Masters Weekend Runs and Races

My week ends today, on Sunday, so am looking at 62 miles, as I start building back up after a week of travel.

Mostly fartlek this week, had a great 3 x (5 x 1:00 fast, 1:00 easy) session early in the week, then jumped in a local hilly 5K yesterday for some tempo work with a kick, going 15:57 for the win. Conditions were 45-degrees, 21mph gusts, raining the whole time. Was actually fun, but need to find some flats with traction in these conditions.

Heading out for 13 mi easy. Enjoy the day.

Mostly a recovery week (post half M last Sunday). I knew that I would be tired and am determined to Not get injured this Fall. Did easy doubles most days of am 4, pm 6 (75 week). September is second month in a row over 300 miles, a number that has worked for me (base training) in the past.

Fri - tempo > 15:00, 10:00, 5:00 (5:50 - 5:25)

Watched some our States local High School XC yesterday. Awesome! 20+ kids under 16:00 (15:11 won) on a hilly course. These kids are being well coached now by some great former athletes, & you you can tell.

Seahawks on MNF, can't wait.

Cheers

.ty

A good week here with runs on treadmill, in desert and on track. Slow and steady. Managed some planking with the wife, got out to 4 1/2 minutes over 30 days.

One day at a time...

10x300, 1:15 rest

Wonder how that might predict mile time?

100/400/300/200/100 @59 sec pace with 100m walk recovery. Dropped down from 7000ft to 4500ft for this one yesterday. Just trying to gauge fitness. Easy 70 minutes on the trails at 8000ft today.

New Mexico, Flagstaff? That is some elevation, but for sprints probably a bit of an advantage.

Hello Masters,

Some good training weeks here. My training was okay this week: about 45 miles (74km) in 8 workouts. Highlight was a 20km on Tuesday with 10k at MP. A nice turn around from a horrible long run attempt just two days before. Planned to go 20 miles (32k), ended up packing it in at 22k, after a second round of walking.

Yesterday was a half marathon and it went perfectly. I soloed to a win in 1:13:51 and was able to execute my marathon game plan perfectly. Under control for the first half; picked it up for the 3rd quarter; finished strong and within myself.

Longest race I have ever won and it was on a closed road that wound through a beautiful valley. Definitely a running highlight.

Hope everyone has a great week.

Bob

fine half, bob! good workouts all.

I'm not at all in shape but getting the mileage back after injuries for the marathon buildup.

100M:

M 13: 10/3 high 7s

T 15.6: 7.8/7.8 mid 7s

W 13: 10/3 high 7s

Th 15.6 high 7s with 1M of strides

F 13: 8.5/1.5/3 really sluggish and slow

Sa 18 high 7s until last 4M "tempo" at 6:40s

Su 12 easy mid 7s

Was sick all week, so didn't do workouts until the end. I am doing workouts this week and hope to get back down to decent speeds within a few weeks.

Just completed four weeks averaging low 80s after only one week that high in the last five years. Planning on a easier week this week leading in to a 10k XC race. I love XC conceptually, but tend to hate it in practice. Feeling positive so far though....

Had an early week workout of 4x1600m avg 5:27 w/48 sec 200m jog, then 3min rest before 6x200m (200m slow jog recovery) cutting down from 33 to 30mid. Felt blah on that one being too close on the heels of the workout before it.

Later in the week had a nice 3x3k hill (~250 ft elevation gain) with 2.5min jog down steep trail recovery. Hills 10:53-10:45 usually think of this 3k as taking ~same time as a flat 3200m at the same effort, though that may be slightly generous). Sore butt the next day, but may have had something to do with the snatch and RDL I did later that evening.

-IF