I like to start my morning with two cups of tea meditation, and later I have a coffee, usually a latte made with whole milk. Yum!
Countdown to Lake Placid Ironman
You’ll feel the ravages of time, from time to time, but as we say in England, “Keep your hair on!”
Easing into the run, backing off on swim and bike. Got to get my run back and solid. Sometimes I feel the ravages of time, but you just got to keep on trucking.
Workouts:
Morning Run: 40-minute walk/run, 10 min walk, 10 min run, x 2, on rolling trails.
Bike: 32-mile spin on easy rollers, taking our time. What a lovely ride with Sue.
Evening Run: Goal is to rediscover my 9:00 minute pace, which would give me a <4 hr marathon, and a sure slot for Boston, and the only way is the track. Let’s start easy, with 4 x 400 on 2:15.
Result - 2:09, 2:12, 2:06, 2:20 - used to be able to hit it within +/- :02. Work to do.
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
I’m trying to get my run back too. I still have the endurance, but need the speed. One workout I have used to build endurance was the (9 min run/ 1 min walk) routine for runs beyond my comfort zone in length (currently about 60 min). This allows the running to be at a decent pace,and the walk allows enough recovery to keep it there. (I once did a good 30k this way, when under-trained). I don’t call it 9/1’s, but repeats of approx.1 mile with 1 min rest. Mentally each 9 min section is taken in isolation as if a moderate mile interval.
I’m going to try running up Sabino Canyon tomorrow, taking each stage as a hill repeat. Mental tricks can do wonders to get you through a workout!
Hi Pauline, that’s the Jeff Galloway approach. I tried it for a while, but it seemed to disrupt my rhythm too much. I do put in water stops (whether I have water or not) of about 100 feet every mile, to simulate race conditions. It’s remarkable how much is in one’s head. I hope you do get to do Mont Tremblant next year. I’ll let you know about the course after the race in August, and if it’s a good one, which I suspect that it is, I’ll sign up. If it becomes popular you’ll have to sign up pretty quick. Placid fills up in less than 1 hour. Enjoy the canyon, my BADASS friend. -kevin
You guys are bad ass!
Yep, we’re the BADASSAAA team! -kevin