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| Victoria, B.C., Canada, Runner |
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I recall a time when I thought that dropping down to 70 miles a week was for recovery or because I hated running, or I was sick. I recall popping by the track on an 18 miler and knocking off 5 sub 5 minute miles. I recall being very upset if I could not get them all under 5 despite the heat or how tired I was. I recall that running sub 16 5K’s was so easy that on one occasion I ran over a half a mile backwards just to mock my competition because I was such an arrogant jerk. I recall once running 131 miles in a week and it was just sooo boring. Yeah, I ran faster later because of it, but, even later, I just quit out of sheer boredom. I was never injured; I was friggin immortal and invulnerable. I spent, perhaps, 20 years thinking of 70 miles a week as wuss mileage. And when I turned 50 and tried to replicate “wuss mileage”…..again and again….my body kept falling apart. Turning 50 will humble you.[/quote] ========================================================================================================================= So did turnin' 40...for me that is... Yesterday, for 22 min., nothing special. Today, for 29 1/4 min., steady pace, picked it up to finish. 131 mpw's? Pretty heavy duty. No injuries? Another plus. Well, pleased to still say, 24 years later following my fortieth year (Master Cat.) which included a major injury, torn h-string with a bone chip partially avulsed and an assortment of other problems, I'm stiil out there churnin' away. 70 mile weeks was what I was doing 30 years ago which stood me in good steed..occasionally up to 95 plus, for marathons. |
| lucKY2b |
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************************* Week 38 ************************* Greetings from the Bluegrass. Finally a nip of winter (relatively speaking, of course) hits our fair state. Must have made for a pretty chilly XC race over in St. Louis. Not a huge masters turnout (especially in the women's race...but I guess this isn't atypical for this meet) but props to Socalcush, nonetheless, on his gutty win there, and to Kevin Miller, a 50yo from Olathe, KS, for his overall 6th-place finish and 5:25 average pace for the 8k race! Race results are on the USATF site, and also race videos can be found on Runnerspace. There was certainly a lot of exciting track results this weekend, what with AR's and CR's by Rupp, Lagat, Hill, Batty, and a high-schooler, Ajee Wilson, mixing it up with the pros.....just great stuff! Also, I missed this last week, and I realize that he's not even a masters runner yet, but I'd like to send a shout out to a local transplant, Kevin Castille. He was invited to run at the UW Dempsey Invite (Jan. 28th) and completed a 8:11.84 3000m running with the college guys. He will turn 40 next month, and his time is well below the masters record for the event (indoor and outdoor). I've seen him run, and he is poetry in motion. Any other track/XC tales to tell? As for me, I managed 47 miles running all 7 days, despite having a stomach bug that made for slow going Monday and Tuesday. My logged miles for the week look like this: S: 10.3 W/progression running from 3-8 (6:49 average pace for these middle 5 miles, with last mile at 6:15.) M: 4 easy (not feeling too hot) T: 4 easy (feeling a little better) W: 6 w/3x800 (2:34,2:38,2:42) 250 m jog between each. R: 7.4 w/ 2miles of (.2 on, .2 off) the 0.2 on averaged at 62 s, while the .2 off were at 82 s. Total time for the 2 miles 12:05. F: 5 easy S: 10.2 easy (20 degrees and 25 mph steady winds...certainly not AK-53 or Bushman cold, but coldest it's been here) Wednesday was meant to be a better workout, but clearly I hadn't fully recovered from my stomach bug, and I faded badly with each rep, so I bagged it after 3. Thursday I felt much better for the 0.2 on, 0.2 off. Saturday marked a major milestone, as I ran 10 straight miles without the hip bothering me. I'm not out of the woods yet on the hip thing (felt a little tight this morning), but doing the hamstring exercises (and stretches) along with the lateral planks with leg lift, has clearly been making a difference. I'm excited! OK, that's enough for one post. Hope you all are doing well! Whether you are racing, training, recovering, or nursing an injury, let us know how it's going. Cheers! |
| Racerdb |
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Just spending my afternoon fiddling with my new ASUS laptop. Finally upgraded my desktop that my son & I built about 8 years ago. Next on my list: Just might replace my flip phone! Think I'm just about ready to get back into training. Shin's feeling much better...Ran 3 yesterday & 4 this morning. Felt fine during the run but a little sore after the run. Ice & light stretching pretty much took care of any pain I had. No real plan for miles this week, just run comfortably. And I'll stop if anything hurts! All the Best, Dave |
| mo'pak |
