Age adjusted is rarely correct. I am in my late 60's and my max is up around 190. Evn in my 40's it was close to 200.
You really need to do some sort of max test to get an idea.
Age adjusted is rarely correct. I am in my late 60's and my max is up around 190. Evn in my 40's it was close to 200.
You really need to do some sort of max test to get an idea.
Balian wrote:
Age adjusted is rarely correct. I am in my late 60's and my max is up around 190. Evn in my 40's it was close to 200.
You really need to do some sort of max test to get an idea.
I had a VO2max test last Nov. but the electrodes would not stay on so we didn't get any HR data.
I agree with you about age adjusted HR, particularly for long term exercisers. However, in my current situation I don't mind a bit of a safety range built-in to my HR. What I've done is unusual but even though I'm used to exercising harder, and am still tempted to do so, I'm trying to err on the side of caution.
Mike Lundgren, answer you later!
I found out today that my brother is a bone marrow match and that I had a Complete Response (best) to the chemo! Good day for sure, wow!
How much cycling during infusion affected the chemo results, who knows. But I think my oncologist is going to pay a lot more attention to exercise-oncology studies and think more about providing bikes for infusion patients.
Ken, I was probably WAY too nosey, please forgive me, Ken. My mind starts running on, and it's too easy to type too much. Congrats on the great test results! ML
I think there are two max's. one is actual and the second is operational.
Like Balian I had a high max. 205 at age 45. But I used 195. These days over twenty years later I have on occasion gotten into the mid 190's but use 190 as my operational max. My body responds better that way.
Sort of like an old car....
Mike Lundgren wrote:
Ken, When fatigue is a fairly constant factor, how do you balance what you are able to do throughout your day besides the 1/2 hour of exercise? I don't mean to pry, but it appears that you aren't pressured about returning to work demands and/or keeping insurance paid. That would seem to help you with your focus on getting exercise and cancer treatments more integrated. How do you plan outdoor exercise, when it's not cold? I know there's the wonderful city park west of Indy, but do you regularly wear a face mask of some sort, or only early after chemo, or just with pollen season, or??? You might have mentioned before, but what do you try to do nutritionally, and do you take supplements? Are you able to do any light weight work at home? Able find ways to stimulate your appetite? I hope that somehow a book/kindle/movie can be developed here. So much to learn from you about facing the ultimate challenges!
Mike,
I'm very fortunate that my wife's job meets all of our financial needs. I am not getting paid to work nor do I have to got to an office, so my schedule is flexible around my treatments right now. I realize this is not so for a lot of cancer survivors.
I do not wear a mask outdoors, but I'm not sure if that will change soon when I go through the important 100 days after the bone marrow transplant.
I only supplement with Vitamin D3, 2000 IUs, melatonin 5 mgs, and iron. I continue the Vitamin D3 in the summer because there are some indications that darker skin people produce less Vit D due to the melanin inhibiting UVb getting deeper into the epidermis where Vit D is produced. I tan quickly and dark, my 25 OH (how Vit D is measured in blood, there are some other letters and maybe numbers with that) jumped 15 point last summer when I supplemented. Previous summers I mistakenly thought that all the summer sun would increase my OH 25 but the tan was probably inhibiting it.
I was doing weights prior to treatment but once they removed a node from my left arm pit I was told to stop. I also was very sore in my right arm from a picc line they put in for the first cycle. I had that removed and now have a Hickman line, which I like. I just started PT for the chords that formed from the biopsy and picc line, so my range of motion if improving and the discomfort is minimal.
That about covers it. I am going to call a local hospital's tissue bank, Komen has one here at IU Simon Cancer Center. I want to discuss with them about recording exercise data at the time of storing tissue samples. If we don't get that baseline exercise data in there it makes it difficult to go back and compare controls vs subjects if there might be any changes in tumor tissue from exercise, which I think there is, which is not happening now. Standard exercise measures, worldwide, would allow minor cancers to be studied with pooled data once there is data integration with tumor registries and EHRs. Currently most of the research goes to breast cancer (near 40%), then the rest of the big four: prostate (5%), lung, and colorectal.
