I am feeling much better as my latest setback is fading away. This past week I managed to do four 5 mile jog/walks. I did weight lifting once for my upper body. I'm still cautious against straining my glute so I will stay away from the weights for that area at least a couple weeks longer. I enjoy reading all the posts from everyone. It's like having a virtual running group.
Am just SO so glad that the bone on bone sharp pain in my foot has not responded to three cortisone shots...otherwise I'd likely be competing in Baton Rouge at USATF National Geezers T&F Championships, which, by the looks of if from my FB trackster friend's postings, appears to be pretty crappy...one pal posted that the conditions for the 400 meter qualifying rounds were so abysmal that they were moved to LSU's indoor track facility. To paraphrase a line from Green Acres, "darling I love you but give me Spokane in 2018"
Knocked out 35 miles for the week...28 of them on the high school track...231 streak days in a row...28 miles shy of 1000 year to date in 2017...107,534 lifetime.
My wife has threatened an intervention and thinks I should find some sort of 12 step program...says I am a drinker with a running problem ;)
Train don't strain,
MF
Speed
Wednesday July 12th PaceWork 4 x 100 with 100 jog 19 then three 18s. Felt good so this is where I am heading.
Friday July 14th PaceWork 11 x 100 22,19s,18s,17low with 100 jog in between 2 x 200 35low(guess stop watch user error) 200 jog then a nice 35.56. Man these felt GREAT. I can see the promised land. The 17 was close to 400 effort so I guess I can run 68 in trainers right now.
Of Interest:
http://live.finishtiming.com/#/results/meet/20170218/event/175/Final
The M1500 60 would have been a perfect race for me. Small field but the first 2 guys were 62 79 79 then kick 78 vs 86. The guy in 3rd was the fellow who nipped me at Hayward.
Training
Anyhow my return to base is going well lots of days off have left me feeling good. Ramping up a steady diet of treadmill hills keeping the HR at 50MHR Karvonen. This is 8 percent grade at 3.6mph HR low 90s. The idea is low impact volume that transfers to running. Walking up the hills seems to be closer to running than walking the flats. Also started getting in some steep hills for the eccentric strengthening on the descents. These feel great
Link above is to :
2017 USATF National Masters T& F Championship
Jul 13, 2017 - Jul 16, 2017
Bernie Moore Stadium
http://live.finishtiming.com/#/results/meet/20170218/event/175/Final
Greetings, once again, as another week goes into the training log.
Only four running days this past week as I endeavor to get ahead of my various ailments. Not winning that battle. Thursday's Lactate Threshold workout was difficult and disappointing. I was looking for something closer to 6:35 pace; knee pain was a factor, but I fear my fitness is eroding. Really need an LT pace of 6:30 to have a realistic shot at my marathon goal.
My training week:
JULY 10-16, 2017:
LR: 20.0 miles @ 8:54/mi
Easy:Bike 22.9 miles @ 18.3 mph
Easy: 7.0 miles @ 8:35/mi
LT: 2.5-mi warmup; 5.0 miles @ 6:45; 2.5-mi cooldown
Easy:Bike 18.3 miles @ 19.1 mph
LR2: 14.3 miles @ 7:42/mi
Off
WEEK TOTAL: 51.3 MILES
Happy trails, everyone. Speedy recoveries wished for all those nursing injuries, and continued progressed wished for those returning to training and racing. Looking forward to seeing the race reports from the folks out there in competition land!
-Allen
Another good week, this time with four jogs totaling nearly 21 miles (hold your applause please!). Legs had been a bit weary, so I took Friday completely off -- no jogging, golfing, or walking. That paid off as Saturday's jog I was more refreshed and pushed things out to the 58 minute mark at my best pace in quite some time. Can the elusive 1 hour run be far behind?
Only one day of golf this week with a slightly better than average score.
MikeF, you and I appear to have the same problems. I feel your "pain", brother.
Have a good week, all.
happy mid-July!
fun week for me incl. my first Park Run
M 2:15 double
Tu 1:10 with hill repeats, 30:00 bike, 1 "killer kettlebells" class
W 1:00
Th 50:00
F 40 run, 60 bike
Sa 60 run incl. 5k in 18:31 (2nd OA, first AG) + 30 bike
Su 1:20
The Saturday race was fun -- I had my excuses lined up and ready (canal towpath soft and muddy from overnight rains; high humidity) and got out at a steady pace, moved up to 2nd before the turnaround, chased down the leader (approx. 18-yo man) with about 800m to go, started worrying about how to respond to LRC critics of my "boring, sit-and-kick" tactics........
