Van..are those 5k/10k pacing runs or faster?Just don't leave it in the gym(as the saying goes).
Sat:3 miles,watching/chasing H.S x/c runners over hilly course(toughest day of the week)
Sun:15k in 53:00 flat,fast,no wind,50's temp.Ran on the roads thru the Great Swamp wildlife preserve in N.J.
Felt pretty good. Next up Turkey Trot on Sat.
Saturday: 45 minutes easy
Sunday: 1 1/2 hour through slush
In my third-fourth month of base training and circuits. Nats are two weeks away and I've done very little speed work for it...hopefully they don't pack up before I finish. Looking long-term to summer meets culminating at World Masters at the end of August so that means training right through the winter. Hope to run a few indoor meets in January and February, however.
Anyone decided where beers will be shared in Portland?
Beers at The Kennedy School in NE Portland. Great place to have a drink, plus you can go and watch a movie for $2 and have a beer!
Thanks NW Master you have been doing some solid running lets hope it all pays off at cross nationals for everyone. Just have to stay healthy till then and after that a little break for me :O) and indoor track whoo hooo. See you in Portland!
Northwest Master wrote:
van, FIVE sessions in Nine days sounds alot like what Seb Coe used to do. Is that how you train normally or is it a way of peaking (if possible at our age) for the bigger events?
TrueBlue - thx for the kind words. I will welcome you aboard this next Summer then.
Sarah - your workouts put me to shame! Wow!
cheers - ty
Saturday, nice easy run about 8 miles in 54 minutes. It was just lightly raining and about 50 degrees. I love running in the rain, although my shoes seemed awfully sick on the road. Sunday an easy 21 miles in about 2:34 with my neighbor. Felt terrible from the first mile, not a good feeling when you still have 20 to go.
Sat: Easy 3.5
Sun: Philly Marathon in 2:44:52 -- 56th overall, 5th M40-44. Went out for the first 10-11 on pace to put myself in position for a sub-2:40 attempt, but decided to conserve some energy at that point and allow myself a chance -- albeit reduced -- to go under 2:40. I figured that if I were feeling good, I could make up some ground during an out & back segment that started at 14. I'm glad I made the decision to cut back on my pace a bit as I struggeld with being very cold during the segment between 15-20 -- Cool headwinds and a soaking singlet were a bad combo. Once I turned out of the headwind I become a bit warmer, but wasn't able to get myself to run much faster than 6:20 pace.
My training really wasn't where it needed to be in order to go under 2:40, unless everything went perfectly on race day (an unrealistic expectation) -- No runs longer than 17 all year and insufficient amounts of running at goal marathon pace. So, given where I was with my training, I'm pleased with the result.
Now it's time to eat some turkey and rest up for a push to build some speed for indoor track.
Happy T-day.
dfed, Thanks for sharing information on your thon..I always learn alot when others critque their race...Damn good time in my book..Congrats
Sarah,
Don\\\'t want to put that much info on the web. Feel free to call me at the store. It\\\'s called The Running Zone in Elk Grove, right outside of Sacramento. I\\\'m moving on to take a coaching job. I\\\'ll fill you in when you call.
Just ask for the owner.
van wrote:
Trying to get in quality sessions every other day as Nats approach:
Last Sat: 5x2000m
Tues 5x800m
Wed 8x200m
Fri 5x1600m
Sun 10x (2:00,1:00,30sec) fartlek
Speed still eluding me-could only hit 33 on 200m reps
Don't let the sun go down at Porland Meadows before I finish...
Van
well, considering what you did on sat. and tues. it doesn't at all surprise me that your 200s were not faster than they were...by the way, i hope you don't think i'm criticizing; just commenting since you said something about it...hope you at least taper a little for club nationals. of course, i'll be competing against you. second thought, go right ahead with all your track workouts! ;).
Thanks Sac Master I will try and get a hold of someone out there and appreciate the info it makes sense not to post a ton of stuff on the web. All the best with your coaching job, I have always enjoyed the opportunities I have had to coach, its such a good feeling to invest in the lives of other runners while still maintaining a passion and interest in the sport as a competitor......
sac master wrote:
Sarah,
Don\'t want to put that much info on the web. Feel free to call me at the store. It\'s called The Running Zone in Elk Grove, right outside of Sacramento. I\'m moving on to take a coaching job. I\'ll fill you in when you call.
Just ask for the owner.
Feds..something I picked up racing in the swamp this weekend..the word is "ignis fatuus".A term which means "foolish fire" in Latin :for the light at night in a swamp which arises from rotting organic matter and thus by extension it means a deceptive hope or goal, or delusion.
I'm not saying that you were under any delusions, but damn,I was hoping you'd get under 2:40 on 55 miles a week.That way I'd signup for your program tommorrow and avoid all the long runs, 80 mile weeks, bunions on my feet,etc. as well!!
A good bang for the buck and a nice time regardless.DFitz
lol
Ran 48 miles this week. Did a track workout on Friday. 2 miles at 5:45, then 1 miles of 200 on/off. Was thinking of racing on Sunday but ended up bagging it. Really losing competitive hunger. Have tried targeting some upcoming races but just feel like running "for fun" I guess...if that's what you call it. I can't race a Thanksgiving Day run due to travel plans, but may try to run some local December races. No real plans beyond that other than the Naples (FL) half marathon on January 23rd.
You were at Kennedy School?! We were at Grand Lodge!!! How could we be in the same town at the same time and not know it?
By the way, Bridgeport has gone pure yuppie - table service (no pizza counter) and foo-foo food. They're about to gut the brewpub and rebuild it to suit their new clientelle. We can only hope they save the giant urinals!
We did stop on the way home and play a game of billiards at Olympic Club for you and Andy.[quote]Hinderloppet wrote:
Leonard Sperandeo? Can you Email me about your store? Interested party.
p.s. Hinderloppett - you should've come over to Nike to watch Borderclash (or did you and we missed you there too?). Our friend got 11th after hitting the ground at the first turn onto woodchips. I told him he had a ways to go before he could match your crashes.
Is it the Kennedy School for post-race suds then?
The Kennedy School
What is your email address? You can reach me at the store if you like. It's The Running Zone in Elk Grove. We are selling at a very low price so that I can get it sold by January to coach in the spring.
sac master wrote:What is your email address?Click on his name, which is in blue underlined letters. That should bring up his email address.
Yeah - Good beer, good food, entertaining setting in an old grade school. If you get a room there, you can use the nice garden soaking pool, and there's a movie or two in the auditorium each night.