To lose weight, first sleep more.
To lose weight, first sleep more.
lucKY2b wrote:
PS-Oh, and not sure how it's been where you live, but it's been relentlessly windy here all Spring! Not uncommon to have 15-20 mph sustained winds.
The wind has been pretty bad recently, especially on the days when I choose to run outside. (See my long run on Sunday below.)
M: off.
T: 4 miles / 7 miles.
W: 12 miles (5th to 11 miles @7:49-7:37-7:30-7:30-7:30-7:30-7:30)
R: 4 miles / 7 miles.
F: 9 miles.
SA: 7 miles.
SU: 20 miles (the last 10 miles @ 7:40-7:39-7:41-7:39-7:33-7:33-7:34-7:29-7:29-7:11)
The wind was mild (about 10mph) for the first 10miles, and just when I started picking up the pace, it went up to about 20mph. I thought "okay, I am just going to ignore the splits and go by the efforts." The splits turned out to be relatively stable, because the wind was consistently hard for the next hour and half. It was also raining with low 50s at the start, and sunny with high 60s by the time I finished.
Given the conditions, I am satisfied with my efforts. The next Sunday is supposed to have milder weather. But mostly importantly, I hope the weather will be good on my race day (April 30).
On another note, I got a great news from Little Rock Marathon. Last month, I finished 4th in my age group for the 3rd time in this race. However, the winner of my age group was so fast he placed 3rd among all the masters. Now I have been promoted to the 3rd place in my AG. I will be receiving a AG award from this race for the first time in eight attempts.
Fun but challenging Masters Mile at Pepsi Invite last Saturday. Hayward Field (actually Stevenson's Track) just didn't feel so 'magic-track' to me on this day. I was 3:45 for 3/4 mile split just before the bell and commenced to a death-march to 8th place. I need to get my aerobic tank built again.
Finals
1 Gordon, Joshua M41 Bowerman TC 4:40.38
2 Mackay, John M42 Unattached 4:44.14
3 Chvatal, Brad M44 Bowerman TC 4:51.38
4 Hartmann, Eric M48 Unattached 4:51.43
5 Godwin, Craig M48 Oregon Track Club 4:57.28
6 Dudman, Joe M51 Team Red Lizard 5:01.73
7 Clifford, John M53 Bowerman TC 5:04.25
8 Paulk, Kevin M55 Bowerman TC 5:07.34
9 Hult, Nathan M48 Unattached 5:14.98
10 Dion, Chris M51 Lesser Vida TC 5:23.63
11 Stearns, Michael M52 Oregon Track Club 5:24.45
12 Merrifield, Lawrence M48 Bowerman TC 5:28.14
13 Clark, Richard M62 Oregon Track Club 5:47.69
14 Schafer, Bob M60 Unattached 5:57.49
15 Kluge, Trisha W56 Oregon Track Club 6:07.80
-- Campagnolo, Luciano M54 Oregon Track Club DNF
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Week 254
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Salutations, 50+ers! First off, KP, nice run, regardless of how you felt about it. Kudos, SCGal on your Richmond race. And thanks for the props in regards to our trail relay a few weeks back. It was fun, and yes, Hood-to-Coast is definitely a bucket list item. Hope to run it some day; if I ever do, it'd probably be with my buddies from Wisconsin.
I continue to basically keep from getting completely out of shape this spring.....only a few more weeks before I get a break from this overscheduled teaching routine. The logbook reads ~26 miles on 5 runs:
Sun: 5.0 progression, last mile was hard (6:09) but controlled
Mon: off
Tues: 5.2 Fartlek w/5 hard sections .2 to .5 long
Wed: off
Thur: 4.1 fairly easy, but with 11 lb backpack (8:01 pace)
Fri: 4.1 w/1.6@6:30 pace
Sat: 7.5 easy 85+% on trail/grass (8:24 pace)
Added a bit of something different with each run, probably should have had a few more truly easy miles in there. I am just trying to keep it interesting, as AlanB put it. Speaking of which, AlanB has been adding a few suggestions to others posts, that really speak directly to me. I need to---a) get more sleep, b)do more core work, so that I can c) lose weight, stave off injury, and build mileage.
Oh, and last week was such a blur, I never commented on Sean Wade's take-down of the 10000m WR with a 30:48.87 in San Fran! Simply Mind-blowing!
And I see a couple 50+ers, Joy Upshaw and Ray Knerr, did some great things at the Mt. Sac Relays:
http://masterstrack.com/joy-upshaw-claims-w55-ar-in-100-wins-mt-sac-for-encore/
Hope you all are in a good place! Will look forward to your reports!
