Masters Weekend Runs and Races

A good week of solid effort. First full week in over a year. Back is recovering from car accident slowly but steady. Combination of treadmill, desert runs and track.

Wife and I got out to 4 1/2 minutes planking, no additional weights. Backed off to 3:00 minutes as it was stressing my back just a bit too much.

Have a good week!

Dave - great training week!! 90 w/hills & 400s

82 for me w/1.5 good workouts. On the Oregon coast for a long weekend with the wife. Beautiful

Tues - on grass 6(2:00, 1:00rest, 1:00)

Fri - 8x :30 hill

Ten's feeling easy every day now

Cheers & go Seahawks!

.yNoT

Started out the week slow but was starting to come around by the end of my second workout (first week of track workouts) and felt good Friday but I am very sore right now.

112 miles for the week, up 12 from last week and I'll hold it here.

M 14 w/4M tempo on the track in 24:02 (5:47/6:03 ...)--couldn't hold sub 6 pace.

T 15.6 t/f work. 60 there, 58 back

W 14 w/8x800m (200j)-2:54,2:47,2:46,2:45,2:44,2:42,2:43,2:39.

Th 15.6 t/f work, there a sluggish 63, back 59.

F 17 in Atlanta w/2M hilly w/pack and then 15M through Piedmont Park and Beltline trail which was obviously spurring a remarkable renaissance in the city but could sure have used some more dirt shoulders to run on. grabbed some excellent bbq from Fat Matt's to eat after the run.

Sa 16 in Atlanta, w/14 on most of the same course and 2 back through the hills to conf with the backpack. Left foot was swollen from all the concrete pounding and had shin splints from all the hills.

Su 20 back home in 2:43 (1:25/1:18). foot still swollen and ran with no water or food but good to get these 20 milers out.

Forgot to mention that I was hammering a good deal of Friday's run and felt great.

Hello Masters,

Great to see Deena get the record in Chicago. It was a good week for me with 110km (68miles)total. I almost did a short jog Sunday night to get over 70 miles, but decided against it.

Tuesday was a 30km run just under 2 hours with 2 5km sections at race pace. No real workouts but I usually add some fartleks to most of my runs.

Sunday was the Lee Bong Ju Half Marathon. A hilly, windy course with a long section on a divided highway. Ran the first half with a Korean and a Kenyan. Many of the local running clubs hire Kenyans to act as marathon pacers and coaches for the club. They earn extra money racing on the weekends.

At the turnaround the Korean started to fall back, so it was just me and the Kenyan. At 14 km I started to feel good. I was keeping up with the increased pace and had dreams of a sprint finish. At 14.2 km those dreams died. It was like he just danced away from me. I held on to second place with a 1:17:10. I was a little disappointed with the time, but the director informed everyone that the course was about 350 meters long, which put me just under 1:16. That a a negative split has me feeling good.

Very happy with the effort and really looking forward to my goal marathon in two weeks.

Hope everyone is successful with their fall racing goals.

Bob