Charlie wrote:
... down the road I might do another too hard run right before an ez week.
Sounds interesting, I'll give this one a test myself.
Charlie wrote:
"When the Moon is in the seventh house and Jupiter aligns with Mars then peace will guide the planets and love will steer the stars"
I'm too young to have been a hippy, but old enough to have been strongly influenced by them. Peace, brothers and sisters.
I need a recharge and have been out only three days this week for a total of 12 miles. L piriformis and R hamstring rather bothersome all week, even when not running. Not recovering from that marathon as quickly as I should. I may move up my yearly physical and get a blood profile and a few PT visits.
You guys have been discussing balance, coordinatition, posture and overall fitness the past few posts- topics I have been pondering this week. Earlier this fall I listened to a PT discuss the need for weight training as one grows older. While I have always dabbled in the gym I've never been as focused as some. That information combined with AlSal's timely interview in regards to overall fitness will have me rethinking my winter program.
Have any of you tried a 9 day "week"? I have thought of repeating H,E,E,H,E,E,H,E,E with the day before or after the long run of that cycle as an off day.
My 4-week schedule after a marathon:
0,0,0,0,0,2,0 =2
3,0,3,0,3,4,0 =13
3,3,0,3,3,6,0 =18
3,3,3,3,3,8,3 =32
After that month, I am eager to run.
Rethinking = thinking. That's good.
I gave some thought to 9-day or 10-day schedules, but realized they could never work for me. Everything else in my life runs on a 7-day schedule. The best I could come up with is back-to-back hard days: workout on Tuesday, tempo on Friday and long run on Saturday. Last marathon buildup I alternated that week with this one: workout on Tuesday and harder long run on Saturday. Now I think it was too much, instead of a harder long run every 2nd week better was every 4th week.
Mon - 90 min. mtn bike ride, 40 min. kyak session.
Tue - 70 min. run, out to the golf course, ran a lap then up into the McIvor Range and back home
Wed - 90 min. mtn bike ride, 40 min. kyak session.
Thu - 11km. run on soft dirt road, inc. 2x500m u/hills a 2.5km u/hill and a 2km u/hill. Turned in 30 mins., back in 28 mins. Wild winds on the way back.
Fri - 80 min. mtn bike ride, a mudfest in heavy rain. Skipped the kyak session as it took me 40 mins to clean the bike.
Sat - 80 min. run mostly on the flat but 2 decent hills. My wife and I drove to Melbourne for my grand-daughter's 7th b'day party then some maintenance work at my younger daughter's place. Then a visit to my mum and a sad visit to my dad. He is clearly coming to the end of his journey.
I headed out for the run from my old family home. Unfortunately most of the good running areas have been ruined by development. My old favourite roller coaster hills, the early mountain bike training ground of Cadel Evans, now just a strip of black road hemmed in by houses and heavily trafficked. I chose to just roll alongside the creek although I did find a remnant of bushland with a good steep grade to scamper up and down before turning back for home.
Sun - 40 min. hike with poles and pack breaking in new boots, on very steep rocky single track. Changed into my running shoes and ditched the poles and pack and did a very rugged 2 hour run over similar country, lots of steep and rough trails. Quite a bit were on minimal wallaby tracks and also some very loose 30-40% grades. Probably only covered 18kms. The highlight was meeting up with a baby goanna (about 1 metre long) drinking from a puddle in the middle of a track. I squeezed by without disturbing him/her. I often see them in this area but usually they are charging straight up the trunks of trees. Probably a good thing as an angry goanna can make a mess of you.
This was a session aimed at getting some prep for my upcoming wilderness hike on the South Coast Walk.
lucKY2b wrote:
*************************
Week 80
*************************
Hello 50+ers. I’ve been grief-struck this entire week. First we had the unfortunate death of Ms. Roady here in Lexington associated with the Club XC event; then there was the mall shooting in Portland; and now the Sandy Hook massacre in Connecticut….and let’s not even get started on the violence in the Middle-East. It’s been a sorry week for humanity. My heart-felt sympathies to those affected by these tragedies.
As such, it is hard, at times, to take running very seriously. However, for me, it does offer a brief respite from life’s demands and cruelties; it brings me some inner peace. And so it is with joy and anticipation that I embrace my runs as a time to re-center myself and replenish my spirit. As corny as it may sound, running is a significant part of my daily affirmation.
