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| mo'pak |
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1 x 24k forest run, 1 x 9k forest run, 1 x 2hr mountain bike ride. Sat - The State 16km x.country titles. A good honest xc course, a 4km lap then 2 x 6km laps. The 6km laps inc a steep rough climb jokingly known as the " Col du Brimbank". The crowd gathers here ringing cowbells, blowing horns etc. makes for a good atmosphere. After the top of the climb there is about 1.5kms of boggy terrain, much of it ankle deep this year. The race went well. I ran conservative on the "easy" 4km lap, through in 16.40, was 17.0? last year. The First 6k lap I felt great. Conservative on the climb and lost a few spots which were regained through the bog. I took about 15 spots on the first section of descent and held my spot as we turned back uphill then took another couple on the next downhill section. A few spots were lost again on the river flats. Threw 10k in 43.10. The last lap was tough going but felt strong, held my ground up the hill, worked past a few on the bog but had a fella get past me. Picked him and a few more off on the down, and got by 3 more before we hit the river flats. The last "mile' is all pretty flat and quite good footing. Two guys pushed past and with a km to go I found myself 10 metres adrift of a group of 5. Just couldn't pull them back on the flats. 50m out some young bloke sprinted at me, I dug in but he nutted me right on the line. Time was 69.30+. Pretty slow for 16 but faster than last year(71). My 3 teammates had run the 15k road titles a few weeks back, all 3 ran that event 9 min quicker so this was probably worth about 60-61 for 15k road. Have to be happy with that. |
| Rtype |
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M53 Sorry to hear about the knee lucKY. My advice is to work on your diet if you can’t run. It’s mighty easy to gain weight during a lull in training. Mon = 4 @ 7:24 pace Tue = 4 with 7 1 min accelerations with 2 min jog (hot and humid) Wed = 5K @ easy Thr = rest Fri = rest Sat = 4, 19:54.9 5000 at VA USATF Masters Meet Sun = 6 easy Total = 21 It was a good week where I prepped for the USATF meet. My recent workouts translated to about a 19:24 5k time so I had made a wristband with splits for a 19:20 to try to best that time. I was hoping for more of a turnout than the last time I raced this 5000. There were only 4 people in the race then. This year there were 5 and it would have been fewer if I had not sent invites to friends goading them into racing. During the race I realized the workout on which I based the splits was done on a cool morning at the track under ideal conditions. By race time it was pushing 80 with 85% humidity. I made exactly 7 laps on split and I felt OK, not great, not bad, just OK. On lap 8 I felt absolutely no different than lap 7 and yet I dropped a full two seconds in that one lap alone. It was like somebody turned up the gravity. I wasn't hurting so I pressed a little harder but continued to leak seconds with every lap. Only during the last two laps did I make up a few seconds. Because there were only 5 guys in the race I ran totally alone which definitely did not help. Given the heat and humidity this time is not too far outside what I expected. For me the biggie is I felt great before and after the race with no hint of the injuries that have bedeviled me over the last year. I had signed up for the 1500 but saw no reason to stick around 3 hours to race a 1500 when my gf and a nice breakfast were waiting at the hotel. I'm learning to be very patient with my training and I'll be very carefully turning up the intensity, and perhaps add a few more miles as my schedule allows. I'll only go farther if I can first go faster. My goal is to slowly round into shape by the time I reach 55, in 18 months. |
| Racerdb |
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Really enjoyed watching both the men's & women's 10K races on TV Friday night. But I just don't agree with the selection rules. When someone races their heart out, places in the top three, she should be on the team regardless of time! Shouldn't it be a race for the top three on the track rather than a time trial? Why even have the trials? Anywhoo....feeling pretty fit and healthy these days. Banged out another 71 mile week with a bunch of steady miles. Horribly hot midweek...Tuesday I did 9 at 6:49 pace in 97 degree's! Ran very well on Saturdays progressive 13 finishing up in the low 6:00's... Might jump in a local 8 miler on July 4 morning. But no real racing on the schedule until Sept. Get well L2b... All the Best, Dave |