This is not a difficult thing to do but it also requires researchers to agree on what minimal exercise measures do they want? I think F.I.T.T. (Frequency, Intensity, Time, Type - aerobic, resistance, flexibility, mixed) plus maybe a Physical Activity field are the best basics to record, for all researchers, physicians, patients, EHRs, apps, devices, smart phones, online tools, etc.
I met with ACSM & EIM Wed to discuss this IT aspect of exercising plus some exercise-oncology issues (low exercise rates of survivors and low recommendations by oncologist). I should know more next week, I thought the meeting went well though.
I'm going to start the transplant within the next two weeks. I want to discuss prearranging more exercise measures for me during the process - heart monitor, blood pressure, and O2 saturation during exercise. They already have a treadmill and two bikes in the isolation ward at the new hospital where I'll do the transplant. Bring your video camera!
Ken
Mike, send me your email, I can't find it.
My half marathon is tomorrow morning.
This has been a rough week, I was in Indianapolis 3 days for training (for work), I did manage to get in a short run on the hotel treadmill. drove back from Indy today, trying to get in early tonight to get plenty of sleep for tomorrow,
Art
TJ Murphy wrote:
100,000-Mile Checkup: San Francisco's Mike Fanelli still going strong after all these years.
On October 29, 1970, Mike Fanelli, then a 15-year-old freshman on his high school cross country team in Philadelphia, registered his initial entry to his very first running logbook. "Calisthenics," the heading reads, laying out the day's plan of training that included jumping jacks and touching the toes.
"I was just rolling with laughter when I found this recently," Fanelli says. "Here's an entry that reads, 'Didn't run because the weather was bad.'" Another note he jotted down reads, "Ran too soon after eating."
Fanelli, who is now 56, a successful real estate agent living in San Anselmo, Calif., had dug up the original log when reflecting on what had become a benchmark goal reflective of his lifelong obsession for running. At the Philadelphia Marathon this past Nov. 18, Fanelli logged his 100,000th mile.
The 100,000-mile goal took shape a decade ago, when Fanelli's calculations showed his proximity to the six-figure number. "I had 30 years of being a runner and realized, 'Holy s#@%, I'm at 86,000 miles!'"
When he got within 200 miles of the goal Fanelli says he felt a spring in his step. He planned his running so that his 100,000th mile would coincide between the 13- and 14-mile markers of last fall's Philadelphia Marathon--the same place his road racing career began.
"It was at the Philadelphia Art Museum, past Boathouse Row," says Fanelli. "All Philly road races used to sart and finish there. I've spent a lot of time there reflecting back and appreciating all the joy and memories that being a runner has brought me."
Fanelli's journey, as a runner and a former coach of the all-women running team, the San Francisco Impalas, has been vast, from running his first marathon at the afe of 16 in 3:36 to his PR, in 1980, of 2:25. He raced on the cross country and track teams at San Francisco State University (where he still holds the school record in the 10,000 meters) and in 1990 threw himself into the ultrarunning world at the Lake Tahoe 72-mile "around the lake" ultra, an experience he considers to have been one of the most difficult--and profound--of his life.
Going out at three-hour marathon pace, things began to get ugly when the course neared the casinos on the Nevada border at the 30-mile marker. "I hit the wall so hard. Totally blew up. And there I was, with 40 more miles to go."
Through a combination of willpower and talking himself through each step, Fanelli managed to finish in 10:42, an effort still good enough for second place.
"I've never hurt more in my life," he says. "But I came through it all with a deep perspective: I felt like there was nothing I couldn't do."
Later, Fanelli's ability to handle discomfort would be tested in a way that almost killed him. In June of 1996, he was in a truck accident. The steering wheel of the truck he was driving smashed into his nose. In the ensuing months, he became plagued with severe headaches doctors couldn't cure. One New Year's Eve of that same year, Fanelli was in so much pain that a long-time friend, San Francisco chiropractor and triathlete, Peter Lewandowski, had to carry him into a local hospital.
