Masters Weekend Runs and Races

Great running!

Yesterday- 500-400-300-200. Still running with sore hamstring. 78 low, 63.3, 48.1, 29.4.

Anyone guess what that might mean for 800 shape? Did it on 5 hours sleep. Thinking 2:08.

Did anyone notice the Brazilian who ran 2:06.6 4:23.8, to break M60 World records, a few weeks back? Age 64. Guessing M65 records will be rewritten soon.

dave, nice job getting your goal time solo like that with the weaving and the walkers who somehow need to be on the track instead of anywhere else in D.C. and skate, you are hammering those reps and can run 2:06.

Noakes says that Kenyans take 1-2 months off in the fall, but the woman wants me running again to get me out of the house so I'm going to stop the break at 4 weeks and start running again tomorrow. I haven't got much exercise recently because of schedules but did 7 minutes rowing, 2' verticals to a platform, which was not easy first time out, walking a half mile at 2 mph with the treadmill at 14 or 15 slope, and a series of leg and upper body weights. I'm hoping the calf and leg exercises will give me back some lost power, and hence, speed so that I can get some of my shorter distance pr's and be able to cruise longer races easier with a longer stride. The plan is to start with maybe four weeks of easy effort running, the hope being that the pace will naturally pick up a lot as per the heart rate training that Mark Allen would do in the base period.

Nice run Dave. Way to get under your goal time and win the age group.

I have been doing mostly easy running and strength training in the gym the past few weeks. Mostly working on my calves and feet in an effort to get the PF under control. I even have this noisy, studded foot roller under my desk, so that I can massage my feet while typing. The wife calls it a cat scratch post.

The running has felt okay. Nothing spectacular but got in some work at marathon pace (3:45km/6:00m) and feeling okay. 2 weeks from a 10km race on the east coast, but won't do anything specific for it.

Hope everyone has a good 4th. Looking forward to race reports from the Independence races.

Bob

Fun time at the U.S. champs with some phenomenal masters. A little recap of the 3000 meters race. I'm not in any kind of great shape, so I didn't get delusional about my chances, but hoped to be close to the front thinking something around 8:55-8:57 might actually win. I also didn't want it to be a jog fest so was willing to take some laps if anyone would help. Oscar led lap 1 and I took over through lap 2 and then swung wide hoping someone would alternate. No one bit, so I just put the brakes on and the field bunched up immediately. Thankfully Michael Lynes took the gauntlet and started hammering again as we hit 1k in 3:02. By that time everyone decided to run hard, so I was essentially a non factor. We hit 2k in 3:02, and up until 450 to go I was right back in it, albeit 8th place. Then Jon Gardner started rolling and everyone strung out, by the time I was able to respond, the top three were 3-4 seconds further up on me. I passed my brother with 250 to go, but the gap to the next guy was 15 meters and I just couldn't find that gear I needed. Ran a solid 65 second final 400, but everyone else was at 60-62. It was a great experience and really motivated me to get training again as I've kind of run off and one for the last three months. Jon to a massive spill at the finish line and gave my future teammate George Hansen the victory; although George might have got him anyways regardless as he was hammering home and Jon was tightening up, but the spill made the whole race memorable as well as 8 over 40 guys running sub 9:00. Great fun with some amazing guys. Maybe that video will get more views because of it.

1--8:50.9. George Hanson (teammate)

2--8:52.4 Peter Brady

3--8:54.5 Theodore Towse

4--8:54.7. Jon Gardner

5--8:55.3. Lance Elliot

6--8:56.7. Josh Gordon. (Teammate)

7--8:57.5. Oscar Bauman (teammate)

8--8:57.7. Me....the tenths might be off :)

Had a great weekend out in Eugene and now I'm back at work. I went from fantasy world to the real world in a few short hours. But it was nice to be in Eugene for USATF.

My week consisted of all easy running; lots of it on the Pre-trail. For me, 8:00 seems to be a nice easy run so that's what I did mainly. I got in a total of 52 miles in the week.

I was part of the 'Fanelli gang' on Saturday so that was fun. Mike organizes a high caliber 5K on Saturday morning. LOTS of really fast guys show up and I got to ride their coat-tails. OK, in reality lots of 'ex' really fast guys show up! It was great to catch up with all the old gang and say hello. Of course, the lies had increased in size and frequency and the good times were flowing.

Thanks Mike for letting me be a part of the gang for the weekend. It was quite fun.