| cgray |
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Ice, heat, ultrasound, megga doses of Aleve fvor 2 weeks, flexibility, about everything, it finally just faded away. |
| kevin paulk |
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Greetings M50 Plusers. Trust y'all are getting 'track-fit' or 'road race sharp' for summer. Managed a 71-74-74-55 for my 1500 yesterday at PDX Track Classic. Strength is there. Just cant go any faster :) Time to start 6 weeks of speedwork beginning with the 800 today. KP |
| Alan Bennet |
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Week 55: 37 miles, much like week 54. Mon off Tue 6 with warmup, drills, strides, 2x hill, cooldown Wed 3 easy Thu AM 4 easy PM 3 easy Fri 3 easy Sat AM 10 super-slow (11:00/mile pace group) PM 3 easy Sun 3 easy (Yes, I know that doesn't add to 37.) Plus about 8 hours cross-training including stairs, weights, stretching/core. Yoga is between quarters, so none this week. Just for grins I totaled my walking: 46329 steps on the pedometer, +1.62 km on the garmin, +whatever I do today, comes to about 24 miles. Saturday's PM run was a failed experiment. A McMillan article suggested a second run after a long run, and I think I read that in a couple other places, too. I haven't felt so all-around bad on a run in decades! Legs were heavy, achilles were killing me, the extra large pizza in my stomach made it hard to breathe, and every bone in both feet felt like it had a stress fracture. We won't do that again. Better to do strides at the end of the long run, that feels great. Week 56 I am going to hold the running and cross-training steady, and see if I can double the walking miles. Another experiment. The value of experience is that we recognize our mistakes every time we repeat them. (I forget who said that.) I like your retro-running idea, it's one of my drills but I will try doing it on all my runs.... maybe not the long run though, I wouldn't want the group to think I am showing off or something. I already get heckled when they catch me doing strides. Anyway, is there a particular benefit to going retro at the end, or would anywhere in the run be as good? |
| AK-54 |
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41 for the week including speed work on Tues with 1000 in 3:06 followed by 400 and 300s in 72 sec pace. 10K on Sat night in 36:16. Pacing was way off - muggy blustery conditions - but closed well over last 2 miles. Next week the mile. |
| wxboy |
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Probably for the first time I am following the advice we all strive for and listening to my body. After I blasted an 8 mile tempo after a hill workout two weeks ago, I kept feeling some tightness under my left butt cheek. I've kept my mileage up, but kept the pace under control. I've also been good about icing it afterwards. As a result it's steadily improved and I hope by next weekend to try some tempo work again. I did start my gradual (I'm with you lucKY2b) transition to my new workout pattern by doing 10 on Saturday. The I did the first five at 7:23 pace and came back in 7:10. Then I did an easy 8 today at about 7:40 pace. I felt like I got some work done without making things worse. The mileage total for the week was 43. So I'm pretty happy about that. I'm also going for an ART session on both hammies tomorrow. mo'pak, if I ever make a trip down under I'm going to get your club's race schedule. It sounds like you guys have a blast with some brutal courses playing a staring role! |
| lucKY2b |
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Thanks guys. Yes, things are looking up. Knee finally felt back to normal running today. Ran my usual with the club, so hopefully last weeks episode was just a small bump in the road. Alan B, I don't really have an answer for that. I do them after the runs, just because I'm afraid to run normally after such a different stress to the legs. No science to that. KP, nice run. Puts you behind only a few stalwarts in Blackmore, Knerr, Miller, on the rankings....I know, I know, there are lots of caveats, but lets just roll with it. AK, very nice 10K, especially for such awful conditions. Bodes well. racerdb, I'm still waiting for the results of the next few days before I pull the trigger on the 4th of July 10K race here. If the weather's looking like it'll be nice (unlike this past week, sheesh), it'll be hard to resist. Rtype, I like your long range outlook. I really have to learn to be more patient....I try. I'm with you wxboy, I would love to get down to Australia. Running with mo'pak in the outback with his mates would be icing on the cake. They really embrace running at the root level (for runners, by runners), how it used to be here. Cheers! |
