70 for the week, capped off with 17 today. In that run I did about 7 miles at marathon pace, followed by 4X 1 min surges at 10K pace. Had some travel in the middle of the week, which made for challenges in getting the miles but it all worked out.
70 for the week, capped off with 17 today. In that run I did about 7 miles at marathon pace, followed by 4X 1 min surges at 10K pace. Had some travel in the middle of the week, which made for challenges in getting the miles but it all worked out.
Greetings from soggy SC - we've had temps in the upper 80s for the past few days but today the high is in the 50s with rain. A perfect grading day as we head into our last full week of classes. I'm feeling the pressure of the end of the semester and my legs reflect it.
Sun: 7.4 E
Mon: 8.1 Track (4x800H/200E/400H/400E)
Tue: off
Weds: 60 min biking 20x30sH/90sE
Thu: 7.1 E with 4x150 pickups
Fri: 6.2 E Temp=84
Sat: 8.2 E Cut short 10 miler. Hot and legs dead.
MikeF - My condolences on the loss of your friend. Tom sounds like a great guy. You'll get that AA time - the track season is young.
Allen - Good luck on the HM next week. Racing for place sounds like a good strategy.
Igy - Congrats on your 10k - there are better times ahead.
Have a good week everyone!
happy London marathon day -- got to watch a little before leaving for my own race. mostly fun week including:
M 1:05 run
Tu 2:15 double to/from work
W 60 mins. including 30 minute tempo [a shade over 4.5 miles]
Th 1:20 run
F 60 run, 20 stationary bike
Sa 20 run, 40 stationary bike
Su 30 bike, 30 elliptical, 60 run incl. road 10k 36:58
almost a minute faster than my last 10k a month and a half ago. Fast course and perfect conditions helped. I thought sub-37 plausible and happy to have made it.
3rd M55-59, way behind Mark Neff and 12 sec behind Jean-Christophe Arcaz, whom I certainly recognize but never saw on the course - my poor distance vision rearing its ugly head.
I need to mark this one down in my log so I remember not to make weak excuses in future. I had a lousy travel day yesterday (total 12 hours to get St. Louis to DC, incl. missing a connection in Charlotte by one minute after running through the airport with rolling suitcase and laptop) and woke up tired, congested, negativistic, etc. Felt fine once we got rolling, though.
have a great week,
Dave
I got the upper respiratory thing last weekend that a lot of folks seem to have been hit with recently. Not much of a running week for me. Off Mon, Tue and Wed. Walked 4 on Thu and Fri. Walked 6 on Sat and today. My HR walking yesterday was about what it is running at a moderate pace when I'm healthy, so I probably need a couple of more days to get back to normal.
Seasonal Debut 800 last eve in small college meet. Heat 6. Think I topped 3 out of 10. Race Clock ticking 2:17 at the line. But AT result is never friendly. At near 57 it is a good start. Out in 67 felt fast because I haven't even run a 400 interval that pace yet. Gonna try it again next Sunday morning at Hayward. KP
Tough week of allergies so I only ran 3 days. A light week will probably do me good anyway. Nice 800 KP. I miss being able to run hard. I'm sucking wind after a hard 200 in 45 seconds. Have a good week everyone.
Kept the work load up despite having to work like a dog so I could go on vacation this week (the vacation will likely hurt my 10k next week but it shows I have my priorities right!)
5 swims totaling 6.5 miles
4 runs totaling 25 miles including 8+ today in 85 degrees on the hilly island. Capped that off with a 4 mile round trip hike to one of the most beautiful beaches in the Caribbean.
2 spins totaling 1:40
Good luck Allen and others racing next week; congrats Dave on an incredible time.
Mon. 90 minute mtn bike ride. Syrong effort on hilly terrain. Finished with a very slow 19 minute trot through the bush.
Tue. 32 min kayak across the lower lake and up the creek. 50 min./8km hily trail run felt rubbish.
Wed. 5 km / 30 min hilly run. Was supposed to be 10 but cut it short.
Thu. 2 x my 3 km hill run 160 metres elevation gain a sluggish 42 mins.
A slow 2.6 km jog back to the car after work in the rain in full uniform and with a light pack.
Fri. Just a short walk through the bush with 2 visiting friends.
