over 50 and naia champ, very nice marathons. dozens of 50+ under 3 hours in seoul? all i can say is wow! my strongest connection to NYCM this year is my running buddy who purposefully slowed down her final eight miles to run in the glorious company of tegla loroupe (see http://www.flickr.com/photos/urbanprose/6324393999/lightbox/ and http://www.runnersworld.com/photo/nyc-marathon-cp/). katie, who in her words "jogged" a 2:55, had never been to NYC before; she just soaked in the experience and had a ball -- way to go, girlfriend! oops. i guess i've let a week and a half roll by, much of it in heavy-duty recovery mode, and haven't yet reported on my most recent 50-mile trail race. the highlight of the weekend in ipswich, ma, was my husband completing his first attempt at the distance -- this weekend was for him. the race was four rounds of a lovely 12.5-mile wooded trail, lightly rolling, intermittently covered with penetrating rocks, and included one wide (imagine the width of a six-lane highway) creek crossing per loop. there was also a marathon option, which several people from our area ran, and as i came in to the finish they reported that my fella had just headed out for his fourth loop feeling good; his final loop was his fastest and happiest. as for me, my first and second loops were my fastest and happiest, most likely because i had convivial company. i went through a bad stretch in loop three, during which i kept up my prior loop's unfortunate habit of falling (what's with that?!?) and added in a somewhat off-kilter digestive system. by mile 34 or 35, all that stuff settled down and i got into a groove again, which persisted nicely until four miles from the finish. i had just passed the nationally ranked (young and very friendly) woman i have finished a bit behind in a couple of 50Ks when i missed a turn on the intricate but expertly marked trail. soon i found myself face to face with a fella i had called back from a missed turn on loop three, and he assured me he was now going the right way. after re-covering a mile of trail i had just traversed, i pulled away and soon repassed the usually fast woman who was by then walking (obviously she was having a bad day). then what did i do? made another wrong turn. ugh! and the trail i took was much lovelier than the correct one, too. another three-or-so minutes lost and then on to the finish, although the only person to get ahead of me in the interim was the man with whom i had shared reorienting duties. in the end, i was third woman (the first broke the course record she set a couple of years ago), first masters, and took a good 45 minutes off the 50+ women's course record. my time (8:32) was okay and i finished feeling strong -- both of these are a blessing considering the injuries i've dealt with beginning in may. yet, i was frustrated by falling more times than i cared to count and then getting off course twice. but i won't complain because it was a perfect day to spend in the woods, even if much of it was with numb feet (people who wanted to change shoes after loop one couldn't undo their frozen laces!). for me, this plus the rocks translated into bruised, swollen forefeet (picture a baby's pudgy feet) through much of the week, although i'm back to an hour and a half on trails daily by now, but still no long runs, and my husband is trying to work through the IT band problems he incurs whenever he goes longer than 20-ish miles. |
| lucKY2b |
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nls, Thanks for the detailed race report, it's always a pleasure to read your posts...great that we can use words like "convivial" in our discourse. Sounds like it was quite a nice adventure despite the orienteering issues. Kudos to you husband, as well, for his efforts. Those were some nice shots of your friend with ms. Loroupe during the NYCM; wish I could "jog" a 2:55. DCM, not sure who on this thread can directly give you pointers on your quest for speed. What I can say is to tread cautiously. Most of us have bitten off more than we can chew at one point or another, and it's a long road back if you try to improve your speed by doing too much, too soon. I think that it is safe to say, however, that the stronger you are, the less likely you will be to injure yourself in that quest. Hills and drills (see for example, Magill's posts on Running Times site) are always a good place to start (I realize his focus is 5k, but nevertheless, his drill and hill routines are pretty universal.) Good luck. Glad everyone else seems to be running well, (or resting well, as in "over 50", who had a deservedly nice rest this week after NYCM.) AK-53, I read your post before it disappeared (?), so thanks for the props. Like "over 50", I wish I had more discipline to cross-train. I feel you've found a nice mix. Some of my buddies back in Wisconsin similarly split their time between skiing and running, it's a nice change of pace, to be sure. Cheers. |
| AK-53 |
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Hi Tim, long time no see! I think it was Coopersmith's Brew pub in Ft Collins, 8 or 9 years ago. |
| imarunr |
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Geez, has it been that long already? Sheesh. Just signed up for the Club Natl's. You coming out for that? I'm sure we could find another brewpub in Seattle to catch up afterward... Cheers, Tim |
| AK-53 |
