So, here's my week...35+ miles felt very good...travel to Griak w/team this weekend;
9/15...Day +361...no vitals...SEC meetings
AM...4.8 mile (hilly) in B'ham at
So, here's my week...35+ miles felt very good...travel to Griak w/team this weekend;
9/15...Day +361...no vitals...SEC meetings
AM...4.8 mile (hilly) in B'ham at
So, here's my week...35+ miles felt very good...travel to Griak w/team this weekend;
9/15...Day +361...no vitals...SEC meetings
AM...4.8 mile (hilly) in B'ham at
something is screwing up my post...sorry for the redundancy! I'll repost later...
quote]coachkeithsh wrote:something is screwing up my post...sorry for the redundancy! I'll repost later...[/quote]Not sure why you're having troubles with your posts getting cut off. I sometimes find it easier to just type up a note in wordpad (or other simple text editor) and then copy and paste it into the messaging system of Letsrun.
Good luck at Griak! I'm excited for the undercard event, the Larry Zirgibel High School Boys' Gold Competition. Very curious to see how Olin Hacker (from my old HS) fairs against some national-level competition (he was second to Obsa Ali last year.) Weather permitting, I think he has a shot at the course record; looks like it might be a bit warm, though.
AlanB, sorry about your woes, I totally empathize. Are you able to do any other fitness routines? Elliptical? Swimming? Biking?
The hamstring routines were emailed to a fellow club member, who I talked with last night at the track. She will forward them on to me, but she said there are about 15 pages worth of notes. In deference to the PT, I'm not going to post up his work online for all to see, but if you're interested in a copy shoot me an email and I'll forward them as soon as I get them.
Cheers!
coachkeithsh wrote:
something is screwing up my post....
I always thought it was angle brackets (greater than, less than symbols) being rejected by the forum software. But maybe not. e.g. > 100, < 30.
Of course I just disproved my own hypothesis.
I was emailed the routines this morning. Turns out that they are available on the internet anyways. He apparently recommends these routines that were posted by the University of Delaware Sports and Ortho. Clinic. These seem to be pretty comprehensive and incorporate eccentric, concentric, plyometric routines and static and dynamic stretching exercises.
http://www.udel.edu/PT/PT%20Clinical%20Services/RehabGuidelines/HAMSTRING_EXERCISE_PROGRESSION.pdf
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Week 173
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Greetings 50+ers! I’ll keep it brief this week.
Hit 40 miles for the week on 6 days of running. Log reads as such:
Sun: 5 easy
Mon: 4.5 easy
Tues: 9.8 w/ 12x(400m, 200 jog recovery of 62-63s) times: 92,92,91,91,92,90,89,91,89,88,85,84
Wed: off
Thur: 5.7 w/2.5 fairly hard (sub-6:20 avg)
Fri: 4.3 easy
Sat: 10.7 mostly @8:00, w/last 2.7 sub-7 avg.
Felt pretty good about the week. A few niggles that will need to be massaged out, partly due to having run most the week in zero-drop (or near zero) shoes. Still running on too few hours of sleep, only getting 5-1/2 to 6 a night…not good. There are teams looking for fill-in runners for their Bourbon Chase overnight relay teams…I’ve turned down four offers, as I’m just not confident I can run 3 hard legs in such a short span. Haven’t decided when I’m racing next.
Props to Olin Hacker on his big win in the HS race at Griak!
Quote for the Week: "To be a consistent winner means preparing not just one day, one month or even one year - but for a lifetime." -Bill Rodgers
Look forward to reading your posts! Have a great week, Y’all!
My week was good/bad. Good in that I am running and training very well in anticipation of next Saturday's meet (MF is also running!) I had only 4 workouts this past week due to a tough work schedule but each of them were excellent. Weights Monday, 5x300 on Tuesday (with 300 walk), 900 stairs and 30 box jumps on Thursday, hurdles yesterday with a 60m time trial. My time was well under my indoor best this year, which wasn't all that great of a performance since I was still healing from a ham pull at the time. I was expecting my time trial to be faster, but it was MUCH faster. Very encouraging. So that was the "good."