So a few weeks ago, I posted here for the first time and mentioned that next summer, when I turn 50, I'd like to try to run a sub-5 mile. My weekly mileage is generally mid 30's and my few workouts (800's and 1000's) have been at 5:30-5:40 pace. I did run 6x400 (all 75-79) workout 2 weeks ago for my only "mile paced" work, and the first time I've run sub-80 quarters in a couple of years.

This weekend I found a little meet put on by the local USATF association. Not well publicized and I doubted there would be much in the way of competition, but I thought I'd go see what I can do. I entered the 800 and the 1500. The weather sucked - heavy rain and gusty winds most of the morning. Don't know if that kept people away but in both races my competition consisted of 10 year old kids and some 60+yo masters guys.

800 - 2:35. There was one guy who appeared to be a little older than me but seemed fit. He took the race out and once we cleared the kids who started way too fast, we ran together the first lap (76). I started to move past him on the back but it was full into the wind so I tucked back in until just past 600. Really pushed the last 150 and he didn't have a response so I won pretty easily.

1500 - 5:15. No competition in this one. Hung around with the kids and one older guy for the first 200 but then picked up the pace and ran the last 3 laps alone. Was :87 at 400, not sure of 800 (2:52?), 3:56/57 at 1100. So last lap was about 79 again with a good hard last 200.

So these were my first track races in probably 15 years. Wish there had been some competition. Realize I am nowhere near 5:00 shape, but think I can perhaps see it on the horizon. Thanks for listening.

C.

congratulations. two for two. low-key track meets seem to be so variable --- can be great competition or hardly anyone in your speed neighborhood. I hope next time out you get better competition and weather. Keep it up!

Dave

That 3k was awesome. Wish I knew how to get in a race like that. Just turned 40. Don't know if I could break 9 but I think I would be close with comp like that. What team do you four run on?

Oh, as far as my week:

Monday: 2 x 400 in 71, 1,000 in 3:01, 6 X 200 in 33s

Tue: hour easy

Wed: hour easy

Thur am 4 miles, pm, 3200 in 10:01 solo with 6 w up and cool down

Fri: hour easy

Sat 1:22 easy

Sun 45 min bike and 2.5 run.

Also decided to run Twin Cities in Oct and go for top five at Masters at US Champs. Will attempt to run sub 2:30

Last week, a meet director posted some details on a masters 10,000m race. Does anyone have any information about it please? Where, when?

runluongandhard; I found out about that 3000 meter masters race through Mike Blackmore whose another over 50 master on my Bowerman TC team. They were real stingy on entrants, but I managed to get me and my twin brother in, and they were only accepting 3 runners from each team affiliation. So even though there were several others on my team who were quite fast, they had to run under other team affiliations as they signed up too late. When others asked about how to get in, I couldn't find where I had actually signed up...it had been two months, so maybe they just stopped taking entrants as they had filled the fields out. Anyways, it was an excellent field regardless, and was probably one if not the most competitive masters 3000 I'd ever run in, so it was special in that regards. I never mind losing if I actually run fast, and I felt that kind of time would be competitive, so it was shocking to get 8th and still be happy with myself. In my own mind, I thought everyone was just a few feet in front...looks like tunnel vision got the best of me :)

Ahrlin: You probably signed up via Mark Cleary at USATF.

http://www.usatf.org/groups/masters/programs/mastersInvitational.asp

Thanks, jjjjjjj but I can't lie, I had like 5 minute rests between the longer intervals.

Did 8 x 200 last night and although I averaged 30.73 the last being 29.6, 90 seconds rests tell the real story.

I would pull a Duane Solomon at 650 if I went out too fast. I still need more strength work.

Looking at a 600 TT this weekend. I'll take 1:33

Imagine splitting a 1:35 in an 800 and hopefully not slowing too much. Should be quicker and stronger in a month.

Back to the track Thursday.

Have not been on this thread in some time--maybe not since I was running 100 mpw as a 41-y/o! I see some of the same names as years ago.

I ran a long run of 6 miles yesterday. Most I've run in some time. Getting in plenty of lifting--even brought bar and bumpers to the beach. Have spent four weeks at Holden Beach in NC and have to return home this weekend. Has been a lifesaver: warm days, nice water (save the sharks), and a lot of time with my family--that time seems to be coming a lot harder these days.

Long rest does make a difference, skate. But at least you're running the times and can gradually shorten the rests. I haven't run a 200 under 31 since college, except for one relay 400 years back probably.

Congrats to ahrlin and oscar and Peter Brady and all the guys who made that 3k so exciting to watch. Very impressive times! Good to see you back, Johnny Rotten.

Johnny, great to see you back on the thread. Hope all is well.