Masters Weekend Runs and Races

Well, it was a "getting back into it" week for me after my season-end rest week. My schedule: Tuesday: 5x45 seconds @ 70% effort with 45 second rest (I was going on time rather than distance) was very tough. I felt like a warrior, albeit an exhausted one when it was done. Wednesday: 6x80 under 12 seconds with 15 seconds rest. Thursday: 900 stairs. Saturday 6x150 under 21 seconds with walk back for rest (approx. 90 secs). Today, weights.

I just found out 2 out of my 3 races at the NV Sr Olympics are new meet records. It's been a long time since I finished an outdoor season without feeling beat-up and needing to heal various almost-injuries. I'm really enjoying this level of fitness! I'm doing a lot of preventative maintenance (stretching, rolling, adequate rest) in order to carry this into the indoor season. First open indoor meet is 12/6!

Have a great week!

Nice workouts ye 'ol harriers. I must say I'm enjoying the fall xc training & racing more than imagined.

Tues - Mile Cut-Down on the track with honest rest of 90secs > starting at mile 5:55, then 1200-800-600-400-ending with a 34 for 200.

Fri - 5 x mile on grass loop with 400 jog rest interval. Solo effort and albeit flat well groomed ground this was still what I reckon to be a 'monster workout' for this here middle distance guy... 6:10-5:55-5:50-6:00-5:48. Grumpy Bear later on.

Hope to see (meet) some of y'all in WA, PA or CO for some XC Champs.

KP

Low mileage week for me: just under 50M. Mostly due to scheduling, partially due to a massive allergy attack on Thursday. It turns out I have a delayed onset allergy to pork ("alpha-gal" allergy), and trying to do a workout just 2 hours after eating pork is a good way to make the effects much worse than they would otherwise be :-)

Fortunately the effects also pass fairly quickly (with appropriate quantities of benadryl, steroids, etc.), so I'm all fine again. Had a very nice long run this morning, finishing with a brisk 20 minutes tempo effort at 6:20. Really enjoying the fall weather!

Have a great week everyone!

Maurits

Spikez, Very cool to have a meet record. Congrats !

Spikez - Nice to see you breaking records and winning races again.

Modest week after finally getting back up to the 50 mile range last week. 37 miles with a day off, a molar extraction and a drive to and back from Worcester, Mass to pick up my son and of course too many working hours.

But I had two good workouts in the mix - a 4 mile tempo on Tuesday and 9x600m yesterday in 2:00 with 45 secs recovery jogs. I've been popping an ibuprofen every now and then for my tooth, and lo and behold, many other minor aches and pains from running also seem to be going away. Hmmm. I don't like taking pain relievers, but maybe one or two after a hard workout is a legal way to speed up the recovery process.

Scott

Nice job, Spikez.

3rd week in a row with 5 runs and 38 miles; 4 rides and 110 miles. One track fartlek session (3 miles of alternating 400s) on Monday; 10x 200 at something resembling mile race pace on Friday which turned out pretty well, meaning I wasn't really sore on Saturday morning. So that's what now defines a good day - am I sore the next morning?

The Bad Old Browns showed up today; I was hoping those days were long gone.

JM

Reno, you biking on roads ?

Laid back week for me, topped by an 90 minute run through the back country forests of SW Washington trying to find my dog after he went off chasing a herd of elk. I felt like I was doing a spartan race. Found him back at the car naturally, but boy did I get a good workout in, my legs were thrashed.

Monday--7 miles

Tuesday--3 X 2 mile with 2:00 rec on Hollister Trail by Nike campus. 1--10:06 2--10:02 3--9:59

Wednesday-- 7 miles

Thursday-- 90 minutes through forest over obstacles

Friday-- 16 X 200 (8 on track @ 29 w/ 200 jog) (8 uphill on road @ 33 w/ 200 jog)

Saturday-- 7 miles

Sunday--15 miles @ 5:40 pace

73 miles total

Longer runs are starting to feel easier, so that's good. Starting lifting weights too, so hopefully that helps my fitness progress. Stay healthy y'all.

Ahrlin

I'm ElliptiGoing, so yes I'm on the roads.

Last week I ran only 21.65 miles total. I did run 1000s on T and 200s on R. I scratched my 10,000 XC race on St on medical claims and one of my brothers ran in my place. He ran well.

It's hard to train lately. My family has had 6 deaths since July and 4 in the last few weeks. I was at hospital today with someone else.

This last week I ran 48.09 miles in 5:09:25. My weight had come down to only 10 pounds over race weight but yesterday I was 11.5 pounds over.

Sunday the 12th I missed my run.

Monday the 13th I ran 9.72 in 61:29.

Tuesday the 14th I ran 8 times 1500 with 100 walks.

The 1500s averaged 4:46.80 and the 100s 60.52.

The total session was 13.96 miles in 78:49 I think.

Wednesday the 15th I did not run.

Thursday the 16th I ran 16 times 100s on an incline with 100 walks. This made me so sore on Friday and Saturday and some today. I messed up because it is something I used to could do. I should have changed it up a bit to make it easier.

The sprints averaged 13.80 and the walks averaged 55.76.

8.28 miles total and 60:57 total.

Friday the 17th I ran 6.90 in 44.09.

Saturday the 18th I ran a small XC race in my nation. I ran 15:59.85 for 5000 meters for 4th and 2nd over 40.

I decided to race it at the last minute and I did not warm up properly and it took me some time to adjust during the race.

A 28 year old won in 15:38, a 26 year old 2nd in 15:52, a 43 year old in 15:57 and I was forth in 16:00.

My 2500 meters splits were 8:13.71 and 7:46.14. I was catching those guys over the last 1000 meters or so but it took me too long to warm up.

9.23 miles total in 64:01.

I haven't run yet today with so much going on but I'll see what happens.

Thanks. Good luck. Have fun.

!!

3rd straight 112 mile week for me.

M 15

T 15.3. 7.8M to work in 56 and 7.5M home in a t-storm in 51:33

W 16 w/4M solo track tempo-22:18 (5:33,5:38,5:41,5:26). very limited warmup but at least I got it in.

Th 15.6 7.8M to work in 54 and home in 53

F 16 easy, half on tmill

Sa 15 easy

Su 20 w/10M race in 57:18 (29:05/28:13). 1st. 20 seconds off my pr, which was enroute to a half marathon six years ago. Not bad and could have had it with a bit of shade. good fight to around 8.5M and then was able to pull away.

The higher mileage is starting to reap dividends in strength.

not a great training week, busy with x-c meets on tuesday, friday, and saturday. salvaged the week somewhat, though, with a birthday mile at 5am on a dark track--ran a 4:55 mile to get my sub-5 mile out of the way for the year before heading to a cross country meet my team was hosting. that makes ages 14 through 47 with sub-5s. today i rabbited 7 races totaling around 20k at my daughters youth x-c meet, progressively getting faster as the kids got older. fun to rabbit some of these future stars--i was joined in my rabbiting duties for a few of the races by h.s. luminaries like philip rocha of the powerful arcadia program, and austin tamagno, a 4:06 miler at age 16 last year, both of whom i rabbited not too many years ago themselves...

if you want the longer story of my early morning birthday sub-5, read, or don't read, at your leisure:

http://blog.petemagill.com/blog/christian-cushing-murray-long-may-you-run-at-sub-5-minute-pace/

that's a very impressive stretch, and obviously, includes years of sub 4's as well. I haven't even run any sub 5's for a few years now simply because of not racing one and I didn't run my first until I was 18 and then later went about 16 years without running one.