Props to SCgal, too, on your W at the Michigan Mile. Sorry for the oversight.
Props to SCgal, too, on your W at the Michigan Mile. Sorry for the oversight.
Mon. 1 h. 32 m. mountain bike ride.
Tue. 1 h. 19 m. walk and run on hilly golf course. Covered 10.4 kms.
Wed. 1 h. 2 m. kayak.
Thu. 7.6 km run with 300 metres elevation gain in 58 mins then 33 m. 3.6 km downhill walk back to the start.
Fri. 1 h 19 m. mountain bike ride.
Sat. 3.6 km uphill hike through heavy snow (knee deep much of the way) 540 metres elevation gain. 1 h 40 m. I forgot to restart the watch for the return but I think it took over the hour.
We followed our snow fun with a short hike up and down a cable tramway beside a hydro electric pipeline. 1.3 km climb with 440 metres elevation gain, 1400' in about 3/4 mile for the metrically challenged. 35 mins.
The descent wasn't much faster.
Sun. I turned 59 and had the morning off prior to going to work for an evening shift.
Fairly good week of progressing the fitness.
I was strong on Thursday's run although pretty bloody slow.
Saturday was fun. The snow hike was a beast. I sank up to my hips a couple of times. Quite exhausting. The little hike up the tramway was short but brutal.
I have been diligent about hitting up plenty of supp. exercises before and after the main session.
I am a long way off where I would like to be at the moment. Pretty simple equation to get back to that point. Just put in the work.
M59 -- 5'11" 162 lbs
Goals -- 19:15 5K this week; 3:00 marathon Oct. 2019
Aug 20-26 2018
VO2 -- 4.1-mi jog; 6 x 800m w/2:30 jog (2:55, 2:54, 2:57, 2:56, 2:53, 2:58); 5.1-mi jog
Easy -- 5.5 miles @ 9:30/mi
Easy -- 2.0 miles @ 8:53/mi
LT -- 2-mi warmup; 6 miles alternating 800m @ 5K/MP ( 3:10/3:31, 3:05/3:32, 3:01/3:30, 2:58/3:36, 2:58/3:34, 2:59/3:19); 2-mi cooldown
Easy -- 7.7 miles @ 8:49/mi
LR --15.5 miles @ 7:44/mi
Off
WEEK TOTAL: 53.4 MILES
Congratulations to SCgal and CM for the stellar mile-racing! Also a shout-out to our local runners who made the trek to Michigan and ran well, too.
mo'pak -- Happy Birthday! I see we are the same age within just a few weeks. 60 in just 12 months. And, deep snow in Australia?!
lucKY2b -- Great to see the progress. I sure hope you can overcome the knee issue ...
Have a happy and productive week!
"Been away so long I hardly knew the place, gee it's good to be back home"
from 'Back in the USSR'...Beatles double white album released November 1968. Rode a sting ray bike 5 miles to the record store to purchase that one. Rode back left handed with the aforementioned 33 rpm vinyl neatly tucked under my right arm the entire way home.
The song lyrics were just my way of saying that I haven't posted in some time...and how good it is to get caught up on everybody's age graded triumphs and injury woes ;)
My cripple right foot hasn't improved since I last posted but I hobble about on it anyways. This week I hit 90 consecutive weeks without a missed day while averaging just a touch over 35 miles per. The countdown to 110,000 lifetime miles is within sight (current tally 109, 631) ...projecting perhaps November 8th or 9th.
Highlights of this past week were all accomplished on two different local 440 yard tracks. One, an old skool dirt number where lane two proves to be a better option than the inside thanks to irrigation puddles and a series of miniature crevasses throughout...but a good venue for a solid tempo run nonetheless. Also did a session of 8 x 220 cut downs that finished in a blaze of speed (44.0 hand timed)...oh, and, a 24 lap anaerobic threshold run that closed in a blistering 7:42 final mile.
This aging thing SURE ain't for sissies. Last week I was charged with spreading the ashes of my best friend...he was as a 4:16 miler at age 43 but bone cancer beat him at age 66...sprinkled his remains on our favorite single track trail on the slope of Mt Tamalpais.
In short, am grateful every single day to still be kicking...even at an average pace that is typically 3-4 minutes per mile slower than 'back in the day'...reminds me of yet more song lyrics but shall save hem for another day.