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mon- kyak session, weights and 90min mtn bike ride. tue- left the car 8k from work and ran 52mins. (about 11k) in along the railtrail. Ran the 8k/37m back to the car after work(11pm). wed- kyak session. thu- 95min forest run. fri- kyak session and weights. Mtn bike ride had to be cut short as a very ugly storm was sweeping in. Just 40 mins but I did hammer 8k of hilly forest trail in 17m. sat- 14k run up and down Mt Aexander, comfortable effort. 46min up and 34min down. Finished off with a 90min mtn bike ride. sun- 2h40m run on hilly dirt/sandy farm roads at a comfy pace. Out this morning (monday)already for 50mins of very bumpy kyakking, hope to get out later for mtn bike and maybe even an easy jog. About 70k of running for the week, quite good for me. I would like to get up around the 100k per week again but not sure how the body will respond to that. In my younger days I was the sort of runner who did his best running off marathon like conditioning. Typically I'd try to get 1500plus hilly kms knocked out over 10 weeks before trying to peak for events. I found I would race well during those 10 weeks but dropping the k's back (110-120)and adding speedwork tended to offer little improvement. My 800m pb (2.06) came the week after a 200km week in the mountains and a few days after a hlly 40k training run. |
| wxboy |
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lucKY2b I think I have the same stomach bug. Generally feeling okay, but no zip in my stride. My left hamstring was acting up a bit, too. I kept things low key this week as a result and bagged a planned 5 mile race on Sunday. On the positive side, this time last year I was still in hamstring recovery mode and not running at all. If you promised me that if I didn't race again I could run every day for the rest of my life, I would stop racing. But damn I do love racing and the sequence of planing and work that leads up to a race. So I will perform the balancing act we all face each day and keep toeing the line as long as I can. M: 4 easy T: 4 easy W: 4 easy T: 4 easy F: 4 easy S: 8 mile mild tempo S: 8 miles easy |
| Alan Bennet |
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Week 37: 7 singles (3 on the treadmill), nothing real hard, 59 miles. Week 38: 5 singles, 2 doubles, so 9 runs (3 on the treadmill), 57 miles. Included hill workouts Monday and Wednesday and a 15-mile race today, hilly and windy just like every year. Time was nothing to brag about ... but a 4-minute PR, considering that just 3 weeks ago I was limping, makes me very happy. Week 37 was supposed to be the beginning of 4 weeks of hill workouts, but I put it off until week 38. Because of the race, week 39 is planned to be a down week. And no more peak mileage until the fall. |
| Rtype |
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Sat = 5, Track reps of 6:27, 6:29, 6:26 Sun = 3.7, Mountain Mon = 5K @ 6:58 pace Tue = 5K @ 7:10 pace (cold SX) Wed = 5K @ 7:29 pace (cold SX) Total Miles = 18 Average pace for 12.3 timed miles = 7:02 That was amazing to see the AR, collegiate, and HS record 5K broken in one race: Then Rupp in the 2 mile, awesome. Perhaps this will help to boost interest in our sport. Heaven knows we need it. My week started off great with easy-feeling tempo reps on the track Sat and another easy Monday tempo. But I caught a cold on Tue and Wed and it was all I could do to just grind out some kind of pace. Legs are feeling great though and somehow having a cold seems more bearable when my other parts are feeling so good. I’m hungry to press harder on the track but my history of injuries is keeping me in check for now. Patience is not my strength. Good early-season work lucKY. Get well soon Dave. Mo’pak, our running club used to go Kayaking a couple times a year but they’ve fizzled out. I hope to get my GF out when it warms up. I’m not an expert though so no tough rapids just yet. |
| rlb |
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What a weekend of racing! Great to see my team mate, Cush run a smart race in COLD (at least for us lower West coast guys)and windy conditions. Super nice guy as well. 15 miles in 3 runs. Monday and Sat were ez 4 mile runs. Thurs was a tempo run. Tried to hang with the guys for 4 miles but only made 3 ( they dropped me well before 3)with 6:28, 6:22, 7:02 splits, for a total of 8 miles on the day. Still just trying to slowly work my way back to normal. I see this as a long term project, but it is fun to get to go out and try to run harder with a group. I won't increase the miles until the tempo runs produce no irritation at all in the hams. Would love to be able to run more mileage at times, but learned early on that I can't get away with it. In my mid 50s it's hard to find the time to do so even if I could. When in good shape doing 30-35 mpw, the 4 to 6 mile easy runs seem to take forever as it is. Have a great week! |
| over50 |
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Dick, hope recovey from your fall is going better now. How's your Boston training going?
