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| racerdb |
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Congrats on the 30th, L2b...My wife & I are celebrating our 31st on 8-22. Spending a few days in Chicago with friends, catching a Cubs game on Friday mixed in with lot's of food & beer! Starting to mix in some faster stuff. Guess I can call my summer base phase nearly complete and a success! Avg'd about 10 mi/day since the first of June. Only two workouts this week, they both went well. After last weeks tempo terminology discussion, I'm not sure what you would call them. Wed I did 10 miles in 64:18 with the middle 5 miles 3 min on/3 min off. Did the 5 miles in 29:31. Ons were about 5:30 pace; offs around 6:25. Did my Saturday 10 miler in 63:16. Started out at 7 min pace but closed with the last 5 in 29:53 (605,601,600,555,552). Didn't really get too hard until about 600 to go...All the other days were just relaxed steady running. And here's my Fall race schedule; Sept 8: 5 mile, Valparaiso, IN Sept 15: 10K South Bend, IN Sept 28: 13.1 Ft. Wayne, IN Looking for local 10k-10miler mid Oct... Nov 3: 13.1 Indianapolis, IN Nov 22: 10K Elkhart, IN Dec 8: Club XC Champs, Lexington, KY See you on the roads, Dave |
| Rtype |
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Thanks for the input Alan. I could benefit from a slower start on my runs. I have pretty much launched into them with little warmup. I've tried heel drops in the past but never could tell if they worked. I'm going to take another week going slower and see where that MKOP (moving knot of pain migrates to next). |
| wxboy |
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Back to reality this week after a fantastic trip to the London Olympics. Here's a trip report and I will give my weekly running report in a separate post. Bedlam, not the Queen, reigned in the Olympic Stadium as Mo Farah took the lead with 400 meters to go in the 10K. The predominantly British crowd, already whipped into a frenzy from their earlier gold medals in the heptathlon and long jump, emitted a roar to bring their man home that would have knocked down the granite blocks of Stonehenge. My voice was part of that roar as Galen Rupp, instead of being chewed up and spit out the back of the pack, steadily passed one competitor after another to get his silver medal. As Mo and Galen crossed the finish line, everyone in the stadium was either screaming, laughing, crying, or hugging someone. I found myself somehow doing all four simultaneously (hugging my wife, in case you were wondering). Could this trip get any better? It could and it did. Our trip of a lifetime began innocuously enough three years ago with a $100 deposit to secure two spots on the Track and Field News 2012 Olympic tour. After adding a considerable sum to that initial $100, we were guaranteed a hotel room and tickets to every evening session of Track and Field. Determined to immerse ourselves as much in British history as Olympic events, this trip did not include periods of time to catch up on our summer reading. Instead, fortified by a substantial (i.e. free) breakfast, we departed the hotel each morning to visit a cathedral, museum, or gallery. Then, when our feet were sore and our brains full, we had an early dinner and a pint at whatever nearby pub looked most inviting. From there it was on to Olympic Park for that evening’s track and field session. Finally, we would return to our hotel with our sore feet matched by sore hands and throats from all the clapping and cheering in response to the athletic achievements we had witnessed. This daily routine necessitated cramming many and varied types of clothing into our backpack to accommodate the changeable British weather, not to mention the essential items for spectating, such as our tickets, snacks, and binoculars. By the numbers, this trip was a spectacular success as we saw three world records, 29 U.S. medals, and 2000 years of British history in 12 days! However, it was the range of emotions we experienced from actually being there that made this the trip of a lifetime: disbelief and dismay as Morgan Uceny fell in the 1500, disbelief and joy as Galen Rupp medaled in the 10K, and awe at the power of Shakespeare’s words delivered by accomplished British actors in the Globe Theater. I still get chills down my spine when I recall the emotional moments of our trip, and I expect that I always will. |
| KingTroll |
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You write 'granite blocks of Stonehenge'. Stonehenge is largely constructed of sandstone and bluestone. |
| runguru |
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No running but did bike 76 miles and swam just under 9K for the week including 2 miles straight today. Bummer. |
| Alan Bennet |
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Great report. For those with a sudden urge to plunk down a $100 deposit on Rio de Janeiro, could you estimate total cost per person? Please don't lowball it, I need a good reason not to go. You ran? Of course you did. |
| wxboy |
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We choose the cheapest option: 12 day tour, a three star hotel and only evening sessions of track. The price for the two of us was $16,700. Note that this total was much higher than T&FN estimated when we first signed up. Also, we had to pay our own airfare. By the time everything was said and done, we were slightly north of $20K. And no, we are not planning to go to Rio in 2016. :-) |
| Rtype |
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Nice report. Wow, what a trip! |
| mo'pak |
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Mon- 2hr forest run. Tue- 1hr run on hilly golf course. Wed- 1hr run on hilly roads, mix of bitumen and dirt. Thu- 1hr run on soft trails. Fri- Rest day. Sat- 4k warmup, 11+k race 46.00 1st O/50, 3k warmdown. Sun- 5k warmup, 5k trail race 20.00, 3k warmdown. |
| Alan Bennet |
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Trying to sneak one by us? |
| lucKY2b |