......but that became moot when he ran away and left me in the dust in final 400 or so, winning by 4 seconds.
However, I paid the winner back with my trusty "birth certificate" tactic, which carried me to victory in the age-graded results that the park run site helpfully calculates (82.99%). Getting old works!
have a great week,
Dave
@dhaaga, I just learned about Park Runs in a Wall Street Journal article. Sounds like fun but I seriously doubt there's any such thing within reasonable driving distance of me. Sounds like a nice idea, though!
Saw a second orthopedist about my Achilles tendon. This one doesn't think that surgery should be the first option, and instead wants to immobilize my ankle in a boot for a few months. Ugh (but not nearly as ugh as surgery). I said I'd think about it.
This week I did manage three 4-mile runs--one barely jogging, the other two at a reasonable comfortable running pace. Plus 200+ miles on the bike.
Next week I'm off for a 3-day backpacking trip with my husband. I'm afraid this will beat up my bad Achilles pretty seriously, but I really do want to get out for one backpacking trip this summer. When I get home I'll evaluate the damage and decide how to proceed.
Stay cool, all.
Backed off this week and only ran 23.2 miles with all but one day slow. I was run down after last weeks 10 mile run and climbing up and down a ladder while power washing the vinyl siding. Legs felt better on Thursday's fartlek but the rest of the week was a slog.
M off
Tu 5.5 miles trail in 56 min
W off
Th 4.1 miles fartlek (last 3 miles were 1 min steady, 1 min easy) in 37 min
F 3.3 miles in 33:45
Sa 6.9 miles trail in 76 min
Su 3.4 miles in 37 min with form drills.
Hope next week goes better. Getting up at 5am to beat the heat is wearing on me. Have a good week everyone
Nice 5K the other week racerdb! You were disappointed a few weeks back but 17:08 is killing it.
I have some mild regret at not running USATF (but Baton Rouge in July sounds brutal, or something like Boilermaker or Bix). However last month was huge for travel and I have another trip next month to take one of my kids to a school where he will be doing an exchange year. Oct and Dec look like good months for some masters championship racing so that's the plan.
Good mid summer week with just under 72 miles
(rounded miles)
M - 6 recovery
T - 10 with a relatively rare interval workout, this time on a gravel track near my place of work. 4X800 (avg 2:53) with 2:00 jog, and 4X 300 progression 60 to 57 with 1 min jog
W - double 5 and 5
Th - easy 8
F - 12.5 with long tempo (6.5 at 6:18)
S - easy 7 AM easy 3.5 PM
Su - 14 mile out and back road run @7500' to 8300', with out (uphill) at 8:04 and down a fartlek of sorts that included 2X1 mile at MP, 1X 1 mile and 0.5 at HM pace with easy running in between. I have a half on this course next month and testing the waters for pacing.
I also have MikeF's problem...Enjoying all the posts this week. Good reading!
Welp, I survived my first week of Mile specific training. Happy with where I'm at. Just need to continue with my injury free streak!
M: 5.6 Miles 8x200 avg 32.45 (32.9,32.9,32.7,32.5,32.2,31.9,32.2,32.3) 100 walk; 2:30 sendoffs
T: 5.91 Miles Easy
W: 6.8 Miles in 52:30 [7:43 per mile]
T: 6.17 Miles 600(1:50.9),500(1:31.2),400(71.5),300(53.2),200(35.0),100(16.2) Full recovery
F: 5.65 Miles in 44:20 [7:50 per mile]
S: 6.32 Miles in 49:47 [7:52 per mile]
S: 8 Miles in 55:33 [6:56 per mile] with 3 miles in 18:06 (625,602,539)
Next week we'll be doing doing KP's 800-400-200-800-400-200 workout on Wednesday...I'll let my training partner pick Saturdays workout.
Have a good week,
Dave
For the first time since my Achilles problems started in 2012, I feel like I may be close to competitive racing again. I still have to manage it, and only run 4x per week supplemented by riding on the ElliptiGO.
This week's efforts totaled 32 miles running, 109 miles riding:
Mon - 20 mile ride
Tues - 3x 500 (300 jog) 300 (500 jog). 1:32 (2:00j) 53 (3:00j); 1:32 (2:00j) 52 (3:00j); 1:31 (2:00j) 51
Wed - 20 mile ride
Thu - 20 mile ride at noon; then an allcomers track meet evening. Three events in span of 45 minutes: Mile @ 5:05 with even splits; about 20+ minutes rest, then an 800 @ 2:40 pacing a friend; 15+ minutes then 400 @ 64. That's the fastest 400 since 2011.