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Geez, has it been that long already? Sheesh. Just signed up for the Club Natl's. You coming out for that? I'm sure we could find another brewpub in Seattle to catch up afterward... Cheers, Tim[/quote] I probably should be going to run Club Nats, but will be coaching an xc ski sprint race here. I hate sprint races. Something like 40 or 50 heats in a day. You're there from 9 until 5. Waxing, waxing, watching tons of races, and then waxing some more. |
| Coach Carnegie |
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I have a 400 - 1500 meter training program. runingmanjoe@aol.com |
| lucKY2b |
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********************************** Week 26 ********************************** A little late start this week for me. Thanks etochtaeh (aka mopak) and old guy II for bumping the thread. Sounds like both of you are a little banged up. Hope that your rehabs/recoveries go well. For me, it was not a stellar training week. Although I did run every day, too many things to do this week, where I just wasn't able to do my workouts the way I'd like: distances were shorter, workouts were rushed, and I didn't do the usual amount of ancillary stuff (i.e. strength, stretching, etc.) My daily mileages for Sun. through Sat. were 4,7.5,5.5,2,5.5,6.5,5 for a total of 36 miles. Tuesday's brief workout included 5x.2mi surges during a 2 mile stretch on the indoor track: total time for the 2 miles was 12:11 the surges were all about 63s. Thursday, I don't know what my objective was, but I ran 1 mile@5:34, followed by 1/2 mile@2:36, followed by 1/4 mile@72s all with enough rest to get my HR down to 115. I guess it was kind of a fitness test, and it's clear I'm 10-15s/mi slower than 1-1/2 years ago, we'll see how much of that I can recoup over the winter. Easy and moderate paces for the rest of the runs. Father-in-law was back in town for another assault on the honeysuckle in our yard. We also took down an 30 foot apple tree that was ruining the garage, as well. We've now chopped out about 80% of our urban forest, and I'm now pretty sore. Maybe I should count it as cross-training, :-) OK. That's about all I got. Hope everyone is training/recovering/racing well. BTW-NCAA XC Championships tomorrow. Go Badgers! |
| Mike F |
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Raining pretty hard this morning as I finally headed out the front door...can only procrastinate so long hoping that the weather will pass...it did not. So, off I go through the hood and onto the trails and up and around and down getting soaked all the while...as seems to happen more often than not, sometime during mile 12 of 13 the blue sky breaks through and the drowned rat that I'd morphed into was finally running precipitation-free...unfortunately it was too little too late as my hydrophobic tech shirt was drenched as were my gloves shoes and socks...welcome to winter...get used to it. On another note, I tallied up the since 1/1/11 total annual mileage to date and came up with 1923...as we've got 41 days left in the year, am hoping to MAYbe get 2200 (and just a tad over 98,000 lifetime miles)...anyone else a mileage counting geek or streak running geek? Hoping that all of you 50+ Masters friends here have a splendid Thanksgiving...we obviously have much to be grateful for. long may you run, MF @ 55.6 Read more: http://www.letsrun.com/forum/flat_read.php?thread=4324976#ixzz1eIZUETUA Buy your shoes from LetsRun and save 20% everday http://www.letsrun.com/save |
| Bushman |
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Badgers made a statement to be sure. 1-2-3-5-6 at the conference meet. Any fears of the program declining in the wake of Shumacher's leaving, should be shelved by now. sorry to hear of the aussie's knee problem, but it's great to read those posts from down under . welcome back mopak! nls; Good show! that recap brought back fond memories.. thanks lucKY2; cutting wood, and all that goes with it falls under the broad heading of "core work" IMHO. For some it's kettlebells. For Bushman it's a Jonsereds. There's days when the easiest thing I do seems to be the post supper run. Gleaned from Grandma's expo talk 2008. Joan Benoit Samuelson said she considers most days to be 3 workout events. AM; maintenance run..midday; yard work/gardening...PM; quality workout aimed at advancing condition, or focusing on the next event scheduled. My week in running was a less than stellar 14 miles on every other day runs of 4;7;and 3 miles. Connecting the dots were a 20 mile bike ride and 2 spin trainer sessions. Looking forward to doing some skiing soon. Those Master's results from the Seoul marathon still have my curiosity piqued. Also captain robbo's thread on strength is a worthy read. Ah, so much wine ... so little time. The Badger State is riding a wave of Packer victory induced euphoria again tonight. 10-0 Go Pack! May your Turkey Trot go well and Happy Thanksgiving! Good week to all, DR |
| Racerdb |
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Hey...It's been a while. Good to see a few old names and some new ones as well. Fall racing went well. Had a 6 week stretch in Aug-Oct with four races and four 91%'ish times on the Wava charts. Four days after Syracuse, all hell broke loose. Horrible pain in my foot, walked home from a workout, two sports Dr. visits, suspected stress fracture, 3-1/2 weeks off running. Just completed my 3rd 50+ mileage week, mostly pain free easy running. If anything starts hurting, I can assure you I'll stop immediately! But I think I'll be alright... So now it's just easy running 'til the end of the year. Hopeful of hitting 3000 miles for my 4th year in a row. It will be close. Thought there was no chance after missing nearly 7 weeks with various foot, ham & calf issues this year. This was after nearly 35 years of injury free running. For the first time in my life, I'm actually feeling old! Turkey Trot 10K on Thursday. We'll see how much fitness I lost the last 7 weeks... Dave |
