Happy Earth Day, everyone. I did get to enjoy nature with some nice runs outside, but a cold front just moved into upstate NY, and next week looks damp and chilly.
I has structured my training schedule for the week around a 1500m race at a local college, which I thought was on Saturday. I checked the website on Friday morning to see if the schedule was posted, only to learn that it would be run at 5:30 that afternoon. Whoops. I did go ahead and run, but with some regrets for doing an interval workout on Wednesday and 6 miles plus plyos on Thursday. It was still a reasonable rust-buster - finished in 4:40, but I was hoping to be closer to 4:35. The first two laps were reasonable, but at that point, I was well behind the fast guys and has passed the slower runners (who apparently were all focused on not being in last place after 300m, even it it meant fading hard the rest of the race). There was a 15-20 MPH wind on the backstretch, so that slowed me a little, and I think I was also a little too conservative from worrying about the wind. But given that it was my second race of the year and only one since January, I'll humbly accept my lack of focus and do better next time.
Next up - 800m leg of the Corporate DMR at the Penn Relays on Friday, and another 1500m next Sunday.
Nice rust-buster nyloco, and good luck on your upcoming races! We are finally having decent weather in Nor Cal. I had a couple of strong track practices this past week and I'm getting ready for another in a couple of hours. One practice consisted of 8 hurdles set 3 inches higher than my normal, and 10m spacing with an easy 5 step jog in between. However with no speed and little momentum to get me over each hurdle it was a plyo workout: leg strength launched me up and over. By the time I finished 3x8 hurdles, 3x6 hurdles, 3x4 hurdles, and 3x2 hurdles my quads were absolutely cooked.
Yesterday was a high school meet and at the end of the meet they had a Big Person 4x100 relay. The "big person" could either by by size (throwers) or by age (coaches). We combined with a neighboring school to fill out a coaches team and I'm happy to say that we kicked major tail by winning by about 40 meters. The fact that we warmed up and did a brief hand-off practice helped a great deal. We were quite smooth! All the kids congratulated us. Guess they didn't know the old folks had some wheels. It was fun.
Hope everyone has a great week!
congrats on the relay. From my very limited experience (annual "coaches' relay" done to fill time while meet organizers' processed the results of city champs meet in a kids' track program), I'd say practicing the handoffs was wise. One of my more embarrassing sports moments was dropping a baton and then running anchor leg of 4 X 100 pretty much alone after the other teams had finished up.
no running this week, just elliptical and stationary bike while recovering from Boston -- feel fine except for itching from peeling sunburn. Tomorrow I resume running -- 83 days to the twilighter 8k in Rockville, MD!
have a great week,
Great racing and schedule nyloco.
Am back from my trip and am very glad to have gone despite poor time in the 1500m. The positive is in 3 months I have dropped 16 pounds, improved my 1500m time by 50 seconds, feel great about being much closer to my potential in summer as I keep this going. Another 10 pounds and 50 seconds to go to position myself in just about any race. Trying to build more strength and encourage more speed from these legs over the next 2-3 months.
I did manage to work quite a bit in France and ran every morning along the Seine River in Rouen, very nice. During my Frankfurt layovers, managed some excellent runs in the forest south of the airport.
My streak did come to an end this week, 109 days and am very thrilled at how challenging it was. Thanks to many of you for cheering me on, especially Mike F and Muddy Girl. I am now on Day 2 after a 2 day break.
Have a great week!
1500 Master, that was quite a post. I'd take ONE of those accomplishments in your list. Keep up the good work. Don't try to hang with MikeF, his streak running can't be matched. I'm looking forward to the 100K celebration party in about a year in SF. I'll be attending as a 90Ker.
My goal for the week was not to run too many 'medium' workouts and I accomplished it. Total miles will be around 40 with a zero today (and Saturday). I strained my back mowing the lawn Friday and can hardly walk today. Man, getting old is not as fun as I thought it would be when I was 8 years old.....
Warm front here in Reno. Yesterday's 88 broke a record dating to 1888. It's supposed to the same today, which would be another record.
54 miles for the week, again mostly slow miles. However I did do 3x 1 mile on Thursday just to see how it would go. My back got a bit more sore each one and lost a couple seconds each time, but overall not too bad. I stepped up the back workouts this week which leave me even more sore, but I'm getting used to it. Hopefully it'll pay off in the long run.
No races planned for a while. Skipped the Zippy 5K in Golden Gate park today. Hoping my teammates stepped up without me.
I had an off-on week. It was a cyclical 'down' week after some relatively high mileage, but I jumped into a 5k to see how my speed was going.
The race turned out to have a large hill halfway through, so my time wasn't very good, but my first mile was 5:26, fast and fun and easy, so I think my June goal of a sub 17 5k on the track is viable.
I'll start another high mileage cycle tomorrow, and start getting on the track more.
BEA - U -TI - Ful up here this weekend. Mid 70's ahhhhhhhh.
10 days without running nursing a strained calf muscle. Doing daily 90 - 120 min sessions on the elliptical and bike and have about reached my peak for "going nowhere fast." At least I do core work more often when I hit the gym.
Hoped to race a nice new flat certified 5k with my Northwest Bro's but not going to risk any serious set backs that put me out until XC season.
What to BBQ tonight??
Peace & Happy Earth Day
Finally pushed through fatigue, excuses,soreness and hit a 70 mile week! Did workouts of 3 miles of drills and strides Tu., a 20:00 tempo on Th. which covered right at 3.6 miles and today a XC race around the soccer complex where my kids ( and many others) play. It was in memory of a coach killed out on a run back in Jan. leaving behind his wife and 2 kids. He was quite the enthusiastic motivator and I'm sorry my kids never got to be with him. Well over 1,000 showed up. Ran nice and controlled to finish 3rd in 17:37. Two HS hotshots dusted me, one of whom had just run a 4:25/sub 9:30 mile/ 2 mile double in his region. GA is getting better at this level as his times only netted him 5th in the mile and 2nd in the 2. Top 2 go to state. The 2 mile winner in his region might ring a bell for some of you, Kenan Farmer. Hint:His father ended Pat Porter's US XC Champ record streak back in the day. Name that runner!
Nice work, everybody!
I had about my fifth week of lousy training (45 miles) due to too much going on at work. 7x450 at 1500 pace on Tuesday. Saturday saw our club's traditional season-opener, and I wasn't sure I could make it until an hour before the start due to a kids' event, but I got there and ran in a 1500 (pack in 4:10-4:15, me in 4:24, not used to that pace yet never even got going) and a 3000 (9:21, felt a bit better). I was always planning a workout not a race - at least, that's my story and I'm sticking to it!
The 3000 was fun. There were tons of youngsters hoping to run anywhere from 9:15 to 10:30 pace and they ALL went out with the leaders at sub 70 pace for 800m, so I just sat back and waited for them to blow up and come back. Age brings wisdom.
One more nice thing about not being able to run enough - all my niggles seem to have cleared up!