Masters Weekend Runs and Races

I'm prepping for the NV Sr Games in Las Vegas the first weekend in October. It's going to be a combination "Track Meet/Girls Weekend" as I fly in Friday, compete Saturday, party Saturday night, and fly out Sunday morning. I'm sure I will be bleary on Sunday but that's the price you gotta pay. I am really looking forward to it for two reasons: First, to see a couple of good friends that I haven't seen in awhile (one in over 2 years) and second, the fact that I've been training extremely well makes me hope for some good performances. I've hit upon a mix of running/weights/cross-training which seems to putting me in a sweet spot. When hurdles are good you can feel them and my practices has been spot on.

My past week was: Mon: 3 miles with the last quarter a very strong stride. Tue: 900 stairs (20 flights of 45, sprint up, walk down, 1 min rest after 10). Wed: Speed endurance work at the track (3x200, 5x80). Thurs and Fri: rest. Sat: hurdles and blocks. Today - Sun: weights.

Dave, your 75 mile week sounds like...um....FUN. Glad you're running well. Hope everyone else has a great week ahead!

Good week for me and I'm getting back on US time. It takes a solid week for me to get back on US time after returning from China. I think I was there too long this trip and got too accustomed to the time change (it is exactly the opposite of my time zone....12 hours different).

Anyway, I'm back with the HS kids and we ran 3 steady on Tuesday at 5:28 pace. Thursday was a bit slower for me (5:45 pace) and then today was 13 miles with the last 4 at 6:00 pace.

I'm feeling old today for some reason. The long run was testy:) A bit too strong but that's OK. Maybe a nap is in my future.

Have a good week. Sounds like some are gearing up for racing!

Good to see some racing in these posts, I'm planning on a 10k next Sat. Hoping the forest fires near the race are contained, as they might end up canceling it if not. Week was solid, with some intensity, but not unattainable.

Mon--8 miles

Tues--12 miles

Wednesday--6 X mile w/Shalane

(Goal 4:50 w/ 2:00 rec)

1--4:50.3

2--4:48.7

3--4:48.6

4--4:47.7

5--4:48.4

6--4:43.8

Thurs--12 miles

Fri--8 miles

Sat--3.5 mile cutdown every 400 meters

1:38--1:33--1:30--1:26

1:25--1:23--1:20--1:19

1:16--1:13--1:11--1:10

1:10--1:11 (hit the wall final 400, but that's typically what happens in this workout...you just can't go any faster)

Sun--15 miles

Feeling stronger and smoother all the time now, and that's a good sign.

Ahrlin

Had a decent week of biking as I knocked out 120 miles biking. A couple of treadmill 30 minute runs after biking helped wear me out.

Big races today out west ?

impressive workouts ahrlin, good to get out there with 10k xc, dhaaga.

I got quite sick last Sunday, which may explain why my xc race was so bad the previous Friday, and violating my better judgment, for once, took it super easy most of the week to try to recover more quickly. Of course, it didn't work. I was totally congested all week and when I got to running on the weekend, I was able to get rid of a lot of the congestion on the runs, even if it required stopping to hack stuff up, and I'm closer to health now. 41 miles.

M 2

T 2

W 2

Th 3

F 4

Sa 12M-1:27

Su 16M-1:52 with the last three in 18:42 and the last one in 5:49.

Greetings from San Diego, CA...headed south this weekend for a rust buster track meet...managed 1500 meters silver then came back to take the 800 gold...my times weren't anything to wtite home about but I accomplised what I set out to do...as there are 5 more meets in the next 8 weeks, its god to get one under my belt.

Had great training this week including a seasonal best in a 600 time trial...franky the workout times were better than the race times...gotta fix that one.

Spikez, I'll see you in Nevada in 2 weeks...will race 400/800... Haven't run a 400 since about 1972 or 1973... looking at it as 800 meter training

Wishing everyone a productive training/racing week...hope your football teams did better than mine today...next week I'll have a totally schizophrenic split alegiance as 49ers face Philly...oh my!

your pal,

MF

Good luck in Las Vegas, MF and Spikez.

Cut back mileage this week with only 4 runs and 4 rides. I did start 2 workouts with my two fast miles (fastest in 2 years) then just hung on for the rest of the workout. I'd like to say it's progress but the miles were slower than 10K race pace pre-injury. After today's workout, also did 5x 2 miles on the GO for my best set yet. During the ride I kept watching the cloud of smoke from the King Fire rolling towards me, hoping that I'd get done before being engulfed. Just made it; on my ride home started breathing the smoke.