| imarunr |
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Week of 11/13 - 11/19 Sun, 11/13: 12 miles @ 7:02/mile avg. on route where the first half way primariy uphill and the second half primarily downhill (old Cascade Run Off course). Threw in 6:19, 6:18 for miles 6 and 7. Mon, 11/14: planned OFF. Tue, 11/15: 2 mile w/u, strides, 4 x 600m in 2:08-2:10 with 100m floats between, 400m recovery jog after 600s, 8 x 300m in :60-:62 with 100m floats between, 2 mile c/d. Days total = 8+ miles Wed, 11/16: 6 miles easy recovery run. Thu, 11/17: 8 miles easy recovery run. Fri, 11/18: some of the nastiest conditions I've done track work in. Dark, 37 degrees, steady rain and breezy. BRR. 1.5 mile w/u, strides, 3 x 1 mile with 2:00 rests between (6:04, 6:01, bailed on last one with 200m to go because my legs were frozen stiff), 1 mile c/d. My hands took 2 hours to thaw out. Days total = 6 miles. Sat, 11/19: 6.5 miles easy recover run (untimed). Upper body weights and core work: Mon - Thurs. Weekly total = ~47 miles |
| Victoria, B.C., Canada, Runner |
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Last week: Mon: Out & back, made return solid (sub 8 pace?) last 1/2 mile. For close to 23 (22:54) min. Tues:For over 38 1/2 (38:32) min., 3 loop route. Wed:No run today. Thurs:For 31:05, small loop & large loop, last 8 plus min. picked up pace. Fri:No run today. Sat:For 47:21 neighbourhood run, picked up pace with the tailwind, cold morning. Sun:For over 35 1/2 (35:37) min., an easy recovery pace most of way, cold, wearing sweat bottoms. Made it a semi sprint finish, quick leg turnover. |
| mapok |
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Pulled up well from my 10 hour hike on sunday. Noticed no knee pain/tightness when trotting up 7 floors of stairs. Hope to be running this week. Today was a post work session of weights then a very testing 2hour session in the kyak. Bushman, the hike we did on sunday was basically a tour of the worst hit areas of the tragic bushfires of a few years ago. I'm sure you would recall my posts from that time. The little hamlet of Strathewan with it's 4 spurs that rise to the Kinglake Ranges was our starting point. Around 10% of Strath's population were killed and all but a handful of houses destroyed. Much of the hamlet has been rebuilt but the forest regrowth is still struggling. Of course more than just the forest is stll struggling to regrow. |
| AK-53 |
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Too cold for about anything, forced a bit of a cutback week. Lows in the -35 to -40 range all week. Had a couple days with the high at -5 to -10, but several days it stayed -20s and -30s. No end in sight this week. Even for here, this is a bad cold snap and way too early in the winter to have temps like this. 54 km skiing 16 miles running "3 miles" on stair master 2 weight workouts Heading to watch XC champs. I'm a Colorado native so will probably root for the Buffs (sorry Badger fans), but also looking forward to seeing Lawi Lalang! Sheila Reid vs Jordan Hasay ought to be good too. |
| Bushman |
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The firestorms and floods you Aussies have dealt with are sobering. I'm not much given to the political aspects of supposed global warming and the myriad implications that accompany it. But the fact that weather extremes are assailing the planet and its' inhabitants seems resplendently obvious. Even if the contribution of fossil fuel consumption is a minor factor in this scenario, does it not behoove mankind as a role player, to exercise good stewardship of finite resources?? Glad the knee is on the mend...the point could be has rejoined DYRT.... after a considerable absence, his return is much appreciated.... as would be yours, if you please. The urge to don a pair of X-C skiis can only be suppressed so long, heading to the UP early AM tomorrow for a go. AK-53 those are daunting temps. The Badger State used to see that -35f range years back. Hardly ever any more, though I confess I don't miss that biting bitter cold. Were I to have to ski in those conditions, rest assured one layer of attire would be a pair of biking shorts with heavy chamois. |
| Dick Beardsley |
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Sorry everyone for not posting for the past couple of weeks! I've been crazy busy on the road speaking but now am home over the holiday with my family and really enjoying it! I so enjoy reading everyone's updates! My training has been going well and have ave. 80 miles/week for the past 8 weeks. My titanium knees are feeling super and my speed is starting to return. I still have a ways to go before Boston next April but the journey has been fun! I was in Charlotte to speak at the Thunder Road Marathon a couple of weeks ago and ran the half. I was very pleased as I ave. 7:05 pace without over pushing on the hilliest half marathon course I've ever run! Great event though and the weather was perfect! I was very encouraged! I wish all of my 50+ friends a very Happy Thanksgiving and good running! :-) |
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