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| Alan Bennet |
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Week 50: no running. Tick tock. Counting down to 5/19 when I will do my first run (run/walk) since 4/03. Staying calm. These race reports are exciting. I'm gonna have to figure out where/when I can do a sorta local track race, say 200m-400m. Of course I expect to finish dead last in my first attempt. I tried searching for track clubs in Columbus but they are all for kids (some claim otherwise). Lucky2b, something similar happened to me in a race last year, except for the part where I didn't finish first. The race organizer kept calling me "competitive", heh. You just know I am going back again this year. My mom doesn't read letsrun, so this is for all the other moms: Happy Mothers' Day. |
| imarunr |
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Goal Race: Three Sisters Marathon, June 9th Week of 05/06-05/12 Thanks to Sunday's LONG run this week, I've hit the highest weekly mileage for this training period, and one of the highest of my entire running "life". Sun, 05/06: 24 miles in 3:00:35 (7:28/mile avg.) Splits: 7:53, 7:03, 7:25, 6:52, 7:47, 7:41, 7:43, 7:34, 7:38, 7:29, 7:24, 7:34, 7:40, 7:52, 7:16, 7:24, 7:20, 7:33, 7:20, 7:11, 7:22, 7:18, 7:14, 7:42 Mon, 05/07: usual day off running Tue, 05/08: 8 miles in 63:47 (7:58/mile avg.) Run out and back on Terwilliger Wed, 05/09: 20 min. warmup, 2 x 2 miles with 5:00 recovery (12:46, 12:48), 15 min. cooldown. Run on Springwater path. Day's total = 8+ miles Thu, 05/10: 8 miles in 59:04 (7:22/mile avg.) Fri, 05/11: 6 miles in 47:47 (7:58/mile avg.) + 6 x 100m strides Sat, 05/12: 6.5 miles (untimed) on Lacamas Heritage trail Weekly total = 61 MILES Weights/core on Mon, Tue, Thu, Fri Did 16 miles today (05/13) with last 7 miles between 6:44-7:00/mile. Will do one last 22 miler next Sunday (05/20) and then start a two-week taper. Thanks for reading, Tim |
| runguru |
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66.6 miles in 6 days. Monday- 11.5 miles with 3 X 3 miles (6:00 rest) @ 21:23, 21:05, 21:05 Tuesday-9.0 easy Wednesday- 15.5 easy Thursday- rest Friday- 3.0 mile shakeout run in Grand Rapids Saturday- Fifth Third 25K, 1:52:05, even splits entire way Sunday- 10 miles easy Nice to meet Racerdb and great to reconnect with many friends at one of my favorite races in the U.S. Very pleased with my effort, pace and place. |
| rlb |
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Lol with your reason for going back to the race next year. I think at this age I would too. 25 1/2 miles in 5 runs. Tues- 8x400 @ 79+ ave. 200 rec and 4x300 @55-56, 100 rec Sat- A 3 mile in 19:18 and 4x60 yd hills. Finally going to do an actual race next Sat(5k road). This one will be with my club mates, and it's supposed to be a good course. Always "interesting" to get clued into where one is at...or not. Have a great week! Rich |
| OMG |
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Omigosh that video was hilarious. So much of it so true! For years I have had this superstition that I HAD to go to the bathroom 3 times on marathon morning in order to have a good race. And I had severe shin splints when I started running (25 yrs ago), and have had PF -- so bad that I actually went to a doctor 4 weeks before the Houston Marathon. He did an ultrasound and wrapped my foot and told me not to run for 6 weeks. Silly doctor ..... The woman's comment about 4:20 into the video pretty much sums up non-runners' opinions of us ;-) lucKY2b -- Congrats on finishing the semester, and double congrats on your cross-country race! Quite an adventure. I failed to report 5K race results last week. I ended up with a 21:04, which I guess was okay after the 10K 2 days before. But the sub-21 still eluded me. Saturday afternoon I did a hill workout. Sunday I ran 4.5 in the morning and 6 in the afternoon, and I took Monday off. Well, tonight was the 5th of the six 5K series. Only 2 races left to try to go under 21. I ran a 20:58!!! I celebrated with a Deschutes Black Butte Porter. :-D |
| imarunr |
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Congrats on the sub-21:00 5k! And nice choice of beer to celebrate. I'm out here in Oregon. Are you? If you ever get the chance, try the Black Cherry Stout from Walking Man's Brewery in Stevenson, WA. Pure heaven in a glass! |
| Rtype |
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Congrats on breaking 21! |
| lucKY2b |
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I'll echo the others in sending you props OMG! Nice run and excellent choice for a celebration. Makes me reminisce those days that we lived in Seattle during the onset of the micro-brewery explosion back in the '80's....good times. Drink one for me. ;-) Tim, you look to be right on track. runguru, glad you had a good race. Sounds like it was a great weekend. Cheers! |