Have just a fine week of geezer training and racing...will very much look forward to hearing all about it...'train don't strain'
Your pal,
MF
Allen1959 wrote:
M59 -- 5'11" 162 lbs
Goals -- 19:15 5K this week; 3:00 marathon Oct. 2019
Aug 20-26 2018
VO2 -- 4.1-mi jog; 6 x 800m w/2:30 jog (2:55, 2:54, 2:57, 2:56, 2:53, 2:58); 5.1-mi jog
Easy -- 5.5 miles @ 9:30/mi
Easy -- 2.0 miles @ 8:53/mi
LT -- 2-mi warmup; 6 miles alternating 800m @ 5K/MP ( 3:10/3:31, 3:05/3:32, 3:01/3:30, 2:58/3:36, 2:58/3:34, 2:59/3:19); 2-mi cooldown
Easy -- 7.7 miles @ 8:49/mi
LR --15.5 miles @ 7:44/mi
Off
WEEK TOTAL: 53.4 MILES
Congratulations to SCgal and CM for the stellar mile-racing! Also a shout-out to our local runners who made the trek to Michigan and ran well, too.
mo'pak -- Happy Birthday! I see we are the same age within just a few weeks. 60 in just 12 months. And, deep snow in Australia?!
lucKY2b -- Great to see the progress. I sure hope you can overcome the knee issue ...
Have a happy and productive week!
Thanks Allen. Yep we is getting old. 60 next year. Yikes!!
Yep big snowfalls last week. Australia has a massive Alpine Range and we get plenty of snowfalls in the high country from May to September.
I'm sorry about your friend. Spreading ashes on a favorite trail seems like a wonderful tribute.
good week of training on my end, including:
M 1:50 double
Tu 1:00 with hill repeats
W 50:00 + 1:00 x-t
Th 2:40 [+ going to see Nats start 3-game streak of scoring zero runs -- I jinxed the hitters it seems]
F 50:00
Sa 1:00 + 1:00 x-t
Su 1:15 including 5 X 5:00 (3:00 jog recovery) at 5k effort (about 1300m -- I passed 1200m in average of 4:34)
flexible summertime is over -- classes start tomorrow. if there is justice, Fall weather should follow soon!
have a great week,
Dave
lucKY2b wrote:
... and the running usually starts out in the 8:00/mi range and works down to 6:20-6:30/mi range.
Nothing wrong with your speed finishing that fast!
And another congrats to CM as well as SCgal for their wins in Flint. Nicely done!
My week went exactly as I scripted...adding a few more miles and beginning a bit of faster running. Can't complain about the week or only gaining 1/2 lb after yesterdays family outing in Northern MI!
My 28 mile week from my log...
Mon: am; 4 mile walk. Heel felt a bit sore so I better let it cool off this morning. Maybe run tonite if it feels ok. pm; 5.5 miles @ 7:41/mi. Didn't feel too bad. Heel just a bit sore, legs kinda heavy. 801,752,744,733,726,724
Tue: 5.7 miles @ 7:20/mi. Run at lunch in Mishawaka. Humid and warm right after a storm. Heel felt ok! 740,735,732,728,712,721
Wed: 3.0 miles @ 8:21/mi. Easy morning wakeup run, Heel holding at a 1-2. I can live with that! Avg HR 125 838,812,814
Thu: 4 mile walk. Heel a solid 2 though unnoticeable at times.
Fri: 7.0 miles @ 7:12/mi. Tried a 3 mi tempo today. Mostly happy. Worked a bit on the 639 mile. 736,731,723,656,650,639,732
Sat: 4.2 miles @ 8:16/mi. Easy little run in the rain. Heel about 2-1. 829,816,815,808
Sun: 2.0 miles @ 7:56/mi. Easy run with w/6x20 sec strides/45 sec walk rest @ about 5:45/pace. 8:05,748
More of the same for this week if all goes well. Shooting for 30 miles.
Have a good week,
Dave
A quick hectare to acre conversion Allen and our Alpine National Parks amount to 4.3 million acres. That is a big block of mountainous terrain. That doesn't include Tasmania's huge expanses of mostly pristine Alpine areas.
We had my mother and father-in-law buried at seas in a military funeral, a benefit for veterans and spouses of all branches. Not an easy process since we were in Idaho and traveling with their cremains to San Diego. One of the tasks I need to complete this year is to do something with my parents ashes that are stored in the brother’s garage in Southern California.
Mo’pac, when you were talking snow I had to think for a minute. In Idaho we call running in deep snow “post holing.”
Looking forward to hearing more about the Michigan miles. I agree with KP that the mile is really a great test of overall endurance fitness.
I completed 30 miles of walking and runnning, which I have done recently, however this week about 25 of it was runnning. The pace effort is improving but with the greater intensity and distance an off-day is in order today.
