Describe Your Running Today, Part II

Skied a timed 42K in the UP today. 4:11xx...hmmm...20 minutes slower than 2 years ago. Sobering. 222/253 in that segment of the race. Slipped way back from mid pack.

It was a gorgeous day in the Northwoods. Festive atmosphere and friendly faces made for a rewarding day despite the lackluster race results. Rock on Ironwood.

Ran about 13.5 miles. Cold here in NY but had to take a day off yesterday with blustering wind. I ran 15 loops of .84 miles on grass/dirt plus 1/2 mile each way there from my house.

I thought of doing just 9 loops but with the chance of weather getting even worst tomorrow so did extra loops. I felt great! It seems my "gears" are coming back little by little.

Sunday; 2 ski hours at Forest Springs with the Bride. Skated in deference to the Classic musculature which was in need of light duty.

Sunny and calm, a perfect northwoods day.

Monday; AM. 5.3 miles at 9 min pace. The dog was his usual curious self and the roads were traffic free. I think I've finally got the ball rolling.

BTW; were I closer to Rome I would consider myself a perfect candidate for teaching the "how to rest class."

Well, Bushman, anytime you are in the vicinity please give a shout. The MOARG unfortunately did not happen, but drop ins could be a partial replacement option.

Re teaching how to rest, it came because a couple of moms and dads were desperate last saturday because their kids were saying they were too tired to come to the track. So as they called me over to try and swerve the day's outcome, i thought that's exactly what you come to the track to learn: how to manage fatigue. So i told the kids, and with a bit of personal attention, you would be suprised how smart 6-8yolds can be. Within minutes and after wiping off a few tears we were in lanes 5 and 6 doing intervals, kid style of course, which they very much enjoyed! It was the whole idea of being obliged when they felt tired they loathed like mules on a mountain trail...

Yesterday

Family day. Played random games in the park

Saturday

Kids Athletics, as i mentioned, learned how to teach fatigue management to kids...and their parents...

AM Tuesday. 25 minutes on the machines, split between the spin trainer and elliptical. Just plain nasty outside.

today

5 + 2k on the track with four other colleagues...lunchtime group is growing...

Weds. AM; 32 spintrainer minutes.

Thurs.AM;46 spintrainer minutes.

Outside conditions were 15MPH breeze at -10F. No, thanks.

testing....1...2...3....well after a nearly 4 week hiatus, I'm back....the Ache-illes responded to the rest, though it did not completely heal....followed a lot of the advice I read here and at other sites....eccentric calf stretches, etc.....did some biking and walking in the interim.....then read someone talk about running to help it....who would have thunk it?....anyway gave it a go on Tuesday.....made a firm commitment to stay between 20 and 25 and ended at 22'....things loosened up nicely as I went along....kept the pace slow and the stride length conservative....iced and stretched when done.....felt fine the rest of the day....a little stiffness yesterday, but nothing too bad....repeated the run today, but got caught up in the scenery and went 31'....same post-run therapy and similar results....it's not 100%, but it's much better than it was....there is hope for us old farts....will try again on Saturday if all remains the same....

That's the spirit O2. In flatus, in victus, remorseless.

Carpe Diem, always. Good luck with your Saturday go. And I mean that in a good way.

I've been trying something shorter and more intense on the spintrainer. 25 to 50 minutes; wrapping up with tabata type intervals.....i.e. 30-45 seconds max effort with 90 second rest periods. the rest periods are active at about 55% HR max. So far, 3-4 cycles of this interval regimen leave me spent and gasping for air. Were I to try running a similar workout, something would most certainly blow up. On the bike or skis, we are holding together.

The response seen so far is a drop in resting HR from 47 to 45 this week. Plus, some spring in my step that has been absent for longer than I can remember.

Got to try a different approach after the humble pie dished up in Ironwood last weekend. For crying out loud....7th of 8 in 60-69 AG.... roundly bested by a 74YO as well. We can only go up from here.

Bushman

in the 60-69 they should be giving prizes to top tn just for making it to the start line... proudovya Bushman!

Today KIds athletics, usual two hours of bliss, started at Paolo Rosi track with a heavy fog, so started doing proprioceptive and running with eyes closed drills...made no darned diff anyway. Kids loved it.

Tomorrow,

10K race planned as a fun run, second mass event of the year.

30' in the snow.....a bit slippery in spots, but enjoyable despite the conditions...status quo with the boo boo....feeling more optimistic day by day....just need to remain conservative....Monday next...

Thanks for the encouragement TPCB. Being able to take the line is a reward enough in itself. My appetite for humble pie remains unabated though. Snekkivik Classic on tap to day. Covered 12K in 42:18, good enough for 18/30 OA and 6/8 in 60-69AG. Not moving up fast, but we are moving up. Chalk it up to the plyos(i.e. burpees) and increased intensity through out the week.

What do ya think 02, the status quo for us veterans ...conservative is imperative??

PM; Ski outing with the Bride and daughter #1. The power of youth.. #1 Daughter was out of sight in a flash... Bride and I cover 10 k on skate skiis while she stopped periodically to wait for us.

Beaut of a sunny mid teens calm day.

5.5 with Zola (my golden retriever) at 7:05 pace. Balmy 45 degree weather for January in Wyoming...Was happy to enjoy some clear streets before the next storm rolls in.

today

Miguel 10k run in rome

Becnhmarked it at 8min/mile pace barefoot.

Just to get an idea of what the rest of he year is going to be like.

today,

travel and rest

Sunday; Rest;... Family gathering to wish our 96yo Aunt a Happy Birthday.

5" of new snow over night.

today

office worked-out, hit the gym, random exercises.

today

much better than yesterday, some lunchtime running at the track with a buddy plus kenyan diagonals at will, did about 10 laps (meaning two diagonals plus two recovery counts as 1 lap)