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| imarunr |
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No problem. I don't expect you, or anybody else here, to offer input on my weekly posts, although it is appreciated. To answer your question, after running "competitively" for almost 30 years and 16 marathons, I feel I have a pretty good idea of what training principles work for me. I have glanced through most of the popular training books/articles out there and gleaned bits and pieces from them to make up what I use today. That being said though, at 53 years of age, I'm certainly not going to be setting any new PRs, so the main goal is to get to the start line uninjured, have fun during the event, and run to the best of my ability on that day. :) |
| rlb |
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1500Master- you have a heck of a streak, especially with your schedule. You must be shedding some weight as well. 2 slow runs and one tempo for this week, 16 1/2 total. Took the tempo out a bit faster than should have (6:25), and ended up paying with 6:40 and 7:15 splits, for the 3 miles. Still a lot more fun than just slow jogging all the time. Hopefully a bit better this week. Planning to go down to watch the Carlsbad races this weekend. Nice to see more people posting! |
| AK-54 |
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It takes about three months, which I break into thirds. adaptation - just getting used to running (increase from 15-20 mpw to about 40) build up - continue increasing miles, add regularly scheduled workouts (but mostly tempos and maybe a 5K or two) training - start adding in some race pace and speed work |
| lucKY2b |
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My experience is nowheres as great as yours, and I too have gleaned information from established training books, but mostly lots of articles. I'm still very much a work in progress; I use McMillan's paces as a reference point, but then simply go with what I've got time (or facilities, or gumption) to do. I wish I could say I have a good sense of what works for me. I do know some things that don't, however.
Yeah, I totally get that....but I still can't help myself from continuing to tilt at the windmills of time.
Interesting. I'm guessing it isn't quite as long going the other way, other than, perhaps, upper-body issues and working on technique. |
| AK-54 |
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Make that 2 months, not 3. |
| over50 |
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Dick, best wishes that the patella catches up to your foot in the recovery process and you don't require the surgery. |
| mo'pak |
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Mon- 1 hour kyak Tue- 2h 30m mixed terrain run inc 20mins barefoot on the golf course, the rest mostly steady state on forest roads and trails. Wed- 2h mountain bike ride on forest roads/trails. Thu- 3 laps of a 3.2k trail, 16,13,15m. Fri- same as Thursday except knocked out middle lap in 12.40. Sat- 1h 55m run inc solid 46min climb up steep mountain road, descended via rough forest trails. Sun- 1 hour kyak and 2hr mountain bike ride. |
| lucKY2b |
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************************* Week 45 ************************* The dogwoods, redwoods, ornamentals, lilacs, azaleas, and rhododendrons are all in full bloom; tulips appear everywhere; oaks and maples are all coming to life. Spring in the Bluegrass is magnificent. Life is good. On the sports side, we're entering horse racing season at historic Keeneland that will culminate with the Kentucky Derby at Churchill Downs next month. Oh, and a certain basketball team isn't doing too shabby, either. At the epicenter of college hoops insanity, it's been a wild week that has reached a fever pitch and will likely lead to all-out pandemonium come Monday night. Pretty insane; hopefully Lexington doesn't burn to the ground! What's all this have to do with running? Probably not much, but the spring awakening really helps get me motivated to start training in earnest (at least once my tree pollen allergies subside, it's usually a 2-3 week window.) This week saw both some good and not-so-good training. On the plus side, I managed 56+ miles on 7 days of running, extending this streak that started in mid-February. My training log reads as such: Sun: 6.3 easy Mon: 7 w/3 tempo in 18:59 (hilly) Tue: 6 mostly easy, 2.5 on grass including a hard 1k in 3:38. Wed: 9 easy with 5 on grass. Thu: 9 w/5.3 as Fartlek. Fartlek portion averaged 6:48 pace. Fri: 6.1 easy w/2.7 on grass Sat: 13.25 in 1:42:41 (7:44 pace) Training Notes: 1) Monday's tempo run was meant to include one more faster mile. I figured I could maintain 6:20 pace for three, and run a fourth at sub-six, but I flagged badly on the third mile using up all my resources just to maintain the 6:20. Lack of sleep may have played a role, and I know that this was a hillier route than I typically do my tempos on, but it was disappointing nonetheless. 