happy mid-September, masters. Pretty good week of running for me. 75 miles incl.:
16 with 3 X 10:00 at half-marathon effort (2:00 recovery) Tues
hill repeats Friday
This morning I'm course marshaling a half-marathon. Normally I don't like to be perfectionistic, but I feel pretty good and am going to shoot for keeping 100% of the athletes on the correct course, with 0% of cars in their way.
have a great week,
Dave
Geetings oldtimers,
Anybody here run 5th Ave Mile yesterday? Results were really impressive...wow! If you've never done this one, it should be on your bucket list...I've been to watch it a number of times and competed just once (age 50) and have to say it is arguably the single most exhilarating race I've ever done...hauling ass right down the middle of NYC's famed Fifth Avenue!
I so look forward to racing it once again upon turning sexagenarian (a mere 1.5 years from today)
At any rate, hope you all crushed it this past week...I managed a solid
8 x 300 on Sunday, 2x 200, 4 x 400, 4 x 200 on Thursday and heading out momentarily for a stamina session, 3000 meter anaerobic threshold run on the track...HOPING to race 800/1500 next weekend...as long as work does not get in the way...and, as EVERYbody knows, work is HIGHLY overrated...agreed?
Have a marvelous week of masters training and racing...oh, and,
Go Niners ;)
Your pal ,
MF
me again...
link to all age group results 5th Ave Mile here:
I would definitely want a stab at the 5th Ave Mile, but my desire to travel to the east coast is never really that high, so I'll probably just pine on about it until I actually make a vacation out of it.
My week was really grueling, as I got up to 82 miles with several big boy workouts and not enough recovery, but I survived so what the heck.
Mon--8 miles
Tues--6 X mile w/ 60 sec rec
5:00.4--5:00.2--5:00.3--4:59.7--5:00.2--4:40.5
Wed--8 miles
Thurs--2X5 miles w/ Shalane
(Goal 5:15 to 5:12)
1--(26:00.4)513-513-512-509-512
2--(25:41.6)511-511-511-5:07-501
Fri--13 miles
Sat--16 miles
Sun--10 miles
Feeling strong but the legs are pretty sore. I suppose that's normal when you get up into the 80 mile range. Can't wait to actually race though.
Stay healthy, and embrace the Fall !
Ahrlin
Hi all. Looks like some great training. This is my favorite time of year to run.The wife was out of town this week, so that left me with 3 kids and three sports.
M off, 7 yo flag football
T 5mi 33-34min, 5 yo soccer, weights
W 5m 33-34min
R 5mi 33-34min
F off
SA 5m in 33-34min, 14 yo XC
S 5m in just under 33, weights.
Wife got back friday, so we survived that :). Good luck to everyone this week. Go Packers!
Back from China once again. It always beats me up over there because I don't sleep much and I slog around if I get out and run.
My week consisted of one hill session (12 X 45 seconds) and two steady sessions (5:45 pace). All of it was a bit 'pushy' but that's to be expected. Today's long run turned into a 1 hr 'catch up' run with an old roommate, Steve Spence. It's amazing seeing a friend like that after many years. He looks the same and reconnecting was really fun.
And the XC season has started which will hopefully invigorate me. The HS guys raced yesterday!
Be well....
Five runs this week for 32 miles; one session of 6x 600 went pretty well.
5th Ave Mile is definitely on my bucket list; unfortunately I never seem to be injury free at the bottom of an age group.
Go Browns!!
Forgot to add - 5 Elliptigo rides for 142 miles for the week.
50.17 miles in 5:23:40.
Sunday 7 -- 16 X 200 with 200 on track. Warm up and cool down was in the grass with a total of 2 hills.
200s averaged 28.10 and 54.69. It was 8.18 miles in 53:13.
Monday 8 -- 5.71 miles in 41:42 with 8 small hills on dirt roads and grass roads.
Tuesday 9 -- All on a tough cross country course. 16 small hills. 10.27 miles. 62:43 minutes.
