RacerDB
It was a 4 miler, pancake flat, and certified. He went 21:30. He hasn't deteriorated much over the years, certainly less than me. I've never been competitive with him. He ran D1 and I never even ran XC in high school. The race Next Sunday is 7 miles. He mostly runs 5ks and I can't tell you the last time I saw results for anything longer than this 7 miler.
Week 313: 8 hours 42 minutes in 6 runs
Mon - 58 mins slow on grass
Tue - 1 hr 27 mins moderate
Wed - off, unplanned
Thu - 1 hr 44 mins easy prog. to moderate
Fri - 58 mins slow on grass
Sat - 2 hrs 8 mins long run, see below
Sun - 1 hr 27 mins easy
The Monday holiday really messed with my sleep, consequently I slept in on the next easy day. Saturday long run plan was for out in 1:06, back in 1:02. But I started a couple hours later in the morning than I wanted. After 25 mins coming back, I had to modify the plan, running a little harder when I had shade, a little easier when I didn't. As the run went on the tingling in my shoulders spread to the chest and then to the top of the head, despite the fourth stop for water. I actually did the back part in 59:35, as a reward I got to extend my run by two-and-a-half very tough minutes. Today was even hotter, but no tingling on the easy run. Stay cool if you're in the northern hemisphere.
Not half fast wrote:
He mostly runs 5ks and I can't tell you the last time I saw results for anything longer than this 7 miler.
This is where I met him. He ran well at this HILLY!!! 15k two years ago!
http://m.raceresults360.com/v1/index.html?racekey=wAaksO#resultsDave
I hear you Alan. I only ran 1 hr 16 min Saturday but my legs were jello the last mile. I don't know if my body can acclimate to the heat as a 57 year old. I may have to start getting up at 5am again UGH. 25 miles for me this week over 6 runs.
Mon- 4.5 miles in 44 min
Tue- 5 miles w 3 tempo in 23:57
Wed- 3 miles in 31 min
Thu- 3 miles in 32 min w 6 hill sprints (walk rec)
Fri- off
Sat- 7.7 miles in 76 min
Sun- 2 miles in 21 mins with sprint drills
Stay cool and recover well
Nope, different guy.
http://www.coolrunning.com/results/17/ct/May27_Delane_set1.shtml
I haven't seen his name before. He'll be a nice add to the AG. A quick scan of Athlinks shows he's been a solid runner for a long time.
Dave
Good Morning,
Hey here is something that may help those that are getting older. This morning I had scheduled 8 x 400m @ repetition pace with 200m walk. Well after the first one I was really dead-legged, which makes sense when viewing my training log. In the past, I would have tried to make up the work out the next day. I have found instead, better to toss this day out, get back on plan. In this case I will have a hard day again Wednesday morning, just not what I planned today. Years ago I would have found a way to muscle through, squeeze every repetition or interval in on a "make-up day," which does not work for most in the mid-60s.
Igy
I had to laugh at my first sentence. As lucky2b says you know what I mean!
Have a good week.
Igy
Week 312
LMLS = lunge matrix leg swing warmup. SAM 1 easy = strength and mobility workout level 1 easy day. (See Jay Johnson)
At least some consistency, 10 workouts for last two weeks. Base building from an unfit start.
M Mtn Bike Sky rolling hills trail out-n-back 52 mins bike
Tu Hill Run. Sky rolling hills trail out-n-back LMLS, Run 8 mins, walk/calisthentics 2 mins. (toe touch, knee bends, calf soleus stretch) 38 mins Run
W Flat Road Run LMLS ,6 min row, LG Crk flat road run from Athletic Club. SAM 1 easy. 9 min run, 1 min waling calisthenics (toe touch, calf stretch, knee bend) 43 mins run
Th Mtn Bike, Sky rolling hills trail to CR prking lot out-n-back. SAM 1 easy 74 mins bike
F -
Sa -
Su Trail run home to JN trail. LMLS, run, SAM 1 easy 9 min run, 1 min waling calisthenics (toe touch, calf stretch, knee bend) Very Lethargic Sunday afternoon workout after weekend of too much eating and drinking w/ family. 41 mins run
Not half fast wrote:
Nope, different guy.
http://www.coolrunning.com/results/17/ct/May27_Delane_set1.shtml
Agreed.
Alan Bennet wrote:After 25 mins coming back, I had to modify the plan, running a little harder when I had shade, a little easier when I didn't.
I sometimes wonder if we should be doing the opposite -- running a little easier in the shade and a little harder in the sun. That way, we get to spend more time in the shade. It's like running easy on downhill and hard on uphill on a hilly course, if that makes any sense at all, which it may not.
