50+ Masters Training and Racing Open Forum

Can you give us some examples of the harassment you have experienced here? Also, can you link us to the applicable laws? Thanks.

No, my daughter has that information.

lpm wrote:

I've been part of this thread for a lot longer than you have. If there's an impersonator here, it's you.

I've already replied to this troll more than I said I would. As long as this thread supports racist posters, I'll be out.

Been around this thread since the first page, and do not recall an lpm. Who are you and what's your 5K PR? What were your SAT scores, college conference, and GPA?

You don't have examples of the harassment you've experienced?

I guess you have a hard time reading, or perhaps you are person I am looking for.

Ok then, how did your daughter learn about your alleged harassment if not from you?

I can arrange a conference call if you like. Give me your name and phone number.

Igy

Stalker much?

Have fun with your harassment that you cannot even cite a single example of. I will no longer contribute to your derailing of this thread.

elviejo wrote:

Stalker much?

Have fun with your harassment that you cannot even cite a single example of. I will no longer contribute to your derailing of this thread.

elviejo, Please decist. This thread at times seems to be the one place where everybody is respectful of each other, and frankly this behavior, which is harassing, is not welcome.

Ghost has been a recent frequent and respectful contributor to this thread, and I for one, appreciate the experiences he shares.

Take it somewhere else please.

Ken

If you had taken the time to read my last post, you would know I had already walked away from the discussion. There was no need for you to post and reopen it.

Hello All:

Congratulations on the great race results everyone. That's really inspiring news.

C0l0rado--way to tough it out through those dodgy miles.

I'm coming back fairly well after a calf problem pretty similar to what Allan describes--hope you're better soon.

M Rest

T 5 miles progression with break after 3 to attend to a calf cramp.

W Rest

R 5 miles progression, last 3 miles 7:42, 7:34, 7:33

F 4 miles easy @ 8:30 pace. Tired and sluggish.

S Rest

S 11 miles easy-medium @ 8:29/mile. Ninth mile 8:03; 10th mile 8:06. Stomach problems but otherwise good run.

25 miles on the week and two weeks to go to the Columbus Half. I have no idea what pace to try to follow. A mid-summer hot, humid, rolling 5k at 21:43 predicts I can just edge under 1:40, but 7:38/mile seems sort of daunting--I'm not confident I have the aerobic base or strength to maintain that and I really would prefer not to crash and burn. I've only managed four ten/eleven-milers in my six-week buildup to this race and no loner tempos.

I know there's going to be a 1:40 pacer so I may see how I feel following him for a mile or two and back off to closer to 8:00/mile if I think I'm going to suffer.

Any thoughts on how to predict my performance greatly appreciated!

Happy running!

AndyB

elviejo wrote:

If you had taken the time to read my last post, you would know I had already walked away from the discussion. There was no need for you to post and reopen it.

Then move on.

Alan Bennet wrote:

Brad Hudson and Matt Fitzgerald, in Run Faster: From the 5k to the marathon (2008) page 141, give eight steps to creating your own training plan. I'm not sure if it was in that book or a different one, but Fitzgerald admitted that the many, many training plans he has had published were nothing special. In his opinion anybody with a decent grasp of training principles could create an equally good plan.

This is why I don't follow any published training plans. And whenever I see a published plan, all I do is to try to understand the underlying principle behind it. Here is an interesting comparison of marathon training plans. The author is not unbiased, obviously. But I think it's a good read.

M: swimming 1000m.

T: 4 miles / 7 miles.

W: 10 miles. (5th-9th miles @ 7:53-7:47-7:41-7:35-7:30)

R: 4 miles / 7 miles/

F: 8 miles.

SA: 7 miles.

SU: 17.8 miles.

Fall has finally arrived, and I was able to do the longest run since April without much difficulty. My pace is still slow, but I still have time to improve on that.

The crew I ran with in my 30s and early 40s used a simple plan. Typically the group ran a Wednesday night 10 to 16 km and a Sunday 20 to 25 km. About 4 months out they got their act together and started getting out to 32 on the Sunday. The Wednesday run would become a solid 16 every week with maybe a 20 for the more ambitious as the race got nearer. Most would try to get a 35 km run in at least once before the race.

