Bumping to front page; haven't posted on a while myself.
42 miles on 5 runs with 13 yesterday. This was biggest mileage week since the last week of 2014...wow. Hit 41 miles on Thanksgiving week too, but didn't realize it had been nearly two years since 40+ weeks were somewhat routine.
Making slow progress again. Would like to run Indoor Nats but probably not likely.
Bringing up some news a few months old, but wondered what you fellow masters thought of it: the 4 year suspension back in August of Tom Cawley, a fellow mid distance runner from NJ. Tom apparently received a suspension despite never having taken or failed a drug test. The substances for which he was sanctioned cannot be detected via urinalysis, only blood testing. I found this one rather intriguing because exactly how was such definitive evidence obtained? Surely "someone" reporting "something" wasn't enough evidence to have Tom admit to his usage. So were his internet records tracked? Did USADA go dumpster diving? I am in no way endorsing drug testing and if Tom cheated he must surely pay the price, but I wonder whether USADA's evidence gathering violated Tom's due process rights. Thoughts?
don't know him or anything about the incident.
first really cold weather of the season in DC area this week, though I realize nothing compared to what some of you are getting. ok week of training for me with 10.5 hours total aerobic activity, of which 5.5 hours running, incl.
1:10 run thurs with 3 X 10 mins. (2:00 recovery) at marathon pace
45 mins with some hill repeats today
happy Winter Solstice Week to all,
Dave
Half marathon yesterday NW Phoenix. 1st in over 60 guys with a 1:53. Small field. Was my 4th Half of the year. So for 2016 I did
5 races in Iowa
5 races in Arizona and
10+ races in Wisconsin. I usually do a few more but it was a very hot summer and we were also busy selling a house by Madison and moving to the woods in SW WI.
A lot of concrete yesterday and I can feel it but I have nothing near term planned so I'll ride bike and hike. Take care. Merry Christmas.
Good Morning,
My latest come back is progressing and the benchmark goes back a little further than Reno. I challenged myself this week with a race in single digit temperatures. The race has a history going back over 30 years. I was disciplined in my approach to the race, which I am referring to proper warm-up and attire for a cold race day. I made sure i warmed up even though is was uncomfortable, being careful on timing of strides, etc. The attire especially paid benefits as I reeled in some youngsters that had over dressed for the conditions.
Sunday: off
Monday: 3 way lunges; 2 miles easy; 16 x 100m 2 easy, 2 good
Tuesday: very cold temperatures ( teens); leg swings; 2 miles easy; 800m-1,200m-1,400m-1,600m all at tempo pace but not timed due to conditions / 2:00 rest; mile easy
Wednesday: treadmill, 3 miles 1/10th walk and 2/10ths easy
Thursday: treadmill, 2 miles easy; .63 @ 7:30-7:22 pace / 5:00 rest; .37 @ 7:22-6:41 pace; mile easy
Friday: treadmill, 2 miles 12:00-8:00 pace
Saturday: Boise YMCA Christmas Run; 2 miles easy; 5 x 50m strides / 50m walk; 2.05 miles on GPS; first mile 7:40, and second mile 7:38; finished strong reeling in a ten year old with a blazing kick (somewhat overstated). First 65 AG.
Sunday: off
Have a good week.
Igy
Congrats Ghost and topcat on your races!
My week:
Mon = 5 miles elliptical@7:16 pace
Tue = 3 miles treadmill, easy
Wed = 5 miles elliptical@7:08 pace
Thu = 3 miles treadmill, easy, from 11 to 9:20 pace progression
Fri = 5 miles elliptical@7:08 pace
Sat = 3 1600’s on track, medium: 8:48, 8:18, 7:54 w 100 meter walk between
Sun = 5 miles elliptical@7:06 pace
OK week. Due to weather had to run on TM a few times. Still not used to the TM. Thur, 9:20 pace felt too fast for safety. Sat I wanted to test the right arch/heel and was pleased to feel fairly comfortable in the 8 min range. But it was not happy going any faster and I had to ease back before I got a good idea of my fitness.
Have a good week everyone.
As always, I enjoy reading the race reports and studying everyone's training. Lots of good stuff.