Fri - 20 miles ride
Sat - 11.25 mile run
Sun - 21 mile ride w/ 4x Mile on the track; then a 7 mile run.
I'll be in Toronto next month for NCCWMA Masters.
Now to watch Rabat DL on the computer and the Tour on TV. Life is good.
jm
Runnerdb, incredible performance the week before, congrats.
Working thru some issues but persevered this week.
4 runs totaling 24 miles including 10 hilly yesterday in 7:16
Big swimming week, 5 totaling 8 miles including 2 this am in 61:15. That makes me happy!
2 spins x 40 min each.
Played tennis yesterday for only the 2nd time in 25 years. Used to play a ton before that with my wife who's now a 4.5. Amazing how sport specific shape I'm in, or not. I've got no lateral movement anymore! Didn't injure myself so = victory!
I'm sure Baton Rouge's conditions are pretty horrible, but don't get your hopes up too high for Spokane. The only two masters track nationals I've run were in Spokane and Sacramento and they were both ungodly hot - they were giving out water to runners in the 5k kind of hot in Spokane. (I jogged the xc course after my race, running through sprinklers, and in contrast, in December the course was snow covered and windy! Quite a difference - maybe 75 degrees different).
60 mile wee
recovery Jogs of 6 miles at aprox 6:45 average
2 workouts
2M @ 10:20
jog 800M
4 x 400@ 65 with 400 jog between
12 x 200M @ 32sec with 30sec rest
jog 2 laps super slow
800M @ 2:12 brutal
Good luck every one
It would be nice if our troll went away, but that doesn't seem to be likely. Igy, you have my sympathy for having to deal with this guy on a recurring basis. I am late posting this week because I spent the day with my wife at a swim meet. Even though my mileage was lower than last week I would call my piriformis improved to about 80% now. 37 miles for the week.
M- 7 mi walk hills
T- 8 mi run/walk ( I probably got a little over-enthusiastic on my runs)
W- 4 mi walk
Th- off Tired
F- 4 mi walk Tired
S- 8 run/walk hills
Su- 6 run/walk hills
Good running and stay healthy all.
Tardy Story as im in Italy for a few weeks of R&R. Awesome here. Hilly. Looking for a flat path to try a "KP Workout" today. Gotta go by mins/secs/effort... and not get too OCD with Garmin.
Great job with track sessions Igy. And 5k race Dave. LSU results impressive in M55.
Ciao!
KP
finally enjoying some weeks of training where i feel like a runner again. ran a july 4th 5k at just a little under six minute mile pace (18:30 i think) and it felt like 85-90% effort, so it's a start. hard to fathom that i want to try to run 3 and a half minutes faster in about 8 months. the past two weeks training with my high school runners has seen my mileage inch up to over 50/week and my calves and achilles aren't rebelling yet.
on tuesday's tempo runs with calcoast, i ran 2 miles in 12:40 the week before the 4th of july, and 11:40 the week after, so again, progress, and managed my first 10 miler of 2017 this past saturday with my h.s. kids. wish i could honestly follow fanelli's motto, "train, don't strain"--each effort is still on the "strain" side right now, but so far good health has continued...
by the way, kp, saw a pic of you in holland (before italy, i assume?) with an old (pun intended) friend hans koeleman--not sure i've seen him since he let me stay with him when i raced in hengelo over 20 years ago. good dude--i remember running with him in the santa monica mountains when he was in socal for an extended stay (i think he was getting his masters at usc), early 90s, and wondering who this old dude was (i was early-mid 20s, so anyone over 30 was old) and why was i not dropping him on a fairly lengthy hill. i finally swallowed my pride and figured if i couldn't drop the old man, i'd settle in and run with him, and i realized while talking during the run not only was he running with less effort than me (he was conversing easily), i started to get hints (he's reasonably modest) that he was a real badass. only after the run did someone tell me that he was the dutch steeplechase record holder and a two-time olympian...
stay healthy my friends, and congrats to those who raced (better you than me) in louisiana,
cush
M: swimming 1000m.
T: 8 miles.
W: 3 miles / 6 miles.
R: 3 miles / 6 miles.
F: 8 miles.
SA: 7 miles.
SU: 13.3 miles.
Those were the first doubles since February, and I just need to get used to running twice a day again. And this was the first 50+ miles week since April. Right now more focused on building a decent volume than anything else. The rest will come later, hopefully.
Mr. Jason please text me at 713-428-8621. Your Aussie mate from BKK.