The "bad" is that I had a very long and stressful week. Our company is going through a merger and I am asked to produce lots of interim reports and data. On top of that my assistant had an emergency in her family and she was unexpectedly called out of town (she should return Wednesday). I have been battling a borderline cold/sore throat all week that I should have knocked back days ago, but it is still lingering. Last night I went out with friends for Mexican food. I had one margarita but the acidity trashed my throat. The restaurant was noisy and my companions all have loud speaking voices, so I was straining mine in order to be heard. Last night I slept very fitfully and this morning the cold is getting the better of me. So I've decided that I would rather forego this last bit of conditioning in favor of being healthy for my races next Saturday. Today will be a "take it easy and take a nap" type of day.
My contribution for a quote: "Progress is not linear."
That kept me going when I was coming back from injury and things weren't going as smoothly as I would have liked. I was reviewing my training log from last year and there were plenty of ups and downs!
Have a great week masters, and remember that "ups and downs" are all part of the journey.
Feeling better these days with only the occasional heal flare up. Nothing too bad. Running easily for 2-3 days, then taking a day off getting in about 40/mpw. Had a nice 10 yesterday just under 67. Plans for the rest of the year is just steady running and get to my 55th year in 2015 fit and healthy!
Have a good one,
Dave
Was great to run some XC yesterday with our new Bowerman Track Club kit (we changed from BAC). Our masters captain, Everett Whiteside, has rallied up a fine group of 28 BTC Masters here in Oregon. We have 2 strong M40 and M50 squads. Pleased to be on the winning M50 team of the Stumptown XC Series race #1 yesterday. We averaged about 18:40 on the Nike Team Nationals High School XC course. I was 18:43 2 years ago & 18:43 yesterday. Gotta love that when you are 2 years older in "masters years". Particularly when I flew back from my own stressful week in Hong Kong a day and a half before.
Get some well earned rest SpikeZ.
Keep it going SteveK.
MikeF… I've run Huntsman before. The rack is rock hard. Bring flats and spikes. The altitude is high enough to exercise your 3 -part race strategy… head first, personality second, heart third. Keep us posted on your experience there. I wish I had signed up too.
Have a good fall week of xc training my friends.
KP
OK week here. 7 runs on 7 days with a total of 24, and 92 days in a row. Had to back off a bit again due to a sore ankle but paradoxically, upping the pace for a 5k tempo Sat (7:33pace) seemed to help the ankle. It’s possible I had been plodding so slowly it affected my mechanics. The plan is to speed up a bit even on slow days but not get too aggressive. I’d like to add a second day of something a little faster, perhaps another 5K on Wed’s above marathon pace. We'll see, the experiment continues! Have a good week everyone and enjoy that nap Spikez!
PROCRASTINATING...that is what I'm doing...hanging on the bed with the wife and dog reading about marathon WR, baseball scores, NY Times...anything BUT "heading to my local high school track" because I know that's where the pain lies as I am 2 weeks into re-introducing real speed...actual sprinting.
This morning's session is 3 x 200 meters at 800 meter race pace followed by 2 sets of 300 at 800 meter race pace plus 200 at 400 meter race pace...gulp!
KP, thanks for your guidance and advice...only bringing racing flats next weekend...no spikes...Saturday 400/800 double in Las Vegas (with Spikez!)...Tuesday 800 meters at Huntsman Games in StGeorge, UT, Wednesday 1500 at Huntsman just for shits and grins. Four races in 5 days...what have I gotten myself into Ollie?
Anyone here competing in the National Masters 5K Championships in Syracuse next weekend? National Masters Championships Marathon at Twin Cities next weekend?
Regardless of where your training and racing takes you have a remarkable week and thrive!
MikeF wrote:
Anyone here competing in the National Masters 5K Championships in Syracuse next weekend?