Doctors determined Fanelli had sustained a lumbar puncture and was suffering from fungal meningitis, a potentially fatal condition. Determined that wasn't going to be his fate, as soon as he was released from the hospital he went back to his home in the Richmond neighborhood of San Francisco where he lived at the time, and re-opened the log to scribble in an entry. "My third day home I ran around the block," he says. "The next day, I ran around the block twice."
Fanelli's passion for the sport continues, although in a full-circle sort of way. He's training for the 800m and 1500m at the national masters track and field championships in Olathe, Kan.
"It's just great to get back on the track," Fanelli says, no doubt foreshadowing an upcoming post to a logbook that never ends.
Competitor, March 2013, pp.11-12
Thanks for this fwd Alan. Great inspiring real life story Mike! Gotta keep my "James Fix logbooks" going at least another 10,000 miles for my 100k milestone.
See you in Eugene in 2 weeks right?
KP
nice fwd indeed.
my week.
Sun: 2.30 (last 15mins at 85-90%) (sharp pain in quadricep - VMO)
Mon: 70mins easy, 8 x short hill sprints (quad very sore)
Tues: 20min (90%) (had 6 x 45sec hills scheduled but cut them due to quad pain)
Wed: 90mins (quad a lot better)
Thurs:"quarters" total time for 4.8km 18.09, 5min rest, then 4km at 90%
Fri: 50min easy + short hills
Sat: 4 x 3km with 1min jog b/w (av 4.05, 4.07, 3.55, 3.51)
happy with the week given my quadricep issue. Intensive deep tissue massage Sunday through Wednesday seemed to have helped me through that (wife is a sports massage therapist so I am fortunate in that regard. Said wife is also 9 months pregnant...more on that any day now I guess :-)).
Have a good week all. Enjoy watching WXC today for those interested in that kind of thing.
Mon -12 x 400m on golf course, not speed work at all, just trying to run at normal training speed. The injured ankle still pretty stiff so it is hard to extend fully, these shorter efforts allowed me to concentrate on working through my full range of motion.
Tue - Long drive, some relaxed walking with my wife.
Wed - am.50 minute easy trail run on some rugged terrain, finished fairly fast once on some smooth ground.
Several short, 2-4km, hilly trail walks with my wife.
20 min. easy run on smooth trail.
Thu -Easy 60 min run along beautiful trails. Steep 4km hike with my wife. Long drive.
Fri -Too busy.
Sat - Planned 9 x 5 mins at increasing pace with 30 sec walks around a 10km trail loop. Pulled the pin on number 7 as the ankle started to feel a bit sore. By that stage I was running at a good clip, maybe 4.15-20 km pace. Walked and jogged in with no problems.
Sun - Slow 8km rugged trail run on steep hills, no issues at the slower pace.
My XC/trail racing season is due to start in 3 weeks and I was keen to pick up the intensity a bit to prepare. Sat. run lets me know that I will have to just be patient and let the ankle have time to continue to improve. Previous runs it has felt better the further I've run. This time the opposite occurred as I lifted the pace and tried to sustain it.
It is pain free at slower speeds now but the greater push off seems the issue.
No bike or kyak this week. On monday night on my way to do a night shift I ran over a dead kangaroo and damaged the under carriage of the car. My bike and kyak were on board. My wife came into work in the morning and took my car to the mech.
We went away later that day and my car, bike and kyak spent the week at the mech. shop.