All the Best!
Oh, and good luck to all my friends that are running Boston M. tomorrow!
And sorry that I missed running River-to-River Relay with my Wisconsin buddies this year (it was run yesterday.)
lucKY I think you are doing a little better than just holding ground. Some pretty good quality in there.
I can certainly admire Wade’s amazing run, esp that 10K, I mean, holy cow! But, at 57+ I tend to look forward. Martin Rees’ 16:25 at age 62 impresses me.
Congrats again to OGII’s 20:13 at Carlsbad.
Mon = 60 min easy road and trail
Tue = Rest
Wed = 60 min easy cemetery
Thu = 60 min medium road and trail
Fri = Rest
Sat = 90 min easy hiking, ran out of trail
Sun = 60 min medium hard, road
Another good week. I’ve spent 2 weeks at 60 min so now it’s time to bump it up. Next target is 75 minutes.
Now that I’m running farther I’m back with my training partner on Sunday’s. 60 minutes is short for her so she turns it into a tempo run to “make the most out of this wimpy jog…â€. So I’m inadvertently getting a tempo run in whether I like it or not.
Have a great week folks!
Thanks for the acknowledgement. It was a bit better than I thought I could do at that time. I was busy last weekend and didn't post. Last week I took it pretty easy with 21 miles at mostly recovery pace. Although I did do a 3x hard/easy mile on Wednesday of that week with the hard miles at 7:56. 7:26, 7:00.
This week I got back to more serous training with a total of 43 miles with,
M- 8 miles w/ 4-5 uphill sprints
T- 7 easy
W- off
Th- 2 mile w.u. 4x hard/easy miles 7:19, 7:16, 7:11, 6:58
F- 4 easy
S- 2 mile w.u. 3x hard/easy miles 7:27, 6:58, 7:35 (dead legs in the last hard mile)
Su- 6 easy
It's always inspirational to see others good race results posted.
I've got something going on with my ankle. It's been bothering me for a few weeks but hasn't gotten worse or better. It hurts when I point my toes and when I do heel raises. I'm fine running but I've cut back on my miles to see if it will help. I thought it was my Achilles but I can't feel any sore spots on the tendon. Any ideas?
I still managed to get in 36 miles this week:
Mon: 6.4 Easy
Tue: off
Weds: 7.5 2X800/200, 3X400/400, 3X200/200
Thu: 6 Easy
Fri: 4.1 Easy
Sat: 6.2 4 mi tempo @ 7:50
Sun: 6.1 Easy
RF Reader - Congratulations on your AG award!
lucKY - keep the faith - finals are right around the corner!!!
We've had incredible weather; sunny, cool, and low humidity. It's hard not to run fast. All of that is supposed to change this week with heat and humidity returning. Spring was nice while it lasted!
Alan Bennet wrote:
To lose weight, first sleep more.
Man I wish this was the problem. I sleep 8+ hours every night . The reality is I EAT TOO MUCH !
I was feeling tired muscles this week. The kind of tired we all know. So I took it easy. Now my legs feel good.
Interesting read:
https://canute1.wordpress.com/2016/04/16/the-longevity-of-the-long-distance-runner-v-whole-body-factors/Mon. 1 hr 5 min kayak post work twilight session on the river followed by a pleasant 20 min jog along the river bank, very noisy with several hundred Sulphur Crested Cockatoos screeching as they settled to roost for the night.
Tue. 28 km mt bike ride with 370 m of elevation gain, 2 x up the rough firetower road on Mt Ida. 1 h 43 m.
4 km walk into work. 3.3 km jog back to the car at night in about 20 min.
Wed. 3 x hilly 5 km loop, steady effort 1 h 22 m. 220 m of elevation gain
Thu. Legs a bit stiff so did a Charlie like session. 11 x hill hiking reps behind my place. About 450 m long with about 65 m of elevation gain. All up 10 km in 2 h 2 m with just over 700 m of elevation gain.
Out to the river for a kayak session, 57 mins.
Fri. 23 km mountain bike ride. A mix of some rugged terrain and good rolling farm roads. 280 m of elevation gain 1 h 30 m.
Sat. A couple of km warmup then a hilly 6.5 km race in the Whipstick Forest. Ok effort for where I am at. 29.57 on a tough course. Backed up by rolling through the hilly 1500 m fun run in 6.48 then jogged a couple of kms.