Only the more serious (sub 2.30 men sub 2.45 women) bothered with track sessions or hill reps. For the others it was just squeeze in some other runs of 5 to 10 kms and an occasional race around the 2 key group runs.

Most of them were running sub 3 off this, even a 68 year old ran a 2.58.

fellrnr wrote:

Rest. One of the most important, and often overlooked, aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, you won't be able to adapt and Supercompensate. I believe that running 3-4 days/week is optimal.

Er, no.... 6-7 days (take your pick) is optimal. I have examined at least three times as many marathon plans as he reviews. Only beginner plans (and the FIRST plan) do 3-4 days. Far from optimal. I agree with the comment on his page that he sells Hansons short. As for Lydiard, he either incompletely added it, or incompletely deleted it.

@mo'pak - Kawauchi said just a long run, a workout, and easy miles. I show hill repeats on many of my weeks, but they are usually minimal. Probably less effort going up than even the downhill part of Lydiard's hill circuit. Fewer reps too.

Hoser, eh wrote:

... two weeks to go to the Columbus Half. I have no idea what pace to try to follow. A mid-summer hot, humid, rolling 5k at 21:43 predicts I can just edge under 1:40, but 7:38/mile seems sort of daunting--I'm not confident I have the aerobic base or strength to maintain that and I really would prefer not to crash and burn. I've only managed four ten/eleven-milers in my six-week buildup to this race and no longer tempos.

I know there's going to be a 1:40 pacer so I may see how I feel following him for a mile or two and back off to closer to 8:00/mile if I think I'm going to suffer. ...

I think you should trust the prediction. Ten/eleven-miles is enough to prepare. A decent taper, cooler temps, and reasonably flat course will make all the difference in holding the faster pace. The 1:40 pacer is the way to go, stay there until mile 8 and only then re-evaluate. The half marathon is very forgiving compared to the marathon, if you go out too fast you can slow down later and not really even suffer. Who knows, you might feel great at 8. If you do, get out in front of the pacer, but don't go crazy yet. Save a little something for the run up High St starting at mile 11. If you can push there, you will pass many, many runners.

Thanks everyone for the kind words. Means a lot!

I copied my race report from my log. Not really too much to add to it. I'm still not sure how it happened. No races this year indicated anything other than a mid-17's at best. I was confidant going in knowing I had done the work but man...how long can one go just hoping everything is going to finally come together on race day?

"100% happy with the results. Successfully defended my 55-59 National Title, barely! The pain and suffering was brought to whole new level the last 800. Official time of 16:54 AG's (to the day) to a new all time best of 91.98% /14:01; 16:52.9 off the Garmin sneaks me over 92 for the first time ever to a 92.08% With that being said the competitor in me is disappointed in my last 800. After a strong 5:17.5 2nd mile, Brian Pilcher was coming back to us; at that point I thought for sure I was going to get him. With 1k to go I was on Chris's heels (my training partner/friend who ended up 16:43), on about 16:45 pace, and ready to zero in on the finish. But 4000 to 4500 was a struggle and Chris really gapped me. Me and Kerry were still 1-2 in our AG. Not sure which one of us would win. I was fortunate to regain my composure a bit to out kick Kerry down the stretch. But man, what could have been!"

Going to shift to to HM training for the next few weeks. I'll be running the Indianapolis Monumental Half Marathon on Nov 5th. On my run tonite I was thinking about running a local 5k on Oct 23...just to see.

That's it from here, have a good week,

Dave

I was waiting for your report. Congrats, Dave. It seems like winning is a very simple thing:

* be talented

* train for years

* wait for the stars to align

* run like hell

I agree with Alan that a few 10-11 mile runs should be sufficient for a quality HM. I'd recommend taking a gel about 20 minutes before the start and another after about 45-60 minutes. If it's warm/and or humid, another gel may help with the last couple of miles.

On my end, I'm happy to report that my October mileage is already higher than October, 2015, which has abust due to hernia repair surgery.

Scott