Masters Weekend Runs and Races

Greetings Masters,

I was very happy with my week. Once again, all easy to moderate runs at 4:05-4:15/km pace ( including my 21.5 km long run today).

Total km for the week was 87, which is really good for me. I want to get the weekly distance to about 100km/week before I start track work, and I think it should be in a couple of weeks.

Will be going back to my Oriental Doctor this week for acupuncture, massage, and possibly bee sting therapy. I don't have pain yet, but I want to be proactive regarding injury this year.

Hope everyone has a great week.

Bob

Benched 235 yesterday- bw 145. It was the highlight of my week. Running related- apparently first American ever entered into Euro Vet indoor champs in Poland.

http://evacitorun2015.com/

start list is there, but deadline extended to 2/2. I haven't paid yet because I was told I could not advance to final, unless there were only 12 or less entered.

Looks like 10 now in M45 800. 5k cross country is a final, so all could run but not really my thing.

Headed to track this evening. Anyone have a good suggestion for 800/1500 combo interval workout? Nothing too crazy please.

CHEERS!

Due to finalizing the year end financial statements at work, my past week has been a tough one. After having Monday off for MLK, I worked 3 ten hour days and one 11 hour day. This certainly cut into training, but I still squeezed in: Monday - weights and stairs Wednesday - hurdles at the track Friday - speed endurance at the track Saturday - snowy day leading to intervals on the treadmill. So, not bad really but the whole week was exhausting (especially mentally). I took a long nap Saturday, went out to dinner that night, and slept until almost 9:00 this morning! I am still feeling a bit dragged out, so no workout today. I will probably do intervals on the treadmill tomorrow and it appears that I will be logging in remotely and working from home on Tuesday since a huge a$$ blizzard is making its way toward us late Monday. We'll find out how much is hype, but a forecast of 2 feet of snow makes me wary. I just finished my grocery shopping and I have fire logs and batteries in case of an outage. Wednesday I hope that we are shoveled out enough to allow an indoor track workout in preparation for Sunday's meet. The meet has age-graded performance prizes for both men and women - if all goes well I may bring home a little cash!

Have a great week ahead.

Hi Skate.

Here is a session I did yesterday on the road on a measured circuit.

3 X 500 cutdowns @ 3 rec : 1.40, 1.37, 1.33.

5 rec then 5 x 200 in 34's @ 2.30 rec (inc 100 jog) .

Not to demanding but enough to fire the systems up.

I am more 8/4 type, but have been working on 1500 pace all winter for the champs in Poland where I will be a newbie v55.

Not to demanding but enough to fire the systems up.

Have a good session

Regards

Kev UK

Really starting working out this week, as we've had pretty nice weather in the NW this month. XC Nationals are coming up in a few weeks, and I figure I have to start pushing it a little in workouts.

Monday--7 miles easy

Tuesday--w/u 2 miles Workout w/ NOP ladies

3 mile tempo cut down (goal 530-525-520) actual 5:27--5:23--5:16

5 minute recovery then 6 X 200 really fast w/ 400 recovery

26.6--26.9--27.2--27.4--27.4--27.8

Wednesday--7 miles easy

Thursday--morning--6 miles easy

evening--6 miles easy

Friday--morning-- 6 miles easy

evening--w/u 2 miles 4 mile tempo run cutdown on track

(goal: 5:30--5:20--5:10--5:00)

(actual: 5:24--5:15--5:04--4:55) 20:39

Saturday--7 miles easy

Sunday--morning w/u 2 miles 3000--2000--1000 1/2 the distance recovery

9:11----6:00---2:54

Sunny weather makes everything feel better. Hoping to be fit by Feb. 7th

Ahrlin

SKATE wrote:

Running related- apparently first American ever entered into Euro Vet indoor champs in Poland.

http://evacitorun2015.com/

start list is there, but deadline extended to 2/2. I haven't paid yet because I was told I could not advance to final, unless there were only 12 or less entered.

Looks like 10 now in M45 800.

Headed to track this evening. Anyone have a good suggestion for 800/1500 combo interval workout? Nothing too crazy please.

CHEERS!

Skate, you'll gave a great time. I did the last one in San Sebastian. Atmosphere was great. If you can get there early enough or the 800 fills up, consider the 3000; it's timed finals, not heats, so no real reason why a non-European shouldn't run in the A race. It went down in around 9min in the M45 last time.