Sun. A couple of kms warmup then a fairly hilly 3 km race on the dirt. 13.16. A few of the crew I passed last week over 5 km had my measure this week including my son much to his delight. He only started back running 3 weeks ago and clocked 12.24. A couple of km easy jogging then back to the clubrooms for a shoewr and off to work.
Happy enough with my races. I am slow but running free of pain for the first time in 3 years. Both courses are quite tough, I have run 3 mins quicker as an O/50 on the 6.5 when in good shape.
Payed out summer course around over 55 community that I live in.
Look forward to it each spring.
Lay out a 10K course and a 5K course for tempo runs at 5am (Arizona)
I now live in a retirement place where there are not very many runners at all..
None of the 70's fellow runners have moved here....
Just a lot of nice Q-tips in their golf carts and nearly all canadian.
When they go home for the summer, the roads are nearly ALL MINE for running...
Very eerie but cool.
Someday, I guess there will be runners running here.
I'll bet there are retirement communities where they even have running clubs..
But, here, they just look at me in their golf carts and shake their heads..
I love the summers..all these roads.....mine.
Been a while since I have checked in. Things have gone to he!! In a handbbasket. My tendon and training were starting to come around nicely. I was up to about 25 miles a week easy with no issues. About a month ago I went mountain bike riding, felt good after that, running the next day felt good, day after that my knee was swollen and hurt pretty bad. Well long story short, I am now the proud owner of a torn meniscus. Surgery is scheduled for three weeks. On top of that my blood pressure is way up 155/100. Ugggh is my body still under warranty? Oh well, the summer won't be entirely shot.
Meniscus tear biking or running doesn't sound right. You might have something else. I wouldn't be in a hurry over the surgery.
Alan Bennet wrote:
Meniscus tear biking or running doesn't sound right. You might have something else. I wouldn't be in a hurry over the surgery.
The doctor said as we get older, it's not as supple? I don't know, I know that I'm hard on my knees and it hurts like heck :-). I have an MRI tomorrow to see the full extent and then go from there.
SCgal wrote:
RF Reader - Congratulations on your AG award!
Thank you. It was a bit anti-climactic to learn about my AG award weeks after the race, but better late than never.
My week.
M: swimming 1000m.
T: 7 miles.
W: 11 miles (4th-10th miles @ 7:55-7:41-7:30-7:30-7:30-7:30-7:30)
R: 7 miles.
F: 7 miles.
SA: 7 miles.
SU: 14.2 miles (4 miles @ 7:39-7:38-7:40-7:41)
Sunday was supposed to be 16.7 miles with 10miles @ MP. After 4.5 miles @ MP, I found it too hot to keep pushing the pace. (About 80F with plenty of sunshine.) So I decided to slow down, jog for a few miles and stop. The heat was much harder to handle than the wind (20mph last week).
I know I am in a decent shape from my workout on the previous Sunday (20miles with 10@MP). I cannot have significant fitness gain with less than two weeks to the race. And it's better to play safe. The race day forecast is not as hot as it was yesterday, and not as windy as the previous Sunday. So I should not worry much about the weather. The most important thing is to avoid doing anything stupid so that I can be fresh on the race day.
Haven't posted in quite awhile.
Thought I was doing ok this winter getting out 2-3 times some weeks (1 or 2 other weeks) with 2 hockey games but fitness slipped. I am struggling to find the will to run the day after those late-night hockey games; sore and exhausted.
A late season shoulder injury surprisingly affected my running and limited me as the weather got nicer and I should have been getting out everyday. . Result; lost more fitness to the point where I was back to struggling through 9:30 and even 10:00 miles.
Highlight of my late winter was 15 days of every other day running in Italy; Florence, Venice, and Rome. Wow! Left for home the day before the Rome marathon - too bad - would have been a fun sight.
After another week of struggles last week I'm finally feeling encouraged after averaging sub 8:30 for 6 miles two days in a row. Today I'll do about 4 miles of walking to keep myself from over doing it.
Always enjoy reading about everybody's successes aw well as their stories of perseverance.