| Alan Bennet |
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My body lies. |
| lucKY2b |
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OK. I can go with that. For me it's more of a lying by omission. My body doesn't always tell me until it's too late. I need to be more adherent to the recommendations put forth by Magill, et al. at runningtimes: http://www.runningtimes.com/Article.aspx?ArticleID=20378 and http://www.runningtimes.com/Article.aspx?ArticleID=24063 I know that I don't put as much rest between workouts, but I also don't think that I've been doing full-blown workouts, either. Even so, I probably run too many hard miles compared to my ability. BTW-had a great Fartlek today and the knee feels fine! Cheers! |
| lucKY2b |
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************************* Week 56 ************************* Greetings on this first day of July. Wow, it's been hot! We've never seen a string of 100-degree days like these (not since the 1930's, at least...and I certainly wasn't around then). Yeah, you all in the southwest laugh, but it's a bit more humid 'round here; last night it only dropped to about 77 degrees. I've been trying to get out the door in the morning, but some days haven't worked out. Thankfully (weird to say this), I'm not back to full mileage anyways because of the knee episode. Managed to log 31 miles running everyday. Log looks as such: Sun: 6.3 moderate Mon: 1 very easy (knee was a little stiff) Tue: 6.3 Fartlek (average pace: 6:37) Wed: 3.3 easy (1.7 with my daughter!!!!!) Thu: 3.1 easy Fri: 5 w/3.1 in 19:45 (accel. 6:50, 6:25, 5:55 approx. mile times) Sat: 8.3 easy-to-moderate All-in-all pleased with how the week went considering the knee and the weather. The knee gets a little stiff (especially behind the knee) when I sit around a lot, but there is no pain. Been doing my 50-70 steps of retro-running after each run along with the other core stuff, though probably not enough of the latter. The knee is getting better, and Saturday's run showed that I'm mostly back to normal; feeling no ill effects this morning. My highlight for the week was to run with my daughter, who has never shown the slightest interest in running until the last couple of weeks when she started run/walking a few miles every other day with her BF. Granted we took it slow, and we even stopped after 1 mile for her to catch her breath, but everyone's got to start somewhere. She seems to have had an epiphany about exercise and its connetion to quality of life, so I'm really glad that she is taking an interest in doing something active and healthy. For those that have been on this thread since before we switched formats (continuous rather than weekly) it seems that once or twice a year we go through a dry spell, in which the number of postings and number of posters drops. I had hoped that with the new format, that it'd actually pick up steam, and the thread would be rather self-sustaining so that my weekly bump was almost unnecessary to keep the thread moving along. So I ask what you all feel we can do to get more 50+ers to join in and continue in the conversation? I've said all along that this is not my thread, it is meant for all those interested in racing and training past the half-century mark. I've also said that there is no threshold of ability...there is no judgment (maybe a bit of honest questioning...which I certainly need from time to time); it's about support and encouragement, honest self-reflection and sharing of experiences. I, for one, am as happy for someone that finally breaks 24-minutes in the 5k for the first time in their life as I am for the ones that are pushing the 15-minute barrier; I may marvel at the latter, but the joy is no different. We have a guy in our club that had never really run before in his life. He started walking with the group because his wife was a former high-school runner who had started running again. He was overweight, showed no real aptitude, and maybe only a tepid interest. Through support and encouragement, he graduated to run/walking after about 8 months, and last fall started actually running. He was quite the shuffler at first, but he has stuck with it, and started doing intervals for the first time this spring. Last week during track workout (OK, I was sidelined, but I went nonetheless), I commented to him how proud I was of what he had accomplished; the weight he'd lost, the stamina he had built