In the old days in a pretty good 800/1500 squad, a week or two out from bigger races we might do this for an easier session...

4x400, 4x300, 4x200 - 100m jog between reps, 5min jog between sets. Start at 1500 pace and speed up.

...or for a harder session something like

1000-600-500-400-300-200 with a really good warmup and long rests (e.g. 10min, 5min, 4min, 3min, 2min)

---

I have pretty much strung together my first solid month in a year - between 35 and 60 miles each week - so ought to start posting again. I'll give it 3 more weeks of steady stuff and hope to trim off some more Christmas fat before thinking about structured training. Dreaming of Lyon in August....

nice workout suggestions, cap'n robbo. impressive work, ahrlin. your 200 speed is very impressive over 40 and you beat my best 4M tempo by 11 seconds and likely can run an even-paced one much faster.

back up to around 109-110 miles this week, including my first track workout of the season, my fastest times to or from work, and an 18 miler with the last ten around 63-67 minutes.

M 14 w/5xstadium steps, 12x200 (100j)-38>35, 2x400-77,78; 1M-5:25. stiff and sore and the mile was pretty hard but at least I did not tear my calf on my first workout back.

T 15.6 ran 49:23 for 7.8M on the way in to work, my best by 90 seconds, and then went easy home.

W 14

Th 15.6 easy both ways from soreness.

F 14.3

Sa 19 w/18 in 2:07

Su 16 w/about 14 in 1:39.

46.04 miles running and 5 miles walking from last Sunday to Saturday.

I'm using my PhD and masters degrees this semester teaching a few classes.

I'm not used to it so I was tired Saturday. I stayed in bed until 1 PM. I don't have to work so I'm used to doing what I want when going to sleep and waking up but I'm going to enjoy teaching this semester a few small classes.

15.28 miles

4.15 miles. Walked 2 miles.

8.20 miles including 6 X 1000 meters with 200 meters.

0 miles. Walked 3 miles. This was first day to teach this semester.

6.21 miles. 10 X 200 meters with 200 meters.

4.12 miles.

8.07 miles. I was so tired.

My course have lots of small hills. I got to run barefoot and with light weight trainers. Today I went for a run barefoot and in thahpi, which are a type of tribal shoe that is very thin like wearing a tough skin.

been a while since i've posted because it's been a while since i had a full week of running. dealing with sciatica--new for me, though i had a minor bout with it in june. this was pretty extreme--trained lightly through it in early december, then took two weeks off completely and it actually got worse, tried light running/PT/chiropractor (it's amazing with these things--everyone has "a guy" that'll take care of it) but it still hurt; took another week off and on and it stayed the same; then another week of some light running (4 days/week).

finally this last monday i felt progress. possible culprits: doing some 600 repeats in a park with some sharp turns; riding my motorcycle (streetbike) maybe aggravated my hip somehow (hadn't ridden all fall before i started riding it to work again in december, so i've stayed off of it); a new pair of kinveras (i've worn this model for years, though); or, as my teammate likes to say, maybe just too many birthdays. ran everyday this week--even did some track work, then ran a charity 5k in 16:5? saturday with no residual pain today. so, what the hell, i guess i'll go to boulder and get my butt kicked by ahrlin even more than last year. the fact that the course is across the street from the avery brewery makes the airfare worth it, plus i can stay with and visit my dad who lives in neighboring longmont.

hope to see some of you there,

cush

GREAT bunch of posts this week...really liked the 800/1500 workout suggestions for Skate from both UK800 and captainrobbo...and dang, 235lb bench...yow! Great to see Cush's always witty words...Spikez, am hoping you dodge a bullett re: the impending Noreaster'...and Ahrlin, shoot, I don't even read his posts because his workouts are SO awesome they just make me depressed, jealous and very fatigued ;)

My week included career comeback #137... Managed to start jogging again Tuesday, multiple gym visits for core and strength (benching my body weight only, not +100 lbs like Skate), 4 elliptiGO rides...hoping to hit near 40 miles this week for first time in months including a visit to the track for something faster than a slog.

FYI, so you might have it on your calendar, we'll be hosting another masters mile (combined men's and women's) at San Francisco State Univ on 3/21 (Johnny Mathis Invitational)...spread the word...conveniently 8 days before Carlsbad...(and THAT'S the"double" to which I aspire)

Have an outstanding week of training and racing...long may you run!

your pal,

Mike F