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| Victoria, B.C., Canada, Runner |
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Jan. 10th., A pretty good clip for 28:39. Wore lighter Sauconys again, stretched out stride for last 200 m. Jan. 11th., No run. Jan. 12th., Cold AM, for 36:18 min., generally easyish pace no variation..loops around block. Jan. 13th., No run. Jan. 14th., Much the same as Thur.14th. For 35:27. Another cold morning. |
| lucKY2b |
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************************* Week 34 ************************* First off, nice post and welcome Alan Bennet; sounds like you have a wealth of experience to share. Another high-mileage guy (at our age, I consider anything 70 mpw and up to be high-mileage) to add to the mix. Good luck on your training towards the Flying Pig. My friends have told me that if you keep your head together and don't overwork that long uphill between miles 4 and 8, that you can run a very decent time. Secondly, big props to Linda Somers Smith (age 50) for her 28th place finish and 2:37:36 time in the Olympic Marathon Trials yesterday. Shattering the US 50+ women's marathon record currently held by Joanie. On a somewhat related note, good luck to Imarunr and any others (including my local Bluegrass buddies) that are running in today's Houston Marathon (probably already in the starting area); looks like excellent conditions. I look forward to any race reports. Finally, Bob Wildes, I wish that I had an answer for you. That is an issue I'm also wrestling with. I'm finding that stretching and foam rollers can only do so much....or perhaps I'm not aggressive enough. As you'll see in my weekly report below, tightness and stiffening up during runs is my current bane, and has been for awhile. There are several here that have been prodding me to go see an ART specialist, but I have stubbornly resisted....I'm sure the day will come, when I finally break down and ask for intervention. ----------------------------------------------------- OK. On to posting the past week's work. It was the start of our spring semester, so I was absolutely swamped at work this week. I also had to take over one of my colleagues classes as they were still out of the country. Nevertheless, I still manage 41-42 miles on 7 days of running. My log book reads as such: S: 5 moderate (6:50 pace) M: 7.5 easy T: 6 easy W: 6.4 w/5k hard tempo in 18:48 R: 2.6 moderate (just snuck in a short run, weather was nasty) F: 5 easy S: 5 moderate (6:48 pace) + 4.1 easy I've made a decision to keep my runs to under an hour, since I still seem to suffer hip issues (tightness above and behind the right socket) when I get over about 7 miles. I'm thinking that I might start doing more doubles, if I can find the time, as my two runs on Saturday felt pretty good. The 5k hard tempo on Wednesday was probably too hard, as I really felt I needed to stop and rest when I completed the hard portion. My back stiffened up quite a bit on the cooldown run afterwards. Roads got kind of slick by Friday and Saturday, which scuttled my plans to do some hill work. If you haven't gotten your Running Times magazine yet, there are some really nice articles this month worth a look (OK, so nothing really new about that), especially for us oldsters; it also lists this year's masters honorees. Props to racerdb (and any others that I may not be aware of) on yet another honorable mention. Hope you all are getting in some great training miles, and look forward to hearing what's happening in your neck of the woods. Go Pack Go! |
| Alan Bennet |
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Thanks. But I think I gave the wrong impression! After the 2004 race and the subsequent training fiasco, I didn't run again until 2009 (aside from the occasional "does it still hurt?" exploratory run). So really I have an insignificant two years (2010-2011) of racing experience to go along with the same 50+ years of life experience that y'all have. No question I am here to learn and not to teach. I caught the second half of the NBC telecast yesterday, no mention of anybody but the frontrunners. I was pleased that they showed a lot of actual running. I bet it was boring for the average U.S. viewer, but for me it was satisfying to see that the top men and women don't really do anything different from what I do, they just do it smoother and faster. The only surge I saw was by Amy Hastings, probably not a smart move. And at the finish line, Dathan Ritzenhein and Amy Hastings both confirmed, 4th is the worst place to finish. |
| Rtype |
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Sat = 5, 5K Track Tempo @ 6:53 pace, 1mile warm-up mile warm-down Sun = 3.7, Mountain Mon = 5K @ 7:20 pace Tue = 5K @ 7:07 pace Wed = 5K @ 6:59 pace (cold rain) Total Miles = 18 Average pace for 12.4 timed miles = 7:06 Fitness continues to improve and I continue to be thankful for being free of injuries. It’s so easy to forget what it’s like to be injured when you are feeling good. It would have been nice to watch the trials live yesterday but I guess the networks decided cartoons were more important. At least it made it to TV, albeit delayed. |
| KP |
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Solid volume week of 55 miles. In fact most since May 2011 just before PF shut me down. Speaking of PF... morning ankle circles before rising, lacross ball massage before walking seems helpful to get the day going. Stretching glutes, calfs, feet after runs is essential. And i'm talking holding that stretch for 2mins each side. A daily ice bath from at least just below the knee seems to help as well. And any good 60min massage therapy you can afford. Oh, and like it or not, custom made orthos for your all-day long shoes might help. I know it sucks - I ran for nearly 40 years without them and now use them in my all-day and running shoes; will until this damn sh*t goes away. Have a great week tough old athletes. KP p.s. have a good run at Glendoveer Matt. Let's try and connect next visit. |