Sat. One of my visitors was doing the "marathon" trail ride of 42.2 km so I entered the 16 km event. I soloed home in 45 mins then turned around to see my buddy who was well clear (1.43) while riding back to the start, a slower 50 mins return.
Sun. A big day for our little town with the 2d running of our marathon festival.
I ran the 1/4, 10.55 km (trails). My first race since early November. The plan was to run at about 4.30 pace on the flats and try not to lose much time on the hills. Hit 2 km in 8.56 but the modest 1 km climb between 3 and 4 slowed me to a 4.50 although I did pass 12 runners in that km. There is also another km climb back out from the turnaround and I suspect that was close to 5.00 km pace. I was in 10th spot and 2d master at the turn and held on to that position in the 2d half. Finishing time 49.12 a bit quicker than last year.
The other visitor was running the 26.2 km race and she collected 2d in the masters with a solid 2.05.
The marathon was won in 2.35 by a low 2.20s guy. It is deceptively tough course.
The marathon highlight was the run of our extraordinary Lavinia. Her 3.52 might not sound so fast but she is 73 years old. She was only 3 minutes off the single age record running on a rolling dirt trail affected by heavy rain 2 days earlier. It was quite a warm humid day too.
She already has a bunch of age group WRs. She won herself $5000 worth of airfares and accom. for winning the age graded award.
My wife was kept busy in the first aid tent but overall a very successful day.
Still down for the count here and the count is 2 weeks. I gave it a go last Sunday, but things went south after a mile. I've done the ice, heat, and stretch thing with only little improvement, so it's back to the chiro and some Graston tomorrow. Fingers crossed.
The good news is that I have been able to play a little golf (cart, no walking) and got my first eagle!
Finally, to MikeF...I want to join Lucky, Mike L, Charlie, and SCgal in sending along my condolences regarding the early passing of Tom Fleming. I guess the other posters never got to see him run, but I'm here to tell you he was one of the greats and will be sorely missed. RIP TF.
mo'pak,
Some tough running. Which town do you live in?
Igy
imarunr wrote:
Goal Race: Three Sisters Marathon, June 9th
Week of 04/29-05/05
Thanks!
I would think you are not far off on your estimate of 3:10-3:15 but you will have to be careful with that altitude. 3000 feet means 3% slower and adjust for heat.
My week is getting better - still not feeling great. Pretty short of breath and higher heart rate then normal. Pool is shut down this week but at least we onl had a one day meet at Cortland.
Monday 4 miles 8:09 pace felt like crap
Tuesday 4 miles at 8:34 pace felt worse, 12 miles ended short because flatted and spare was flat too.
Wednesday 6 miles 9:09 pace - no not racewalking either really felt like crap
Thursday AM rode the trainer didn't feel to bad 14 miles. PM ran hills 2.7 miles 11:00 pace but at least I didn't feel horrible
Friday 20m bike with Michelle felt ok
Saturday 5 mile run with kids on team (we have 18 PR set) finally felt sort of normal by the end down to 8:00 pace
Sunday Turned 52 today - 30 mile ride 15.2 mph felt good avg 100 watts - finally
Happy birthday Michael. 52 was a fast year ;)
Ghost of Igloi wrote:
mo'pak,
Some tough running. Which town do you live in?
Igy
Quite a distance from you Igy haha. I live in an old gold mining town called Heathcote. It is about 50 kms south of Bendigo in central Victoria in southern Australia. We have a population in the town and it's rural surrounds of about 3000. We are famous these days for our red wine most notably Shiraz.
mo'pak,
My wife tells me that she thinks Shiraz is the only red wine that doesn't contain nitrates, and has gained popularity for it. I have bought Australian wines and they are quite good. Your town sounds interesting. Your posts have a Crocodile Dundee flair to them. Enjoy the color. I will Google Earth your town. We have quite a few old mining towns in our state. Most have not transitioned to anything other than ranching.