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Thanks guys, pretty sure I'll not be running up to the top of Clingman's Dome, though. And congrats to you and your wife, Dave; have fun in Chicago. Nice fall racing schedule. See you in December! Mike, yours looks good, too, although the cramping doesn't sound very good. I haven't yet thought about the fall yet. I think I'll get in a 10k, maybe a 15k, and a few more 5k's, then, of course, club XC. Probably nothing longer. wxboy, thanks for your report on your British experience. Sounds like the trip of a lifetime. I can only imagine the electric atmosphere of the Olympic Stadium. Rtype, sorry about the heel pain issues; hope that you can find a workable solution. Runguru, nice to hear from you. I don't think we've heard much since Grandma's. Sorry you're not running, hope it's temporary. |
| AK-54 |
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Been layin' low recently. Post half marathon recovery has been less than great. The nagging heel issues were somewhat worse in July, but manageable. But after the race two weeks ago it's flared up. I ran just two days the other week--cycling or rollerskiing the others--and then did a 10K age group race last weekend. Won that, albeit slower than the HM pace (yes rdb, I hear you on slower courses, not to mention my legs were beat from some long workouts on previous days). Anyway, woke up the next day early last week and could hardly walk. So taking a breather from running. It's much better now but still not there yet. Hope to start up some light running in a few days or by early next week. Meanwhile, more rollerskiing and cycling. Fall racing very much up in the air but maybe some XC in Sept. and Oct. |
| alf tupper |
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like the man said you sneaked that one in well done thanks for not doubting me re the mileage thing raced againsted all those in the list. In a road race i beat kenny by 6 min dave cannon pipped me in a ten miler by about 10sec but we ran sub 47min not bad i never got the measure of steve kenyon or davis hale but hell they only beat by a few seconds each time i thought steve kenyon was the best road racer i ever raced against or seen just pure class.no doubt you will work out who i am but i still like alf tupper i always thought we had alot in common i worked in a scrap yard/breakers yard as well as empty dustbins you want try running 150 mile a week its hard cheers |
| mo'pak |
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A lucky one as the 3 or 4 O/50 guys that would normally have my measure didn't show. Been a handy couple of weeks I've picked up $80 cash, a $30 bottle of wine and a cheese platter. Nearly time to give up work and live off my winnings haha. Never got beyond 120 mpw Alf but had the pleasure of seeing a bit of Deek's back on long runs so have some concept of what's involved. |
| mo'pak |
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Yeah, I had figured out who you were Alf. Thought it best to not give it away though. |
| lucKY2b |
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Interesting interview with Pete Magill in Runner's World Magazine: http://news.runnersworld.com/2012/08/22/masters-ace-magill-to-make-marathon-debut/ I think of Pete as a strength/power runner; it'll be interesting to see how his first marathon experience goes. I suspect he will learn that there are some fundamental differences in training to race a marathon (which he indicates in the interview he probably won't do...and I never did, either.) I had a nice discussion this past Sunday evening with Kevin Castille, who is also more of a 5K-10K kinda guy, but is a floater, as running styles go. He's also had his frustrations in successfully negotiating a marathon, and will also be running the Twin Cities Marathon (also the USATF Masters Marathon Championships). In his first several attempts, he says he didn't really change his training much, and he says that he suffered in the latter stages of the marathon for it. This time, he's getting in more miles (up to about 130 mpw!), but is also learning how to properly train his body to take in fuel during his long runs. He says he's noticed a big difference in how he feels during these long runs and how much more quickly he's recovering from them, as well. At any rate, best of luck to them both. |
| rlb |
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Rtype- you might get the book "Pain Free" by Pete Egoscue. It has a couple exercises that did wonders for my 4 1/2 year bout with PF. It seems to work for about half of the people that try these. I'll be happy to point out which exercises from the book I used. I had used several different night devises and seen a number of different experts with minimal success before then. Several friends have had success with insoles called Super feet?, I think. I've never tried them. Hate to see you having to slow down as you were getting better shape! Otherwise I've just been running a steady 30-ish mpw, with a few so so xc races thrown in. |
| alf tupper |
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just a thought have you tried sorbathane arch supports i did get told years ago if you have tight calfs it could cause probs in that area sorry it sounds abit vague as i said early i am out of the running loop |
| Rtype |
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Thanks rlb. I looked it up and see several vids on youtube regarding the Egoscue technique. May get the book if I don't improve. I use superfeet and they eliminated my pf in the past but this heel pain is different than anything I've had before....as far as I can remember. PF effectively ended my college running career, so I'll do whatever it takes to avoid/fix it. |
| alf tupper |
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i read the report in the runners world i just wanted to know his pr for 10mile or 1/2 marathon it just seems abig jump from 10k to the marathon its a long way on alighter note i think i would have run the marathon early or should i say younger at least you wouldnt be out that long (2hr 30 min)i hope he goes ok |
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