2) The hard 1k on Tuesday, was probably make-up for missing that last hard mile on Monday. I was running easy grass loops, and decided to throw in one hard loop (had to add a little to make in 1k.) 3) I was reasonably happy with Thursday's 5.3-mile Fartlek run. It included six pick-ups of varying lengths: 400m, 400m, 500m, 1100m, 500m, 400m (all estimates). 4) Saturday's long run was without a single break. It was cool and overcast, so I was able to run the full thing without a water stop, and my hip felt good enough that I didn't need to stop and stretch. It was no barn-burner, but it felt great to go for 1-2/3rd's hours at one go without hip-pain (OK, maybe the last mile was a little achy.) This week will be a down week. Whether I run all 7 days to extend my current streak remains to be seen. I'll probably run a low-key 5k this weekend. It'll serve as a good reference point as I transition from base training. Haven't really thought about how I'll do my interval work, as we don't have access to the outdoor track we've used for years. Hope April is ushering y'all in well. Look forward to hearing what you're up to. Cheers! |
| Rtype |
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Mon = 5K @ 7:21 pace Tue = 5K 6X 1 min accelerations/2 min jog Wed = 5K @ 7:22 pace Thr = rest Fri = rest Sat = 5, 5:56 1600, 4 400’s averaging 1:27.5 Sun = 3.7 Mountain Tot = 18 This was my 5th week of transitioning from the safety of steady-state training that allowed my injuries to heal while increasing fitness. So my “average pace” numbers that I used to report are no longer relevant. It was the first week in which I injected 2 speed sessions; Tue and Sat. For Tuesday I just ran one of my normal lunchtime 5K courses, used the first 8 min to warm up and then pressed one min followed by 2 min jog. I got 6 of these in and still had time left over for my 45 minute lunch. Even though 1600 is short of a mile it was still nice to run a “5” something in 4 laps. My first 5K in exactly one year is next Sat. It’s been a LONG year of injuries! Since I’m still early in my speed tuning my expectations are low. I remain VERY thankful to feel so well and, knock-on-wood, remain uninjured despite the uptick in speed sessions. Weight remains really close to 139, which, as noted before, is a far cry from last summer’s 155. I’m certain those extra pounds contributed to my injuries. The passing of Micah True is disturbing as he was not much older than us. I saw his age listed as both 58 and 60, so not sure which is accurate. RIP Caballo Blanco. |
| KP |
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Greetings Masters Athletes. Lucky me to have enjoyed the Arizona weather for spring break. Got some promising training with my 2 sons. And my foot is finally settled down thanks to 18 straight days of 15 min E-Sizes first thing in the morning. I also believe the foam ortho with the thick arch plus the Zoom Elites with a board lasted heel and not as soft a foam midsole helped. I do have to hit all strength/speed sessions in those training flats - no spikes or racing flats until the few minutes of racing. Tue - 2 x 1 mile @ 5:55, 5:40 (2mins rest), 3 x 400 @75, 1 x 600 @ 1:51 Fri - 2 sets of cut downs on the road 3mins on 1 min off, 2mins on 1 off, 1min on 30 off, 30secs on all between 5:45-5:25 pace 50 mile week. Sill a long way to go but am happy to know I can begin o get fit for summer racing. May you all be healthy enough to run as much as you want. KP |
| runguru |
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84 miles in 7 days like this: Monday- 10.2 w/ hill repeats Tuesday- 17 w/ LT threshold work Wednesday- 10.5 w/ 30 X 400, :30 recovery, (1-10 @ 1:54 11-20 @ 1:52, 21-25 @ 1:48, 26-29 @ 1:45, 30 @ 1:37) Thursday- 6.5 easy Friday- 6.3 easy Saturday- 13.5 w/State Farm 10 Mile Race. First 5 miles spot on pace @ ~6:55, then the sun came up hard and hot, finished in 1:12:08. Got up to 91 here in Omaha yesterday. Sunday- 20 in another steam bath. Acclimation I guess. I dig reading about you speedy cats, something I'll not have ever again. |
| 1500Master |
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Hey Rich! Indeed I have, 16 pounds since the first of January. The spare tire is very tiny now. I'd like to drop another 10 to be at fighting weight. The schedule has thrown some challenges for certain which meant running a few times at 3:00 in the morning - having strong focus has made the difference. I expect to make 100 days and then see what happens. I really want to race well this summer and be a contender in the M55 AG in whatever races I do run. Appreciate the good thoughts! Matt |