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| old guy II |
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27 miles with 3 days off last week. I am still in recovery mode from my 15k trail race a week ago. My legs still felt dead, but getting better on yesterday's easy run. I hope to get back to about 50 miles at very easy pace this week and then start working the volume up some more until track training in May. |
| mo'pak |
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No expert here either. My fitness with both paddling and riding far outweigh my skill levels. That's one of the reasons I seldom race the mtn bike or the kyak, I find it frustrating getting beaten by people who aren't as fit but have better skills. |
| AK-53 |
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Big volume week, but low on the running (12 miles) high on the skiing at 150 km+ (~93-95 miles). Total of 12 hr aerobic. Weather finally broke and we had a week ranging from 8 on Monday to 20s and 30s through most of the rest of the week. Freakin' awesome! Exciting results from indoor track circut. Have two ski marathons in March (50K) but looking forward to spring and running. |
| KP |
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Pretty good stepping up week for me all things considered. 38:58 10k Sunday with 70,000 Chinese in HongKong. All negative splits. 3 sets of 1000-500 with 2mins rest all negative splits from 3:28 to 3:23 and 1:40 to 1:35. 12 mile long run today in 1:30. Hope other M50's and M40's are turning a corner in their training this Olympic Year. KP |
| tbirdxc |
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Just wondering why US Cross is so lightly attended by masters like this weekend's event in St. Louis. 13 guys in 50-54. This was the first time it was within driving distance for Midwesterners so I drove the 7 hours to attend and race, also bringing a couple of high schoolers I coach. I also drove to Boulder when it was there a few years back. Is it the locale that keeps numbers down, competition with club cross that is close on the calendar, or just the wrong time of year? |
| RCB |
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Good morning all! Hope your all having a great winter of training! Sorry for not posting lately, been on the road a lot speaking and finally have gotten over not being able to run Boston. I will fill you in on what has transpired since I last posted. I've had a deformed left foot for as long as long as i can remember but it never really bothered me until a few years ago. I went to my podiatrist who is the sports doc for the Texas Longhorns. I had some orthotics made and that has helped but my doctor said it will only get worse. It has gotten worse! I think that has been a cause for my hamstring problems as I had been running differently trying to protect the foot. After examination and x-rays the doctor told me the foot has gotten much worse and the only way it would get better is from surgery. I went for a second opinion and that doctor also confirmed his thoughts. On Feb. 24 I go in for reconstructive surgery on my left foot! It's a long surgery but the doctor says it will fix the problem and once healed the foot will be better then ever! However it may take up to 6 months before I will be able to run after the surgery. Remember the fall I took on December 24? After that my left knee really started to bother me. Last week I went to my orthopedic surgeon, they took x-rays and get this I fractured my patella! I'm now in a leg immobilizer and on crutches for 6 weeks. They are hoping the fracture will heal without surgery, I will find out the answer in mid March. It's disappointing but life goes on and Boston will have to wait until another time! I will still be out there and will be cheering all of you 50+ athletes to the finish line! I will let you know how my foot surgery goes. Take care everyone, I wish you all the best with your training, have a great day! Dick Beardsley :-) |
| RCB |
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Just wanted to let you all know that the post I just put up is really me! I had forgotten my username and password so I let LetsRun know and the RCB is what they sent me. Thanks, Dick :-) |
| lucKY2b |
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Just wanted to confirm to all the posters that this is, unfortunately, for real. I just spoke with Dick off the boards. So Dick, I certainly share in your disappointment that you won't get to race in the Boston this year...and a split patella, geez! On the otherhand, I'm excited for you that they've found a correctable problem that has been affecting your running adversely for a long time. It certainly provides a silver lining when taking the long view. Please keep us up to date on the surgery and rehab. I'm sure I speak for everyone in wishing you all the best as you face these medical procedures and the ensuing rehab. |
| lucKY2b |
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I can only speak for myself in saying that time and expense plays heavily into any decisions to race away from home. As a community college professor with a wife and daughter both back in school, it needs to be a pretty special deal for me to go beyond a few hours' drive for an event. If I were a free bird, I'd be there in a minute...but as it stands, there are much bigger priorities in life. |
| runguru |
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103 miles in the last 9 days. The training program is paying dividends. 16 miles this morning with the middle 20K at aerobic threshold pace. Felt very easy and I was quite pleased with the pace. Maybe I do have one good marathon left in me after all.... |
| Racerdb |
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Holy crap!...That sounds like some serious stuff, Dick. You do have a pretty good attitude about the whole thing. Get well! Guess I'll stop whining about my silly little sore shin now... Dave |
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