*************************
Week 94
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Greetings to all my 50+ running colleagues on what is yet another soggy day here in the Bluegrass. Seems we've settled in to a pattern of a) big winds, followed by b) big drench then b) a big temperature plunge and finally c) more big winds. It’s bee a weekly cycle that just won’t quit. Moreover, February was colder than January, and now March is looking to be colder than February….will winter ever end? My own erratic training pattern seems to match the weather, as this week I only managed to get out the door 4 days (and a little) for a grand total of 32 miles. The anemic week’s log reads as such:
Sun: zilch (family day)
Mon: nada (sump pump fiasco)
Tue: 2.6 (as much as I could squeeze in)
Wed: 9.9 (3.5 easy am, 6.4 @track pm) did 6x(1/2-on, 1/2-off) on the 4-laps-to-a-1500m track; the on’s were at 36s, the off’s were 47s; overall average pace for the 6 laps was 5:57/mile. After that, did 4x”sprint laps”, 1 sprint lap = walk turn, jog straight, cruise turn, sprint straight; the time for the cruise + sprint together (1/2-a-lap) were about 32-33s.
Thur: 5 easy-ish mostly on grass…with a 10-lb backpack +static+balance
Fri: 10.4 (w/5 on grass am, 5.4 pm w/2 in 12:05—6:10,5:55) +post-run+ partial-drills+upper
Sat: 4.2 easy +1.5xpost-run
Comments:
For Sunday, my wife had a rough week leading up to her spring break, so I spent the day doing what she wanted/needed…priority one.
Monday morning it rained about 1.6 inches. My sump pump died, and so I cancelled afternoon office hours, went home and spent the rest of the day replacing the pump and dealing with the eight inches of ice cold water in the basement. Fun times!
Tuesday is my heavy teaching day (9am-9pm with a few breaks), but I usually try to get something in during my afternoon break. Not this time; Monday’s debacle meant I had too much to catch up on.
Wednesday’s track workout was done in 35 degree temps with 25 mph winds. More fun times! The sprints depress me in that I now realize that I can't actually go all out anymore. When I was a kid, I could go as hard as my legs could carry me, but now, the limiting factor is stability (loss of control), not power.
On Thursday, I took the circuitous long way home through the arboretum with my laden backpack. Pace was pretty easy, but running on uneven ground with an extra 10 pounds can never be classified as easy.
Friday was a good day, although I did feel pretty tired during my evening run, and the two hard miles was a struggle.
On Saturday, we had a few friends over for a late luncheon to finally celebrate our daughter’s 21st birthday (she actually turned 21 in late February, but this was the first time with my wife's classes that we could get things together). I was too busy setting-up before-hand to get out, and felt pretty lethargic/bloated afterwards. Eventually, I forced myself out the door to at least get my weekly mileage up over 30…I extended my retro-running and sideways jumping jacks (post-run) from my usual.
Once again, I was weak on the ancillary work; the fact that the hip is still bugging me just as it did before I started focusing on all this other stuff has not helped my motivation the past couple of weeks. The sucky weather hasn't helped my disposition, either. But I will continue. I'm also going to start gradually bringing back in form drills (see Magill's Running Times video); did my first mini-set during Friday’s am run, just skips and butt-kicks on this first go around.
There was a lot of great stuff posted last week; sorry I didn't comment more on it. You guys keep me going even when I'm not feeling it (like this week).
Ken, lots of great news on your front…and now your Ducks are coming to town. How sweet is that?
Alan B., thanks for digging out those stories on MikeF. Those 100K lifetime miles have within them a bounty of colorful stories to tell; MikeF, thanks for sharing some of that bounty, and may you have many more! (Both miles and tales, that is)
Also, MikeF, KP, and others, I look forward to hearing how those west coast track meets go. You've got a lot of greyhounds out there!
Art, hope you had a successful half-marathon.
There was a nice "master's spotlight" on Nolan Shaheed on the USATF web site:
http://www.usatf.org/News/Masters-Spotlight---Nolan-Shaheed.aspx
Any reports from the Master's Indoor Championships?
http://www.usatf.org/Events---Calendar/2013/USAMastersIndoorTFChampionships.aspx
How about Orville Rogers still out there breaking records at 95 year's young! Or Hugh Campbell at age 88 running a 3000m in 15:48!! Inspiring stuff!
