Masters Weekend Runs and Races

Hello Masters,

Very happy today because I ran one of my best races ever. It was a half and after 5k I was cruising at 17:20. Thought about just relaxing and running within myself for a 75minute finish, but for some reason I went with the lead group. Passed 10k in 33:57 and about 10 seconds behind the leaders. A bit over my head, but was feeling the good run vibe. Never lost sight of the leaders and ended up 6th overall and 3rd in the 40 year old age group. The race was won by a 53 year old legend with a time of 72:12.

It was nice to run outside of the comfort zone and push myself. Ended up with a 16km PR (55:07) and a half PR (72:46).

For the week:

Every day an easy 10k, except Saturday which was an easy 5k.

Race Day 2km warm-up

21.1k race

2km cool down

Mileage for the week: 81km.

Hope everyone had a good week as well.

Bob

Great races guys. Very impressive stuff!!

I'm on week 2. Felt good most of the week. Ended with 21 miles in 4 runs and 65 miles in 3 rides.

tuesday was a steady five miles in mid 33s and saturday included 5x1.00. Just finished a good hilly 6 miles. Hoping to increase into 30s next week.

happy veterans day and thanks for serving our country.

Good running Masters. A 53 yr old running 1:12!! Wowza.

I watched Washington State HS XC meet and like always was impressed by the incredible talent. The dual between Tanner A & the Dressle (sp) kid was the best that I have ever seen. 4:45 at the mile, surge with hills, 4:48 second mile, surge, then roughly a 4:30 with two hills on closing mile (14:32 - 14:44).

For me, just hammering the miles and longer stuff, aiming towards Club Nationals 10k in 5 weeks. 85 mile week.

Tues - track because of torrential rains lately - 3(4x 400 on the 2:00's) :75's - :72's

Fri - tempo 20:00, 10:00, 5:00 dropping pace on each

Sunday two hours in the mud

Go Seahawks!

YnOt

Slow progress continues. Surpassed 40 miles this week, first time since Sep 2012, including a 13 miler yesterday that was 7 minutes faster than I ran the same route 3 weeks ago. I did cut back my riding to just two days and 50 miles though.

They ran the Outer Banks marathon here today. Lots of concrete so that won't be a race you'll see me running. Hope everyone has a great week.

Solid week for me even though the rain really came back with a vengeance.

Monday---8 miles easy

Tuesday---w/u 3 miles 8X800 w/ 1:30 recovery on hollister Trail at Nike.

1--2:18.6

2--2:19.7

3--2:20.2

4--2:20-6

5--2:21.0

6--2:20.5

7--2:20.7

8--2:19.4

Wednesday--8 miles easy

Thursday--morning--8 miles

evening--6 miles

Friday--morning--w/u 4 miles 4X1200 @ 3:55 w/ 2:00 recovery

eveniing--8X400 w/ 2:00 recovery

1--1:09.8

2--1:08.5

3--1:08.4

4--1:06.5

5--1:08.2

6--1:08.2

7--1:04.1

8--1:02.2

Saturday--8 miles easy

Sunday--14 miles @ 6:30 pace.

Total--74 miles

State Champs for Club XC next week at Pier Park. Pretty hilly, so it's an honest XC course. Not expecting anything fast with all the ran, but it will be fun.

Ahrlin

sitting in the airport for the last eight hours in indianapolis after 5k x-c nationals yesterday. challenging course kicked my ass, and atlanta decided to pile on the misery by beating our calcoast team in what was really a fun battle. good time with teammates and competitors after the race and into the night--today in the airport i've discovered that a mcdonald's mcrib is not an effective cure for a hangover...

Which half marathon? 1:12 is the age 61 record. Even at 53 that is pretty amazing.

His name is Kim Hyun Rak. He is South Korean, so I think his real age may be 52 ( in Korea a person is a year old when they are born and on January 1st every gets a year older, so the age thing can get a little confusing). The race was in Jin Hae, South Korea. A beautiful course through and around the Naval Academy. The masters competition here is really good. Of the top ten guys only 3 were under 40 and they were Kenyan ( an interesting story for another post).

Hyun Rak is a joy to watch run. He has a very easy stride and seems to float along the course. I don't think he has ever lost in his age group at the half distance. For most races the masters cut off is 45(장년부). He told me he recently did a 2:33:04 full, but I am not sure where.

I hope this link works. These are yesterdays results:

http://www.jinhaemarathon.co.kr/

Sorry, I guess the link goes to the main page. The pop up ad is just a message from the race and not important. I always keep a popup blocker on. If you click on 커뮤니티, which is the 2nd portal from the right on the main page and then click the message that says 시상자 리스트 you can find the results.

