Masters Weekend Runs and Races

Sorry to hear about the PF.

Been a long time since I posted here. Been living in Italy for 11 months now and have done no racing. Did not run a step in June, July, Aug. In Sep started augmenting a swim routine with a couple light runs a week. This winter I was running 3 times a week for a grand total of about 25 mpw. By early Feb I started incorporating some interval and tempo work, but no more than one hard workout a week and still only 3 runs a week. I still haven't raced (there aren't many racing opportunities here local), but I did run my 1.5 mile fitness test last week in 8:21, so I believe I could get back to under 17:30 for 5K in the near future.

A good friend and former multiple All Navy runner is moving out here in August, so that may motivate me to target the Rome half marathon next March or something similar. We'll see. Very busy with work.

Hope all is well with everyone.

I'm on week 2 of my 6 week respite from running in order to give my achilles a chance to heal. I have an appt with an ortho first week of June. In the meantime I do the elliptical, weight train, and stretch. I wanted to compete in the local Sr Games for fun, but I can't run in it. I may sign up for the shot put so I can go out and mingle with my track friends. Would you believe I used to be a pretty decent shot putter when I was a pentathlete? Actually took 2nd at nationals in the open event one year. It was pretty fun to "out-put" all but one of the throwers, then run off to win the hurdles.

Post 'em up, and give me a vicarious thrill, ok?

Hello old fast friends,

An endorsement this morning for you. A boastment for me.

Acupuncture has been a marvel therapy for me this year. Any flare up or strain to hammy, glutes, poplitius, etc are amazingly reduced with ACP. We all know it WILL HAPPEN often for those. Try it. It's important to find somebody who works with athletes. And it's important to get in to see her/him ASAP. I appreciate LMT, Chiro, Physios, PTs, ART, etc. BUT this ACP stuff works.

Isn't it the best when your son or daughter does something way bigger in running than yourself? Especially since we understand how difficult it is? All 3 of my kids run and they're all enjoying doing their best. But this week's highlight is son #2 winning the 3 Rivers District Champs 800 and earning a semi-final hip number for STATE. It's So.... hard to pop outta that competitive final 8 to win, or grab the other willy-wonka gold ticket to STATE in that 800! I know y'all know. Anyway I said it was a boast... forgive me. Hayward Field or bust Aidan Paulk!

KP

Well done little Paulk! Kevin a great feeling indeed.

Getting fairly healthy again and able to do good volumn workouts again (key to my success of years long gone).

55 miles on six days running with 3 ass-kicking wt workouts with son. So fun.

Tues - 3(3x 300) .....one of my faces

Sat - 20min Tempo (5:30's or so), then 12 x 100 w/ spikes

Oxy had some great marks. Cain & 32 guys under 3:40!!!

Ynot out

Cheers

Hello all,

Pretty low key week for me as far as workouts go. Only one. I'm backing off until June and trying to find some fast times... If that's possible around the NW in Spring.

One high volume workout with K. Goucher on Tuesday.

5 X mile 90 sec rest (5:25--5:23--5:21--5:18--5:17) 800 shag

Mile at 4:57 400 jog

1200 at 3:39 400 jog

800 at 2:21 400 jog

400 at 1:06. Relatively easy, but good to see her starting to workout again post Boston. Will be training with her more as the summer progresses.

Took the NW Regional Masters title for 10000 meters.

Ran an even split 31:29.25 (15:45-15:44)... Pretty happy with the effort, as it was bad weather, and I didn't have the luxury of a big group. Just me and my brother, and he was comfortable behind me. He wound up 2nd in 31:38.45. We decided to play it conservative and not go out crazy fast. Felt great the entire race, 25 laps can get verrrry boring.

In the second heat of the men's 1500, fellow Bowerman AC masters athlete Mike Blackmore continued to nibble away closer to the 50+ age group record. He ran an impressive 4:11.47 and the heat was won by another local master Ian Gillespie (former British 13:18 5ker) in 4:05.23. He lead wire to wire, as the young kids were content to let the old guys lead as usual. Ian has run a 4:02.89 earlier in the spring and we'll be facing each other at the OR USATF road mile on Memorial Day. Looking to be a fun one.

Aside from rainy, windy, typical Spring weather, I can't complain about the temperature around these parts. Congrats KP on your son's 800... That's one thing I never got to experience in High school. I never qualified for state. I was always third or forth :(

Hope to hear what everyone else has done to defy our age.

Ahrlin

the magic shoe 5k this past saturday, last race for a while for me--10th place 15:53 on a fast 5k course, barely holding off the top woman (15:55) tells me i've run past my season expiration date.

i did win some fairly expensive oakleys that more deservedly should have gone to brian pilcher who almost set an age group (55+) record with his 16:07. he said he missed it by a second, finishing right behind 50+ ken ernst (16:06). along with blackmore, there were some fast over-50 year old dudes racing out there this past week...

Nice M40s & M50+ performances on the track Arlin, Oscar, Mike & Ian. Damn fast!

Wonder if anyone will help fill in a B or C race here in Portland for an 800 in the next 2 Miler Club gigs. Would love some help getting closer to 2:05.

Anyone?

Great running and racing folks...keep it up!!!!

Solid week here. A pure speed session and a mile simulator, both went well and didn't leave me too sore. I'm 50/50 on the Portland Track Festival Mile...which seems to be shaping up into a nice event this year.

Tue-5x100, 1x300(43.5) 100(14.0)

Sat 800(2:13)400(65)400(64) w/ 80 sec rest

68 miles for the week.

JC

Navy, welcome back to the thread. Enjoy hearing race reports in Italy.

I am curious about how to balance marathon training and week-end racing. I will be doing the Chuncheon Marathon in Korea in October. There are some awesome races here, so most weekends I will do a 10k, with a half every month or so.

My main question is about long runs. Is it better to change my long run to Tuesdays/ Wednesdays, or should I stick to Sunday and book-end the race with a warm-up and cool down to get the mileage?

I have been following this thread for awhile and I really want to keep the balance between proper training and injury prevention.

Thanks and I hope that just jumping in and asking a question is okay. If I am out of line; all apologies

Welcome to the thread. Question isn't out of line at all.