OK, that's all I got. Hope you've all had more consistency than I've had…but we’re moving forward.
Cheers!
Spring? What spring? What the hell?! I drove up for my usual mountain run at 4000 feet (1220 meters) but only got to 3300 feet where it was 26 degrees (-3.3 C) with a steady rain. It was icing so quickly I chickened out and headed down the mountain to plod 3 in the snow that just began. We are expecting 3 inches or so……
Nevertheless:
Mon = 2.5 on muddy trail, SLOW but hard
Tue = 3, SLOW
Wed = 3, SLOW
Thu = 0
Fri = 0
Sat = 2.5, 500 foot climb, SLOW but hard
Sun = 3, in the sleet and snow, SLOW but hard
Total = 14 pain-free miles! Woo Haa!
This is week two of finally being able to run 5 days per week. Note the word "SLOW" mentioned numerous times above. That does not mean I ran "EASY" because at this stage of my so-called fitness even slow running is hard. But, I consider even slow running a success since previously I was not able to run at all. The plan is to add a mile a week until I get to 18. Looking at my logs last year, 18 was the goldilocks number for me for distance. That's the X axis and represents approximately 10% of what I consider important. Later, if all goes well, I'll concentrate on the other 90%, Y, pace.
Week 94: 8 hours 44 minutes in 8 runs, with 2 of them workouts.
Tue 1 hr 31 mins with 5x 800m on the roads in 3:23 (peak HR 158), 3:34 (157), 3:06 (164), 3:26 (165), 3:12 (166). Five was the plan for this down week, once again the even reps were into the wind. For a change I thought I would ease into it instead of doing the first rep the fastest.
Sat 2 hrs 3 mins (23.1 km) with 3x hill in the middle and touching on half marathon RP at the finish.
The running club hosted Bill Rodgers over the weekend. He spoke on Friday night followed by an autograph session, did a short run with the group on Saturday morning, and then another autograph session at the running store. He is promoting a new autobiography due out on Thursday, one of the coaches got a good look at the advance copy and recommended it, so I ordered one, will let y'all know if it's any good.
I spoke with him very briefly a few times, for example to ask him if he wanted a cup of coffee. My observation from the autograph sessions is that he genuinely cared about every runner. He would spend as much time as that person wanted, talking about running, asking questions, and just really engaged with the one person directly in front of him.
As a speaker he was a bit of a rambler. He didn't have any prepared notes, just spoke mostly of his own early days as a runner. I guess that was in keeping with the autobiographical theme. When he got to his later career, he seemed to have a better recollection of his marathon DNFs than he did of his firsts. One theme that he repeated a few times was that you should try to run with friends as often as possible. There was a dinner planned afterwards with the running group management and a few contest winners from the runners. Well, that plan didn't take into account Rodgers's total engagement during the autograph session. I left around 9 PM and there was still quite a line, he was taking his time with each person. I doubt the guest of honor ever made it to the dinner.
The run on Saturday was a real trip. Rodgers chose to run with the 9:00/mile pace group, which meant I was going to get a good look. As a setup, let me say that one of the things I don't like about these group runs is that they start out too fast, pretty much they run pace right from the word go. On a typical Saturday I lag by as much as a half-kilometer while I am easing into the pace (still faster than I would like to start out), and at some point I have to do a pickup in order to rejoin the group. So the head coach said go, the group took off and left Bill in the dust. The only people still with him were a half-dozen or so runners from other groups who joined the 9:00s that morning just to run with the legend. And then there was me about 25m further back, cracking up. Rodgers was much more interested in finding patches of grass to run on and talking up the runners around him than in running the expected pace. The pace coaches didn't know what to do! Should they run ahead with the group or hang back with their famous charge? In the end they split up those duties and it all worked out. After my warmup I ran ahead to join the main group and didn't see Rodgers again on the run. He ran for an hour I heard.
