i wear a garmin to make sure i recover it was my downfall years ago not enough rest.I have always had no probs putting my head down and going for it,now rest day i rest!!!!its took 20 odd years to reach that not bad
i wear a garmin to make sure i recover it was my downfall years ago not enough rest.I have always had no probs putting my head down and going for it,now rest day i rest!!!!its took 20 odd years to reach that not bad
Dave,
Slow 7:00 or 7:45. I rarely break 9:00 my first mile when I start to run. I laughed out loud when I read that you describe 7:00 as slow because I describe that same pace as 'fast.' On easy days, I'm happy if I get up to 7:00 pace.
So, whoever said you don't know the definition of 'slow' was right! No wonder you're so damn fast....
ScottDye wrote:On another subject, since this is the 50+ board and many of us exceed that age and have been running for quite a while, I was wondering if I am unique with the following problem? For a while I would put on my running shoes and it felt like my socks were bundling up near the metatarsal pad. I finally came to realize it is not my socks, but I think the pad of my feet under the metarsals has simply flattened and spread out. Has anyone else experienced this or am I just crazy think this is what has happened?
Scott, you're not crazy; I find my skin bunches up under the 2nd metatarsal. It seems to depend, somewhat, on which shoes I wear and it happens more from long runs (which obvious would make sense.) Now that we're doing a foot-malady confessional, I also have this weird thing where the heal-cup padding on the outer part of my right shoe is always the first spot on my shoe to go; doesn't matter the shoe it's always the same. I do notice that I can never get the right shoe as snug in the heal as my left shoe, but I haven't pulled out the calipers to measure my heal widths to see if there is an asymmetry. At any rate, do others have one particular spot in their shoes that is always the first to go?
I had a couple buddies who were planning on running NYCM. I feel bad for them, but I think it was definitely the right call.
Like Skinn and others, I had to laugh at Dave's idea of slow....but then again, it's all relative, isn't it.
Weekly report tomorrow.
Cheers!
lucKY2b wrote:
Scott, you're not crazy; I find my skin bunches up under the 2nd metatarsal. It seems to depend, somewhat, on which shoes I wear and it happens more from long runs (which obvious would make sense.) Now that we're doing a foot-malady confessional, I also have this weird thing where the heal-cup padding on the outer part of my right shoe is always the first spot on my shoe to go; doesn't matter the shoe it's always the same. I do notice that I can never get the right shoe as snug in the heal as my left shoe, but I haven't pulled out the calipers to measure my heal widths to see if there is an asymmetry. At any rate, do others have one particular spot in their shoes that is always the first to go?
Cheers!
I have a running buddy who is 68 and, unfortunately, due to the thinning under his metatarsals he has developed some nerve damage. It's a shame too as he regularly hits 90% age grades. Me, I don't think I run far enough to have this problem.
Regarding wear-spots I found that my overly-firm inserts were actually bruising the inside of my left heel. I have always worn the inside left heel-cup out first.
On pace, I just finished a nice 3.5 miler at 13 minute pace :-) But it was on a trail that was so steep I guess, technically, it is mountain climbing more than running.
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entirely UNOFFICIAL week 74
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Surely our lead off leg lucKY2b will get us rolling on the official thread shortly, but in the meantime I've hijacked this opportunity to emphasize a point...ban me going forward if you like...I am totally down with that
CITIZENSHIP...that is the emphasis of this people to people message that offer you here and now...pure unadulturated SELFLESS citizenship.
I implore you to look around at our brothers and sisters on the East Coast and reach out a hand of warm and loving support. SO many lives have been turned upside down...it's not just an "inconvenient" sort of impact but instead, loss of 'life as they knew it'...stability, posessions, traditions...just awful. As I write this , SO many friends and strangers alike are without power, wait 7 1/2 hours for a tank of gas and share cold heatless homes...and they are the luckiest ones.
CITIZENSHIP asks that you reach into your personal pocketbook and get a little bit UNcomfortable in doing so by offering up a donation at either 1-800-RedCross (which I did) or text "redcross" to 90999.
Bummed about the cancellation of NYC Marathon? Hell, there are many more marathons to be run...in the end for the struggling citizens of Staten Island and environs, the re-directing of volunteer services to their homes carries far far greater weight in the overall scheme of things...highest and best value..no doubt.
Your CITIZENSHIP continues early next week as Tuesday is election day...I don't give a rat's ass WHO you vote for, just DO it. Please take the time to fulfill both your right to vote AND your duty to vote...given the opportunity to do so, may I ask that you consider helping another less fortunate American that may not have voted otherwise to get to the polls and exercise their liberty as well.
I will not apologize for my message but will say thank you for merely considering it.
Run when you can and appreciate EVERY single step...we are blessed.
Long may you run,
MF
Thanks MikeF, much appreciated. That was to be my lead-off (although I was going to be more subtle).
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Week 74 (I didn’t know there was anything “official” about this, haha!)
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Wow! What a crazy week! Prayers to all those affected by the hurricane. I sent money to the Red Cross for disaster relief; I hope those that are able can do likewise.