| Alan Bennet |
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I notice L2B's weeks are Sunday to Saturday. I now use Monday to Sunday because of the Saturday long run. If I have to switch my long run to Sunday, it would mess with my apparent weekly totals to have zero long runs in one week and two (Sunday + Saturday) the following week. Anyway, I just finished the last run of my worst week in months. "Only" 63 slow and achy miles. What went wrong? In a nutshell, I ran too long and too hard on my recovery week 01/02-01/08, therefore didn't recover. So I paid for it this week. Ironically, last Sunday I wrote "good run!!" next to one of those non-recovery mistakes. I'll chalk that up to youthful over-exuberance. Speaking of Running Times, am I the only one with raised hackles over age-adjusted times? I'm thinking of the "2011 Masters Road Racers of the Year" on pages 48-51 and the sidebar "Best Performances of the Year" on page 51. On page 48 we read about "age-grade percentage, which is the basis for most masters awards and prize money, BECAUSE IT ALLOWS A LEVEL PLAYING FIELD BETWEEN 60- AND 40-YEAR-OLDS." (I added the capitalization.) Well, there is already a level playing field, it's the one where they try to get from point A to point B quickest. The fact that the 60-year-old is likely to be slower is the reason why he should LOSE. To say that the runner who LOST did in fact WIN, because he ran faster than other 60-year-olds over the same distance in the past, whereas the 40-year-old did not outperform his own past 40-year-old opponents by a similar margin, is just WRONG. Then in the sidebar, to take one example: Runner Pete Magill (CA) Age 50 Distance 10K Actual Time 31:11 ***Adjusted Time 27:17*** Open World Record 26:43.7 There is no such thing as an adjusted time!!! What a farce! A time is a time. On my most extreme days I go even further and say chip times don't count, only gun time. Chip time is just a way for the race organizers to get the 10,000th runner to agree to run the same race, even though they don't get to the starting line until many minutes after the 1st runner. Fine, I'll use my own chip time as long as I am not in contention. But when I cross the line a step behind some other guy, I count that as a LOSS, no matter what the chip says. Now, I am all for age groups. It's fine to compare performances and times within an age group. Compare like to like, that's a valid comparison. Two 50-year-olds in the SAME RACE, one of them finishes ahead of the other so gets a nominal prize. Or one 50-year-old runs faster than any other 50-year-old ever ran before, that guy gets some special recognition. But to say that a 31:11 for a 50-year-old is "equivalent" to an open 27:17 is just wrong. In fact, I'm pretty sure Pete Magill would consider his time to be "equivalent" to 31:11. Anybody else with strong feelings, pro or con, about this? (In the same Running Times is the Dipsea race, where they handicap the start, and the 50+ people always manage to finish first. I see that as separate from the age adjusted times. The winner of the Dipsea handicap race starts earlier, and crosses the finish line sooner, but with a slower elapsed time than the younger, later starters. Not my cup of tea, but then neither is a hot dog eating contest. It's the organizer's choice. Just so long as nobody tries to claim that the winner was in fact FASTER than the handicapped runners who finished behind him, I'm okay with it.) |
| Racerdb |
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Really enjoyed the trials yesterday. Kept an eye on the online updates, went for my long run, then watched the tape delay race on TV! Felt real happy for the winners, felt awful for Ritz. The women are all tough as nails! Had a good 71.4 mile week here. Thinking about another little run tonite. We got blasted with about 9" of Winter weather on Thursday but we have been spoiled so far. Had a real nice 11 at 6:32 pace on Tuesday night. Finished up with a 5:47! Have a good week everyone! Dave |
| wxboy |
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Did a low key race Saturday and was pleased with the results. The course turned out to be 3.7 miles vs. 4 (did I mention this was a low key race?). I thought I would be able to race at 6 min. pace and did so with splits of 6:10, 5:52 (flat & uphill mile), 5:42 (flat & downhill mile). The final 0.7 mile was equally uphill and downhill. I'm planning to do more races this year rather than focusing on just a few like I used to. The idea is that if I do more of them, I'll skip one if I'm not feeling right. Hopefully I will really do that! M: 4 easy T: 4 easy W: 4 easy T: 4 easy F: 4 easy S: 8 miles with 3.7 mile race in 22:17 with warm up/down S: 8+ miles (70 mins.) mild fartlek Next race is 5 miles on February 12. I'll be doing shorter faster hills along with my tempo runs for the next couple of weekends. |
| lucKY2b |
