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| lucKY2b |
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I only heard Kevin talk about his training that one time, so I really don't want to say too much, as it's not really my place to do so. It seems he doesn't have a normal 9-5 job, so he does have ample opportunity to train during the day. He says there is no secret to his training, and that he trains pretty much like any other elite runner. He goes through a cycle of training efforts that work all paces from marathon pace down to 200m "sprints" with easy runs in between. He does log a lot of miles....I can't quote an exact number, but certainly over 100 mpw, mostly in doubles, sometimes even triples: he runs lots of hills (much of it trails), includes something uptempo at the end of every workout to address form, and he does stretch after runs. So it's nothing earth-shattering; he's just training hard and consistently....and he's got some talent (duh!) |
| lucKY2b |
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************************* Week 46 ************************* Greetings Grand Masters. Well, we've reached the second millennium of posts. Great to have you all on board, and hope we can keep this going for another grand....and beyond. After a down week, I'm back at 54+ miles for this week. My daily log reads as such: Sun: 8 easy Mon: 6.5 w/ accel run for middle 3.2, (10:21 out, 9:32 back) Tue: 4 easy Wed: 8 w/5 on grass in 35-flat Thu: 8 easy w/5 on grass Fri: 7 easy Sat: 12.7 w/10xBraemer Hill loop Notes: 1) Monday's tempo run was along a 1.6-mile stretch of bike path/huge parking lot by work that makes for a nice 3.2-mile out-and-back with minimal traffic interference. I always try to come back harder than I went out, in this case, I came back averaging just under 6-minute pace. Given how I'd faded in the race over the previous weekend, my theme for the week was finish strong. 2) Wednesday's 5-mile portion on grass was a good solid comfortably hard run, probably fueled by the nice clinic given by Kevin Castille the night before. The last two miles were run the harder than the first three. The ground's pretty uneven, so not sure what this translates into road pace, maybe 15-20s/mile faster?? 3) Looking back through the logs, I realized I'd been neglecting my hills (the clinic reinforced that observation.) So I did some hill work Saturday. From month's back, you can find that the Braemer Hill loop that I run is .26 up, .38 down. After the 1.8-mile warm-up run to reach the hill, I immediately launched in the loops. My "up" times, dropped steadily from 1:49 to 1:34 over the 10 reps, while the "down" times were all in the same 2:48-2:50 range. The last "up" left me pretty gassed, so I recovered and stretched a few minutes before tacking on another 4.5 miles. Hip only started to tighten up 1:25 into my 1:33 total running time for this workout. I was surprised this morning that my quads were just fine, but my hammies were a little sore and tight. I think this was a good week, in that I hit a lot of paces that I needed to hit, and I was pleased with how strong I felt on the hill loops at the end. Still not sure what I'm going to do about interval work. I know that one can do them anywhere, but there's something reassuring in knowing what you get on the track. Unfortunately, the University track being rebuilt, and the high-schools around here are not very friendly about sharing their facilities. I might end up using the back-end of an abandoned shopping mall if I can't figure something else out. Well, I know you've become accustom to my verbosity; something my College colleagues know all to well. For me, sharing my training in detail is an exercise in honest assessment and accountability that helps me keep it real and provides motivation. I love that we can share our ups and downs, trials and tribulations, our successes and our failures. It's through this feedback loop that we collectively reaffirm the experience of what it means to be training and racing into our seniority. I hope you feel likewise. So, as usual, I look forward with great pleasure to hear about your journey for the week. Have a great one! |
| Mike Lundgren |