Here's to a good fall season....

JM

@ dave, make sure you read the fine print for all these workouts: past performance does not predict future results. workouts should not be considered if you are pregnant or plan to become pregnant, or hanging out with someone who's been pregnant or could someday become pregnant. if your mitochondria remain active for over four hours, seek immediate medical help. some people doing these workouts may develop mood or behavior problems, including thoughts of suicide or dying, trouble sleeping, new or worse anxiety, new or worse depression, acting on dangerous impulses, or other unusual changes in mood or behavior. before running, ask your healthcare provider if our workouts are right for you.

we did the second half of the workout cycle, 8x1000, today. happy with 3:06 down to 3:00 even though that would only be a warmup for ahrlin. best part was teammate ken ernst showing up to time us and provide an excellent selection of "recovery" drinks. looking forward to indiana in november (a sentence perhaps never uttered before, ever)...

I had a going through the motions week and cut short some sessions. Lately I've been reading through my old running journals, especially 1995, which was not how I remembered so I'm glad I read it. I read a lot of 2010's and I cannot believe how heavily I was training and not just running. This week the total mileage was 48.35 in 5:27:05 hours.

14th = No running.

15th = 9.07 miles on paved roads with 10 small hills in 61:00.14.

16th = 6 X 1 Mile with 220 yards jogs on a real cross country course. 14 small hills total. I was tired an kept losing focus. Warm up with strides 2.06 in 16:01.09.

Then the repeats averaging 5:34.31 (from 5:38.92 to 5:26.63).

Average 220 yards jog 60.55.

Cool down with strides 2.65 miles in 17:39.86.

17th = 6 miles XC in 40:08 with 10 small hills.

18th = 10 X 200 with 200 on XC course. 12 small hills total.

Warm up 2.55 miles in 16:00.39.

10 x 200 averaging 29.50 with 200 jogs averaging 66.53.

Cool down 2.67 miles in 16:04.45.

19th = Run through the pastures so I could see the horses, donkeys and longhorn cattle. 5.14 miles in 40.43.41

20th = Run through dirt roads, grass roads, natural XC courses and well kept grass fields. 8 small hills. 8.97 miles in 64:00.

The best over 40 guy in our nation is running incredible sessions. He's 44 and has 14:24 5K on the year. I don't see him on any upcoming race lists though. I signed up to race a masters cross race #6 on October 11. There are 14 of us. And I signed up for cross race #8 on October 25. There are 13 of us but Michelle told me that a South African guest is to run it and his wife in the women's. So maybe it is 14 too.

Ray Morrison.

Impressive weeks. mine was good. Still too low on the mileage but I'm feeling better than I have in some time so i'll take it for now.

M- 0

T- 5m on TM

W- 5m in high 32s, good run. Daughter turned 21.

R- 5m TM—wanted to lift, but didn’t

F- Weights.

S- 5m TM solid

S- 5m in 31.53

Total – 25 miles.

Happy last day of Summer to you all. Best we have had up here in the PNW.

65 miles with a hilly 5k xc effort.

Tues- 6x 400, on the 2:00's, 3x 800, on the 5:00's, short hill repeats

Sat - ouch - 17:43 5k for 5th overall, about a minute slower than I had hoped.... Hmmm.

At least the Seahawks hung on for a win.

Cheers

YnOt

75 miles for the week for me too. I'm really enjoying the slightly cooler weather. Did a 30-minute tempo effort (in the woods, so pace unknown) on Tuesday which felt great.

Wed-Sat I was in Scotland for work. Had some great runs around Arthur's Seat in Edinburgh (Holyrood Park). On the one day that it was not shrouded in fog, I was even able to enjoy the views from the top. :-)

Have a great week everyone!

Maurits

You 75 mile a week guys must have rubber legs. My hats off to you.

dhaaga wrote:

10 w/ 20 X 400 (100 jog) at 5k pace Weds. total time 8k = 28:35 (3:34.4/km). Dave

Luncacy! Pure, unadulterated luncacy. Well done.

{I signed up to race a masters cross race #6 on October 11. There are 14 of us.)

Good luck in the race. What State is it held in and is it an open race to the public?

{The best over 40 guy in our nation is running incredible sessions. He's 44 and has 14:24 5K on the year.}

Wow! On the track?

14:23.6 is the M 45-49 Track WR by 46 year old Lucien Rault from 1982- maybe it is about time that someone takes a crack at it.