Cheers
Ken
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Week 255
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Greetings, 50+ers! Despite the distractions, I had a relatively good week. If I add in the hundredths, my Garmin says I managed 35 miles on 5 days. Logbook reads as such:
Sun: 8.0 Mostly Easy (7:34 avg pace)
Mon: off
Tues: 6.2 w/Intervals: 2x4,4x8,2x4
Wed: off
Thur: 4.1 Progression through 5k, then eased way off (7:14 avg pace)
Fri: 6.0 Fairly steady (7:18 pace)
Sat: 10.6 Steady (7:42 pace)
Finally got back to the track this week for the first time this year. Intervals were 2x400 w/200 jog recovery, 4x800 w/400 jog, then 2x400 w/full recovery prior to each. (90,93,3:07,3:06,3:05,3:04,82,83) The last two 400's felt really clunky, not smooth at all; I clearly don't have my speed legs yet (not that I've ever really had them.) Everything else for the week was pretty non-descript. Weather Friday and Saturday was awesome, which may explain the slightly quicker pace, because the effort was not too hard (although I did take a minute break at mile 7 on Saturday.)
Starting to feel a little more optimistic that, if I can get my weight down (still hovering near 170) in the next month, I might be able to do something worthwhile by midsummer. I'll do a few races in May/June just for the sake of racing, but will still focus on July 4th 10k.
@Paul061: sorry about your bad luck! Hope the surgery goes well.
@plb: sounds a bit lonely for the summer; maybe hook up with 1500Master? I've run along the aquifers around Phoenix during summer months while visiting family, it's not too bad before heat of the day (which sure starts early!)
@Reboot Runner: sports transitions always cause a few weeks of muscular issues as you retrain the system (sorry about the shoulder; I presume it's mostly better by now?)
@mo'pak: Another busy week! And two races!
@RF Reader: Good luck on your marathon next weekend!
Not sure how I feel about the Recreational Competitor Therapeutic Use Exemption....seems like a slippery slope.
http://www.wsj.com/articles/prescription-steroids-get-a-quiet-exemption-1461365753
OK, that's enough from me. Hope you are training/racing/rehabbing well. Really enjoy reading all your weekly updates. Any races to report?
All the Best!
lucKY, I’d say you had a very good week. The clunkiness will go away with more work.
On the TUE issue? How the heck would they enforce something like that? Too many variables to consider.
My week:
Mon = 60 min easy road and trail (82 degrees!)
Tue = Rest
Wed = 61 min easy cemetery
Thu = 62 min medium road and trail (tired and sore)
Fri = Rest
Sat = 34 min medium with son mountain trail (X2 1 min on 2 min off accelerations)
Sun = 64 min medium hard, road
Another good week and it was nice to feel like I'm moving forward again by bumping the minutes. My legs felt it with general soreness and a couple minor irritations but otherwise did well. My youngest son has Type 1 diabetes and on his own has started running. He's able to disconnect his pump while he runs so it’s a nice break for him. He's been adding minutes similarly to me. Rather than hike Sat he wanted to run. He runs faster than I so he coaxed me into a couple of accelerations which were a good test to see if I could still turn over the legs quickly. As far as could tell I have not lost anything. I guess all this LSD is not negatively affecting my fast twitch fibers. Hard to say if I rely more on the 2A (intermediate) or 2B (rapid firing) and whether LSD affects one more than the other. I'd be interested if anyone can reference any studies on the topic. My opinion, which lacking hard science is an assumption, is that there is some plasticity in both 2A and 2B, and, perhaps a little more in A, but that there is a core of both A and B that remains fast twitch no matter how much LSD you do.
Have a great week folks!
Thanks, Rtype. Nice week yourself. Looks like a slow start to the thread this week.
I guess I've read that the IIa can be trained to be either fast- or slow-twitch, but that the IIb (or x?) are strictly fast-twitch.....but I'm no expert.
http://running.competitor.com/2014/07/training/the-role-of-muscle-fibers-in-running_82416
Pete Magill talked a lot about this, too, and also about increasing the fraction of fibers that are recruited for a particular function (hence the value Magills drills.....which I need to get back to.)
http://www.runnersworld.com/race-training/how-muscle-fiber-recruitment-affects-running-performance
I've shared this before, but it's worth a revisit.
http://www.runnersworld.com/rt-multimedia/video-masters-stars-demonstrate-running-form-drills
Not many posters this week. Maybe more of us are out training rather than sitting at a computer :>) This was not much of a running week for me. Only 23 miles mostly slow. I have been on an "alternative" training program for the last week and a half. I am putting in a brick walkway and small patio along side my house. After carrying a lot of 70lb. bags of sand, mortar mix and bricks a couple of hours each day I have not had the energy to do much running. However, when the work is done in a few more days I expect to be on my way to being stronger in the legs and core as I get the running back up into the 40-50+ mpw level. I have some free weights (unused for a couple of years now) and I am going to try and continue with some consistent strength work in hopes that AI will regain some speed from it.
Good running to all!
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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!