up, and how he was now starting to look like a real runner. He did break that 24-minute barrier for the first time a few weeks back and I couldn't be happier. Who knows where he will end up speed-wise, but that's not really the point; to me, he is a real success story. OK. Enough of my rambling. Can't decide whether to pull the trigger on the 4th of July 10K or not. Weather is not predicted to be very good (temperature already in the 70's and humid at the 7:30 start), and I definitely didn't get the lead-up training I'd hoped for, but I think I could still run an acceptable, but certainly not optimal, time. Thoughts? I hope everyone is doing well. As always, I look forward to hearing what's been happening in your running (or otherwise) world. Best wishes to all. |
| 1500Master |
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Greetings from Reno, heading home later today. Just a great week starting with good runs in the San Francisco area, half on the treadmill and half on runs near the hotel which took me out to Oyster Point with great views of the Bay. Later half of the week in Reno, highlight for sure was a run along White’s Creek Trail. I rang the Reno Running Company – nice store as I stopped in later – and had this run suggested. Very close to my hotel too. It is a 9 mile loop with a killer 2 mile uphill start. All at 6300 feet. I didn’t make the entire loop due to time constraints (read my lungs were burning) but managed to get up the hill. Stunning views along the way. I hope to come back some day and complete the loop. I ended June with having run more times so far this year than I did in all of 2008, 2009, 2010 each and just 12 runs short of matching 2011’s runs. All seems to be going very well on this return to being in top race shape. A long way to go yet, but I am really enjoying the process and support. Hope all you folks in the Midwest and East, hope it cools down soon. Have a great week! |
| Rtype |
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Mon = 4 easy Tue = 5 @ Track, 10 400's 1:23.2 Ave Wed = 4 easy Thr = rest Fri = rest Sat = 5 @ Track, 10 400's at 1:21.4 Ave Sun = 3 easy Total = 21 I'm passing the time writing this from work. I have had no power and no cell service for 39 hours and now due to a wicked Derecho type storm. This is beyond an annoyance. I have my son with type 1 diabetes to take care of and keeping insulin cool is no easy task. But we are managing thanks to my gf , and my workplace. I do love my job so being here is not so bad. And yeah, I actually am doing work on a Sunday since I am here. Running wise-seems so superficial now, I had a good week. I was able to inject two very good speed sessions into the week in preparation for the 4th of July race. It's going to be hot, but my speed is coming around. My last 400 was a 77, and that was done while very sleep-deprived and a little dehydrated. Power to the people!! |
| lucKY2b |
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Rtype-We were just south of the derecho...man did it move fast! My heart goes out to those that lost loved ones to its fury, and best wishes for recovery to you and to all those affected by these high winds and storms. http://www.cnn.com/2012/06/30/us/extreme-weather-impact/index.html?hpt=hp_t1 Absolutely horrific! |
| mike lundgren |
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Nothing like running on the wood chip trails around Eugene and seeing the studs and studettes on them as well as in the Trials. My wife and I did 2x1000, a 600 and 3x200 on the Amazon Trail (marked in 100's!), wish we could pack up that trail and take it back to KC! Cannot believe I ran as well as I did, and it's so forgiving, too. |
| Alan Bennet |
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We were born to run/walk. I believe there are a large number of lurkers, people who don't care to post their weekly training but will chime in when they have something to contribute. I lurked for a long time. Just keep this thing going, some will change their minds, but it's okay if they don't. A defining moment for me was at a Tae Kwon Do tournament, watching the seniors sparring. I was still a relatively young guy, dreaming of glory ahead. These old lions were way past their prime, but still battling. That's when I realized that without the worthy "opponent" (a boxing term), there is no winner. Without the also-rans, there is no race. Of course, we should not enter the lists if we are going to get killed. But as long as we have the skills to protect ourselves, we need to compete, to measure ourselves, and on occasion to raise holy hell. Bottom line -- if your knee is up to it, I think you should race. |