It was 8 X 1000 meters with 1 minute (standing/walking/drinking) recoveries. It went really well. Every 1000 m went faster naturally. I never forced the pace at all. The first one went in 3:19 down to 2:51. The average 1000m was in 3:05.61. The average recovery time was 60.66. I felt really good after this session.
Wednesday 10 -- 4.69 miles in 33:13 on dirt and grass roads with 5 small hills.
Thursday 11 -- 16 X 100 with 300 on track. 4 hills total from warm up and cool down in the grass. Average 100 in 13.60 and average 300 in 61.44. The trick is that I had to take a break to talk to someone after 10 100s so it gave me a 3-4 minute break so it turned into 2 sets, I guess. So 6.58 miles in 40:05 minutes.
Friday 12 -- It rained. It got so cold like 65 degrees. I was shaking in that temperature and I let it make a natural rest day for me.
Saturday 13 -- It was so cold to me but I warmed up running 14.75 miles in 92:44 minutes on paved roads with 20 small hills. It made it up to 62 degrees. That's cold enough for me!
I thought I had a very good week. I have lost a few pounds as I attempt to get back to race weight.
Good luck.
Greetings all, 120 miles on the bike. Two runs of 30 minutes each. If I was a decent swimmer I'd become a triathlete. Maybe our local duathlon in the spring ? Hopefully the weather cools off some here.
Another solid week for me.
Tuesday: Stairs, stairs, and more stairs..
Wednesday: 3 miles on my treadmill
Thursday: speed endurance 4x200, 4x80 at approx. 80% effort.
Saturday: Sprint and hurdle work on the track.
Sunday morning: Weights and a 3 mile jog since the weather is gorgeous.
Now it's time for laundry, housework, and prepping my food for the week ahead. My husband is out of town and when I'm alone I have a bad habit of eating anything convenient instead of preparing a decent nutritious meal. Right now I'm baking yams, roasting a chicken, and making some meatballs...yum!
Have a great week ahead.
Decent week for me. Mileage a bit down at 78 due to family/work scheduling. On the plus side, I've been back running for 8 weeks now, and am finally getting to the point where I feel ready to add in some quality runs.
On Thursday I did 5*3 mins. on, 3 mins. off fartlek, and today on my long run (21M) I did about five miles at a steady clip in the middle.
Also, today was the first day yet where my shorts were not soaked and clinging to my legs by the end -- Fall weather is finally getting here!
first x-c race of the season at uc riverside--tried something different by going out slow for the 8k race with over 200 college kids on a 80+ degree day. the whole calcoast team found itself occupying 9 of the last 20 or so spots over the first 400m (usually i'll go out pretty hard here because it bottlenecks quickly, then i settle into my normal rhythm). we still managed to move up ever so slightly by the mile mark--i think our pack was around 5:14-5:20. while it was fun to pass over a 100 people during the race (i made my way up to 110th @ 26:19), i'm not sure whether it was still the easiest or best way to run this race--it was a lot of work getting around people.
while my team is mainly gearing up for clubs, i'll be aiming for the 5k x-c race in november in indiana.
on another note completely, i can't be the only one curious about this "ray m." dude. everyone is entitled to their anonymity, but the workouts and race times (15:17.94 for 5k on the track in late august??!!) make me suspicious--are you a sub-master (under 40) ray? if you're over 40, are you interested in running for calcoast? :) we need some ammo to compete against the atlanta track club...
BTW Cush, the BTC Masters is finally getting a group together early so we can be competetive at Nationals this year. With the addition of my old high school rival we are looking really strong. Hopefully we can all stay healthy. Right now it's looking like the team will consist of:
Ahrlin Bauman (me :)) 9th last year
Oscar Bauman 21st last year
Greg Mitchell 2nd last year (no team last year)
John Howell 4th least
Jeff Smith 11th last year
We should have two 40-49 teams, and a 50-59 team.