Running here continued at a fairly normal pace. I managed about 51 miles on 7 runs in 6 days. The weekly log looks as such:
Sun: 7.6 w/5 run progressively (7:10-6:10, 6:40 avg.)
Mon: 0 (too busy….seriously)
Tue: 7.6 easy
Wed: 7.0 w/2x1.60 (9:30, 9:41)
Thu: 7.0 easy
Fri: 11.0, (5.5 am w/1.5 trail in 9:26, 5.5 pm w/1.5 trail in 9:21)
Sat: 10.7 easy w/2x9 floors of stairs.
Not much additional to report this week; no intervals. The two harder 1.6 pickups on Wednesday were done with a 4 minute jog in between. Friday’s 2 5.5 mile runs were basically to and from work as I wound my way through the arboretum and ran 3 consecutive circuits of the 1/2-mile trail loop for a 1.5 mile concerted effort, both in the morning going in, and in the afternoon on the way home; so 10 miles on grass wearing my spike-less XC shoes. During Saturday’s long run, I returned to the scene of the crime and ran a couple of sets of stairs where I’d hurt my knee last June. I think I’ll return to doing them, just more intelligently (untimed, and not winding back down the parking ramp).
I’ve asked and gotten commitments from 6 of my local 50+ buddies to run the Club XC race. We certainly won’t be vying for the title, but I think that we’ll be a respectable enough group of locals. All these guys have run sub-20 5k’s within the past year or so. It’ll be fun!
Two weeks to Philly, MikeF! I guess the taper begins as the odometer nears its turnover. Then you can take some well deserved down-time, as you join Amby’s club:
http://www.100klifetimemiles.com/
Hope everyone is keeping it real; running when you can, healing when you must.
Best Wishes!
Nothing wrong with that leadoff, MikeF. I really don't care for all the political correctness these days. Tell it like it is as it was very well put...
And Skin...I just can't imagine you running a 9:00 mile...
Well...I far exceeded my expectations in yesterdays HM. Short story: Kind of shocked. Went 1:15:42, last 10 in 57:15...Clearly a miracle, look at those splits!!!(549,545,543,540,546,540,545,546,547,539) AG's to 90.33% my first HM over 90....Going with the chip time but clicked my Garmin at 13.1 in 1:14:50...Pretty darn happy about the whole thing!
L2B: Also looking forward to Club XC. Really liking the potential of our team...
Have a good week everyone,
Dave
racerdb wrote:Well...I far exceeded my expectations in yesterdays HM. Short story: Kind of shocked. Went 1:15:42, last 10 in 57:15...Clearly a miracle, look at those splits!!!(549,545,543,540,546,540,545,546,547,539) AG's to 90.33% my first HM over 90....Going with the chip time but clicked my Garmin at 13.1 in 1:14:50...Pretty darn happy about the whole thing!Wow! Those are some wicked splits. Awesome run, well done!
racerdb nice run!
Regarding effort on easy days, I used to, and most of this year have, run according to feel, the pace is what it is. In younger days the fitter I got the faster the easy days were with same effort, I didn't try to push it but ran as my body wanted. Now, I try to hold back on effort once a week or have that rest day because time is of an essence for me, so being more rested for and getting in some good track work is important.
A decent week, leg doing well and I'm hoping things continue progressing.
Week of 10/29
Mon AM CT scan. 2+mile warm-up indoors, 4x100m strides, 2x200m in 31, 30, 1200m in 3:30, 800m in 2:14, 400 in 61.8 (30.9,30.8), 600m in 1:34.4 (last 200m just under 32 - tiring), full recovery on all, 1 mile cool-down. Felt a bit stiff, still some residual fatigue from Friday workout and Sat weights. Pleased with the 400, felt best, strong, controlled, just running out vs. sprinting. Weighed 144 after workout, don't want to get any less, old college race weight.
PM PT1
Tue AM 5 miles on treadmill @ 2.5%, comfortable effort down to 6:15 pace.
PM PT2, stretching.
Wed PM 5 1/2 mile progressive run on treadmill @ 1% grade, last three miles 5:58, 5:31. 5:09, plus last 1/2 mile in 2:29, jog 1 mile, walk 'lap & a half', then 1 1/4 mile in 6:04, 1 mile cool- down. Leg never an issue, even at fastest pace. Weights (no squats or lunges today). PT3.
Thur AM 5+mile run.
PM Stretching, PT1
Fri AM Indoors: 2+ mile warm-up, 6x100m, 4x200m, then 3x(2x400m with 1 min recovery) full recovery between sets, 64.5, 64.3, 64.3, 63.4, 64.2, 64.1, then 3x100m with full acceleration on straight away, 1 mile cool down. Hamstrings ached and tight warming up, must of been from over-stretching Thursday, otherwise felt good, all 400's negative splits.
PM Weights, PT2.
Sat AM 5 mile run on treadmill @ 2.5% grade, easy, down to 7:00 pace. PT3
PM Stretching
Sun no runs
Didn't have to travel as conference was cancelled in D.C.
Have a good week all!
Just back from China so my nights were off. That means, I only slept 3-4 hours per night for the past 4 nights. Not enough.