After my head/chest cold continued into a second week, I decided to rest for four days ... so not a very impressive week. I'm still not healthy, but got out for an easy 12 miles today:
Mon: 12.0 mi @ 7:58/mi
Tues: 4.6 mi @ 8:37/mi
Wed: off
Thurs: off
Fri: off
Sat: off
Sun: 12.0 mi @ 8:39/mi
Below are my goals for this coming year, and some previous times for context. I returned to consistent training last year after many years off, but ran only two or three days per week until recently. So despite getting older (will be 58), I am looking for improvement in 2017:
2017 Goals
5K: 19:20
Marathon: 3:15:00
2016 Bests
5K: 20:03
Marathon: 3:25:27
Masters PRs (2003)
5K: 17:10
Marathon: 2:56:03
Open PRs (1982)
5K: 16:10
Marathon: 2:40:40
Happy trails, everyone!
Had a great week at the USTFCCA convention in Orlando.
Monday traveled all day
Tuesday Golfed 18 on the pro course - then went and lifted - added 5lbs to everything - Diner and beers with friends
Wednesday Went and ran around golf course along with a lot of other people. We got an email from the USTFCCA to please not run on the golf course :) Hall of Fame dinner a lot of beer
Thursday 5 mile run and 2000yd swim in the lazy river - with the current so I felt like Aqua man Mondo Barbeque lot of food, slightly less beer
Friday 4 mile run and high rep wts Bowerman aprroparte amount of food and beer
Saturday Traveled all day
Sunday 5 mile run to late in the day to dark and to icy but it was worth it to watch the Packers win.
Here is a link about Tom Cawley.
http://www.usada.org/thomas-cawley-accepts-doping-sanction/
He's 57 years old and lives in NJ. You may have raced against him even though you don't know of him. I realize that the attitude that we all should have is "screw the dopers" but I'm not cool with USADA's tactics if they did indeed deny him due process. USADA is funded by the federal government and should follow legislative guidelines. They cannot claim private entity status and still accept federal funding. As troubling as doping is to me, this possible denial of judicial due process as guaranteed by the Constitution is much more troubling. I find it rather amazing and a bit disturbing that it seems to elicit a shoulder shrug.
Week 289: 5 hours 28 minutes in 6 runs.
Mon - 33 min easy
Tue - 1 hr easy
Wed - off (needed sleep more than a run)
Thu - 47 min hilly
Fri - 47 min hilly
Sat - 1 hr 31 min in a miserable cold rain, big negative split just to get it over with
Sun - 50 min hilly
With the colder weather I can't run on the paths, they are too icy. Running on the roads means tackling a little more hilliness. It's a good test for the calf, so far so good. Fitness is crap, though.
@Allen1959 - Good plan, looks do-able for you. Getting it to work still takes some luck though.
@Golden Oldster - *shrug*
It's hard to get worked up over "questions" which are not backed up by any actual facts.
*************************
Week 289
*************************
Belated greetings, 50+ers! Thanks guys for getting the thread rolling for the week! Glad I don't have to lead off all the time,
Well, it was a non-week for me; didn't run one lick. I still needed another week of downtime (mental and physical) from this fall semester to work on other things, so my weekly running mileage was exactly zero. I did do some squats, however. I've been thinking about my hip and how squats was good for my hips, but I'd developed knee issues in the past when trying to squat and run concurrrently. So maybe I was thinking about not mixing the two, or maybe I just needed another week of downtime. Who knows. But I did get 5 in today @ a very comfortable 7:40 pace, and I think it'll be a good week leading up to Christmas day, so I'm not too worried about it.
Congrats to amkelley and SCgal (and others) on their recent races. Great reads!
I'm sure I'll have more to say Christmas morn.
All the Best!
Good week all on the treadmill 90 minutes x 6 days due to snow and ice
Various inclines with about 10 miles of running and about 25 miles of walking
No real structure but I did get the HR up over 170 a few times. I would characterize 3 of the 6 days as quality workouts.
I like running hard with a steep incline to lessen the impact so I am going to keep doing quality on the treadmill . Not sure how accurate the conversions are but I am hoping they are close.
http://www.hillrunner.com/training/tmillchart.php
Feeling GREAT!
REALLY digging this week's postings...thanks all y'all.
Plenty of distractions this time of year between weather, parties, end of year professional responsibilities, and a lack of imminent competitive opportunities...all the more reason to stay vigilant AND in so doing set one's self up to have success as early as February, March, and April
Somehow managed 41 miles this week highlighted by a session of hard repeats (2:00, 3:00, 4:00, 4:00, 3:00, 2:00) on the back end of an 8 miler. The other highlight a frigid 2 mile time trial at 13:40...about :20 seconds slower than desired but it is what it is.
Oh, and knocked out 248 push ups and 1020 sit ups plus two gym workouts, one hour and a half of deep tissue massage and myofascial release plus one 30 minute session in them Normatech compression leg thingamajigs. Am a firm believer in all of the ancillary crud ;}
Through it all, I managed to actually gain nearly 2 lbs these past 7 days, which is particularly daunting in light of the fact that this UPcoming week and the next are pre-planned calorie laden glutton-fests...not to be even vaguely confused with gluten free.