| Alan Bennet |
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Someone in a different letsrun thread linked to a Solinsky article in Varsity, 2012.05.17, Vol.2 No.40, pp.10-12. http://catalog.e-digitaleditions.com/i/65992/10 I kept reading and found this on p.52, describing a race-pace workout on the rowing machine:
I've rowed and canoed and kayaked. Have never done the ergometer. "Rowing wasn't that demanding..." sounds somewhat misleading; it can be *very* demanding. My interpretation is that since Ladue was in a de-training phase for a couple years, the biggest loss was at the transport level and he was unable to push his muscles hard enough for them to feel worked. Give him a couple decades at the desk and his perception of the workout would be entirely different. Sounds like he needs a solid base phase. Then once he has that, he will be able to achieve the "drained" feeling he remembers. What do my fellow 50+ masters think? |
| lucKY2b |
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I've rowed and canoed and kayaked. Have never done the ergometer. "Rowing wasn't that demanding..." sounds somewhat misleading; it can be *very* demanding. My interpretation is that since Ladue was in a de-training phase for a couple years, the biggest loss was at the transport level and he was unable to push his muscles hard enough for them to feel worked. Give him a couple decades at the desk and his perception of the workout would be entirely different. Sounds like he needs a solid base phase. Then once he has that, he will be able to achieve the "drained" feeling he remembers. What do my fellow 50+ masters think?[/quote]You are probably right, but I also think that he is transitioning from explosive sports to a steady-state sport and just finds that the relentlessness of endurance athletics doesn't jive with his notion of exhaustion; transitioning from high-impact to low-impact may compound that sense. I think he needs to rewire his brain as much as he needs to rewire his body. Every sport has sport-specific training that takes time to adapt to and then master, both physically and mentally. It's not unlike the difference between the sense of exhaustion from a 5k vs. that from a marathon. They are quite different sensations. Just a thought. |
| lucKY2b |
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************************* Week 51 ************************* Salutations on this sunny day in May. I managed 48 miles on 6 days this week. My weekly log looks as such: Sun: 0 Mon: 5 easy Tue: 6 easy Wed: 6.5 w/2x6x(375m @5k, 187m jog recovery) Thur: 10 (8.5 on grass) Fri: 10 w/2.5@6:30 pace Sat: 10.5 w/6@6:48 pace The week started out crummy. It rained pretty hard all day Sunday, and between all the other things going on that day, I just couldn’t manage to get out. On both Monday and Tuesday, I was driving over to Louisville for a conference and was there all-day. After driving home in the late afternoon each day, the evening runs were easy, but strained, as I just felt tired after long days of meetings. Wednesday was a repeat of the track workout we’d done the previous week. However, we improved the times by about 2-2.5s (for a <81s average) for each of the 375m runs. I then tried to make up for the low mileage start to the week on the last three days. For you guys that routinely log 10 miles a day, I have to say, my legs are pretty darn sore today; I don’t know if I could maintain this level without breaking down. I also think the 8.5 on grass, while not physically draining, took something out of me. Friday was meant to be a threshold run, but I was pretty wasted by 2.5, and backed off. I tried again on Saturday, but could only manage a 6:48 pace for the threshold run; granted it was mid-day and 82 degrees out, but it effort felt like it should have been faster than it was. Oh well. I read with interest this discussion about Pete Magill and how his remarkable 5k may not be ratified. http://masterstrack.com/2012/05/22360/#more-22360 This was something I mentioned was a possibility when I reported on it before. So, should it really be up to the runner to apply for these records? What are your thoughts on USATF ratification rules for master’s records? I also found the last paragraph interesting: I’ve had problems with my feet where they will just ache to walk around in. Once I get moving I’m OK, but walking hurts. Anybody else have feet problems. Finally, I want to mention a race that I’m sorry I didn’t get to this weekend. I probably would have raced Saturday had I not skipped running last Sunday, then tried to catch-up on mileage later in the week. To seal the “non-racing” deal, I stayed up past 1am watching the Oxy High Performance Meet on Friday night (wasn’t there some great running there!) The reason I’m mentioning this race is just that I think it’s a pretty unique event. Here in central Kentucky, we have an incredibly