Monday: 2 miles easy/walk: Igloi Intervals- 2 ( 6 x 150m good speed/ 50m walk; 400m easy; 3 x 300m good swing/ 100m walk; 400m easy); mile easy
Tuesday: 4.5 miles easy/walk; weights and core
Wednesday: 2 miles easy/walk; 4 x 800m tempo @ 4:15, 4:10, 4:06, 3:53 / 2:00 rest; mile easy/walk
Thursday: 4.5 miles easy/walk on roads
Friday: 4 miles easy road
Saturday: 5 miles foothills @ tempo effort @ 10:40/mile: 400m walk
Igy
45 miles running
3 hrs aqua jogging
2 workouts
8 x 400 @ 70 with 1min rest
5k race
5:05 average
15:45
cheers
mo'pak -- Happy Birthday from me also. I always enjoy reading all the varied things you do for fitness. My kayak mostly sits in my garage gathering dust even though I live in walking distance to the ocean. I do have to drive a ways to escape suburbia and get on trails to run and I should get less lazy about making the effort to do that. From my perspective it's amusing to read bout you and Allen getting old at 60. As I approach 69 I remember how much easier it was to build some good fitness at 60. Father Time is relentless in attacking us all, but the battle to hold him off rewards us with a quality of life that many of our age peers miss out on if they don't exercise.
I stayed on my repetitious current training routine again this week (which does take me through some very nice coastal neighborhoods). 53 miles total for the week -
M- 8 hills with the last 2 at threshold effort, 7:27, 6:58
T- 7 walk with 150M stride every 1/2 mile
W- 8 hills with the last 2 at threshold effort, 7:03, 6:31
Th- 7 walk with 150M stride every 1/2 mile
F- 8 hills with the last 2 at threshold effort, 8:18, 8:42
S- 7 walk with 150M stride every 1/2 mile (barefoot on the beach)
Su- 8 hills with the last 2 at threshold effort, 7:54, 7:51
Good running to all!
Well done Flint Road Milers. Lickity-Split times and bet it was fun.
Sorry about your fleet-footed pal Mike F. Reckon he's running somewhere now without being weary.
Had fun toeing the Open Race line at Friday Night XC Meet kicking off High-School season. We have 176 on our team! No typo. I enjoy coaching the training & racing plan for the whole squad with a sharper relationship with the Top 15 Boys/10 Girls. I reckon I'm pleased with an 11:06 for 3k. Know I ran as hard as I could because I'm still sore 2 days later.
May all of us be motivated enough to just put one foot in front of the other.
KP
Congrats CM and Scgal!
Happy BD mopak!
Tue: 45 rocky trail, 565 feet of climbing
Thr: 45 min road and trail
Sat: 5K on track, threshold run, 24:47, 7:58 pace
Sun: 45 min mountain gravel road at 3900 feet
It was a good week. Last week’s T pace 5K was 8:18 but it was quite a bit more humid and warmer, so, not quite the dramatic improvement it seems, but pretty good. Feet are feeling good.
Have a good week folks!
mo'pak wrote:
.. our Alpine National Parks amount to 4.3 million acres. That is a big block of mountainous terrain. ...
I have to admit most of my impressions of Australia come from Bill Bryson's travelogue and a friend's stories of his two years there in the mid-80s. He had actually traveled to Sri Lanka, barely escaped death there during their civil war, got to Australia where he traveled extensively while trying to earn enough to get back to the U.S. -- working under an alias and claiming "dual citizenship" because his visa had expired, then finally getting detained and deported. But that included a free airline ticket to San Francisco!
I’ll add my 2 cents worth to the discussion of injuries and age. I didn’t get serious about running until about age 30 and I peaked at age 32-33, setting my lifetime PRs at all of the common distances between 5K and the marathon within the course of about 9 months. At age 33.5 I suffered an injury that I could never get diagnosed and that pretty well knocked me out until I was past 40. I had periods when I could run quite a bit and I still did some racing, but I could never train hard or consistently during that time and I gradually got fat and discouraged. I finally solved my injury in my early 40s by learning how not to sleep in the wrong position, but I never regained the motivation to really try to run the best I could at that age (for example, I dropped quite a lot of weight but stayed 10-12 pounds over what had been my best racing weight). Between about age 42 and 57 I had many different injuries but none that took me out for more than about 6 weeks at a time. At 57 I suffered an Achilles tendon injury that has made my running very intermittent over the past 3 years. It probably won’t be cured by anything except surgery but I’m very worried about the possibility of a really bad outcome and I’m also rather terrified about the prospect of not being able to do anything at all for months after surgery, so I’ve decided not to do it until/unless it becomes really disabling.