Ran easy all week and felt great doing it. My nagging calf issue is gone. Nothing like a good break from training to let the body heal.
Good to see racerDB hammering out a nice half (since I am on is XC team in December).
Stair work-outs? Have you ran stairs lately?
racerdb wrote:
Well...I far exceeded my expectations in yesterdays HM. Short story: Kind of shocked. Went 1:15:42, last 10 in 57:15...Clearly a miracle, look at those splits!!!(549,545,543,540,546,540,545,546,547,539) AG's to 90.33% my first HM over 90....Going with the chip time but clicked my Garmin at 13.1 in 1:14:50...Pretty darn happy about the whole thing!
Dave
Congrats on an excellent race!
I'm in maintenance/off-season mode of just hitting about 15 a week, most of it trails. The PF I had weeks ago is gone and, as noted above, the soreness on my heel was actually due to my brick-hard inserts. So I'm taking advantage of this down time to ween myself from the inserts. I've added 50 push-ups and crunches to my daily routine. Just finished up a mountain run where I got to see the last vestiges of the Sandy-snow and ran into a pretty big buck who did not want to get out of the way. Just for a bit I thought he was not going to back down. Finally he snorted and moved about 20 yards aside. He had no fear. Have a good week everyone.
Week 74: 6 hours 28 minutes in 5 runs.
Took Mon,Tue,Wed completely off from running to rest the ankle. No running workouts for the month of November as the focus is just on building the mileage back up without any more accidents.
Great run/race well done dave.
Missed a few weeks so a quick catch up
week 4/16
mon 8:34 miles (30 min @ level 3)
tues 6 mile rec
weds 9:12 mile (30 min @ level 3)
thurs 5:08 steady
fri 7:50 (100x10 strides)
sat 5:08 rec
sun 10:50 mile steady
total 52:62 mile
week 5/16
mon 7:27 mile rec
tues 10:03 (30 min @ level 3)
weds 5:05 rec
thurs 9 mile (30 min@ level 3
fri 6:56 rec
sat 10:50 mile (100x10 strides)
sun 4:27mile rec
total 52:68 miles
will post week 6 a bit later i have to get some wood for the fire before it goes out
Keep running
RuKiddingme!!! wrote:Stair work-outs? Have you ran stairs lately?Well, I've run stairs off and on ever since I got back into running, and I ran stairs most of last spring without a hitch. But never as a full workout, just a small piece. Last summer, however, I did get a little greedy (seems to always be my downfall), and started trying to make the climb as fast as I could, then I'd follow the climb with a jog back down the ramp. As was pointed out, that jog back down was very asymmetrical as it was purely clockwise; this led to straining of my left knee. I don't do the spiral jog anymore, and I also won't be trying to race up the stairs either. They shall forever remain untimed. But yes, I like running stairs.
I've been struggling for a couple of months with a bad case of posterior tibial tendonitis brought on by training without orthotics this summer. Man, I really flattened my right arch. But with orthotics back in, and of course ice and ibuprofen, I'm doing OK.
This morning, second week in a row I've had a great (for me) Sunday long run: 14 miles @ 8:37 pace average. I go easy on the "out" leg. This morning I hammered--again, for me--7:50 pace for the seven mile return leg. When you get to 54, any long run that gets you rolling like that, feeling as strong at the end as at the halfway point, is a gift.
Av. HR for the run was 153. That's about 77% of HR max for me.
In-shape for me would be 8:20 pace average at the same HR. So I can't complain.
Cheers, all.
racerdb, that's a very good surprise. Now stay calm and don't try to increase your training. Stick with what got you there.
I managed to hit 40 miles this week. 24 easy miles during the weekdays, then two hard workouts Saturday and Sunday. Saturday was 9 miles with an 8 mile tempo and Sunday was five long hills within a 9 mile workout. My tempo pace was 7:05/mile for the first four and 6:20/mile for the second four. I've been patient with the tempo pace over the past weeks and it finally dropped to where I want it to be without straining. I always do the hills untimed and I'd rate the effort as medium. I'm doing my best to be patient and didn't want to overdo it.
What a great place to visit big week by many lots of stuff coming up soon very interesting workouts.I am staying tuned!
The past week has me entering the forbidden zone.
Yep I removed the 20 minute daily limit and nothing happened.
Cutting back a bit on quality and adding in a bit of quantity. Still keeping gradual approach but no longer feel like setting any type of new limit.
quality
20 minute warmup with some striders
4 x 400 with 30 secs slow jog 84,90,88,89 The first one was a pleasant suprise
2.15 miles Glendoveer wood chips in 14:02 at 3-3 breathing this is probably close to Jack Daniel's Tempo pace.
Plan on slowly adding to the two quality days a week once I have slowly added to the overall quantity which remains a bit of a mystery maybe I just need to get a bit closer to the edge/flame whatever but right now my running is boring
Interesting juxtaposition:
Rtype wrote:
So I'm taking advantage of this down time to ween myself from the inserts.
kudzurunner wrote:
I've been struggling for a couple of months with a bad case of posterior tibial tendonitis brought on by training without orthotics this summer.