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KP, Jane says hello, and we hope to see you in Eugene in a couple months. I just ran 1:48 for the 1/2 marathon yesterday, in my second pair of LunaRacers (I'll be 61 next month). Jane's getting her asthma under better control, and ran 22:39 for a long 5 km (she'll be 55 this summer). But the big news yesterday was Keith Long, of Beaumont Missouri, running 1:15:05, as a 54 year old, setting a new MO state age group 50-54 record, taking a minute plus off the old record, on wet roads and a humid day. |
| Rtype |
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Mon = 5K @ 7:23 pace Tue = 5K 6X 1 min accelerations/2 min jog Wed = 5K @ 7:20 pace Thr = rest Fri = rest Sat = 5, 6:00 mile on cinders, 4 quarters averaging 1:38.25 Sun = 3.7, Mountain Total Miles = ~18 Weight = 137 I feel your pain in quest of a track, lucKY. There is no substitute for a track. For Sat I decided to return to the cinder track for the challenge of breaking 6 min there and the fact that it’s mostly abandoned. One month ago 6:28 was as fast as I could muster on these lumpy cinders. Increasing the difficulty is the fact that you can't run in lane one since it is overgrown and the cinders have packed up against the concrete rail. Also, having been built in 1929 it is an Imperial track. 4 laps is a mile, not 1600 meters. I swear I’m thinking of getting a tiller out there to fix lane one. I was happy to shave 28 seconds off. That’s a very good sign. My calves had been sore all week from the previous week’s race and I tweaked my left one a bit in the mile. I eased up on the quarters to not create more of a problem. As odd as it sounds it’s nice to have this kind of what I would call a “normal” irritation from training fast. In the past crunchy knees and the pes anserine bursitis felt like my leg was ripping apart. I’ll take a strained calf any old day. Today, Sunday, is always my favorite day of running. I live at 900 feet (275 meters) elevation in a valley in which all the foliage is in full bloom and leafing out. In just 30 minutes I can drive up to 3800 feet (1188 meters) where not a single leaf is out; just beautiful….and pollen-free. I run on rolling gravel and dirt roads with one big hill that tops out right at 4000 feet (1200 meters). My calf pain completely evaporated today on the mountain. Also, a continued big thank-you to Nolan Shaheed in that I’m stealing elements of his diet. I feel super, light on my feet, and I feel like I’m just getting rolling with some good training. Oh, and he set YET ANOTHER record going 16:56 in a 5K yesterday. Awesome! |
| runguru |
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87 miles in 7 days like this: Monday- 15 miles with 5 X 4K @ goal marathon pace, 3:00 rec. Tuesday- 15.5 miles easy Wednesday- 12 miles with 40 X 1/4, ~1:48 for 1st 20, ~1:45 next 10, last 10 progressively faster to finish with :89 Thursday- Easy 5 Friday- Easy 7 Saturday- 12.5 with 10 @ goal marathon pace (~7:20) Sunday- 20 easy Echo the sentiment on accountability and motivation and also amazed by Keith's half marathon time. A lot of fast 5-10K guys on this thread but for a true distance maven he is a real inspiration, thanks for sharing Mike and we'll see you at Hospital Hill. |
| wxboy |
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Rtype I like the sound of that mountain run. I changed things up again this week. I did a hill workout on Thursday then a tempo on Saturday. Sunday was a tempo run at whatever pace felt comfortable. My quads were letting me know that I needed to restrain myself on Sunday. I was actually pleased to feel a little quad tightness today as it meant that the previous workouts had the desired effect. Next Saturday is a 5K so I'll be resting this week. I'm hoping the mantra of the Brojos that "strength equals speed" works in the 5K as I've avoided any true speedwork to keep my hamstrings intact. M: 5 easy T: 5 easy W: 5 easy T: 5 with 7xhills F: 5 easy S: 8 tempo, 4 out in 7:17/mile, 4 back in 6:15/mile S: 8 tempo, 4 out in 7:15/mile, 4 back in 6:52/mile |
| Alan Bennet |