I went out to lunch after the run with a couple of coaches from other groups, by luck both of them had a good chance to talk with Rodgers on Friday. One of them said, "Bill clearly has no agenda. There are no hidden motives." I agree with that, and can add that I never once heard him say a negative word the whole weekend. The other coach said that the best summary of Bill is that he's like Shaggy (from Scooby-Do, sorry if the non-USA readers won't get the analogy). Amusing and mostly accurate.
Later I hung out at the running store until Rodgers left, tried to make myself slightly useful (e.g. the coffee). It was really pretty amazing to overhear snatches of the conversations he would get into with each runner. I am sure each person thought they had found a new best friend. My final duty was to be the "end of the line" so Bill would have a good shot at making his plane.
Bill Rodgers just exudes a love of running and runners. Decent Bill Rodgers career summary:
This is really an interesting and friendly place to visit,Thanks L2B.
Big take away from last week, If I ever need chemo and there is a good chance we all will but more than average chance for me as I have had BCC and Melanoma is common in my family. I am going to ride the bike during infusion.
So last week was an ez week mainly because I had another mild cold.
I did 1,1,2,4,5,3,4
The 5 was a long hill run on Powell Butte. Anyone in the PDX area if you are looking for a nice hill run they have made a wonderful trail entry is off se 148th. Starts out flat for a quarter or so on pea gravel then climbs at say 5percent for 10 minutes to the top plus a nice fast stair way then steep path back down which is nice for getting back down when doing repeats
Bill Rodgers is my claim to being near fame. San Antonio Express 10k in 1996 about 18 months into running and 40 years old trying to break 35 to get a seed for the Austin Statemen 10k. Bill was about 50. I passed him in the first quarter mile and said Oh My God You Are Bill Rodgers. The look he gave me reminded be of this coyote I once came up on in forest park. Very smart cagey analytical. Anyhow about a mile later he came flying by with this furious look. I almost stopped in my tracks. He said How ya doing? I was gassed went out way too fast. WOW. Anyhow he ran 32 something and I did squeak under 35 with a 5k pr over the first half of the race so I was really happy. He kind of just hung out with everyone no crowds around him . We talked for just a bit he asked me about my running and seemed like a guy who really just loved running and being around others who loved running. Nice experience.
Improving daily, oncologists cancelled 3rd chemo cycle after the Complete Response after 2 chemo cycles. We have now shifted to the Bone Marrow Transplant protocol starting April 9th with transplant on April 16th. One more water jump to go!
DrT, I'm the massage 'therapist' in our house, lucky you!
For those interested, this week's 'training':
Week of 3/18
Mon 2.5 miles on treadmill, ran last 17 min up to 10 mph 0% grade for 6 min. twice with 5 mph 2 min recovery between. Running felt like ~ 7 RPE.
Tue muscles sore from running yesterday - good soreness, walked 30 min+ most steady state at 4.2 mph and 4% grade. Felt like 6 6RPE.
Wed 30+ min treadmill, 2 miles in 29:10, most at 4.2 mph and 6% grade, did intervals up to 8% grade for 3 min with 2 min recovery at 6% grade during the last 10 min of walk. 8% grade felt like 7 RPE.
Thur rest day
Fri 30 min on treadmill, including 3 x 3 min at 4.2 mph and 8% grade with 2 min recovery @ 6% grade, RPE on 8% 7, recovery interval 6. Felt good.
Sat 30 min on treadmill, 2 miles in 28:49, most at 4.2 mph and 6% grade, RPE 6. Felt good.
Sun 30+ min treadmill, intervals: 3 min @ 4.2mph & 8% grade twice with 2 min recovery at 4.2mph & 6% grade; then 3 min @ 4.2mph & 10% grade twice with 2 min recovery; intervals felt like 7RPE and Garmin had me at 80% HRreserve (HRR) ~ 145 beats.
Ducks playing hoops in town this weekend! I hoping the Indy Star article comes out then, would be fortunate and good timing.
Have a good week all!
