no but think he has been reading too many of percys training manuals/books. Its testing our endurance and committment to the limit. Either trying to burn us out or break us physically. Problem is we all had input into workouts so we cant complain. Working well as a team though. Looking forward to 7am beach run in cold!
herb wrote:
is your coach's name percy?
this posting cracked me up...thanks.
MF
Greetings all. OMBTS, good to read about you running, 55 minutes must have felt good.
TY, hope you son's arm heals quickly. Hopefully not a compound fracture.
Ran daily on the treadmill in both Sao Paulo and Belo Horizonte. The hotel in Belo had some ancient treadmills but they worked fine. Did one daily double in SP, one hour in the morning and almost an hour in the afternoon.
Just arrived home and have a bit of jet lag (Sao Paulo - Dulles - LAX). Can't wait to run outdoors again! Today will be a day off, but a solid run planned for tomorrow. Strength feeling like it is coming back and my little belly is going away.
Have a good week all.
Racerdb wrote:
At our age, anytime you can see a PR, it's a good day! Saturday's race at the Bayshore Half Marathon went extremely well. I went 1:14:53...
Dave
PALSO wrote:
Congrats, that's a great time. So what led to this PR after 32 years of racing? Can you give us a little info on your training and how it differed from you past training? (Always trying to learn!)
Thanks for asking…..
Without turning this into an ‘all about me thread’, here’s a brief answer. Hope this helps. I’ve always considered my self a shorter distance guy with a 4:16 HS PR, and PR’s of 15:03, 25:21 & 31:34 in the early 80’s. Rarely ventured past 10K in races though I did run a 2:50 marathon in 1989. So admittedly, my PR’s in longer races are weak. Throughout the 80’s & 90’s I trained mostly short fast stuff, usually about 45/MPW. My long runs were 10 miles. I was always sort of, kind of, pretty good but I could never get to the next level, but I was always good for a sub16 5k. Seems like I would always end up missing months at one point or another, then start all over and get back to where I was. Over the past 5 years, I have changed my training regimen to what I would call ‘High Mileage’ (at least for me). Missing very few days, and running 65-75 mpw, year round. I have stuck with the ‘hard days are hard, easy days are easy’ method of training. Hard days would follow this pattern of: 12-16 on Saturday, a good 10 miler on Tuesday, shorter rep work on the roads on Thursdays i.e.: off/on miles for 7-8 miles, 3min on/3min off, 3 mile or 4 mile tempo. Mon/Wed/Fri are usually 2 runs of 4 am, 6-8 pm. Run at a very easy pace of 7:30-7:50 or without a watch. Sunday's are usually another ez 10. I take a day off when I’m just not feeling it. When peaking for a race (like the past 5 weeks) I have switched to tempo Tuesdays/Mile reps Thursdays.
So this has worked for me since turning 40: Very few days off, consistent year round ‘high mileage’, throw down some speed when you feel like it, run very easy when you feel like it. There is no shame in running 7:30 pace!
Hope this helps…If anyone has any advice on how to train properly for a 10K XC race, post up your tips! I’ll be looking for help later on this summer.
Great Job Racerdb! Thanks for sharing! I enjoy reading the hard work it takes to get there!
Greetings everyone,
Weather has been great here in upstate NY - a little hot and humid for some, but it\'s good to get a jumpstart on heat acclimation. I mixed it up pretty well and would have ended up at ~45 mi but took today off to deal with setting up an above-ground pool. Converting the 5% grade in our backyard into something reasonably level was basically a couple of weeks worth of plyometrics crammed into a day and a half.
I went on a fun trail run yesterday with a couple of friends - had to pick out way through some rough patches, but most was at a decent pace. I also hit the track on Thursday for a few 1000m intervals. My VO2 pace felt easy, so I\'ll cut the recovery down to 200m next time, and I guess we\'ll also tack on some 400s since that is evidently one of Daniel\'s workouts. I\'m looking foward to my race this Thursday as well as spectating at the Friehofer run in Albany on Saturday.
Hey racerdb, I raced you in the NutriRun back in March. You were third, I was seventh.
Great job in the half! Coming back to Fort Wayne anytime soon? We have a great group of masters doing long runs on Saturday mornings (BTR!).
Personally, I'm still recovering from a very bad Boston experience (dehydration, post-race sickness, etc.). Blood tests showed a slightly low thyroid count, and we'll test again in two months. Hopefully it will correct itself and I won't need medication.
Did run all 7 days this week (56 miles) for the first time since Boston. Ran a 12K race in 47:03. Pretty slow, but it's a start.
tracklover wrote:
Just back from travel to Washington D.C. for work. Out there yesterday tried to use all that extra oxygen for a 3 mile threshold run along the Potomac river (very nice bike trail with mile markers). Managed 6 minute pace, but just barely and it was hard. Then went to the D.C. mall for a couple of hours...spent time at the WWII memorial there as its Memorial day weekend and my dad is a WWII vet (84th birthday last week). A very touching, beautiful memorial! Anybody else who knows/knew any veterans of this war, including possibly themselves?
It was quite hot and humid there, walked quite a ways, people were moving very slow (including me). Then a 4 hour+ flight back last evening.
Todays 'long slow run'...first 15 minutes fine, then it got ugly! Timed one mile at nearly 11 minutes, felt like that was still too fast. Turned back at that point, never felt better, finally walked it in for the last mile.
I guess yesterdays 3 phased adventure did me in.