I'm waiting until 2015...I'm waayyy on the wrong side of the 50-54 AG with 55 coming up next May. I did enjoy my two previous races there in 2010 & 2011. It's a class event all the way and the course is perfectly laid out for fast times.
Dave
haven't posted in a looooooong time. i'll be 52 tomorrow so i thought it appropriate posting and since i have a streak of 35 weeks in a row at 5 mi./day ave.
raced a hilly 3-miler yesterday with a 17:38. my achilles is toast (kinda why i'm only running slow/short mileage and the occasional race) ... but that's how i roll these days.
i just can't get myself to do any legit. workouts anymore. having fun being the quintessential "hobby jogger".
stay healthy, my friends!
andy
Hi All,
I wasn't able to post last week as I was being "nonnie" to my two grandchildren, ages 3 and 5. It was a good distraction since after two years of injury-free running, I dropped out of my 2 miler at the 1/2 mile mark. During the race, I felt like I had been struck by lightning and my left leg buckled under me - I thought I had pulled a hamstring. So no running last week for me.
After an ART session I'm finally able to jog slowly but it still is painful. My therapist says it is my pirisformis compressing my sciatic nerve which was probably irritated when I stepped in a hole at an XC meet. I'm disappointed because I had been running well and it finally is cooler here so the conditions are much better for fast times. I had planned to run a 1/2 ma. in three weeks and an 8k in November but now I'm just going to focus on getting back to running pain free, whenever that will be.
I'm doing stretches and strengthening exercises. If you have any other advice, I'm all ears. I've never had this problem before so I have no idea how long it may take to get better or whether I can cross train on the elliptical or stairs. I haven't tried the elliptical yet but I don't have any pain climbing stairs or walking.
Thanks for your help - You'll have to do the running for me!
Here's my week - 7 of 18 wk training cycle
Mon: a.m. - 6 mi easy
p.m. - 4 mi easy
Tues: 10 mi easy
Wed: a.m. - 6 mi with 12 x 60 min on / 60 min off with training group
p.m. - 6 mi easy
Thurs: a.m. 11 mi easy
p.m. - 4 mi easy
Fri: 7 mi easy
Sat: 17 mi with 3 mi at HMP (7:05 - 7:10 pace)
Sun: 6 mi easy
Total 77 total (7 mi short for week)
Other obligations interfered with weekend runs, so ended a little short. Feel good and a little more rested, so probably for the best.
SCGal - I use an exercise ball at work to sit on. Helps me with sciatic/pinched nerve problem I developed when I traveled a lot on planes. Less pressure on that area of my back when I sit for long hours working, plus I can roll around and stretch. Always been able to continue running through my flare ups, so sounds somewhat different from your situation. Hopefully someone has even better suggestion!
Happy week to all.
35 mpw the last two weeks with highlights being a 10-miler at 7:47; Track: 3xMile w/2' rest @6:49, 6:38, 6:39; and an 8-miler w/5@7:35 in middle of run...feeling good!
A good moderate 37 miles for me last week. I was trying to get some recovery from my XC race, and a little bit of effort work to prepare for my upcoming 5K XC this coming Saturday. The post-race early week achilles soreness went away steadily and Saturday I ran a hard trail 8 miles with my son and an old running friend and had no achilles flare up after that effort. This coming week will be more of the same with some very short 5k race pace intervals on Tuesday and some longer race pace intervals and strides on Thursday.
Recovery week here. I was pretty much blasted after that hill/mountain/trail marathon last week. So I did nothing for four days, biked an easy 30 minutes on Wednesday then ran 25 minutes, 35, and an hour.
All day XC for high school regionals on Saturday and then again for my own XC race, the conclusion of a four race series that I've been putting on, Sunday. Hopefully the series will continue after I leave. Racers were enthusiastic, but marketing is not my strong suit and the locals are pretty entrenched in their fall racing, centers around the aforementioned marathon. So the series never got nearly the numbers I was hoping for.
I need a rest weekend!
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!