Masters Weekend Races and Runs

Had a great week of running on the treadmill. Tuesday was a hard 30 minute progression followed by 6 repeats between 1 and 2 minutes at 8:57 pace and 12% incline with the recovery at 12:00 pace. Friday was an incline progression run going from 12.5% to 15% for 6 miles and almost 4,300 ft elevation gain.

Always love these thread and since I qualify--

Did a 12 mile tempo with the first half all uphill four minutes faster than ever (ever meaning the last three years).

Unfortunately, I struggled with a 6 mile easy day the next day...two minutes slower than expected for perceived effort

Took today off, to make sure I can do a hard workout tomorrow. I was thinking 4xl cruise miles plus 2 800 and 2x400 and 30 minutes of cool down.

Half-assed training for a half at the end of Feb. Need more speed work that base. But base keep me sane. Like to keep it over 50.

53 miles total with a 15 mile long run on Sunday.

With all the snow/ice stories I'm reading I think I am quite lucky to be training in Iraq. Maybe we can open a winter training camp here in the future. It will be the new snowbird destination.

Billie

I'll pass on that unless we get off the flatlands. Although there is over a foot of fresh snow back home today I would rather be at home running.

Do you guys have limited food items in Iraq or pretty much what you want ?

The dining facility has a TON of food. You could really get fat here (well I could...not RUNINTHESUN) if you let yourself have all the junk and portions they make. It isn't necessarily what I would eat at home but, there is no shortage of food. There are healthy items but, you have to walk by the bad stuff to get to it.....I don't always make it!

I'm training way better then I was last year....partly because I'm healthy but, also because outside of work I have nothing better to do!

Pretty cool, glad things seem to be going well.

Back on board here after almost a year of lurking but not posting. Glad to see your running is going so well, OMBTS. Coming off some kind of long-lingering chest crud and took it easy this week -- 51.5 miles, no doubles, some weak 800s around an almost ice-free park path Friday. Sunday was good: Five miles into 14 miler I started doing 3 min. tempo/1 min. easy and knocked off 16 of them by the time I got home.

Usually I head out in the morning with a cup or two of coffee and a GU. I might have a banana if it's going to be 15 miles or more.

I remember reading here once TY saying he pounded a huge breakfast and planned on being uncomfortable for the first part of his long run but well-fueled for the second half. I don't think I could do that.

Still struggling with Si problems--three years of that now. Started doing squats, RDLs, and Turkish getups about a month ago and have started to improve again. Had a great 6 miler with my daughter today.

In other news, I did hit a PR on the bench the other day: 225. Felt kind of good.

Glad to see you and Johnny posting again. Hope you guys get/stay healthy.

Seahawks will be 9-9 by the time they reach the Superbowl LOL

Hey JR,

Ever do pushups for SI? Might want to give that a try. Push ups strengthen the back by keeping it tight throughout the potion. Technically, you don't need the arm work (although it seems you like it???) but keeping a prone position strengthens the dorsal side of the body. Important for SI.

How many? Basically to failure a few times in each daily session.

Sound like fun? It works for many....

I hit 70 miles last week and am at 100 miles for the first 10 days of the year. If it is a morning run then coffee, banana or a clif or powerbar. Afternoon runs sometimes are preceded by caffeine and a bar or nothing, depending on lunch. Hot'lanta is rapidly becoming a winter wonderland. First snow on Christmas and this morning 5.5 inches. It is rain/sleet now and freezing over. I'm a teacher, so today and tomorrow no school. The real interesting part is that after a high tomorrow afternoon that might break the freezing mark it will be below freezing for at least the next 48 hours. Interstate 75 near where I live is closed down tonight. I did a slow 10 miles on the trails this afternoon-beautiful! My only trouble was crossing a road that was a sheet of ice. Fell and banged my left knee and shoulder. Have iced and taken arnica. Will see how it is tomorrow. Be careful out there everyone!

Interesting topic about what runners eat. First, I rarely run in the morning so I don't have to worry about breakfast. When I do run early, I eat whatever I normally eat and then run about an hour later. I usually run in the afternoon or evening so I eat a small meal about an hour before the run. This evening it happened to be a couple pieces of pizza. I have to eat a sandwich or two 60-90 minutes before I run or race or I start getting hungry and lose energy. I feel worse if I don't eat enough than if I eat too much.

Keith... Do you have plans or thoughts on whether or not you will make it to the USA in July 2011 for the World Masters Outdoor Track meet held in Sacramento California? It would be great if you could make it!!

Best Regards in your 1500m effort coming up this Saturday. I hope you meet your goal!!

I have a friend considering coming over from Europe to run the WMA marathon. Can anyone who knows Sacramento in summer advise on how hot it is likely to be? The booklet doesn't say the start time but I guess it will be early.

Thanks,

- Andy

I am a new Masters runner. I ran my first Masters race this past weekend in Mississippi (2:35 Marathon...in training shoes).

I feel as if I have been given a new lease of life.

wazimo wrote:

I ran my first Masters race this past weekend in Mississippi (2:35 Marathon...in training shoes).

Congratulations, and welcome!

wazimo wrote:

I am a new Masters runner. I ran my first Masters race this past weekend in Mississippi (2:35 Marathon...in training shoes).

I feel as if I have been given a new lease of life.

Do you keep in touch with Mr. Green? If so, ho wis he going?