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Alan, don't worry about when my week starts and ends. No one needs align themselves. We're all just reporting our most recent week, whatever that may be. I don't think that you'll find much disagreement here. I think at most you'll find people using age-grade percentages to gauge themselves against their peers, and that's about it. I agree that using them to compare one group against another is kind of silly (some of us also feel that some of the age-grade percentages are pretty soft.) I venture that most of us here don't like the weird age-graded times that they use. If they're going to offer awards based on age-grading (as a novelty, side-award...please), then they should just use age-grade percentages and leave it at that. Maybe it's the same effect, but doesn't send this weird time-adjusting message; I agree that the actual times should not be be messed with. More kudos from the Chevron Houston Marathon today, with Brian Pilcher (55) going under 2:35. Nice! One of my training buddies (age 48) finished in just over 3:00...maybe not quite what he was hoping for, but considering his lack of any speed work, I think he ran pretty well for himself. On a sad Cheesehead note, I watched some team play the Giants this afternoon, but I barely recognized them. I can't believe I didn't get a run in today to watch that! |
| 1500Master |
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Glendoveer was great today, those wood chips are so nice to run on. Probably go again tomorrow...... A very good week overall highlighted with a 10 x 400 session on Tuesday with my club mates. The 400's felt great. Ran everyday again and now have a streak of 15 days going. Could be a snag this week, but all might just workout. Just builds so much confidence being able to get some consistant training in. Good success to everyone this week! |
| mo'pak |
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mon- 90min. mtb ride, rugged steep climbs. tue- 30min. kyak across the lake then 65min. trail then 25min fast kyak back. wed- 25km. hilly run quite a lot stronger and faster than on sunday. thu- 2hr. rgged mtb ride with 2 very long steep climbs. fri- 1hr. solid kyak session on the lake. sat- 40min. kyak session on the way up to the mountains. Steep 75min. mtb ride. sun- 9hr. mountain hike/run,30plus kms with 2000m accumulated elevation gain. Very, very rugged terrain through the middle section for about 14km/4hrs. Some good steep sections, one section of 1km gain 350 metres in elevation. Another section gains 215 metres in 1/2 a km. |
| Alan Bennet |
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Bad run this morning. Just two weeks ago I was telling one of my running buddies that every run is a good run. I need to move some of my runs onto the treadmill. (Not as exciting as mo'pak's terrain!) All this running on snow and ice puts too much stress on the core stabilizers, and slowing down doesn't change that. Now a chronic weakness in my right iliopsoas has flared up into actual pain. If I'm not careful it's going to migrate to the right hip and then I'll be back at square one. |
| No Cheating |
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16 miles at 6:45 pace with a few short hills. I am getting ready for the Kaiser Half Marathon in February. Three weeks to go! |
| Bob Wildes |
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Managed to get in 73 easy miles last week. Still working with the foam roller a good bit and doing some light squats three days a week. The squats helped my flexibility a good deal when I was younger. Plan to give them at least a six week trial to see if they can help at my current age. Amazing 10K by Pete Magill. Followed the official LR thread on the US Marathon Trial race Saturday. Wejo and others did a great job of "painting the picture of the race" in my opinion. |
| mo'pak |
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Sunday's 9 hour rough terrain escapade was completed in a pair of NB Minimus with no socks. Very comfy shoe. |
| rlb |
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With the age grading, most of the people I know don't take it seriously. It is actually a real embarrassment to have my times as a geezer equated to fast open times. I do think it gives us older guys an advantage for age graded money at races. I do know that Pete Magill does think his time in that 10k equates to a faster time, only because the course he ran on was a little long. That added time would be the only time he would consider. This week was a decent week for me, 15 miles, my most in a long time. Even lasted 6 1/2 miles on Sat @ about 7:55 pace, with the group, before stopping to walk the rest of the way back. Partly a tightening ham, and partly just plain out of condition. I have started a little twist on some of the things I've tried to do to improve my hamstring, that didn't help. A friend, who used to post here, said he tries to strengthen things beyond the range of motion. So with my high ham/lower butt, I've been doing some step ups (fairly low steps)with the slow lowering down, while leaning forward from the waist. Though not doing anything that will cause more of the injury pain. I seem to be improving, but time will tell. So the step ups are done on day one, on day 3 I do lunges, with a fuller stride, then starting again with the stepups on the 5th day. Rest days on 2 and 4. Hope this might be helpful Rich |
| lucKY2b |
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That wasn't Skuj (you probably missed the umlauts), but was intended to impersonate him. This is in violation of the terms of service on LetsRun. |
| lucKY2b |
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Sorry MG, that wasn't me. But now I'm forced to eliminate the BS, which includes your surprised remark. I ask all to please not respond to the BS. |
| lucKY2b |
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I just don't like to see good people's names smeared. I'd be happy to get rid of my responses, too. I don't like them. Do you want to talk about racing and training past the half-century mark? |
| Wondering |
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I don't feel qualified to post on that topic yet. I hope you don't mind if I continue to read the thread though. |
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