Masters Weekend Runs and Races

Congrats to the graduate and Dad of the graduate....time for the next phase of life I guess...

My week was sluggish and slow because I decided, hopefully for the last time, to run across the Grand Canyon and back last Friday. It's about 50 miles of running. I took 4 people across this time and all four made it. In the Fall, I took 6 people across and only 2 made it the entire way; everyone else turned back at some point. So, it was good that everyone made it. The bad part is that my body is very angry and is not shy in telling me that it's mad. So, miles were slow and totals were low. Oh well.

My only 'run' of the week was 6 miles at 6:45 pace Saturday. Besides that, I barely broke 8:30 pace.

Congratulations to the grad and the dad? Mt. Holyoke? Beautiful track, and college isn't too bad either (!!)

I had a pretty good week for practicing. Monday, heavy lifting. Tuesday, speed endurance intervals on the track. Wednesday, rest. Thursday, plyos and stairs. Friday, speed endurance intervals again. Saturday, hurdles and blocks. Today, I just finished a workout of 5x100 all under 15 seconds with 2 minutes rest and I have TIRED legs. Next week is a light week and my first meet of the season is on Saturday. I hope we have decent weather as the marine layer has kept it a bit cool (for sprinters) and it's been cloudy, humid, and breezy. I'm still waiting for pool time.

Have a great week!

..good morning..

A week of mostly hour + runs & long dog walks.

Did do some work with my mates twice this week.

Tues - 2(1200, 800, 400)

Sat - trail..20 min, 10 min, 5 min (6:00 or better pace).

Cheers

.yNoT

Greetings from the sun drenched Outer Banks. 101 miles of biking. I'm hoping to do some running in another thirty days or so. Biking is helping me drop weight so I can lace them up again.

Dave, congrats on your daughter. Very special time.

yes, Mt. Holyoke it is. Hot sunny day but fun regardless. thanks everyone

Dave

Overzealous with the plyos on Monday; legs were pretty beat for a few days. Tue- 4 mile recovery.

Wed. No running

Thursday- evening workout as I got to the track at 8:20pm, jogged a mile and began 8x300- 80 sec. Rest. Open with 52.3, 5th was 49.3, last 49.1 (50 & 2/3 avg.) 59 degrees breezy and cool.

Friday- 20 minute cycle

Sat- 8pm- mile warmup, 5 x 200 32.2, 31.5, 30.5, 29.6, 28.5. Unusually cool and breezy this time of year. Recovered and ran a 42.6 300. Start at mid turn (150) to finish. 58 degrees. Hard to sprint when Chilly.

Finished with 5 x 100, various lanes on curve. 15.1, 14.5, 13.9, 13.6, 13.2 (rounding up to nearest tenth)

Sunday- 5 miles. A bit sore.

Monday, planning easy 4 miles and stretch.

Tuesday- speed workout.

Looking forward to some warmer weather.

30.76 miles running. 20.51 miles walking. Began hurdle drills with Scott for possible future 2 and 3 ST. T, TH and ST track meets season begins for us. T 14:45.12 roads wearing cam with Scott and Jacob alongside. ST 52.10.

Le informazioni sono sul mio sito.

Venontfoje.

Been dealing with high hamstring, calf and a foot issue but I worked out on Friday and today. The workouts are mainly long warmups with lots of strides, stretching and drills. Next race is on 6/6 in Seattle and will run the 400/800.

What ?

T- 5m steady

R- 5m w/ 4x400 all right around 70

Sa- 10m steady, lots of hills, pushed the pace

S- easy 5m w/ daughter

this week will basically look the same. except helping aunt roof house on Sat. So may skip long run.

Peace out.