rich and generous patron to the running community: Rick Corman, the CEO of RJ Corman Railroad Group (here’s a link to his company’s home page: http://www.rjcorman.com/ ). He absolutely loves the sport so much that he put a certified 5k course on his business property and uses this pastoral setting to co-sponsor and host a slew of charity races each year. He also put on the above mentioned race this past Saturday as a thank you to the running community. It had no entry fee, he gave $500 to the overall winners, $50 to each of the age-group winners, and everybody got a free tech-shirt to boot! I only learned about these details after the race, otherwise, I might have still hobbled out of bed to get down there. I didn’t realize there was no entry fee, as I thought it was a misprint on the entry form, and was yet another charity event. C’est la vie. Here is another thing about Rick, he has myeloma and has been aggressively treating it for the past many years (there are links to a health update and the race entry form on the company home page.) My understanding is that he has been donating $1million to Johns Hopkins for each year that they keep him alive. Despite all this, he is the most pleasant, outgoing man you would ever meet, and still runs in the races despite all the medical treatments that he has been receiving. I could go on, but let me just summarize that he is a remarkable and generous man who is truly an inspiration. OK, that’s what going on in my little corner of the world. What’s happening in yours? |
| Racerdb |
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I agree the record application is a goofy situation. Wonder where all the hoop-jumping came from? By the way, Pete went 15:05 on the roads yesterday... Had a pretty good recovery week here. No workouts, just running... about 64 miles. Yesterday I ran a little local 5K in the middle of a 12 mile run. Won in 17:12 running all alone the entire race. It was tough to run fast the last mile due to all the sharp hairpin turns on the downturn riverwalk. I was shooting for 17:00 so I'm good with it. I'm running a HM next Saturday. Supposed to be my Spring goal race but I'm still not convinced I'm in real good racing shape. I decided I'm going to wear my Garmin to keep me in check early on. I've got to start racing smarter! All the Best, Dave |
| Rtype |
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I don’t think I run far enough to have sore feet. Nice "pop-in" race win during the middle of a workout Dave. Dang that is fast. Mon = 5K @ 7:18 pace Tue = 5K with 6 1 min accelerations and 2 min rest Wed = 4 @ 8 min pace Thr = rest Fri = rest Sat = 7, 5:57 1600, 8 400's at 87.87 Ave Sun = 4.8 mountain Total = 22 I’ve had a cold all week with the classic symptoms of hacking, coughing, and runny nose. It affected my running some but not too much. Saturday was a good hard workout. Due to injuries and fear I’ve been afraid to really hit it hard until now. It’s been frustrating to not be able to do the work that I know will produce faster times. I’m very gradually bumping up the miles and intensity. The Saturday “barn burner” has been a staple in the past. Of course the best part was I did it with my legs feeling totally healthy. It feels like I’m just getting started. |
| AK-54 |
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Good run racerdb! Congrats on sub 21 OMB. Wanted a good effort this weekend so I signed up for a fundraiser 5K--always a gamble for racers. I was the only one wearing racing shoes and a singlet. Course was actually 3 miles and fairly hilly (3X 100' to 120' hill climbs of 0.3 to 0.4 long), and turned in 17:02, about 3-4 min ahead of next finisher. Felt a little weird so I got out of there quick! My son ran 10:12 3200 at State, 11th. Solid. His teammate ran 4:22 in only his third 1600 of the year. Kid runs 6 mo of the year at 35 mi/week tops. Loaded with talent and mostly wants to snowboard in college. Speaking of foot soreness, twisted my foot on trails last weekend (1/4 mile from where I did it last fall) and threw PF into tailspin. Might need to take some days off and cross train and rehab. |
| muddygirl |
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I ran a race. A road race. I haven't raced on the roads in a couple of years and this was a half-marathon for which I was not trained (sort of like the 3k track race I did two weeks ago - just at the other end of "unprepared.") This was the inaugural Rock n Roll half in Portland. All week, the weather has been gorgeous and sunny. Race morning, however, was overcast and about 2 hours in, it started to rain. Most people didn't seem to mind, after all, this IS Portland. The course was pretty challenging - with the majority of the first half going up hill, but with random little hills in the last half. Since most of my runs are at 10 min. pace on trails, I had no idea what to expect, but I