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Happy May! pretty good week of running on my end, including 4 X 1 mile at 10-mile race pace on treadmill (10.2 mph @ 1.5%) with 1:00 recoveries Weds. And yesterday 5 X "800" (200 jog) averaging 2:59
Wanted to hit 2:40 for 800's, but I ended up running in lane 6 to stay out of the way of an Army (maybe reserves?) group doing a 2-mile time trial. From what I could find via google afterward, I think lane 6 may be about 10% extra, so 2:56 would be the new 2:40. Given that there was also some bobbing and weaving to evade those doing their walking cooldowns outside, I think it was close to being intended pace.
Hope you are enjoying "Natitude Weekend" (by decree of DC Mayor Vince Gray, in honor of the Washington Nationals).
Nice lead off Dave.
A great start to May here with some solid runs all week between 2 and 5 miles. Doubles Friday and Saturday while working in Las Vegas. Only one run outside unfortunately, but a nice run around Sunset park near the airport. Home this afternoon and off MOnday morning to Detroit/Chicago for the week.
Am planning to run at Benedictine College Friday, site of Nationals in August. Have a client call in the same town and will take a run after the call.
Have a great week!
I think I ran too much - 55 miles, incl a 14 miler, a 6 mile tempo and a hill sprint workout. I used to be able to do this, but now at 44 I am sore, tired and old injuries are poking up their heads and asserting their existence.
I think I'll do just one quality workout a week now, plus a long run.
Races on consecutive weekends now - esp the Brooklyn Half on May 19.
1500, please post your opinion of the Benedictine track. I'm planning on competing at the national meet in August.
Just finished a fast hurdle/sprint workout. The weather is warm, the wind was at my back, and I felt relaxed and strong. Did starts out of blocks, 3x30, 3x60, 3x90, then 3 runs over 3 hurdles. This was all at about 90% effort. I feel rather knackered right now! I think I need some food.
Hope everyone has a great week ahead!
Dave - thanks for leading off! I ended up with 40 miles for the week, including a nice run with my high school XC teammate in the Indy Mini Marathon. He's not the runner he used to be, but I helped him through some rough patches to a 1:53 finish. I was thinking it was maybe in the top 10k runners (out of 31k), but it was in the top 3500. I felt a little sorry for those out on the course - it was muggy at the start and really heating up after the sun broke through the clouds. My only speedwork this week was a few 800s followed by 3 miles of fartlek, but I was more focused on getting in some quality miles and leaving the door open to racing the half-marathon.
Probably my best week's training this year: 73miles, 11x700 on Tuesday, 5mi tempo in 28:30ish Thursday, 2000-600-500-400-300 hard Saturday, and getting up near my bests in weights (cleaned within 2kg of bodyweight). Two hard weeks in the bag, time to get a massage and have an easy week before the UK County Champs next Saturday. I am determined to outkick at least one youngster!
But the real highlight was watching my son run the Achilles Schools Relays at Oxford, which I used to enjoy as a kid. It's the big high school relay meeting in the country, and he got called up a year early as some older kids got sick. Unfortunately we're having the coldest May anyone can remember (45-50' and raining) and the poor kid was almost hypothermic after four hours waiting for the race, as were all the spectators. Not what track is supposed to be about - I hope it hasn't put him off!
Captain, that is some weather in England! Here in Atlanta we've had a week of 80's, with a few days near 90! I hit 50 miles again with 3 miles of drills and strides and 3 x k in an average of 3:07, but negative split style with last in 3:04. Would love to average that or quicker in a 3k Tuesday evening. Not scheduled until nearly 10 in the evening so I hope it'll be cooler. Best news of the week was that I got some test results back and have the answer for my fatigue and desultory running the last few weeks. Iron is low and I have a mild case of anemia. Have started a regimen of mega doses of Vitamin C and Floradix iron supplementation. Doc says I should feel the difference in a few days. Will keep mileage and long runs low until my mojo returns! I'm a teacher and I have only 12 more days of work this school year. All the best to everyone and enjoy spring wherever you are.
An actual race report. It's been 4 1/2 months since my torn soleus injury and I haven't raced since early December. I have steadily been running mileage with a weekly harder effort (tempos, minute repeats, hills, etc.), but I haven't been really focusing on getting faster as much as logging the mileage and losing weight (10 lbs now).
I entered the 3k geezer race at the Oregon Twilight meet because my friend Karen was running the accompanying 400m and it was free. But even the prospect of public embarrassment really didn't do much to motivate me to do a whole lot of specific training. It isn't a goal race - and I rarely do track race - but I figured that it would do me some good.
I estimated that I could maybe run 12 min. for 3k , basing that on my fastest 5k xc race (20:50). I know that for most people, the track is faster, but I thought it was a safe goal.
I haven't done a track race in 2 years and haven't worked out on a track since March 2011. I did go to a track last Friday and did a bunch of 200s to get an idea of pacing, but only learned that I can do a lot of 44-45 sec. 200s.
There were 18 people running, only 2 women. A couple of older guys had slower seed times than me.