My week:
M: off.
T: 6 miles.
W: 7 miles.
R: 6 miles.
F: 7 miles.
SA: 6 miles.
SU: 10 miles.
It was hot on Sunday afternoon with heat index over 85. But being partly cloudy made it a little easier. And I made one change to my lifting routine. I am now using a trap bar for my deadlift to avoid any future back problem. I hope it works.
How fit am I masters friends & experts? Feeling confident about today's track session. What do you think I can run for 1500m 8 days from now?
Today.... 2 sets with 5min recovery in-between intervals; and it WAS difficult!
800 @ 2:29
400 @ 74
200 @ 33
800 @ 2:24
400 @ 71
200 @ 31
Thanks!
KP
KP wrote:
How fit am I masters friends & experts? Feeling confident about today's track session. What do you think I can run for 1500m 8 days from now?
Today.... 2 sets with 5min recovery in-between intervals; and it WAS difficult!
800 @ 2:29
400 @ 74
200 @ 33
800 @ 2:24
400 @ 71
200 @ 31
Thanks!
KP
Nice to see you fired up. No expert by any means but I can do a WAG of
4:38 +/-5.
Charlie's got it.
KP wrote:
How fit am I masters friends & experts? Feeling confident about today's track session. What do you think I can run for 1500m 8 days from now?
Today.... 2 sets with 5min recovery in-between intervals; and it WAS difficult!
800 @ 2:29
400 @ 74
200 @ 33
800 @ 2:24
400 @ 71
200 @ 31
Thanks!
KP
I would guess sub 4:50 mile. Whats that for 1500? 4:33'ish?
That's a solid workout. Your top end speed is pretty good. Have you been keeping your miles up?
Dave
KP wrote:
How fit am I masters friends & experts? Feeling confident about today's track session. What do you think I can run for 1500m 8 days from now?
I was going to say 4:40 give or take a few....Charlie and Dave both seem to be in the same ballpark. Helluva solid workout!
Also, thanks for the kudos on my sub-par race effort last weekend. As you say, it's all relative. I ran the same course last year in 19:43. A minute slower (but 8-9 lbs heavier) was not unexpected, but certainly a cause to consider what to do next. The old tricks aren't working. A friend of mine quoted from an article that "you can't outrun a bad diet." Food (healthy, of course) for thought.
Cheers!
4:35 or a bit under, have a good run!
Just turned 60 and trying to come back from long-term injury.
Haven't got any real idea where I am at as I haven't been doing consistent track sessions for about three years.
Had first go at a decent track session the other day and did 16x300m at an average of 63.5 sec with 1 min/100m slow jog recovery. Pace was very consistent other than kicking in a 57 for the last one.
Anybody got a feeling that they could do something similar and what it might translate to at 1500/3000/5000m range?
Most of the rest of the time I've just been doing steady 40-45 min runs at right on 7:00 min/mile, with the odd 60-70 min.
Cavorty wrote:
Just turned 60 and trying to come back from long-term injury.
Haven't got any real idea where I am at as I haven't been doing consistent track sessions for about three years.
Had first go at a decent track session the other day and did 16x300m at an average of 63.5 sec with 1 min/100m slow jog recovery. Pace was very consistent other than kicking in a 57 for the last one.
Anybody got a feeling that they could do something similar and what it might translate to at 1500/3000/5000m range?
Most of the rest of the time I've just been doing steady 40-45 min runs at right on 7:00 min/mile, with the odd 60-70 min.
1500 5:10 to 5:30 300s are pretty short even 16 on short rest so you got the speed to run 84s / 5:15 but do you have the strength?
Search on your handle looks like you are on the comeback trail. I just did a 4:13 1200 medium hard effort. I will be racing the 1500 on the 24th. There is at least one other guy looking to run 5:10 so you might be interested as well.
https://www.pdxmasterstrackandfield.com/upcoming-meetsSo quick report on the KCCC 1 mile (track) last night, I ran 7:32.5 for 7th of 25 in the 65+ age group in 80 degree, breezy weather. Got out in 13th, too many guys running on too much testosterone, but it worked out. This was the fastest I had run since my near-10 miler 17 days ago, which was a good effort. So I scored some top placing points for the team and felt very aggressive throughout. Only one guy close in front of me at the finish.
My wife, feeling her hamstrings from step one, ran a cautious 7:28.6 to win by 3 and a 1/3 seconds. So no sub-7, nor a sub 7:18 for a new age group record, but she has the gold medal and was able to jog easy with me today.
Best of luck to all Master's/Seniors in the upcoming weekend's races.