Bob

Thanks for info. There was 1:12 in California today- age 45.

Repeated workout from 2 weeks ago:

4x100 16.1 to 14.00 Today: 15.19 to 13.59

2x200 27.96, 27.62 Today: 27.34 & 27.25 (w/shorter recovery)

4x100 14.9, 14.27, 13.73, 13.50 Today: 14.4, 13.81, 13.63, 13.29

Should be 27 flat in another 2 weeks! In order to run a 55- I'll need to cruise through first 200 in 27.

Feels good to be injury and pain free right now.

Some very impressive times out there.

112 miles for the sixth week in a row. I had some calf cramping since Friday night but got through one of my better marathon long runs.

M 15

T 15.6 w/7.8M to work in 53:33, home easier.

W 15.2 w/5x1k-3:13,3:13,3:14,3:11,3:11. calf was starting to get sore, so I skipped 200s.

Th 15.6 easy

F 11 was going to race 5k at night but family intervened.

Sa 22.5 @6:40/M, w/last 13M@6:13/M, last 10@6:10. only a couple miles under marathon pace (around 6) but given calf cramping, this was fine. I should average 6 or under for the last 13 on next key mlr in two weeks.

Su 17.1 in 2:21. took it easy in the swamp.

Good week for me. 87 miles, with a shorter tempo effort on Tues. and a longer tempo effort today at the end of a long run.

Today's tempo was 10K at just under 40 mins. (6:25 pace). I was very pleased with it, especially as it came after 14M of normal running with my daughter in the stroller (I dropped her off before jogging to the track for the tempo).

Hope everyone has a great week!

Maurits

Socal Cush

Is the Jerome Vermeulen on your team originally from South Africa by way of Abilene Christian University?

Interested b/c if it is I ran with him a little back in SA around 1992.

...late to the party

Some really remarkable workouts being posted this week...just WOW!

My week was all race prep...one tune up session of

150-200-150-200-150 all at or slightly faster than 800 meter race pace.

Was 2nd place 55-59 yesterday at 800 meters in 3:35.30 the age grade is 79.99%... as I am closer to 59 than 58, I looked up the 59 performance which is 80.65...so in my overly analytical brain, I'm doing the prorating to 80 point something...pshew, I needed that ;)

Was a seasonal best and qualifies for National Senior Games 2015...BUT, truth be told, is still slower pace than my all time half marathon PR...hate when that happens :(

The older we get, the faster we were.

Train don't strain and we'll look forward to catching up next week.

Your pal,

MF

qrkid wrote:

Socal Cush

Is the Jerome Vermeulen on your team originally from South Africa by way of Abilene Christian University?

Interested b/c if it is I ran with him a little back in SA around 1992.

yes he is. was he as much of a trash talker then as he is now? ;)

he's been a great addition to our club, even though it's tough to have to share my sub-4 status with someone else in the club, but he's got unbelievable wheels. i like to remind him that he's got faster PRs than me in every event, except the ones the matter--1500/mile...

socal cush wrote:

yes he is. was he as much of a trash talker then as he is now? ;)

he's been a great addition to our club, even though it's tough to have to share my sub-4 status with someone else in the club, but he's got unbelievable wheels. i like to remind him that he's got faster PRs than me in every event, except the ones the matter--1500/mile...

LOL

Yep sounds like Jerome.

I remember just before the start of a 1500m race and Jerome was wearing a brand new pair of Nike Zoom Sprints. I asked him why he had Zoom sprints on as opposed to the awesome Zoom Ultra's.

His reply,"Because I am going to sprint it."

Also we would normally do a 2.5mi w/up prior to a track workout and we would just be getting going and you would hear someones countdown timer going off. (the timer would go off after 3:45 of running)

Jerome why you have your countdown on?

Because that is how fast I plan on running my next race.

Good memories indeed.

Good job. Sure you didn't mean a 2:35?

Hoping for a 92% in the 800 next season (46). That might only be good for a 4th place in a masters nationals- the 45-49 division is so packed with talent.

In 14-15 years the age 60 record will be about 2:04!

Heck, 2:01.63 by Anselm age 55 was amazing. Seems like more masters talent out there than ever before. 3:47/1:51 seems possible in a 2-3 years by Whiteman at age 45.

Ooooooooooooppps SKATE, yes 2:35.30...btw, 60 sec quarter miler moved to my hood...he just turned 70!!! Is number one in the world...nice timing ad am trying to move down to that arena as an assist 800... Pretty remarkable time at 70, huh????