| WA55 |
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In December I turned 55, but my birthday present came a few weeks later when my five year struggle with Haglund's/achilles bursitis came to a successful resolution. Was running up to 60 miles/week in Jan and Feb, however now a tough work schedule has me running only once or twice on weekends, but these runs are feeling fantastic. The rest of the week I get a ton of walking, running in place, some plyos and weights, and I am still at my fighting weight from running Lifetime PRs a decade or so ago. My main event is the 800, but I like everything running-wise. My recent speed fartleks (lots of 100-200, a few 400s on varying terrain) have been feeling awesome, great to be able to push off completely from my left foot again! Last week I ran ten-miler, starting at 7:30, finishing at 6:35, avg 7:10 and a 20-30 second/mile effort improvement from a month ago. Yesterday was a medium tempo of four miles starting at 6:45 and cutting down to 6:30, feeling good and strong. A little speed work today and I'm done until next weekend ;) Looking forward to spiking up again and hitting the track, but one step at a time! |
| old guy II |
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Yet another week of 60 miles in 7 runs with no workouts. I think that another two weeks of this will allow the last little bit of tenderness from achilles bursitis that started last September to finally disappear. Then it will be time to start bringing back the speed work for the track season. |
| AK-54 |
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Ski marathon recovery week/1st week of transition from skiing to running. Recovery a little slow--usually it's just 4 or 5 days and you're ready to go but been 8 days and I'm still feeling it. Ran 5 days easy, 28 miles total, and skied twice 45 km total. Will do a fun sprint relay (3 laps of 1.2 km) this week and continue shift to running. |
| Alan Bennet |
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Week 45: 5 singles, 2 doubles, so 9 runs (3 on the treadmill), 69 miles. This was a lot like week 43, except: (a) I ran the progression run on Monday and the 800s on Wednesday (swapped from week 43). (b) I did a better warmup for the 4x800s and did them progessively faster (3:29, 3:20, 3:13, 3:06, for those interested in my slow times). (c) Got in a decent progression on Saturday with 7km at MP, helped by the cooler weather. After yesterday's long run someone commented that I looked pretty happy. "I'm just glad that I'm not limping!" was my response. Man, I really thought I was out of the woods. Then near the end of my easy run today I felt my form slipping away. I considered walking, but this evil voice in my head started whispering: "It's less than a mile to the car, it's just an easy run, you're going slow, just jog in...." I didn't make it. Something in my right hip went twang, I immediately started walking, and once I cooled off the limping began. Along with the self-loathing. My training pattern through the marathon is basically like this (all easy pace unless noted): Hard week Mon AM 1:30 7/8 (800s or progression or tempo) Mon PM 0:30 on treadmill + stretching + core Tue AM 0:45 Wed AM 1:30 7/8 (same) Wed PM 0:30 on treadmill + stretching + core Thu AM 0:45 Fri PM 1:00 on treadmill + stretching + core Sat AM 2:45 3/4 (progression down to MP maybe Half-MP) Sun AM 0:15 + core/yoga + 0:45 Fallback week Mon AM 0:45 Mon PM 0:30 on treadmill + stretching + core Tue AM 1:30 7/8 (800s or progression or tempo) Wed AM 0:45 Wed PM 0:30 on treadmill + stretching + core Thu AM 0:45 Fri PM 1:00 1/2 (0:20 MP) on treadmill + stretching + core Sat AM 2:00 Sun AM 1:00 long hill Anyway, that's it on paper, but those "7/8" mid-week efforts have ended up being more like 1/2 to 3/4, and the "3/4" long runs have seemed more like 7/8+. I thought I would be doing a pattern of two hard weeks then a fallback week, but based on my body's response I've been doing one hard week then a fallback week. Dang. I really wanted to be doing some hard tempo runs by now, but will probably just do a soft progression on Tuesday's run. Dang. And I really, really want to be doing my PM runs outside, as in run to the gym, stretching + core, run home. But I've been sticking to the treadmill for better recovery. Dang. Sorry this post got out of control. |
| imarunr |