Ken,
I am continually inspired by your efforts and your willingness to communicate what you are doing. I appreciate the perspective that it gives me on the modest challenges that I deal with in continuing to train and race. I managed 45 miles in six runs this week. Not quite the 50 miles that was my goal, but a good step up from last week's 32 miles. Next Saturday I will run a local charity 5K mainly as a fitness check. At my present rate of recovery from the virus I got in late February anything under 20:00 will be considered a good result.
Mon 2.5 miles on treadmill, ran last 17 min up to 10 mph 0% grade for 6 min. twice with 5 mph 2 min recovery between. Running felt like ~ 7 [/quote]
Error there, that is up to 6mph (10:00 min pace) for 6 min.
Thanks old guy II !
Ken
Eeessshhhh, thanks? (I guess?) Alan Bennet for posting the recent Competitor Magazine profile...partly embarassing partialy humbling, mostly filed with appreciation and gratitude that I can still make forward progress using a locomotive system that can be loosely described as actual "running" ...well, on SOME days at least.
Made another stab at racing one mile on the track yesterday...was desparate to attempt to crack 5:40 en route to a hopeful/eventuall age 55-59 All American standard at the distance ( gotta run 5:30)...surpassed my February time by 8 seconds splitting 85, 85, 85 , 84 for 5:39.52...was absolutely gut wrenching at a deep mitochondrial level at nearly age 57...felt like 4:18 would have felt once upon a time from an effort stance (sans the satisfaction component).
At any rate, any day that's a run day is a fun day and I now have a little mini streak of 816 consecutive days in the books because I'm obviously overly compensating for some weird piece of Freudian nomenclature that I can not put a finger on ;)
Are we having any fun yet? "you betcha" as they'd a like to said in Fargo.
War regards,
MF
A recovery week turned ugly.
20 miles, maybe.
Early on last Saturday's run I picked up a pebble in my left shoe. I stopped, lifted my foot and picked it out. When I sat my foot back down I felt a pain in my lower back. I was able to finish the run and do yard chores later in the day. Sunday morning I was in pain. My primary care doc was out all week but I was able to see my sports med physician. She gave me anti inflamatories and suggested I not run for a few days...So I just ran easy and short.
Kids were on spring break and we took the oldest daughter on her first college tours. I already planned to do the Azalea Trail 10k on the same trip. I felt the meds and reduced mileage would get me through with no noticeable loss of fitness or performance.
SUN. took off due to pain
MON. easy 2 miles with my wife
TUE. 3.1 on treadmill at 9:00 pace
WED. 45 minutes w/ 8x30 second
THUR. A big fat zero
FRI. 21 minutes w/ 4 strides
SAT. Azalea Trail 10K. Poor showing with a 41:19
For those that have not been there- it's the flattest course you will ever find. Lowest elevation is 3m above sea level with the highest is just 9m over. It was a big deal years ago but like many races participation, and performances have declined. Having said that first master was a 57 y.o. at 36:45 followed by a 51 y.o. at 37 flat. The first 40-something male was 37:20.
I thought I could run 6:20 pace but wasn't even close. Not sure if it was the injury or a poor training plan that did me in the most. After the marathon crash in December I vowed not to do a marathon this calendar year but to race more (as speed work). I structured a week of fartlek on Monday and shorter repeats on Wednesday with a long run of 12-15 on Thursday. This freed up the weekend to race or support my daughters high school team. If the long term goal is a better marathon I'm not sure i should change after only a few months. However, I did run over a minute quicker on a much more difficult course last fall in the middle of marathon training. Maybe more volume at less intensity is a better way for my current body as some things that worked in the 1980's ain't happening now.
WOC- Thumbs up on the recent good news. I see you scheduled the transplant to be able to watch Boston on the 15!
Lucky- I hate cold and am ready for spring as well. I'm lucky in that I have access to a 200m mondo indoor track, no brutal outdoor sessions for these old hamstrings. (What happened to those Wildcats?)
Rtype- it's good to be pain free! I hope we can all get there.
MikeF- have you calculated how many step you've taken?
Keep it up guys,
Edgewood