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Week 46: no runs :) I did 3 sessions at the gym of 30 minutes on the elliptical followed by my usual core/stretching. The back has improved to about 20%, still a lot of swelling in the right hip at this time (popping in the joint when I move it). I estimate another 4 weeks before I can sit/stand/walk without any pain, when I'll test the jogging. Rtype, I find Nolan Shaheed's diet interesting. http://runningtimes.com/Print.aspx?articleID=15251 It obviously works for him, but I would speculate that's more because of the actual food he eats than because of the one-meal-a-day quirk. Another important point is that he eats immediately after his single PM workout, this is in the recovery window and so he gets the maximum benefit from his food. Since I run in the morning (check that, USED TO run in the morning), and sometimes doubles, I don't see how I could do the one-meal-a-day thing. Even though I don't like to eat after 4 p.m., if I have an evening session I try to schedule some food for afterwards, usually an orange and low-sodium V8. I think anybody who runs doubles or just mixes up AM and PM runs would have trouble with one-meal-a-day. The digestive system likes routine, but the body needs calories when it has used them. By the way, I cut my daily calories by about 1000. I thought I would get hungry, but I don't! At the same time, it is VERY easy to overeat. I've done that on two occasions already, Easter dinner and a weeknight out with some running buddies. Weight is steady though, in fact down 1 pound. |
| old guy II |
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66 miles this week in 7 runs, M-8 on hills T-12 on hills W-8 on hills Th-12 on hills F-8 on hills S-8 flat with my son, the last 4 at about 6:45 pace Su-10 with my other son, easy on trails I am trying to work my way up to 72-75mpw by the beginning of May and then stay at that level through track and XC season until the end of the year. So far, my retrocalcaneal bursitis continues to slowly improve on this program of longer but slower mileage. When it feels completely gone, then I will start easing back into interval work. |
| AK-54 |
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Closing out my third week of transition from skiing to running. Overall a pretty good week and now I'm starting to shift quality days to running and making the few ski days remaining to be recovery. Might get in two more days before it's all gone, unless we go to some glaciers. 41 miles running 30K (18.5 miles) skiing Did my first running tempo effort of the season on Friday, 2X 1.5 miles with a 2 min recovery. First rep was about 10 sec slower than my half marathon pace last year, the second one was right on. So it's a decent start. Was planning on a season opening 5K this weekend but found that they needed a coach for the non traveling HS runners this week but then they canceled the meet. By then the entry was $40 so forget that. Will race in three weeks. |
| muddygirl |
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Alan, I'm sorry you are still hurting. That sucks. As you know, I've been counting calories (myfitnesspal.com) for almost 8 weeks now and I've lost about 7 or 8 lbs so far (hard to tell on my old scale which has teeny tiny lines for each pound and I can't see them), but it's apparent in the way my clothes fit, my measurements and the way I look. I'm going to hang in there for a few more weeks to see if I can get to my all-time best racing weight. I haven't been starving, but I haven't been able to mindlessly snack, either. I've switched to whole fruit over juice and had to put the Easter candy WAY out of reach (like in a cabinet I can only access with a ladder! =:-0) since i have no self-control. ;-) ) I will be interesting to see what happens when I switch to maintenance. I'm only cutting 500 a day/ but I often am closer to 700-800 down lately. My running is going pretty well, I guess, but I was too dead tired (not enough sleep) for my hard workout of the week (20 min. of tempo) and as I ran with my son a couple days, I didn't do drills or hills as might have done. I felt great on my long trail run and finished it 10 minutes faster than usual. |
| KP |
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Hi right back at you Miek and Jane too. Hey all you experts.... I need TFL Help. Serious question. How do I manage this TFL Strain? Tweeked it 6 days ago. Could hardly walk right 2 days following. Didnt run a step 4 days. Yesterday and today it flares up hot after about 10mins of running no matter what pace. All suggestions for solution greatly appreciated. KP |
| imarunr |
