Masters Weekend Runs and Races

Not my best week...but some good ones mixed in.

M- 6m

T- 2.5m walk and 10mi MTB

W- 5m

R- 2.5m walk and 5m run

F- 5m in 33:19...best feeling run so far

S- 0 - plenty of time in the evening...but grilling/beer/ college fball derailed me.

S- 3m

Was planning on a race in Sept but looks like the wife is going to be out of town and w/ kids playing soccer, football and XC I'm going to busy.

Looks like a couple 5ks in October will work tho.

Have a good week all.

What a nice long weekend with no kiddies & nowhere to go.

Running wise .. Around 55 miles with two good workouts.

Tues - 6x 3:00 on twisty xc course

Sat - track .. 2x 8:00 (2:30's), 20 min tempo (5:32's), 4x 400 (:73's)

Will try and get the Sunday long run back over 90 mins today

Green Bay vs Seattle on Thurs .... For Real... Pumped

Xoxo

Ynot

Highest mileage of the year at 79 for the week. Some solid workouts in there too. Looking forward to a Mt Adams camping trip for the next two days.

Mon--7 easy

Tues--8 easy

Wed--6X800 w/ 3:15 rec

2:16--2:15--2:14--2:15--2:16--2:08

Thurs--12 miles

Fri--15 miles

Sat--6Xmile w/ 400 jog

4:55--4:53--4:50--4:48--4:43--4:42

Sun--8X200 w/ 300 rec

27.8--27.8--27.7--27.8--27.9--27.5--27.4--27.6

Why the weird workouts ? I was pacing various girls.

Looking forward to some solid XC training soon. Hills !!!

Ahrlin

Very solid week for me. 2 lifting workouts (including stairs) and 3 track workouts. What was previously "agonizing" has now downgraded into "incredibly hard." Progress is gratifying!

Various speed endurance intervals. I'm shortening my rest periods. Last Tuesday I experimented with a 1:1 run/rest ratio (say that 3 times fast!) It dropped me to my hands and knees when I was finished. My stomach kept its contents, but just barely.

The weather is still very nice and I don't need to utilize my new treadmill yet, but I've tried it out. It will come in handy when it's 20 degrees and snowing outside.

Happy Labor Day!

funny story re| Potomac Valley Games record holding dhaaga

you know how I feel about your SeaChickens TY

nice training week Spikez and ahrlin

My week was more music than miles...Joan Baez and Patty Griffin one night, same two plus Trisha Yearwood the next night, Vince Gill with Time Jumpers two nights later, Jeff Bridges and Abiders at the Ryman of all places Wednesday night, and then Charlie Musselwhite back here in my home town Friday night...Ben Harper in two more weeks...whirlwind to say the least.

DID manage a little jogging and strides and one "purge" ladder session:

3 x 150, 3x 200, 2 x 300, 3 x 200 all at 1500 meter goal pace or faster...bailed on final 3 x 150 due to ongoing foot pain...intending a two mile time trial on the track tomorrow, Monday...my way of keeping the labor in Labor Day

Wishing everyone a mighty fine week of training and racing...gotta run...literally

MF

Had a limited week of running but had some decent hikes here in Utah. It's hard to go back east knowing humidity and Mosquitos await. Change could be coming. Nothing like the spirit of the west.

Mon: AM - 4 miles; PM - 7 miles

Tue: AM - 4.5 miles; PM - 8.5 miles, including strides

Wed: 10.5 miles, including 1/2/3/4/3/2/1 fartlek (5:30’s avg)

Thu: AM - 4 miles; PM - 6.5 miles

Fri: 10 miles including 2X10 min tempo intervals (5:50’s avg)

Sat: 7 miles

Sun: 16 miles

Total: 78 miles

Another week getting back up to full volume and normal intensity training. Making progress, although at times it doesn’t feel like it, especially on days like Friday where my faster work just wasn’t where I want/need it to be. Confident I’m on the right track with what I’m doing though, so just gotta be patient and let the fitness come around. Good running and Happy Labor Day weekend, everyone!

Y'all had some very interesting weeks. I liked my week. I ran 41.13 miles in 4:29:47 hours. I ran in the heat.

Sn 24th - No running.

M 25th - 8 X 400 with 200. Total 7.15 miles in 46:36. 4 hills.

Avg. 400 in 59.59. Avg. 200 in 60.08.

On the run home I had another scary pitbull problem. I said if I had had a gun on me I would have shot it dead. I'm tired of getting dog bites.

T 26th - 12 X 100 with 300. Total 6.25 miles in 40:18. 4 hills.

Avg. 100 in 13.08. Avg 300 in 83.93.

W 27th - No running.

R 28th - 9.92 miles. 50 on dirt and grass roads and 10+ on paved roads. 16 small hills. 60:59.38 minutes.

F 29th - 8.42 miles in the morning! 46 on dirt and grass roads. 14 on paved roads. 13 small hills. 60:03.76 minutes.

St 30th - 5000 m track race in 15:17.84. (3000 split 9:16.90 and very comfortable. Last 2000 split 6:01.04). Good. I'm 20 pounds over weight. I was told I'd run a minute faster if I was proper race weight. It was at least 110 degrees on the track.

So 9.39 miles total in 61:50. At least 4 small hills while warming up and cooling down in the grass.