This is looking like it will be an epic battle in Dec.
socal cush wrote:
first x-c race of the season at uc riverside--tried something different by going out slow for the 8k race with over 200 college kids on a 80+ degree day. the whole calcoast team found itself occupying 9 of the last 20 or so spots over the first 400m (usually i'll go out pretty hard here because it bottlenecks quickly, then i settle into my normal rhythm). we still managed to move up ever so slightly by the mile mark--i think our pack was around 5:14-5:20. while it was fun to pass over a 100 people during the race (i made my way up to 110th @ 26:19), i'm not sure whether it was still the easiest or best way to run this race--it was a lot of work getting around people.
while my team is mainly gearing up for clubs, i'll be aiming for the 5k x-c race in november in indiana.
on another note completely, i can't be the only one curious about this "ray m." dude. everyone is entitled to their anonymity, but the workouts and race times (15:17.94 for 5k on the track in late august??!!) make me suspicious--are you a sub-master (under 40) ray? if you're over 40, are you interested in running for calcoast? :) we need some ammo to compete against the atlanta track club...
Nice job, Cush! I do not envy you having to run xc when it's hot -- it seems unnatural. I looked up the results, but was confused as it looked like half of you ran in one race and half in the other - with no rhyme or reason to who did what - and it looks like maybe one or two names were transposed.
I have my tickets for xc already (FF miles) and will "run" my first race next week. It's going to suck because while I am strong, I am not fast. Still, it is fun to run a super-crowded race. I guess I need to prospect of public humiliation to get me to do my speed work.
I laughed when I saw the upcoming racing schedule because I will end up running about 8 times as many races in the next 12 weeks than I do in the rest of the year combined. ;)
I think Ray M. said he is in his late 40s (49?) and I was also a bit curious as his time would make he one of the very best masters in the country and I've never heard of him. Go back a couple of weeks and there are some unbelievable workouts. I guess time will tell if he's the real deal.
Hey, Ahrlin, doesn't Greg Mitchell wear the wrong shoes for you guys?!! Sheesh, some guys will do ANYTHING to win a title (wink and smile implied).
Hard week for me. Had good workouts volume- and intensity-wise, but just couldn't get the legs moving. Think my nervous system has fallen asleep on me the past couple weeks. So will focus on a little wake-up work this week.
Okay, hope everyone has a great week of training and racing!
Pete, in a hushed voiced...) they no longer give him gear anymore, so he decided to move on.
I usually don't post results from races I don't run in, but my jaw dropped when I read it, as I didn't know he was in that kind of shape, but soon to be 41 year old Greg Mitchell blasted a 30:15 10K at Portland's Pints to Pista Race. Good Lord, I hope I can do something special in 2 weeks. Now I really have to step up my game. On a side note, Greg and I are good friends and raced at rival high schools back in the day (1990) so it's really special to see old farts like us still lighting it up around the area. I thought his 31:15 on that course last year was pretty decent, but wow, training with the college kids keeps you fit.
that's a troll, no doubt in my mind. Some weeks are nothing but two 26 mile runs. Other weeks feature 58 quarters and 12? second 100s in workouts. Overweight and a master and running 15:17 while just getting back into training.
No.
I ran 67 miles, a lousy week, the woman gone part of the week and a bad xc race so the mileage took a hit midweek.
M 13M
T 6M w/2xmile @5:20 on the treadmill w/1/2M jog at 7:00 pace
W 6M w/a quarter mile pickup at the end at 5:20/M pace.
Th 2M w/strides
F 9M w/4M college xc race in 23:14 in 87 degree weather. Out way back, passed some people and then settled in to a slow pace, some sandy sections did not help. 5:44/6:01, ??? Beaten by a lot of collegians but beat a fair # of them and outkicked three surprisingly at the end. Pretty terrible race for me, a minute slower than my last track tempo and two minutes slower than treadmill tempos. One thing to remember for next year is not to warm up for forty minutes in the sun when it's in the upper 80s before the race.
Sa 16.2M-1:54:30 (under 7/M on the return).
Su 13.7M-1:38 w/a slow hobbling start but a good pace on the return in the swamp.
Ahrlin, I read an interesting interview you gave from 2012. In that interview you talked about biking 25 miles a day at one time. Did you bike to enhance your running ? Can you still eat whatever you want and put up those sick numbers ?
Happy running.