Life is precious, go hug your family and your friends....then go for a run.
Cheers!
Good posts. Glad to see that others are thinking or supportive of the idea of working on balance.Ken, I also have a big asymmetry where my weaker left leg has better balance than my dominant right leg. I figure it must have to do with the left being the plant leg for all these years.Edgewood, I think that the cycle of workouts can be whatever works best for you. When I went to a seminar by Kevin Castille, he spoke of a workout cycle that had 8 or so separate types of workouts that he would cycle through in the course of about a 3-weeks. There was this interesting article a few months ago on the competitor site:http://running.competitor.com/2012/08/training/reassessing-the-7-day-training-week_39968This caught my attention from an article by "brett in tokyo":http://japanrunningnews.blogspot.com/2012/12/kawauchi-wins-hofu-in-21046-two-weeks.html
Further back in the field, 59+ world record holder Yoshihisa Hosaka (Natural Foods AC) made his own comeback after missing the age 62 record last year, knocking 20 seconds off Manuel Rosales' longstanding age 63 world record of 2:46:50 with a new mark of 2:46:30. Five years to go until he starts going up against Ed Whitlock's records.
Impressive!
QUESTION: What are YOUR three all-time favorite running books?
Mine are as follows:
1 - "Bowerman and the Men of Oregon" by LKenny Moore...arguably the greatest running writer of this generation...the '72 Olympic marathoner's insights always find their way to the raw core of our sport...this one merges geography, history, emotion and sport in such a seamless yet educational way that will surely grab your very soul, ESPECIALLY if you've ever left part of said soul (and heart and sweat and guts) on the track at Hayward Field in Eugene...I have. Inspiring on many levels.
2 - "The Perfect Mile" by Neil Bascomb...what a remarkable confluence of events...three incredible 4 lappers from distinctly different backgrounds all pursuing the same end result: the first ever sub 4 minute mile...Australia's John Landy, Kansas farm boy Wes Santee and Oxford medical student Roger Bannister share a common goal and each find a different way to skin a cat in pursuit of their dream...read it for a second time recently and may have liked it even better this go around...can you say "goosebumps"?
3 - The Jim Ryun Story" by Cordner Nelson...Nelson was one of the founding partners of Track and Field News magazine some 60+ years ago and SO purely capture's the lean essence of Witchita East track legend Jim Ryun from the ground up...I must have read this nearly 10 times while a high school hopeful in the early 70s and this classic still reverberates power, grace and glory heading in to 2013...it is out of print so, you'll pay a pretty penny for it but it is WORTH it...buy it used at
or
...expect to cough up at least 30 or 40 bucks...at least...PRICELESS!
enjoy,
Mike Fanelli
Just dropping in quickly with this: at age 56, and perfectly healthy at the moment, you couldn't pay me $1000 to do hard running on a 200m track, much less a flat one. Winter geezers beware!
WOC wrote:
This is about the time I started doing most of my track work indoors. Being a flat 200m track and me starting to get some good speed going might have been too much for some stabilizer muscles.
Haven't seen Kenny Moore's book out here yet.
I read the Perfect Mile and enjoyed it.
I had a copy of the Jim Ryun Story and read it a couple of times back when I was much younger. Not sure what happened to it, probably worth quite a bit on e-bay haha.
Brian Lenton's Through The Tape is a book I re-read regularly.
Any of Brian's interviews are worth digging up if you can find them on the web. This book has interviews with Bannister, Stampfl, Merv Lincoln, Bill Rodgers, Brendan Foster, Kenny Moore, Steve Scott, Pat Clohessy and Brian's neighbour Rob DeCastella.
I enjoyed Keith Livingstone's Healthy Intelligent Training. A good update on the methods used by Lydiard. It tends to have a spot on the bedside table so I can look back over it from time to time.
Sarah Rowell's Off Road Running is another book I enjoyed and often refer back to.
Why Die? was another book I enjoyed and read again recently.
Only three?
