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Jim's 60+ years of running highlights
Training and Racing
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Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
My mileage has averaged about 30 miles a week during my 60 years of running. I never piled on the miles and maybe this is why I have had only a few serious injuries and I never really burnt out from running. As I mentioned before I have always included interval training on a regular basis in part because I think running intervals helps me run long distances without running a very large number of miles in training. But running intervals also keeps me in shape for running short races. I like running and racing distances of any length up to 50 miles. I also like running on tracks, treadmills, grass, and roads. When I started training for ultramarathons in 2005, I introduced some walking into my training sessions. Recently I have tried running on trails and I know I would like that too but I am not good at it. Years of running on roads have ingrained a running form that causes me to not lift my feet very high off the ground. On trails I trip a lot. I used to mind running hills. Since 2005 I have been running a lot on hills and have grown to like hill running too. I think all runners can benefit from coaches, talking to other runners and reading what other runners do. For many years I had a good friend at Allegheny College where I taught. His name is Ralph White. Ralph is an excellent track and cross country coach. Ralph not only coached Allegheny teams but also started a community running club that was very active during the summer months. I benefited a great deal from his coaching. A key thing that he taught me is that a good training program includes 5 main components: long distance runs, tempo runs, interval training, hill training and rest or easy days. It was under his direction that I learned about the use of weight machines for full body workouts.
In March 2010, I competed in the 800 meters, 1 mile, and 3000 meters at the National Indoor Masters Championship in Boston. Later that year I ran the Canandaguia 50 mile run. I tremendously enjoyed all these races. I can remember the 3000 meters like it was yesterday. In this race Tom Jennings (the Tom Jennings from the Philadelphia area) and I pushed each other to probably the best times we could have run (about 11:30). Jennings out kicked me in the end but I really did't care. It was a great run for both of us. You can watch a video of this race. You may find the whole race interesting but the race really starts after the 6 minute mark in the video. There are two races going on at the same time, one for the 60-64 age group and one for the 65-69 age group. Jennings (yellow shirt) and I (white shirt) are vying for first and second place in the 65-69 age group. Watch the video.
Click below to jump to other sections:
Intro |
Training and Racing |
Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
Green Jewel 50 K,Cleveland Metroparks, March 5, 2016
Mind the Ducks 12 Hour Run, Webster NY, May 15, 2016
Human Race 5 K, Meadville PA, May 30, 2016
Butler 5 Mile Run, Butler PA, June 25, 2016
The Presque Isle Half Marathon, Erie PA July 17, 2016
Human Race 5 K, Meadville PA, May 29, 2017
Butler 5 Mile Run, Butler PA, June 24, 2017
The Presque Isle Half Marathon, Erie PA July 16, 2017
Erie Marathon, Erie PA, 70 and over age group results, Sept. 10, 2017 Amsterdam Marathon, Amsterdam The Netherlands, 75 and over age group results, Oct 15, 2017
The Character Counts 6 K, St Augustine Florida Feb 3, 2018
Green Jewel 50 K,Cleveland Metroparks, June 2, 2018
Ellwood City Ledger 10K,Ellwood City PA, June 30, 2018
Heritage Days 5K,Greenville PA, July 7, 2018
Presque Isle Half Marathon,Erie PA, July 15, 2018
French Creek Half Marathon,Meadville PA, Sept 1, 2018
Canandaigua 50 mile, Canandaigua NY, Oct 13, 2018
Erie Personal Endurance Classic,Erie PA, Oct 20, 2018
Buffalo 6-Hour Distance Classic,Buffalo NY, April 28, 2019
Trailblazer 15K,Meadville PA, July 14, 2019
Presque Isle Half Marathon,Erie PA, July 21, 2019
Stop, Drop and Run 5K,Barnegat, NJ August 31, 2019
Click below to jump to other sections:
Intro |
Training and Racing |
Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
My recent training and racing log as I recover from the Buffalo 6-Hour Distance Classic on April 28, 2019 and train for and recover from the Presque Isle Half Marathon on July 21, 2019 is here. The log starts on May 4, 2019.
My training and racing log as I recovered from the Canandaigua 50 Mile Run and the Erie Personal Endurance Classic both in October 2018 is here. The log starts on October 13, 2018 and ends on March 29, 2019.