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Goal Race: Three Sisters Marathon, June 9th Week of 03/25-03/31 Sun, 03/25: 20 miler on the Three Sisters course, from mile 4 to mile 24. Did this solo. Course is what I would describe as challenging, with lots of gradual (1-2%) inclines and declines, and two significant drops and climbs at mile 11-12 and 15-16. Elevation on course is between 2800'-3400'. Small stretch on dirt road, otherwise paved. Very scenic course on back country roads past fields of llamas, cows and great views of the mountains outside Sisters/Bend/Tumalo, OR. Covered the 20 miles in 2:31:39 (7:35/mile avg.) Splits: 7:58, 7:40, 7:33, 7:38, 7:42, 7:38, 7:22, 7:36, 8:07 (climb between miles 11-12 on course), 7:54, 7:25, 7:23, 7:48 (climb between miles 15-16 on course), 7:37, 7:33, 7:34, 7:30, 7:32, 7:14, 6:52. Mon, 03/26: usual day off running. Tue, 03/27: 8 miles in 1:00:51 (7:36/mile avg.) Legs still felt stiff & sore from 20-miler, so pushed hard workout to Wednesday. Wed, 03/28: 2 mile warmup, 3 x 1.5 miles with 3:30 rests (9:22, 9:30, 9:20). Done on Springwater bike path. First rep w/tailwind, second w/headwind, 3rd w/tailwind for first mile and headwind for last 1/2 mile. 2 mile cooldown. Day's total = 9+ miles. Thu, 03/29: 8 miles @ 7:14/mile avg. according to running partner. My Garmin malfunctioned. Legs still feel hammered from Sunday! Fri, 03/30: 5.5 miles in 42:58 (7:49/mile avg.) Sat, 03/31: 6.6 miles in 50:00 (7:33/mile avg.) Weekly total = 58 miles Weights/core on Mon, Tue, Thu Notes: 1) My quads felt sore and stiff all week. Not sure if this is because Sunday's 20-miler was that tough, or just the cumulative workload catching up to me. 2) Left knee is getting sore (like runner's knee). Not a big deal yet, but worth keeping an eye on. Been wearing Saucony Mirages a lot. Going to switch back to my tried and true Asics DS-Trainers for a while. 3) I'm probably running my "recovery" runs too fast, but I find it hard to run slower than 7:50/mile pace. And Thursdays are with a small group, and I'm too stupid to let others go. :) 4) Any other 50+ runners find that you go through stretches of runs that feel harder than they should, with the occasional, rare day when you feel great? How to reverse that so the great feeling days outnumber the blah feeling days??? Thanks for reading my extra long posting this week! Cheers to all. Tim |
| Fruticetum |
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Hi. I am a 52 y/o man who just took up race walking four months ago. Prior to that I had never been a runner (or walker) of any kind. I have lost 31 lbs since last summer. I started by bikeriding and lifting. Then I wanted an alternate cardio, so I went for a run. My knee hurt so bad for about a month, that I started walking around the neighborhood. I thought I was getting pretty fast with my long strides, so I decided to see how fast those Olympic walkers were. I then realized I was nowhere near fast, and that I really had no idea how to walk fast. So started to read and practice. First time I tried race walking, I did a 3:16 lap around the track. Then I rested and did a 3:19, and I was done. I could barely walk for three days. Now I am doing a 5K walk as fast as I can every three days. I cut time nearly every time out and today I did 28:15. I want to get down to sub-24:00 by the fall. Don't know if this is realistic or not. I guess I will continue on my current regimen until I stop making gains. Do you people think the proper course would then be to mix in intervals and long walks, similar to what a runner might do? Does it sound reasonable to cut 4 minutes off in six months. I am still 20 lbs overweight. I'm curious how much time cutting will correspond to each 5 lbs of fat loss. I tune into these runners forums because I feel borrowing your routines is how I will have to train. For those who may not know, walking fast gasses you the same as running fast once you get going. It feels to your lungs like you are running. But you don't impact the knees at all. In fact race walking hits the hamstrings very nicely, and I think it has corrected the imbalance where by quads were way stronger, and I no longer have knee pain of any kind. Now to get back to more of your stories. |
| wxboy |
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Alan B., we've all been there. Nevertheless, if you are consistently training, then you are in the game for our age group. imarunr, I had one of those bad days on Saturday's tempo. I was on one of my favorite courses, looking forward to a great workout but I never really felt good. I try my best to accept that "running how you feel" is a good thing, but its not easy. I felt more like myself on Sunday's tempo, and the times reflected that. M: 4 easy T: 5 easy W: 5 easy T: 5 easy F: 5 easy S: 8 tempo, out in 29:10, back in 26:30 S: 8 tempo, out in 29:12, back in 25:34 |
| Fruticetum |
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Just a note. You runners who talk about doing a 5K in 16:00 might be laughing when you see my goal is to walk a 5K in 24:00, but I would mention that the world record for a 5K is 18:36, and the American record in my age group (50-54) is 22:02. |
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