1. Best all-in-one running book: Claire Kowalchick, The Complete Book of Running for Women (1999), 432 pages
2. Best marathon training book: Gordon Bakoulis Bloch, How to Train For and Run Your Best Marathon (1993)
3. Best biography: Kathrine Switzer, Marathon Woman (2007)
Honorable mentions: Jack Daniels, Daniels Running Formula (1998, 2005); Gail Waesche Kislevitz, First Marathons (1998), Bernd Heinrich, Why We Run (2001) - also published as Racing the Antelope.
Moore's book would also be at the top of my list, but for the sake of variety I left it off. Livingstone's book has good information but for my taste it rambles too much.
mo'pak: Email me and I will send you a copy of Moore's book. Merry Christmas.
WOW mo'pak, here I'm thinking I've read most every running book known to mankind...or womankind for that matter ( go ahead and ask my bride) but fact of the matter is I've never even HEARD of the books of which you speak...cool!
Oh, and, how about Alan Bennett offering to gift you with a copy of Kenny Moore's tome? Doubly cool!
MF
Hi charlie,i am going hit my tempos @ 87-92% h/rate 147-154 which i hope i can hold. Will let you know come sunday.
Is it just me, or was the entire latest issue of Running Times really good? I want to call out this bit though:
Pete Magill wrote:
Mistake 10 -- Delay Injury Prevention Plans
... "I skip the last interval," says Nolan Shaheed, a sub-5:00 miler at age 62 and holder of multiple world age-group records, offering his main injury-prevention strategy. "If my training calls for 10 quarters, I quit after nine. It's always the last one that gets you." Shaheed's strategy is a good place to start when creating an injury prevention plan. ...
--Pete Magill, "The Dirty Dozen: 12 mistakes (even experienced) runners make", Running Times, Jan/Feb 2012, p.54 (entire article pp.48-55)
Um, Pete, I'm pretty sure Nolan was pulling your leg. "It's always the last one that gets you" ranks right up there with "it's always the last place you look" when searching for a lost item. Also, I thought Nolan Shaheed was self-coached, so where would this minus-one stop?
I think the advice to stop when you still have one more left is correct, but Nolan Shaheed's version must be a tongue-in-cheek twist. Anybody agree?
sorry, that was Jan/Feb 2013 of course
Alan Bennet wrote:I think the advice to stop when you still have one more left is correct, but Nolan Shaheed's version must be a tongue-in-cheek twist. Anybody agree?I thought the same thing. I'm pretty sure Pete has stated in other articles that when doing intervals you should end feeling like you could do one more. I'd be surprised if Nolan doesn't do the same.
1. Ron Hill's "The Long, Hard Road."
2. The Brian Lenton interview books. There are three of them so technically I've more than dropped my load now. But they're small and all do the same thing so I'm counting them as one.
3. Ron Clarke's "The Unforgiving Minute."
1 Pre
2 Always young
3 Running to the top
I know you said 3 books so i will just mention the best title for a runners book, Marathon and chips (jim Alder)
lucKY2b wrote:
... This caught my attention from an article by "brett in tokyo":
http://japanrunningnews.blogspot.com/2012/12/kawauchi-wins-hofu-in-21046-two-weeks.html"Further back in the field, 59+ world record holder Yoshihisa Hosaka (Natural Foods AC) made his own comeback after missing the age 62 record last year, knocking 20 seconds off Manuel Rosales' longstanding age 63 world record of 2:46:50 with a new mark of 2:46:30. Five years to go until he starts going up against Ed Whitlock's records."
Impressive!
What catches my attention is that Yuki Kawauchi must have turned pro. I quoted his amateur training plan in this forum some time ago, guess I can't use him as a model any more.
REAL good calls HRE & Alf...classics!
Just got Kenny Moore's "Best Efforts' this week which is next on my agenda AFTER am finished reading Steve Scott's autobiography which he did with Marc Bloom, another American running writer who "gets it"
MF
Sorry to hear about your lack of recovering due to the marathon.I did read about older runners needing to build into there training rest &recovery.For the masters they say two weeks training one weeks rest you could call it 21 day cycle.Rest week :(my take on it)
mon off
tues easy
weds easy
thurs strides
fri off
sat run 2 or 3 mile@ mp
sun long run but easy(but not hours on your feet)
As you can its a rest but your not just doing nothing.
I do hope i have not over step the mark its just a thought
Your comment about weights backs up what i was told years ago,the older you become the more you must keep an all year round weights program going.Hope you get up to full speed soon.