And on the eve of Memorial Day, I am always humbled and grateful to all those that gave their lives in defense of our nation.
And on the eve of Memorial Day, I am always humbled and grateful to all those that gave their lives in defense of our nation.
An early morning start for me. I have a window washing project to finish, so up and early before the sun moves on me. I will take lucKY2b's advice and not respond to any trolls.
A solid week for both intensity and frequency. The total volume of exercise was my highest using "alternative mileage." in my log book a mile of walking counts as 1 mile, 10 minutes of spin bike counts as 1 mile, and 500 yards swimming counts as 1.5 miles. I occasionally pool run and use 100 yards as 1 mile. In my late 50s I had no problem running every day, but that doesn't work for me any longer. Using this formula i have some measure for my volume. Here is my week:
Monday: AM- 2 miles easy; form drills; 2 x (5 x 300m repetition pace @ 1:16 / 100m walk) 400m between sets; mile easy; PM: 3.25 mile walk
Tuesday: AM- 60:00 spin; core routine; weights; PM- 1,000 yard swim
Wednesday: AM- 2 miles easy; form drills; 4 x (400m interval pace @ 1:46 / 200m easy; 800m interval pace @ 3:48 / 400m easy); mile easy; PM- 3.25 mile walk
Thursday: same as Tuesday
Friday: AM- 2 miles easy; 16 x 100m 2 easy, 2 good; PM- 3.25 mile walk
Saturday: AM- 2 miles easy; 4 x 100m strides; 4,000m tempo pace @ 20:02; 800m easy; 4 x 200m repetition pace @ 45, 43, 43, 42 / 200m walk; mile easy
Sunday: Off
Have a good Memorial Day. I will be coaching and running a track workout with our masters group.
Igy
L2b, thanks for the complement. I am well into my fifth decade of trying to learn that my common sense about training should be commensurate with my enthusiasm. However, at the moment I seem to be making some headway. This was my first 50+ mile week of 2017.
M- 7 walking 14:08/mi
T- 7 walking hills 14:07/mi
W- 7 walk/run 13:25/mi
Th- 8 walk/run hills 13:22/mi
F- 9 walk/run 10:59/mi
S- 9 walk/run hills 11:34/mi
Su- walk 15:04/mi
For my current rebuilding training I have largely become a slave of my heart monitor with my walk/run intervals being governed by running until my HR goes over 140 and then walking to recover until my HR drops below 100 and then repeating that process. It seems to be working well for me as I build volume.
Another 'nothing to write home about' sorta week of 34 mostly meaningless miles...beats the alternative I guess.
Had a nerdy realization the other day as I completed consecutive day 182 (a mini-streak of sorts)...if I can keep said 'streak' alive for 18 more days and run 85 miles during said window, I'll hit exactly 1000 miles in 200 days...see, I TOLD you it was geeky ;)
I sure hope that the rest of you geezer sorts aren't relying upon quite such esoteric notions to stay in perpetual motion...aging, it ain't for sissies.
your pal,
MF
Good morning, friends:
This past week I was simply trying to manage through continued knee discomfort while logging some easy base mileage (with a little cross-training).
MAY 22-28, 2017:
Easy: 9.6 miles @ 7:23/mi
Easy: Bike 18.9 miles @ 18.3 mph
Easy: 10.0 miles @ 8:20/mi
Easy: 9.9 miles @ 8:01/mi
Off
Easy: 9.9 miles @ 8:09/mi
Easy: Bike 27.3 miles @ 18.0 mph
WEEK TOTAL: 39.4 MILES
2017 Race Goals
5K: 6:13/mi (19:20) -- Achieved April 2nd @ 6:06/mi (18:57)
Half Marathon: 6:50/mi (1:29:30) -- Achieved April 30th @ 6:46/mi (1:28:41)
Marathon: 7:26/mi (3:15:00) -- Target race October 1st
Have a good week!
Third week post-marathon so still on recovery phase. 50 miles plus a short (50 minute) mountain bike ride yesterday. Did 2X 400 at mile and 4X 100 m on Friday as a sharpener, other than that just running. 50 for the week. Racing 10K on Monday (with 50K participants) but no great expectations. Have a good week everyone.
Couple of interesting results Kathy Martin SierraGold meet maybe next year and Anthony Whiteman just ran 1.50 for 800 at 45 he is probably gonna go for a sub 4 coverage at
biked and hiked all easy about 3 hours per day
8 miles on 3 runs
Tuesday May 23rd 2.5 mile Mild tempo on Glendoveer 17:07. Zero marker west on Halsey to new 1 mile marker and back 13:47 (6:57/6:50) plus ½ in 3:20 Weight 146.6 Half mile warmup tired awkward
Saturday May 27th track day 2 x 100 21,19 then a 400 in 75.74 pretty even splits with gradual slow down(18.69,18.99,18.97,19.19). However I am still tired so just did this on the track to just see where I am at.