My training and racing log as I prepared for the Canandaigua 50 Mile Run on October 13, 2018 and the Erie Personal Endurance Classic on October 20, 2018 is here. The log starts on July 21, 2018 and ends on October 20, 2018.
My log starting on March 11, 2017 and ending on May 26, 2017 is here.
Coorespondence with Ralph White
I mentioned how coach Ralph White helped me. By 2002 when I was 60, Ralph had moved on to coaching at another college. For awhile I corresponded with him about my key workouts. If you think you could benefit by reading my emails click below. I have not included most of Ralph's emails to me but he always responded with good advice.
Read my correspondence (Nov 2002-Oct 2003) with Ralph here.
Training for the Casino Niagara Half-Marathon in 2004
On October 24, 2004 at age 62 I ran the Casino Niagara Half-Marathon in 1:29:35 and was first among 17 runners in the 60-64 age group. The schedule of my key workouts for the year before that race is given in the 5 links below. On days not listed in the schedule I ran mainly on roads at an average pace. Total miles for each week are also given.
My workouts between Oct 11, 2003 and Jan 17, 2004 are here.
My workouts between Jan 18, 2004 and March 13, 2004 are here.
My workouts between March 14, 2004 and June 18, 2004 are here.
My workouts between June 19, 2004 and Sept 24, 2004 are here.
My workouts between Sept 25, 2004 and Oct 24, 2004 are here.
While following a training schedule similar to the one outlined in the above links, your speed should be adjusted to match your present fitness level.
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Intro |
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Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
The 2018 Canandaigua 50 mile Race Report is here. Saturday Oct 13, 2018.
The 2016 Presque Isle Half Marathon Race Report is here. Sunday July 17, 2016.
The 2016 Mind the Ducks Race Report is here. Saturday May 14, 2016.
The Mind the Ducks website is here
The 2016 Green Jewel 50K Race Report is here. Saturday March 5, 2016.
The Green Jewel 50K website is here
Click below to jump to other sections:
Intro |
Training and Racing |
Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
My wife Mary Jane always meets me at aid stations during ultramarathons. Before each event we prepare a schedule that lists my approximate arrival times and what I think I will need at each station. The schedule we used at the Green Jewel 50K is here.
Click below to jump to other sections:
Intro |
Training and Racing |
Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
Click below to jump to other sections:
Intro |
Training and Racing |
Dealing with Injuries |
Running Stories |
Joy of Running |
GeorgeSheehan |
Running in Amsterdam|
Running Photos |
Jim's 60+ years of running highlights
Click below to jump to other topics in this section on training and racing:
Overview on Training and Racing |
Race Results |
Running Logs |
Race Reports |
Food for an Ultra |
Fuel for an 18 miler |
Tempo Runs
I mentioned that coach Ralph White introduced me to tempo runs. Dr. Jack Daniels has determined that ideally tempo runs should last about 20 minutes and should be done at threshold pace. He discusses tempo runs and threshold training in a 2005 Running Times article which is republished by Runner's World in an online article. In that article Daniels defines threshold pace and a quantity he calls VDOT. If a runner's VDOT is known, then the runner's threshold pace can be determined. Another Daniels article has a table that relates VDOT to how fast a runner has raced. There are many racing distances included in the table ranging from 1500 meters to the marathon. You only need to have raced one of these distances to use the table to find your VDOT. There is another table in that second article that relates VDOT to the runner's threshold pace. These two tables are all you need to find out what your threshold pace should be for a tempo run.
Let's consider an example. Open the link to the second Daniels article and scroll down to the two tables. From the first table, if your 10K race time is near 50:03 your VDOT is near 40. Remember, if you haven't raced a 10K, you can use some other race time. Now, from the second table a VDOT of 40 gives a threshold pace of 8:12/mi for a tempo run lasting 20 minutes. Paces for tempo runs for other lengths of time are also given in the second table.
I run tempo runs approximately once a week ranging from 20 minutes up to an hour. Daniels recommends that tempo runs be on a relatively level surface so that the pace can be easily controlled. It is hilly in Meadville PA. So during the winter my tempo runs are usually on a treadmill and other months on an outdoor track.
Something interesting happened: A New Workout For Me
Update on Something Interesting Happened