Sending everybody good vibrations for a fantastic penultimate week of 2016...be sure to 'train don't strain'...and warmest of holiday wishes to you
your pal.
MF
Allen,
Great to set goals. I have always set goals. I have found it difficult in later years when it seems doing the most inconspicuous activities led to injury.
Just last week I shoveled snow for 30 minutes and it sent my body into a tailspin for five days. I have a friend that said "I schedule yard work in my training log as cross training." As they say getting older ain't for wussies. That said, I would like to reach the USA Masters All-American Standards for my age group. Possible, for me it requires dedication (nutrition/training), but also a tailwind of good karma (luck).
Best,
Igy
Igy,
YOUR goals and mine appear absolutely identical...am motivated almost entirely by the one mile 'All American' standard...one that I may have scoffed at while age 58 but now, approaching 61, is seriously intimidating...let's go get 'em my man...once again...you IN???
MF
Allen1959 wrote:
2016 Bests
5K: 20:03
Marathon: 3:25:27
Open PRs (1982)
5K: 16:10
Marathon: 2:40:40
Interesting. I am also 58, female, and my open PRs are from 1992. Both my 5K PR and my marathon PR are almost exactly two minutes slower than yours. However, I've lost a lot more with age than you. My PRs from last year were a 22:55 5K and a 1:40:42 half marathon, and I haven't been able to finish a marathon since 2004 (always get injured when I try to train).
I just completed my biggest week since early May, running 7 consecutive days for 67 miles total, all of them slow. Today's 14-miler was the first really cold run of the year (29 degrees--insert laughs about the California wimp). I just couldn't force my leg turnover to increase and the pace was pathetic, but I finished the run feeling very fresh. There are worse things.
My sore Achilles tendon held up surprisingly well to this past week's high mileage, but now it's time to give it a break. Tomorrow I'll be back in the garage on the bike trainer.
Mon. 48 min mtn bike. 5 km hilly hike. 2 x 3.5 km walks with weighted backpack.
Tue. 2 x 3.5 km walks with weighted backpack. 33 min kayak. 5 km run rough trails 147 m. elevation gain 33 mins.
Wed. 27 min mtn bike inc on long steep rough climb. Punctured on the downhill (no spares) so hauled the bike through the bush to home.
9.8 km run on flat trails 51 min.
Walked 2.5 km with weighted backpack inc a dash up a tower.
A quick km walk back at night with weighted backpack.
Thu. 42 min kayak session.
Fri. 1 hr 13 min mtn bike ride.
Sat. 7.6 km run (5 x roo hill) 400m elevation gain 1 hour.
Sun. 9.5 km run with 4 roo hills and some extra climbs 480 m elevation gain 1 hr 15 min.
A lighter week after 2 pretty big ones.
Golden Oldster wrote:
Here is a link about Tom Cawley.
http://www.usada.org/thomas-cawley-accepts-doping-sanction/He's 57 years old and lives in NJ. You may have raced against him even though you don't know of him. I realize that the attitude that we all should have is "screw the dopers" but I'm not cool with USADA's tactics if they did indeed deny him due process. USADA is funded by the federal government and should follow legislative guidelines. They cannot claim private entity status and still accept federal funding. As troubling as doping is to me, this possible denial of judicial due process as guaranteed by the Constitution is much more troubling. I find it rather amazing and a bit disturbing that it seems to elicit a shoulder shrug.
Any number of simple ways to bust this dickhead. I imagine USADA operated within the rules that apply.
MikeF,
Count me in as equally daunted but willing to get after it. I might get an early crack this indoor season, but the main goal will have to wait until summer.
Igy
Allen 1959. Nice to see the some goals lined up with recent races and PRs. I'll try to line something up later.
Reno good to see you back here, I recall your posts from a couple years back.
I threw out some goals this time last year (90% age grade and podium finish at USATF Club XC). Those were pretty high end and I didn't really get a chance to even attempt either of them at sea level.
Year was marred by some health and injury issues. But I did run 37:30 for 10K at altitude over the summer. That was my performance highlight of the year, with the 4 day relay in Scandinavia as the experiential high.
As for this week, 55 miles with 8X 30 sec hill reps on Tuesday and 10 miles with 3 and 2 mile reps at marathon pace (on treadmill while it was -10 and snowing outside), but my ITB flared up over the weekend so I'm taking some days off before it becomes a longer term issue.