Sunday May 28th 4.5 miles on treadmill with 3.5 at 7:30 and 1 at 6:40. Weight 146.6.Longest run by a mile for this comeback of 7 months.
Another “nothing to write home about†week for me too. Tired on Monday but pushed through the repeat halves. Sick the rest of the week. I need to figure out how hard is too hard again. Have a great weekend everyone.
Monday: 6 miles in 56 min (6x.5 w .25 rec) tough to hold pace
Tuesday: off
Wednesday: 3 miles in 31.5 min sore throat
Thursday: 3.1 miles in 34 min
Friday: off, sick with head cold
Saturday: 3 miles in 31.5 min
Sunday: 3.3 miles in 34 min
More cross than running this week.
3 runs totaling 22 miles including 12 yesterday at 7:12/mile
3 spins totaling 2:15
5 swims totaling 7.75 miles.
The highlight was my 2 mile swim in 60:15 today. That's my best 2 mile swim of the year. Have a good week all.
MikeF wrote:
aging, it ain't for sissies.
But consider the alternative!
An unhappy end to the week as my bad Achilles has now blown up pretty badly.
The week started out OK:
Monday: 10.5 miles at 8:34/mile avg pace
Tuesday: 10.8 miles at 8:42
But Tuesday evening my heel felt worse than usual, so I decided I needed a couple of days off.
Weds: 32 miles on road bike
Thurs: 32 miles on road bike
By Thursday things felt pretty normal again.
Friday: 9.7 miles at 8:40/mile pace
Saturday: The traditional Memorial Day 5K, which I’ve run almost every year since I moved here in 2004. I wasn’t too happy with my 23:19 on a flat course with excellent weather, although I felt I ran well, moved up from 9th overall female at the halfway point to 6th at the finish, and beat a couple of women I didn’t expect to beat. There was money for first overall Master, but I missed that by nearly a minute. Even back when I was fast I wasn’t fast at 5K, and I don’t take races at this distance too seriously.
Sadly, within an hour after finishing the race my heel was feeling pretty bad, and by bedtime it was clear I need another break from running.
Sunday: 40 miles on road bike.
It appears I’m on the bike for the near future. At least it’s now warm and light early in the morning, and with my more relaxed summer academic schedule I can ride for a couple of hours first thing in the morning as necessary. I’d sure rather be running, though!
Stay healthy, my friends.
congratulations on the thread birthday! you do a great job with it.
good week for me with 9 hours running, 2 hours cross-training
M 1:50 run double
Tu 1:05 including 8 X 400 starting every 2:30 (average 1:25)
W 1:00 run easy
Th 2:15 [double]
F 1:00 incl. 30:00 tempo (4.5 miles) + 60:00 spin class
Sa 1:10 easy
Su 40 run, 60:00 stationary bike
4-mile race coming up tomorrow morning -- sounds as if it will be muggy.
have a good week,
Dave
amkelley wrote:
An unhappy end to the week as my bad Achilles has now blown up pretty badly.
But Tuesday evening my heel felt worse than usual, so I decided I needed a couple of days off.
It appears I’m on the bike for the near future.
Stay healthy, my friends.
amkelley,
I thought I was reading one of my running logs when I read your post. (seven or eight yrs ago my biking fitness got so good I did the 5 pass Sierra Nevada Death Ride) In super-short summary chronic achilles calf issues started for me at age 48, 12 yrs ago. I've tried all the "recommendations" from reading hundreds of hours and untold professional visits. Statistically speaking, if you're on this thread, you're most likely facing this as a condition to manage for the rest of your running career as opposed to something to "fix". What's worked best for my 'experiment of one' is:
cross training
minimizing/avoiding back to back running days
ART/Graston by very skilled practitioner*
lots of deep pressure self-massage - w/ roller, ball, my steel frame coffee table
the often prescribed eccentric calf raises offered no relief for me
* I can't over-emphasize how much this has been the most productive therapy for me. Real important to find the right person, like in carpentry, it's less the tools than the practitioner.
your mileage may vary, your experiment of one could be different.
best of luck, easy for me to be empathetic with this
finally achiles letting me do something. Still stiff but not getting worse
75 mile week (includes land and pool running)
2 sessions
1/2/3/4/56/5/4/3//2/100M at mile pace with equal recovery jog
20 x 200m with 15sec rest 35-36
cheers
over50,
I did the 3-pass version of the Death Ride in 1993, back when I was dealing with a different injury that did finally resolve.