Coyote and SCgal, congrats on your mile wins!
dhaaga, I wish you some fall-like weather to go with the fall schedule! Our classes started last week, and that, combined with the ever-later sunrise, now wipes out my ability to ride my bike in the morning. So for the foreseeable future I’ll be outdoors on the bike only on weekends, and when I need to ride during the week it will be on the (UGH!) indoor trainer.
I spent the week first recovering from and then partially relapsing into the sinus infection I was fighting last week. By Friday I was feeling quite good and did a reasonable (by current standards) training run, but the air quality that day was pretty awful and later that day my sinuses got much worse and I started feeling generally sick. So all weekend I stayed on the bike and didn’t ride hard. I now feel better again and hope that I can run tomorrow without suffering another relapse. The week’s log:
Monday, 16 miles very easy on bike, still somewhat sick.
Tuesday, 6.0 mile easy run (9:50/mile pace), still quite congested.
Weds, 9.5 miles at 9:16 pace, feeling better.
Thurs, 88 minutes on bike trainer.
Fri, 10.2 miles at 9:08 pace.
Sat, 2 mile jog to try out a brand new pair of shoes, then 36 miles on bike.
Sun, 40 miles on bike.
I hope to run three days next week prior to our last backpacking trip of the year over Labor Day weekend.
Wishing everyone a good week and some fall-like weather.
No running this week but no running related aches or pains either . Feel pretty good.
Running man I am a 4 time loser. But I do want to try the sand dunes. I really want to get fit which only comes about doing some decent mileage building base is key so that is my goal is to gradually build up weekly mileage if this fails then I will rethink things. I might just run some for fun .
Yesterday at twilight I was throwing a 2 oz castmaster off the north jetty with the full moon rising calm waters and no one around. BOOM! but it was a one and done still felt that surge of adrenaline . The Siuslaw fall chinook are big fish and jetty fishing is fun so fishing time for Charlie.
Thanks everyone!
Congrats to scgal for age win at the mile! We also got to meet briefly at the awards and hope to see you at other races on the circuit.
54 miles on the week, including the mile and then yesterday I did the 10 mile there. It went okay but 90 minute lightning delay (after starting the damn thing and running for a half mile before they pulled us off the course) and residual stiffness from the mile made it hard going. Nevertheless, really enjoyed it out there.
Now I recover.
mo'pak wrote:
I did manage to run up the 800 plus steps of the tunnel from the walled village of Villefranche to the hilltop Fort Liberia. If you are looking for an off the tourist path place to go in France then Villefranche de Conflent is the place. Loved it.
What is it with francophones and les escaliers?? My last day in Quebec City I walked down these steps to the lower city to begin my long run. When I returned I realized I had a choice: add 1km to my run going up the avenue, or start climbing:
https://www.ville.quebec.qc.ca/citoyens/patrimoine/quartiers/escaliers/img/escalier_franciscains/images/franciscains_05_g.jpgI'd like to say I ran them all ... but after about 50 steps I'd had it.
Later on I took a stroll with my beloved through the Plains of Abraham, then we ended the day by marching through three airports, bringing me to peak Garmin, 32500 steps, none harder than those.
Two weeks away from starting a race training schedule. Did 43 miles of my usual (tempo work Monday, 200m dashes Thursday, five runs), all runs but today's done in a city I am already missing.
Charlie wrote:
No running this week but no running related aches or pains either . Feel pretty good.
Running man I am a 4 time loser. But I do want to try the sand dunes. I really want to get fit which only comes about doing some decent mileage building base is key so that is my goal is to gradually build up weekly mileage if this fails then I will rethink things. I might just run some for fun .
Yesterday at twilight I was throwing a 2 oz castmaster off the north jetty with the full moon rising calm waters and no one around. BOOM! but it was a one and done still felt that surge of adrenaline . The Siuslaw fall chinook are big fish and jetty fishing is fun so fishing time for Charlie.
Any non-weight bearing excercise of just cold turkey from any activity?
So I am writing this post more out of frustration/anger/ whatever. It used to be that people would call a thin lean man fit and trim. But now with the obesity problem and being overweight is acceptable for a lot of people being thin seems to be a negative. Anyway it used to not bother me when people tell me to get some meat on my bones. It is really beginning to bother me to hear people tell me that. Yesterday, for example, I was cold even though I was wearing a sweatshirt. The temps where I live have dropped 30 degrees in the last few days. So someone tells me to fatten up so I would not be cold. Most of the people that tell me this has a belly sticking out. I am about ready to tell people to slim down as a comeback. Is there anyone here that have been told that they are too skinny? Do you have a comeback? By the way I am lean but far from anorexic.