Wishing everyone a nice holiday tomorrow. I'll go down to Vic's coffee shop and cheer my friends who are running Bolder Boulder as they approach the 4 mile mark.
My dad is a WW2 vet. He'll be 90 in September. Still washes the car, mows the lawn, and balances the checkbook without a calculator. Bless him.
There were some incredible sacrfices made by the 'greatest generation' if I am not mistaken Bill Bowerman served. Kenny Moore's book 'Bowerman and the Men of Oregon' describes how he served and it was moving for me.
Runningwriter wrote:
Hey racerdb, I raced you in the NutriRun back in March. You were third, I was seventh.
Great job in the half! Coming back to Fort Wayne anytime soon? We have a great group of masters doing long runs on Saturday mornings (BTR!).
Hey....I know who you are. I check into the FWBTR forums often. Welcome to my world of Running here at LetsRun. When you run alone, train alone, race alone...LetsRun is all there is to share info!!! The internet is a great tool when running is such a huge part of your life and no one around to share it with. Oh the family is around but they could really care less if I run fast or slow!
I'll get back to FW for the Runners on Parade in July...Or maybe I'll make the trip down and get in a Saturday LR with you guys, since there is no one around here to run with.....
Racerdb:Thanks for the discussion about your training shift. I'm still experimenting, but I've found that the 45 MPH stuff is good for me during racing season, but like you, it doesn't quite get me to where I need to be cardivascularly.As far as cross-country, I ran three races last year and decreased my differential between my road and XC times, but still did not end up where I wanted. I did observe that many of the better runners either had a good mileage base from doing a fall marathon, were experienced trail runners, or competed in the steeplechase. So my strategy has been to build up leg strength through plyos and hills, run trails at least one day a week, and build up enough of a mileage base that I can run a decent marathon. I'll let you know how it work out in December ;-)Scott
Racerdb wrote:
Hope this helps…If anyone has any advice on how to train properly for a 10K XC race, post up your tips! I’ll be looking for help later on this summer.
well I ran my first 1/2 marathon Sun in Buffalo. It was the Nissan Buffalo Marathon. I ran a 1:24. I wanted to do a 1:18 but went out in what felt a nice correct pace. Looked at my watch and it was 5:33. Same for mile 2 and then slowed a tad at 5K. Well i ended up 1:24 because of that. Its a learning curve i see. Clint Verran and Jackie Rzepecki had me ready but i blew it.
Good job, keep your running up
Johnny Rotten,
You seem to be a Daniels advocate, do you follow his program according to the book or make up your own varation.
Yes, Johnny and how do you run that many miles as a master and eat like that ?
Late this week....was on vacation with the family in WI and just returned.
Racerdb - nice work. I'm jealous of the consistent mileage and the PR.
ran my usual SS run sat - 5 miles - and it went well.
Ran 20 miles ez on Sunday and it went poorly :( I ran with a Camelback on with 60 oz of water. That will change your stride and pace a bit! I'm running across the Grand Canyon next Sunday so I had to get a 'training run' in before the big event so I could chaffe my torso where the straps rub:)
Happy holiday to you folks in the States.
I managed just about 60 miles, including two hilly-ass 11ish mile legs of a hilly-ass relay race. I think I raced well, if I can judge by comparison with who was close to me, but I suppose you're only guessing when it's crazy hard terrain and odd distances. Still, it was a blast. Legs are unhappy with me today though. Oh - got to watch Ed Whitlock run a couple of other legs. It never gets old watching him run - what a sweet stride!
I think I will run a bunch of low key track races over the next couple of months, just for fun. No firm plans after that, but if the training keeps going well, and my travel plans don't grow out of control, I might aim for a fall half and maybe full marathon. We'll see.
Have a great week everyone.
Also need a heart rate monitor and the picture's perfect.
Wait- add a belt with tiny bottle os water or gatorade and a few pouches of goo, and a cell phone in your pocket, and cool sunglasses.
Have you SEEN those people? Ugh. Makes me want to quit the sport!
For me, running, Friday at the track, 1x1600m in 4:51.3. On no training but tons of vicadin and beer, running kind-of sideways, crabwise, limping, with no ipod or anything. If anyone can imagine. Not even a shirt.
chefdrp - it's still a pretty impressive debut at that distance, but as you found out, you have to hold back more than you'd like in the beginning. I'll be shooting for a 1:20 at Niagara Falls on October 28th - it's a pretty fast course, and we could help each other with the pacing.
chefdrp wrote:
well I ran my first 1/2 marathon Sun in Buffalo. It was the Nissan Buffalo Marathon. I ran a 1:24. I wanted to do a 1:18 but went out in what felt a nice correct pace. Looked at my watch and it was 5:33. Same for mile 2 and then slowed a tad at 5K. Well i ended up 1:24 because of that. Its a learning curve i see. Clint Verran and Jackie Rzepecki had me ready but i blew it.
tracklover, Spikez:
My wife and I are caregivers for her WW II veteran 90 year-old father. He does most everything himself except drive and cook dinner. He drinks rather heavily in the evening, so we eat dinner with him each day. He was a B-24 bombadier, shot down over Austria, and spent 13 months in a German prison camp. He bailed out of a plane in a death spin, with such high speeds it ripped his boots off, and he had trouble getting his parachute deployed. Weekends like the past, he seems to reflect on the lives of many of his crew mates that were not fortunate to survive. Seemed depressed Memorial Day weekend.
I have attended the 356th Heavy Bomber Group Reunion with my father-in-law. The ranks get thinner each year.
Ghost of Igloi