I went out in dead last and stayed there for over 600m, although I came through the first 400m at 94. I moved past a few people as we all slowed down a little. (The other woman was way ahead from the get go). 3:11 at the 800. I was a little bummed to hit the 1600 in 6:23, meaning I'd slowed and that my cushion on 12 was down to 2-3 seconds, but finding myself all alone and running into the wind, I kind of lulled myself to sleep. I didn't want to go too fast, so I told myself that my pace was something I could handle and just stick with it.
I was passed with about 800 to go and for a while, I didn't realize the guy had been behind me and wasn't lapping me. Unfortunately, by the time I'd figured it out, he was long gone. The other woman was getting closer, but still quite a bit ahead and there really wasn't anyone to chase. But I was shocked into action when I hit the 2800m mark and heard 11:13-14 as I realized that I was going to have to kick to break 12. Since I REALLY didn't want to just miss it and since I'd done all those 44-45 sec. 200s, I went after it and was really grateful to squeak under 12 (11:57.9 officially).
I had hoped I would run a bit faster, although I at least wanted to be under 12. I realized that I really had no practice at sustained effort (more than a 200) at race pace and that didn't help. I did feel rather "comfortable" at the pace I was running and the track was nice and springy, but I just wasn't eager to go into the discomfort zone.
btw, I ran my time under the WAVA age-grade and really think it's inaccurate. My time comes out to be the equivalent of my open PR, which is just crap. I was in so much better shape when I ran that time. Also, how depressing? Does that mean that 11:57 is the best I can expect? I felt like with practice I could run so much better. It seems quite limiting and not very accurate.
I had a absolutely lovely long run (14) on trails today, followed by a vigorous hour of lawnmowning.
I was offered a free entry to a half marathon in two weeks -- I am still pondering. I don't know if I'm in any better shape for a half than a track 3k.
Both my younger two had PRs this week. Daughter's was a slight one and she was a bit disappointed, but is still trying to figure out this track racing stuff ( it's her 3rd one). Son's JV meet was very blustery and he's been trying to be "not last" in his races. His friend who is usually back there with him was injured and sat out, so he went out with the back of the pack (still out pretty fast for him at the 400) and moved up, getting the next slowest guy on his team and nearly catching one of his best buddies at the finish (buddy has run 40 secs faster than my son before). Son's time was a whopping 22 seconds faster than his previous best, despite the winds. He also got a solid PR in the 800m. At 5'6 and 110 lbs, the wind was definitely a factor, but he raced really well. Very pleased for them both -- and realized (crossing 1600m in 6:23), that they could both kick my butt in the 1500! ;-)
Nice report, Muddy. I watched the race on Runnerspace.
13 today and 49 for the week. The achilles is till sore, but after 5-8 minutes I don't really notice it anymore. I have to be sure to flex my feet well before getting out of bed though. Also managed one faster session of 4x 3+ minutes on the road a bit faster than 5k pace; followed by 2x 200 and 2x 110 on the track, trying to stay relaxed. I think all the foundation work on my back may be starting to pay dividends. The 200s were 30 flat and felt very smooth, good turnover and more relaxed through the torso.
What was your ferratin level and why Floradix? I like that product but am surprised that a Dr know about it???
Was your total iron low as well?
And how long did this go on before you noticed fatigue?
Sorry about all the questions but I've got a friend that is going through some blahs and my first guess was low iron....
57 - Nice run!
I see that Kevin Castille beat Uli Steidl for the masters title by ONE second. Kevin's coming off a 14:00 5k and Uli just won the masters title (15th overall) at Boston. Wow.
47 YO, 17:30 5k, hilly course, 1st race in 12 years, 20-25 mpw
Have the fever now, hoping to race again in a few weeks
Unbelievable so many "old" are guys running so well. Very inspiring. Staying injury free seems most of the battle.
And Mbarak only six seconds behind Uli!
DANG...I'd start with something else but may get banned ;}
Yesterday a past competitor/rival had massive coronoary while out cycling...fit dude...we banged heads around 14:40s et al back in the day and loved that he always remained fit...and full of piss and vinegar...grrrrr!
Personally I've been struggling mightily for a month...weird blood tests, big awkward/invasive surgery...not pretty at all...whatever.
In times like these one needs every single gram of inspiration available...that being said, I've just concluded my second reading of "The Perfect Race"...the trials and tribulations of John Landy, Wes Santee and Sir Roger en route to the first breaking of the mile's
greatest ever barrier...just an EXCEPTIONAL read!!!
TODAY just so happens to mark 58 years since Roger Bannister changed miling history forever..if you've never taken four minutes to witness his remarkable accomplishment, here's your chance...carpe diem!
"Persistence and determination alone are omnipotent"
- Calvin Coolidge
I'm coming back, I'm 53 and I ran the Greater Binghamton Bridge run 1/2 marathon in 1:32:36. I was hoping for sub 1:30 but it wasn't to be.
I've been doing about 45-47 mpw on 6 days. I hope to increase it, get in a couple doubles and extend my long tun from 12 to a 15 miler.
This Bring Back the Mile thing is getting me thinking about getting some of my old speed back for this summer.
There were a bunch of good masters guys from Rochester at the race- I never saw them till the awards ceremoney!
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