| racerdb |
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Just watched the 1500 finals and my part of the state was represented well! Women's winner and men's 4th are from around here. Man, Bayer's race great! I was yelling at the TV...Very exciting. Had real nice week here. 64+ miles on 6 days of running in some horribly hot conditions. I fully intended on running Friday but I came home after work to find our destroyed patio table sitting in our pool from an afternoon storm. Decided to start into cleaning up the 1000's pieces of broken glass on the pool bottom... The long runs seem to be really coming around. Saturdays 13 at 6:39 progressed from 7:01 to 6:08. Felt comfortable the whole run and it was warm & humid. Had a couple of runs in the 6:40's during the week...the rest were easy runs. I decided to bag the 4th of July race. Just don't like racing in the heat. Supposed to be in the mid 90's... Good to see you're knee's doing ok, L2b All the Best, Dave |
| Alan Bennet |
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Week 56: 35 miles looking a lot like week 55, so Tue: 4.5 miles with drills, strides, 2x 1/2-mile hill repeat. Sat: 12 miles not quite as slow as previous weeks. The remainder was a bunch of short easy runs on grass. Plus 41 miles walking, then cross-training as: 2 hours on the elliptical, 3 hours yoga, 2x weights, 2x core/stretching, 4x stairs. I didn't quite manage to double the walking miles from last week. My excuse is that I was dealing with the power outage this weekend. Even coming up a little short, the experiment went very well. One of the ways I boosted the walking was by adding 15 minutes to the start and end of many runs, and this was a smashing success. I will definitely retain this aspect, although certainly the walking miles will go down as the running miles go up. Week 57 I am going to replace all elliptical with running. The only other thing of note was yet another injury from yoga. Man! Yoga is deceptive, it seems easy while doing it, but I need to be careful. In this case it was a stretch with a twist, namely a rotation of the femur in the hip socket. Felt just fine while doing it, however.... The next morning my resting heart rate was up 5 bpm, and I was limping on my runs for 3 straight days, especially the end of Saturday's long run. I spoke with a different yoga instructor about it, she said it's a common enough exercise and considered benign. Like I said, I need to be careful, and really test the water with anything new. I should point out that I am NOT doing yoga to help my running. I am doing yoga for its own sake, both because it interests me and because I think these yogis know something that I don't. Something I can't learn from a book. A final note: Power was restored today in my neighborhood. I actually feel a little guilty about it, as I understand many with greater need will not get theirs until next weekend. A big shout-out to the utility crews working overtime in this heat, some of them "on the road". I really appreciate the job you do. |
| AK-54 |
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48 miles for the week. Raced once a week in June, wrapping up with the club's mile race the other night. The have about 120-130 runners and break it up into 5-7 heats: kids (about 40 this year!), women, men. It takes forever, but it's kind of nice to have more people than usual out on the track. Just after the slower men's heat a runner collapsed and his heart had stopped. Fortunately there was an MD was running plus several trained medical people who were there, but they had to administer CPR for 10 min before EMTs arrived, and it took another 8 or 10 and several shots with the defibrillator to get his heart stabilized. Latest news late in the week was that he made it and was out of ICU by the next day. It was hard to focus on racing after that. But did the best I could. 77 (too slow, but I was tucked in nicely); 2:34 (too slow again, but moving up), 3:48/49 (moving better), 5:03.9 (totally outkicked/no acceleration over the last lap; this has been the same old story for the past three or four years). A sub 5 is there I think, but it seems I need to do it in a time-trial like setting with some pacers who will hit the splits right on, and even then I'll have to have perfect day and a modicum of energy over the last 250 meters. Might be last track/mile attempt for the year, there isn't much else available. Besides, shifting gears to half marathon training. |
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