Igy
Some amazing results from London in the 50-54. Here's the top 10
Place overall Place gender Place category Name Club Runner no Category Half Finish
28 28 1 » EL YAMANI, MOHAMMED (FRA) 61963 50-54 01:12:45 02:26:36 Add Runner To 'My Favourites'
48 48 2 » Fiz, Martin (ESP) 26.2 Roa... 1234 50-54 01:12:45 02:29:32 Add Runner To 'My Favourites'
82 82 3 » Thompson, Paul (GBR) Ketterin... 1676 50-54 01:14:53 02:31:45 Remove Runner From 'My Favourites'
198 198 4 » Downs, Rob (GBR) Wilmslow... 1226 50-54 01:17:09 02:37:06 Add Runner To 'My Favourites'
360 355 5 » Green, Graham (GBR) Warringt... 1297 50-54 01:16:07 02:41:19 Add Runner To 'My Favourites'
370 364 6 » Mason, Adrian Kevin (GBR) Barnet &... 1019 50-54 01:18:10 02:41:25 Add Runner To 'My Favourites'
412 406 7 » Noakes, James (GBR) Macclesf... 1716 50-54 01:19:39 02:42:27 Add Runner To 'My Favourites'
426 419 8 » Fletcher, Simon (GBR) Seaford ... 1210 50-54 01:20:29 02:42:41 Add Runner To 'My Favourites'
431 424 9 » Bale, Graham (GBR) Plymstoc... 1633 50-54 01:18:01 02:42:47 Add Runner To 'My Favourites'
455 447 10 » Havenhand, Mark (GBR) Kingston... 33500 50-54 01:21:32 02:43:13
mo'pak,
The photos i found of your town and surrounding countryside could be our Treasure Valley of Idaho. We do have wineries here, but a growing trend of recent years. I will now be on the lookout for some Heathcoate Shiraz.
Igy
Hello,
Been a while since I chimed in. Was doing pretty well at end of February, but then dealt with upper respiratory issues for most of March and am now just getting back in the saddle. 33 miles (up from 25 last week), including two workouts and bike rides of 30 minutes (on rollers) and 45 minutes (road), Workouts were:
Tues: 3x(800m, 200m jog, 600m) at 6:00 pace. Had a couple of beers beforehand with a friend who dropped in from out-of-town, which I don't recommend but wasn't actually too back. Always good to train for the Beer Mile.
Friday: 5k tempo run in 19:14. Not where I was in February, but I'll take it
Was thinking about targeting the 1500m at the USATF Masters Champs, but have a lot of international travel in the next few months which will make it difficult to do speedwork. May do the Utica Boilermaker instead.
Oh, as far as Boston, last ran it in 2008, and getting to the start was a nightmare - 2.5 hours on the bus stuk in traffic. Missed my breakfast at a friend's house near the start and was completely famished at the starting line with 26.2 miles looming over my head. I had a decent 13.1 miles, but bonked and spent the last half of the race looking for food handouts from spectators. Lots of orange wedges, but as usual, citrus does not agree with me on/after a long run, and came right up. Finally got half a banana at mile 20, but my then it was too late to get back on pace. Got a standing ovation at mile 24 when I chugged a can of beer that a BU guy handed me, so that was kinda cool. Still finished in 3:26 at age 41, but am not interested in repeating that experience!
Scott
Week 307: 9 hours 5 minutes in 7 runs ....
Even thiugh I still haven't put my last three runs in the log, I know the time because it was a carbon-copy of week 305; except I ran a bit extra on Saturday when it was too chilly to walk at the end. Recent running is leaving my legs much fresher than what I was doing earlier in the year. It's quite noticeable when taking those one- or two-meter dips and rises in the trail. I was running on dead legs without realizing it.
I did not know Tom Fleming at all, but I am sorry for those who lost a friend.
Had a nice 57 mile week with one day off. Comfortable tempo on Sat, vo2 max 300's on Wed. Feeling good about my running these days.
Went like this...
M: 7.72 Miles in 59:52 [7:45 per mile]
T: AM: 4.96 Miles in 38:13 [7:42 per mile] PM: 6.1 Miles in 46:07 [7:33 per mile]
W: 7 Miles in 51:01 [7:17 per mile] with 8x300 all 58poiint, 300 jog rest
T: 8.72 Miles in 1:08:00 [7:47 per mile]
F: Off
S: AM:10 Miles in 1:11:20 [7:08 per mile] miles 4-7 in 18:13 607,606,600 PM: 5.11 Miles in 36:56 [7:13 per mile]
S: 7.11 Miles in 57:49 [8:07 per mile]
More of the same this week. Next race a 5k on May 5.
Have a good week,
Dave
Up yours a$$ wipe.