trusted that I'd be able to figure out "tempo pace" (lactate threshold) and would just run at that effort throughout. I was guessing maybe 1:35, based on that track time. I started at the tail end of the first corral and although I had to weave a bit, it was clear enough running. I checked the first mile - 7:14, which would be right on 1:35 and that was the last time I checked, although I did remember to hit the split button. It was *very* fun and I really enjoyed the bands and the crowds. I suck at drinking water on the run, but I pretty much smiled the entire time. I never tried to push it hard as I was genuinely worried that my legs would get all gimpy from the pavement but with each mile, I grew more confident that I'd make it to the finish. It was a long stretch to the finish, but I was really excited to see I'd run 1:32:46 - much faster than I'd anticipated. Looking back at the splits, I discovered that the two major hills on the course led to my two slowest miles - both 7:18s - but with the exception of my first mile, all the rest were between 6:53-7:06! Even though it's my slowest ever half marathon, I am really happy with the run, especially coming back after being injured and only doing easy runs on grass and trails, with a modest harder effort about once a week. Even though the weather was less than optimal for the party afterwards, I really enjoyed the event. (Disclaimer - I have known the RD since I was 20 years old and he gave me a comp entry). I ended up 40th female, 6th (!) masters woman and won my AG. |
| Alan Bennet |
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Week 51: 2 miles. Yes!! @lucKY2b: Feet problems, I've had a few. When my feet get generally achy it usually means I am doing intervals (or strides) on shoes that have too many miles on them. @Racerdb: So, 17:12 is not a workout?! Wow. @AK-54: Embarrassed to win? For a *good* weird feeling, try Scott Jurek's method ... stand at the finish line and clap for the other runners. @muddygirl: Your slowest ever just beats my best ever. :) Good racing left and right. Makes me want to do a 5K, but I better not. |
| rlb |
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MG- good run! I'd love to be able to run just over 7 min pace for 13 plus miles. AK-54- nice time, and I'll bet others in that run were well aware of who they finished ahead of. 25 1/2 in 5 runs this week. Was going to race, but ended up with a scary leg pain the night before and decided to bag the race. It was too long of a drive to get there just to try warming up to see if it might loosen up to race. I do regret not seeing Pete Magill go 15:05. I wouldn't have seen him for very long if I'd raced. I did jog that day and it loosened up enough to get a good hard run in, so little was lost, and it didn't bother me much on the Sunday jog. |
| imarunr |
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Goal Race: Three Sisters Marathon, June 9th Week of 05/13-05/19 Sun, 05/13: 16.21 miles in 1:59:29 (7:22/mile avg), with last 8 @ 6:50-7:00/mile pace Splits: 7:24, 7:25, 7:22, 7:25, 8:10, 8:00, 8:06, 7:52, 6:57, 6:58, 6:45, 6:55, 6:52, 6:57, 7:03, 7:47 Encountered a freight train blocking my path the last mile and lost motivation, so jogged that final mile in. Got seven decent uptempo miles in though. Mon, 05/14: usual day off running Tue, 05/15: 2+ mile warmup, strides, 2 x 600m (2:12, 2:11), 3 x 800m (3:02, 3:01, 3:01), 2 x 600m (2:13, 2:12) all with 400m jogs between, 2+ mile cooldown Day's total = 8+ miles After weeks of running tempo pace workouts, my legs felt really uncoordinated trying to run sub-6:00 pace for this! Wed, 05/16: 6.36 miles in 48:01 (7:33/mile avg.) Thu, 05/17: 7.33 miles in 53:44 (7:20/mile avg.) Fri, 05/18: 2 mile warmup, road fartlek of 2 x (4:00 hard/3:00 easy, 3:00 hard/2:00 easy, 2:00 hard/1:00 easy, 1:00 hard), 5:00 jog between sets, 2 mile cooldown Day's total = 9+ miles Sat, 05/19: ~6 miles EASY (untimed) on Lacamas Heritage trail Weekly total = ~53 miles Weights/core on Mon, Tue, Wed, Fri Yesterday (05/20), I did my last long run for the Three Sisters Marathon. Covered 22.5 miles in 2:46:52 (7:29/mile avg.). Ran the Rock 'N Roll Portland course as part of this and saw MG out there. THREE WEEKS TO GO... |
| runguru |
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"I don't feel tardy" but I guess I am. Last week was another bump back up in mileage, won't be long now until Grandma's. 80 miles in 7 days like this: Monday- 7.5 miles with 2 X 4K @ 17:26, 17:09 (6:00 rest) Tuesday- 20 miles easy Wednesday- 7 miles with 16 X 400 @ 1:30 (:50 rest) Thursday- 5 miles easy Friday- 10 miles easy Saturday- 10 miles with middle 4.5 @ 6:55 pace Sunday- 20.5 miles easy |
| Rtype |
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Nice Van Halen reference. 80 miles is a heckofaweek. Good luck at Grandma's. |
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