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Spent all last week out of town for work training, in Seattle, Lynnwood & Everett, WA. Felt out of sorts with running in stange areas, too much food, not enough sleep, etc. so bagged any structured workouts for the week and just logged miles. Anyway... Goal Race: Three Sisters Marathon, June 9th Week of 04/08-04/14 Sun, 04/08: 20 mile tour of Seattle with a guy from the Balanced Athlete running store in 2:33:49 (7:46/mile avg.). Beautiful sunny, mild day. Covered Green Lake, Ravenna Park, UW, Burke-Gillman trail, Arboretum and on and on. Some good climbs! Splits: 8:09, 7:39, 7:37, 7:25, 7:34, 8:15, 8:21, 8:11, 7:47, 7:36, 7:37, 8:27, 7:35, 7:35, 7:38, 7:19, 7:37, 7:46, 7:33, 7:45 Mon, 04/09: usual day off running. Tue, 04/10: 8 miles in 58:49 (7:21/mile avg.) on Interurban bike trail in Lynnwood, WA. Wed, 04/11: 6 miles in 47:14 (7:45/mile avg.) on two-mile woodchip loop around Edmunds Community College/Lynnwood Golf Course. Thu, 04/12: 8.6 miles in 61:25 (7:30/mile avg.) with small group from Run26 running store in Mill Creek, WA. Had three faster miles in the middle (6:36, 6:29, 6:57). WOOHOO! :) Fri, 04/13: 44:00 (between 5.5-6 miles) on Interurban bike trail in Lynnwood. Garmin battery died so don't know exact distance. Sat, 04/14: BACK HOME! 6.5 miles (untimed) on Lacamas Heritage trail. Weekly total = ~55 miles Weights/core - NONE. I was a lazy bum and the "gym" at the hotel only had weights up to 15 lbs! |
| Alan Bennet |
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What's TFL? :( Sorry for the following "generic" advice, it's all I have: It sounds like as soon as you are warmed up, you are hurting. If you have an injury and running aggravates it, the obvious advice is "don't run". Yeah, I know that's not what you want to hear. Maybe someone with TFL knowledge can show you the way to continue running. My approach to injury is to do the maximum amount that still allows it to heal. To find that sweet spot, you have to feel it out, go just a little over the edge then pull back. Measure improvement in weeks not days. My uneducated guess is that any injury serious enough to put a halt to running is going to take 6 weeks minimum to be at 75%, which is where I want to be before starting back running. Where will you be in 6 weeks if you train through this? |
| mo'pak |
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Mon- 2hr easy run, 1h 20m of it barefoot on the golf course. Tue- 1hr kyak on the lake. Wed- 1hr run around 3.2km trail loop 16m,15m,14m,13m actually clocked 58.30 with last 2 laps almost spot on target @ 14.03,13.02. Thu- Weights during meal break. Time poor before work. Fri- 2hr mtn. bike ride and 1hr kyak on the lake. Sat- 7k warmup inc 1k in 4.10 then 6.9k trail race in course pb of 26.53. Handicap race and I crossed the line 2d closed down most of a 50 sec headstart I gave the winner but lacked the finishing kick to nab him. 4th fastest overall, fastest 23.30 (a 1.54 800 guy)fastest O/50 and 2d fastest O/40 (1min. adrift), 8k warmdown. Sun- 6k warmup, 5k trail race 19.50 8th place but only 3d O/50. 2d O/50 has beaten me a few times in a row now so a bit peeved not to haul him in, 9secs adrift at the line but probably got that down to 2-3secs a km from home. Winner ran 16.34, 2d was O/40 in 16.37, 3d O/50 in 18.05 (ex 14.50 guy). 5km warmdown. A pleasing start to my winter season. Saturday's race was about 5secs quicker than I've run on that course previously (7-8 races over last 4 years). Neg. split but not surprisingly lacked the gears to kick home, ran the last 400m in 90secs, needed 84 for the handicap win. Course was dry with a lot of potholes and washouts. Quite soft sand in several sections. Fairly flat. Legs were a bit jaded on sunday and it showed, I ran much the same course (a 150m uphill finish this year) in 19.14 late last season but was never near that pace. Each km was 3.57-3.59. Course was pretty quick, first and last 1.8kms on gently rolling forestry road and 1.4kms of rougher washouts/potholes, and a few sandy stretches. No track at all in my little town (no traffic lights either lol). There is a good quality track in the main regional city also a grass track inside the velodrome opposite my work place. These are 50 plus kms from home. I sometimes (rarely) use the grass track to do a bit of speedwork. This usually is only available after I finish a late shift at10-11pm. I do sometimes use the fairways on the local golf course for speedwork, accuracy is probably not 100% though. Also have the issue on the golf course of dozens of kangaroos on each fairway, the big alpha males are a bit intimidating at times. |
