Oh yeah, as part of schedule, legs respond better to some rest..
Oh yeah, as part of schedule, legs respond better to some rest..
Today: Track workout. 1 mi. up, 5 x 1 mi. with 1:45-2 minute rest.
6:18, 6:18, 6:15, 6:14, 6:13, 1 mi. down.
It stinks being slow when 20 years ago that workout would have been in low 5:00 range. Still, at 42 I'm proud to be out there pounding it out the best I can around work, wife, kids, etc. Hoping to go under 40:00 in 10k in 8 days. It's a flat, certified track so we'll see. Last race was 19:45 5k about three weeks ago.
Just getting up to some half-way respectable and consistent mileage the last few months, around 40-45/week. On again/off again for years after HS, college XC.
Name: Chris Moulton
Location: Anjung Eup, South Korea
Occupation: Lecturer at Gyeonggi Do Institute for Foreign Language Education, South Korea (www.gifle.go.kr)
Age: 51 years (born 1956)
Personal bests: 3000 (indoors) 8:57 (Rochester, N.Y. 1981)
3 miles (indoors) 14:42 (Bucknell, 1981)
5000 15:17.4 (Wimbledon, 1978)
10.000 32:22 (Crystal Palace, 1979)
10miles road - 51:20 (Mansfield, U.S.1980)
25km road 1:25.09 (Millau, France, 1988)
20 miles road 1:50.49 (Finchley, UK, 1978)
Univ. attended: Mansfield State (1980-82)
Cal.State Hayward (1982-83)B.A. French
Bloomsburg Univ. (93-94) M.A. Commun.
McGill University (99-2001) T.E.S.L.
Univ. of Windsor (2001-2002) B.Ed.
Former training mileage: Anything from 35 miles to 80 miles a week. No track training. Quality running was tempo running (unstructured). The only time I set foot on a track was when I ran for coach Ed. Winrow in 1980-81 at Mansfield State in Pennsylvania as I had to train with the team. I am a maverick when it comes to training and have always preferred to do my own thing. When I ran 15:17.4 for 5000 at Wimbledon Park in 1978 my only 'quality' training was two '30' minutes runs per day on Wimbledon Common, sometimes following people like Mike Barratt and Richard Samuels, who both always tried to 'drop' me by putting in surges on the horseride area up the hill.
When I ran my best road times in England in 1978-1980 I was aged 22-24, and running for Hercules Wimbledon Athletics club in London, where my heroes were Bob Holt (13:48/28:39/2:16), Dave Clarke (3:39/13:22/27:56), Mike Fuller and others.
Present training: I am now 51 years old, have some arthrites in the right hip, so limit my running to 3 times per week, averaging 30 minutes for most runs - sometimes a 'long run' will be 45 minutes. I prefer to run alone now, as I have to start off real slow on my runs....just above granny pace, but I still sometimes finish my runs (last mile) at about 6:30 pace. Anything longer than 40 minutes and the hip starts to 'go.'
Former height and weight when at peak: 6.3/145 pounds
Present height and weight: 6.2/161 pounds (I have lost an inch in height due to slight curvature of the back)
Blood pressure: average of 120/80
Present heart rate: 55-60 beats per minute
Other sports: I was offered a spot on the Mansfield State tennis team, but declined because of track and cross country.
Qualified Tennis and ski coach.
Present fitness routine: I usually do something aerobic everyday for 1-2 hours. As I live in South Korea, and have a forest near the Institute it is ideal for jogs or walks. I run 3 times a week. On non running days I bike for 2 times 30 minutes, and/or swim for 36-45 minutes in a 25m pool in Anjung Eup. I cover either 1500 or 2000m in the water, swimming breastroke style only.
Of TnFN fame??? :)
Had a nice chat with an MRI technician instead of running today, I should find out on Monday if I'll be posting on this particular thread again for some time.
i'm heading out for a 3k jog with some strides.
tomorrow, mississauga marathon. if all goes well, 3:23.
5.5 miles coming off very sore achilles after trying those Saucony Kilkenny flats.
Owwwww.
None of this minimalist stuff for me at age 52. 8:40-pace or so I guess, I was being very cautious[!] and was listening to my legs, not checking my pace (I don't wear a watch) and did a careful warm-down walk.
300 pushups last PM while watching "Children of Men" (not a good ending...too bad, it was an interesting premise, but why was Julianne Moore killed off so early & you never learn about the 'Fishes' motivation?) in sets of 80, 80, 60, 40, 40.
Why not?
15 years old, PR'd by 5 seconds in my 800m heat today running 2.11 in bad weather. Pretty happy with that, ran the final in 2.16 which i'm not so happy with.
1500m tommorow...
8 recovery miles @ 8:00am at 42 degrees at Stony Creek & Macomb Orchard Trail in SE MI to try to get back into shape. Ran slow but ran well for me.
Ran for 50:07 out & back.
25:58 out, big negative split returning, 24:09 coming back.
Muggy day today. Legs feeling rather heavy though.
22 miles
2:35
5:00 a.m.
raced like shit in the heat.
The perimeter of my subdivision is a mile exactly. I ran 6 laps.
6 mile pick up run:
1st mile was the slowest
1st mile - 7:01
2nd - 6:47
3rd - 6:41
4th - 6:53
5th - 6:48
6th - 5:50
Felt like I was running 8's the whole time.
6.1 miles along the river, harder than it should have been. Busted some 7:20ish miles, when wanted 7:40 recover pace.
bump.
4 mile tempo on the track
5.40
5.33
5.32
5.22 had to shit the last mile
I CARE!!! I love this thread!!!
I was inbetween night shifts, dreaming of doing 6x800m, but feeling like a much less ambitious run:
16min jog + 4x100m inclined strides + 4x200m inclined runs - hard - 44-43-42-41sec - with slow walkbacks + 15min jog.
I LOVED IT!!! Felt like my first really brisk session of the year. I'll TEMPO tomorrow, I hope!
Thanks Skuj. My glut is getting better day by day. I think massage is the key to getting back on track. I had two scheduled massages last week and I've been rolling back and forth on a foam roller and a tennis ball everyday. I'm hoping to start running again sometime this week ...
This is my recovery week so I'm only doing single workouts each day. Had a good one yesterday: 10 minute skip rope + 4 x 50 power skips (in place of strides); 12 x 5 minutes at threshold effort on the elliptical (with 1 minute recovery); 10 minutes cool down on elliptical
Today I'll be doing 40 minutes skip rope + 40 minutes elliptical at a recovery effort.
Enjoy your tempo session dude!
Jerry
10+ miles - 1:20 (easy pace) after 6-7 miles on local 5-miler course yesterday to wrap up a 42 mile week. nice weather today in PA with 60 degrees and a breeze. getting ready for last race of local race series in June.
39 years old.