I'm not running today or tomorrow. In September I'm just gonna make it up as I go along. I did not want to race much at all this year because of what happened to me last year.

Later y'all. Good luck.

Sorry, my 5000 m race was 15:17.94 (not .84).

Happy looooooong weekend to everyone! Didn't post last week, because I was driving home from a Double Road Race 15K a few hundred miles north in San Jose. Legs were petrified wood, but race was a blast: a 10K leg, followed by an hour-ish break, followed by a 5K leg, with the times from the 10K and 5K combined to give your final time. Was really run trying to come up with a winning strategy for the most effective paces for both legs to finish with the best time--not to mention what to do during "halftime" to keep the legs ready to roll. Needless to say, I'll do better next time! LOL! And there will be a next time, as I'm planning the Pleasanton Double 15K a week after Club XC this coming December.

Had an okay week. Legs coming back after a summer cold (doused in Benadryl and Zicam) last week. Feeling better toward end of this week, but still getting pesky pinching sensations from my right upper hammy. Hoping it leaves me alone through the fall, but I'm always a poorly placed step away from disaster.

Attended the Southern Cal Association USATF Road Mile Championships this AM--just to spectate. My masters clubmates did great! John Gardiner won the masters race in 4:21, with 47-year-old Jerome Vermuelen in 2nd at 4:25. Christian Cushing-murray, not in his best shape, still managed 4:31 for third. The 50-year-old division was won by Ray Knerr in around 4:42. All in all, a great outing for the club! We're making a big effort to get our M40-49 squad back up to speed this year, and this was a good early test for a few of the guys!

Okay, hope everyone has a great week!

49 miles for me. A down week, after 5 weeks of fairly steep increases in mileage. Five days of running, two without the stroller, as I was in DC for a conference.

I never feel particularly good during down weeks, but am hoping to start next week feeling fresh.

Happy Labour Day everyone!

amusing recount, dhaaga, some fine performances, socal pete, cush, and teammates, and of course crazy fast workouts ahrlin.

87 miles for the week

M 12M w/10 in 1:14

T 12M w/8x800 (400j-2-2:30)-2:42,2:39,2:40,2:40,2:39,2:39,2:40,2:29.

These were supposed to be at 2:40 for Yassos. I picked up the last lap of the last interval. I was feeling like I was getting sick but fought it off.

W 12M w/10 under 1:09.

Th 12M w/stadium steps and 16x200 (100j)-38,34,36,35,34,35,36,33,34,33,33,32,33,32,33,31.15.

Not running that well until I consciously tried to reduce the ground contact time on the 8th and the times came down, including my best in years on the last one.

F 12M w/10 under 1:11.

Sa 17M w/16 in 1:49. some low 6s.

Su 13.7M-1:34

Getting up an hour earlier to run the easy runs made a huge difference in the times, from just under 8 minute miles to around 7/M, and a real improvement in basic speed.

Pretty impressive weeks by many this week. Weather change? Fall racing plans? Man, I don't even want to admit what I did this week but here goes: lots of miles, most of them around 8:30-9:00 pace. I'm in China at the moment so when you run 8:30 pace here, you feel like an Olympian. They mainly shuffle (I guess 8:30 is shuffling too). I did manage to get in 70 miles this past week and that is a lot for me.

Does anyone else feel like I do when I read Ahrin's weekly breakdown? At my age, I don't think I can even been seen timing some of this sessions.

Be well :)

Today was a lot of fun. big wake up call but a lot of fun. i am now socalkevin (in step with socalcush and socalpete at least in name if not in race times!) instead of kevinb

i have been absent and not training for the last few months since winter USA XC Nationals.

Today went about expected. i was 9th overall (4:53) and the 7th CalCoast runner. It is pretty amazing what kind of depth our team has when at 47 you run 4:53 and you can barely see your teammates up ahead on the road!!! So proud to be part of this team.

my last 13 weeks have been as follows 36, 18, 0,16, 35, 46, 29, 0, 0, 8, 20, 48, 51, and 67 this week. so after 10 crappy weeks i ramped up pretty quickly and was feeling deadlegged today for sure. But glad i did it for sure.

Looking forward to getting ready for some college invitationals and then clubs in dec!! Hope to see some of you at clubs.

Solid week for me too... hit 18:44 for 5k on the Hollister Trail here at Nike WHQ last Tuesday. Was hot and more of a time trial but I'll take it as progress for M54. Looking forward to Stumptown XC series this fall.

KP

diggin' the new handle SoCalKev...and solid mile!

KP, I had dinner the other night with our mutual pal Steve K in Nashville on Wed night...your name came up...guess you guys were roomates in Atlanta as we were in Boston...kinda sorta small word, huh?

later,

MF

Ray M, quite an improvement in your 8x400 workout! 68s 2 weeks ago and now 59s! You should be ready for sub 4 in another 2 weeks.

First time posting but I have read many a posts to see what others do. Typical week. 60-61 mls as I do it based off time.

Workouts this week included 10 x 1 min dirt hill and 6 x15 sec ones. 8 mile progression run starting at 6:30 finishing at 5:32 pace. Long run was 90 min this week. Rest of the week runs are 1 hour with a few strides at the end. Won't race for another few weeks.

CO Master, welcome to the thread. i like that 8 mile progression.