| lucKY2b |
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KP, you've probably knotted up the TFL. What have you done so far? I've not had this particular knot, but a trigger point is a trigger point. So with most trigger points, it usually needs to be rolled out with some soft tissue massage. Found this link that directly discusses rolling out the TFL. http://www.examiner.com/la-in-national/hip-pain-relief-with-myofascial-release-of-tfl-muscle-tensor-fasciae-latae Hope this helps. Here are some suggested stretches that might also help: http://ptclinic.com/medlibrary/pdf/758.pdf After that, it probably implicates a muscle imbalance, which usually means doing more core exercises, such as lateral planks, step-ups, and stability exercises while standing on one leg. This article suggests squats and leg lifts to strengthen the TFL: http://www.livestrong.com/article/476965-exercises-for-a-damaged-tensor-fascia-lata/ Good luck! |
| lucKY2b |
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Thanks for the link and the discussion. I've read a bunch of places about the one-meal-a-day diet (I think one version of this has been dubbed "the warrior diet".) I certainly couldn't argue against it, especially considering the long-term success of Nolan Shaheed. He's been breaking masters records for over a decade....so obviously, it's not adversely affecting him long term. Even doing doubles, doesn't suggest that you need to have a full meal after every workout. I would think that a glass of chocolate milk and a piece of fruit would more than satisfy what your body needs for that second run of the day (at most, only one of your daily efforts should be truly taxing anyways, so you really shouldn't be that depleted for both runs.) I think that we people living in the affluence of the developed world have a unhealthy relationship with food....and I consider myself exhibit A. I confess that I am an undisciplined foodie; I like my three squares and an evening dessert. I've never dieted in my life, but that does need to change IF I want to get down to race weight. My wife likes that I have a bit of resilience (a polite euphemism), but I would like to get down to my proper race weight once in my seniority, just to see what I can do. If I'm honest with myself, it could mean shedding another 15 pounds (162 -> 147) or more...yikes! OK, that's my confessional. Carry on. |
| Rtype |
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I believe Nolan has evolved his diet to fit just him. That's why I'm just borrowing elements and adapting for me. I am not nearly as disciplined as he so I do not stick to the one meal a day thing every day. But....it does not matter. The goal is to get the fat off and its working extremely well. It disturbs me to see what a handicap that extra weight was last year. I mean, heck, we are already handicapped with AGE, why add FAT to it too? I imagine two lean 18 yo's at the starting line with equal fitness: except you hand one a 20 pound bag of rocks to carry. And yet we choose to carry that bag of rocks to the starting line. |
| KP |
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Thanks Alan and LucKY2b. I started using the softball last night, this am. We will see. ACP this afternoon. KP |
| rlb |
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Mo'pak- with a 2hr mtn bike ride and the hr kyak as a pre races event, I'd guess you raced pretty darn well. 23 miles in 4 runs, including a Tues track workout with 4x400 @ 82-88 and 4x800 @3:04, 2:56, 3:04 and 3:11. Was running out of gas, but at least got some running in at under 6 min mile pace. Also tried to do a faster paced run on Sat., but only made 2 miles in just under 14 mins., but still got in 7 for the day. |
| Alan Bennet |
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I agree with the goal of losing excess fat. But it's hard to do safely, and 5% body fat is an unattainable goal for most male runners. The lowest I have been was about 12%. Right now I am at my college weight but a little "softer", about 14% and a little afraid to go down in weight. Certainly there is no hurry for that. -- in Pete Magill, "Pound Foolish", Running Times, Jan-Feb 2011, p.28 http://runningtimes.com/Print.aspx?articleID=21683 -- in Suzy Favor Hamilton and Jose Antonio, Fast Track [2004], pp.4-7 |
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