My Achilles troubles began on July 5, 2015 with a 22-mile training run the day after a 4th of July 5-mile race. I got sore and swollen hours after finishing the 22-miler and have never really been OK since then, although I've had periods of months when I can train and race almost normally as long as I avoid hills. I've also had periods of not being able to run at all for months.
I, too, tried eccentric heel drops for months before concluding that they were only making my problem worse. I did improve after I quit doing them...until yesterday, that is.
Finding a "skilled practitioner" of ART/Graston is likely to be very difficult for me given my location. I would guess that even if this could potentially offer me any help, the practitioner who could do so would likely be found in the bay area or the Sacramento area, both of which are 2+ hours away. Possible for an occasional treatment, but not regularly.
I did see an orthopedist who told me I absolutely need surgery to correct this. I am very slow to go the surgical route at age 59, when recovery from the surgery involves months of inactivity. I fear I would never be able to get moving again. As long as I have any hope of managing this without surgery, that is my intent.
Anyway, thank you for your suggestions! As you say, we are all sample sizes of one.
Reporting in from northwest England where the weather is cool and the winds are strong. I've been trying to squeeze in runs between teaching classes, field trips, and prepping at night. I took off three days due to what I was afraid was a broken toe or stress fracture but the rest did the trick and I was able to get in four runs including a local 5k Park Run with four of my students.
Sun: Off - Edinburgh
Mon: Off - Edinburgh
Tue: Off - Edinburgh
Weds: 7 - Track - 6 x 800/400 @ 5k pace
Thu: 6 E + walking all day in York
Fri: 6 E + strides + 6 mi Lake District hike (good elevation gain)
Sat: 5 5k Park Run (run for fun on gravel - 1st AG, 11th female in 25:12) +
2300 yds swim
Heading to Manchester tomorrow to show that evil cannot prevail. Then leaving for the States on Thursday - back to heat and humidity!
amkelley - so sorry about your Achilles. Sending you good thoughts for a quick recovery.
Arete - I first tried steeple two years ago (age 61) and loved it! Unlike you, I don't hurdle the barriers but I totally agree with the advice to go out slowly. Your 40 second estimate is about right. Good luck!
lucKY - Congratulations on your thread anniversary!
I add my own humble thanks to the men and women who made the ultimate sacrifice so that we can live free in this great country.
And my continued amazement and appreciation at what many of you continue to accomplish on the roads and tracks. You sometimes give me second thoughts for leaving my competitive days behind me. Hi hi. But I have my memories if those days and can live vicariously through you all when desired.
Thanks for keeping the dream alive.
Thanks to lucKY2b and the stalwarts of this thread for 6 yrs of a great service.
Thanks to all veterans who are still with us and not.
My last significant running accomplishment was a 3hr 19 minute 2011 NYC marathon. Since then I've had periods of fitness and unfitness. Starting from a local minima of fitness here is Week 1 of my comeback.
LMLS = Jay Johnson lunge matrix leg swing warmup.
M -
Tu JN steep trail out-n-back. 20% run, 80% walk - 63 mins
W JN steep trail out-n-back. 25% run - 65 mins
Th -
F Down JN steep trail, up steeper access road, all walk - 55 mins
Sa LMLS, LR flat trail run to lake. Run 8 mins, walk/calisthenics 2 mins. (toe touch, lunge, knee bends) - 43:40 mins
Su woke up pretty stiff. bike 3 mi warmup, LMLS, down steeper access rd to JN trail to lake out-n-back 60% run. - 65:35 mins
Week 311: 7 hours 13 minutes in 7 runs
Week 312: 9 hours 42 minutes in 7 runs
@Allen1959 - Time is the healer.
@amkelley - So on some of my longest runs recently I have been getting a twinge in the right Achilles insertion point. I can make it go away by focusing on slightly more knee lift. But it's *very* hard to do that after two hours of running. I think what it does is shift some of the load from the calves to the glutes.
@Charlie - Did you read about the Taiwanese hiker who was stranded in Nepal for 47 days? Lost 30 kilos / 66 pounds.
http://www.cnn.com/2017/04/27/asia/taiwanese-couple-rescued-nepal/
Crazy Week dealing with sickos too close to home. My brother-in-law is the Tour Production Mgr for Arriana Grande and then there was the worthless coward a few blocks from my home stabbing three selfless people standing up against hate crime on the Max Train.
Thank goodness for running to manage stress, and to meet friends for life.
KP
These things are never good, KP, but they're especially unsettling when they hit so close to home. Keep up the running "therapy" and know that we have your back. Best wishes.
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
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday