Ghost of Igloi wrote:
PTF,
Fair enough, but the purpose of the initial post was to illustrate a concept that is exactly what a 30 minute 5k runner should consider. That is cross training in place of easy running. The schedules serves as an illustration and of course should be modified for the individual. The attempt is a sample rather than dogmatic.
Igy
I see. Makes sense.
Masters of aging,
Is there anything better than not getting too much slower across three years of old-aging (57-58-59) especially on a cross-country course of 2-laps over gopher holes, grass, rocks, sand, and that bad-ass hill? Proud to hit NXR 5k Community (Coaches) yesterday in Eagle, Idaho in 19:39. 19:33 last year; 19:41 two years ago. As y'all know well, what'll really matter is whether or not one walks, jogs, and runs away healthy.
KP
The road to recovery continues slowly but surely. Everything this week was in a positive direction with no setbacks. I’ve even returned to my post-run exercise/stretching routine, though the lunges will have to wait. The volume is increasing, but I still have a governor on the pace. Life is good!
Sun: 30’ run; body wt ex
Mon: walk w/ the bride
Tues: 35’ run; body wt ex
Wed: walk w/ the bride
Thu: 41’ run
Fri: walk w/ the bride
Sat: off
Sun: 43’ run; body wt ex
Best to most!
I ran on Oklahoma State’s new on-campus cross country course before the NCAA Regional. Very nice and one of a kind. As mentioned ran in the same place as a collegian 1970-1973. Now it is a fairway type surface over hill ‘n dale. Not much else to speak of since we were in four towns over six days and covered 500+ miles driving. Hopefully I can get back into the routine without much trouble.
Igy
^discussion of Oklahoma State x-country course on LRC:
The combination of the Veterans Day holiday on Monday, a generally relaxed schedule, terrific weather and injuries at bay allowed me to put in a week of high volume (81 miles) even by my standards of a decade or two ago.
Mon: 14.1 miles at 9:22/mile average pace. Somewhat dehydrated after Sunday’s hike despite the cool weather, so I didn’t push it.
Tues: 10.5 miles
Weds: 10.5 miles
Thurs: 10.6 miles
Fri: 10.7 miles
Sat: 16.5 miles at 9:02/mile pace. Perfect weather, gorgeous fall colors and I felt very good.
Sun: 8.0 miles very easy.
RF reader, nice training week. How did you feel during and after your 16.7 miler?
Not Done Just Yet, that’s a really impressive string of solid training weeks. 38 weeks of 50+ miles is something I haven’t accomplished in a very long time (10 years?).
KPdx, I envy your consistency over three years. Wish I could say the same for myself, but at least I’m still going.
Olde Farte, good news on the recovery and let’s hope it continues.
The weather here is still forecast to be great for the foreseeable future. I’ll back off a little toward the end of next week, however, in preparation for my turkey trot (5 miles) on Saturday. It’s a nothing race but I’d still like to have a chance to run decently.
nice going! impressive consistency.
ups and downs for me this week, mostly down past couple days as I nurse shin along:
M 1:10 x-t
Tu 1:00 with modest hill repeats + 20:00 x-t
W 50:00
Th 1:10
F 1:05 + 25:00 x-t
Sa 50:00 + 55:00 x-t
Su 2:00 x-t
good football watching weather today -- time for Washington to start season-ending 7-game win streak to get to 8-8
have a great week,
Dave
Checking in after a couple of weeks' absence while I focused on getting ready for my fall A race at the US Aquathlon Championships in Miami. I arrived in Miami on the Thursday before the race and struggled through an "easy" 3 mile shakeout run Friday morning. The 73 degree dew point had me wilting and I wondered how I'd ever be able to make it through the run portion of the race, even though it was only a 5k.
Fortunately, a miracle happened overnight. A "cold" front whipped through dropping the temps and humidity to tolerable levels and leaving us under a thick cloud cover with 30 mph winds. The 1000m swim was in a lake next to the Miami zoo (I didn't see the sign warning of gators until after the race because the RD had covered the sign with a garbage bag). The swim course had a 90 degree turn at a buoy about 50m out. There were 100 women in my wave and we all converged on the buoy like 6 year-olds at a soccer match. I was swimming over people and people were swimming over me. I swallowed a huge mouthful of water but kept going and somehow plowed through the mass and came out on the other side. I felt great on the rest of the swim and I came out of the water as the 8th female over 55.
The run was on a narrow, mostly paved trail flanked by thick vegetation that blocked the wind. Since it was an out-and-back, there was 2-way traffic on the trail that made it difficult to pass. There were sections where the pavement was broken and heaved which made it feel almost like a trail race. The totally flat course must have made up for the poor footing because I finished with a 25:05 split which was the fastest in my AG.
I'm happy with my 2nd place finish to the #1 ranked triathlete in my AG in the US. The woman who won at World's last May when I finished 2nd, finished 5th so I can't be disappointed. I've really struggled since I've been home. I was supposed to run an 8k in November and at Club XC but I just need a break. I've been training 10+ hours a week plus a 2 hour commute every day and I'm burned out. I know I'll bounce back but I'm not planning on doing any more racing until 2020. I already feel better after taking three days off this week. I just need to learn to not feel guilty about days off!
KPdx: That’s really good consistency. I have a friend a couple years younger who has maintained better over the long haul than anyone I know. He says he actually expects and plans to slow down each year, but he works on reducing the rate of deterioration. He fights it hard, gets PT, Chiro, and the works to maintain.
Amkelley: Holy Cow! 81 miles!
SCgal: Congrats on the #1 ranking! Hum, the RD covering the gator sign...geez...think I’d avoid events managed by that person in the future.
TU: 4 easy treadmill, record cold outside
TH: 4, easy treadmill, escaped killer in my neighborhood (still on the loose)
SA: 5 with 3 1600’s on the track at 6:57, 7:00, 7:00 with 1 lap walk between
SU: 4 easy, cinder trail
A good week where I found myself on the treadmill TU and TH not by choice. On TU it was just record-breakingly cold. On TH we had a Marine deserter who killed his father roaming, I’m not making this up, my neighborhood, ostensibly to find his grandmother who lives a few streets over. Technically our neighborhood was put on lockdown and ordered to “shelter in place”. As of this writing they have not caught him and have no idea where he is.
Knocked a few seconds off last week’s 3 1600’s, so I’m very happy with that progress. That workout leaves a noticeable burn!....in a good way.
Have a good one folks!
KPdx wrote:
Masters of aging,
Is there anything better than not getting too much slower across three years of old-aging (57-58-59) especially on a cross-country course of 2-laps over gopher holes, grass, rocks, sand, and that bad-ass hill? Proud to hit NXR 5k Community (Coaches) yesterday in Eagle, Idaho in 19:39. 19:33 last year; 19:41 two years ago. As y'all know well, what'll really matter is whether or not one walks, jogs, and runs away healthy.
KP
That’s a good race on that course KP.
Congrats SCgal...impressive!
KPdx: nice efforts! You have to work a little harder each year to hang on to times like that.
Amkelley: I am continually impressed by the mileage you do. Just about every time I have tried to go over 60mpw as a master some part has broken down for me.
I had a good week doing some hard running with my son and d-in-law but my legs still seemed to be recovering from last Sunday's race. 33 miles for my week -
M- rest
T- 7mi walk with strides
W- rest
Th- 5mi with son and d-in-law 7:44/mi (I only ran 7:26/mi in my Sunday race)
F- 7mi walk with strides
S- 8mi trails with son and d-in-law 7:59/mi
Su- 6mi trails with son and d-in-law 7:58/mi (last run before they leave :>( )
I always feel like I am bragging this time of year when others are reporting how cold it is and I report that I had to take my shirt off before the end of the run because we were hitting 80 degrees. I am always grateful that I live in year round good training weather.
Good running to all!
Digging back in after a short break from training, this is my 2nd ever marathon buildup, I'll have a couple warm up races, with the marathon set for March 1.
Pumped up my volume to almost 57 miles this week from 38 last week.
Sun – 10.7 medium
Mon – 5.5 medium easy
Tues – 8.7 (included 5.7 tempo run)
Wed – 5.5 medium
Thurs – 13.5 medium easy, negative split
Fri – 10.5 medium > medium hard negative split
Sat – 2.4 easy
I get a real boost from seeing what everyone is doing.
Mike F, Happily staggered to hear about your 111,111. Wonderful. Hey, I'm in for those master's mile races in April. I'll be 6 weeks after my BQ attempt and it sounds like fun, I'm up in the North Bay. I used to be a miler...
LucKY2b, those 5 mile sessions and microbrew pints make a fine combo.
Not Done Just Yet, good luck with the 60+ 5K chase. Me, I realize I've avoided the shorter races at 60+
KPdx, I salute the XC efforts, and damn I woulda give my left one to be that fast at age 57 – 59.
Olde Farte good luck continuing the recovery.
Igy – sounds like the distance driving was worth the visit to the Oklahoma State course, nice to revisit old haunts and scenes of youthful achievement.
Amkelley, nice work, and your week looks like where I want to be 3 – 4 weeks from now.
Dhaaga, looking good, don't overdo it with the shin problem!
SCgal, congrats on an amazing performance, but be sure to bite a gator next year!
Rtype nice work on the repeat 1600s, and so sorry to hear about the traumatic events.
Old guy II, nice to run with the kids! My college boy comes around to run here and there but is mostly playing hoops with his homies...
My 2nd week back after a long absence, happy to be here. Been spending a lot of time taking care of my daughter with disabilities, but I'm making time to run.
Tons of impressive runs, results, and general progress (injury recovery, etc) from everyone this week.
Starting to get back on the wagon after the marathons.
M - off
T - 5.19 w/friend, 10:01 pace
W - 4.12 w/friend, 9:47 pace
Th - 5.45 w/friend, 9:22 pace
F - off
Sa - 6.32 w/friend @ 9:46 pace
Sun - 10.06 @ 8:56 pace, albeit with a lot of stops (ran with a friend who is about a minute/mile slower)
Has anyone here dedicated a large specific block of time to hill sprints or efforts?
Otq dreamer wrote:
Has anyone here dedicated a large specific block of time to hill sprints or efforts?
When I was first starting out it’s all I did as far as speed work. I tried different lengths and inclines but the idea was always to practice running hard while putting the least stress on these ole legs.
Nowadays hills are just part of my every day running especially long runs. I do sprints at the track.
SCgal, inspiring account and grrrrreat job.
KPdx Nice job! Good post and well stated. Personally, I am just disappointed the 'local' XC (races open to masters and up) are over for the season. I had fun this fall
KPdx wrote:
Masters of aging,
Is there anything better than not getting too much slower across three years of old-aging (57-58-59) especially on a cross-country course of 2-laps over gopher holes, grass, rocks, sand, and that bad-ass hill? Proud to hit NXR 5k Community (Coaches) yesterday in Eagle, Idaho in 19:39. 19:33 last year; 19:41 two years ago. As y'all know well, what'll really matter is whether or not one walks, jogs, and runs away healthy.
KP
I had a hopefully minor setback this week when I took a bad step while cooking dinner in my kitchen on Thursday evening and tweaked some little tendon(?) in the top of my foot. When it was still sore on Friday morning, I called for a few days off from running and cancelled my planned Turkey Trot on Saturday. This was possibly the last nice weekend for riding a bike outdoors that we’ll have until late February-early March, so I took advantage of it. I ended the week with 44 miles of running over the first four days of the week, one hour on the stationary trainer on Friday, and 64 miles of outdoor cycling over the weekend. I was sorry to miss the Turkey Trot but felt it was best not to risk blowing up a minor tweak. I hope to be back to running tomorrow.
SCgal, congratulations on an excellent race in really challenging conditions. As I’ve said before, you are one tough lady.
Rtype, “escaped killer in the neighborhood” is a new one for me as a reason for staying indoors. Seriously, I hope this still isn’t a threat.
Old guy II, nice training week. I’m with you on feeling smug about living in a place with year-round good weather. It does get kind of cold in my part of California but at least it doesn’t snow.
Big Red, is Napa Valley your March 1 goal marathon?
Hoping the foot settles down so I can enjoy running over Thanksgiving week, although the forecast is for the weather to finally turn seasonable here, i.e. cold and intermittently rainy.
*Week 440*
Greetings, 50+are! Still muddling and not running and even had a bad week trying to get some long walks in (only one.) On top of that, I went to my doctor Friday morning for a reality check; I'm up 15 lbs from June, which was already too high, so I'm basically beyond the weight flood stage. Super short week coming up, then we get into finals and winter break pretty quickly; it's really time to kick-start and take off a good 30-40 pounds before next summer. Now that the knee seems to be much better, I really don't have any legitimate excuses....and that's all I've got for this week.
Not Done Just Yet, I work in the "store" at packet pick-up Wednesday from 1:30-4:30; hope to see you then. And to all you T-day travelers, have a safe trip, and good luck to any and all of you turkey trotters. As always, looking forward to reading about your training (and hope I'll be rejoining you shortly.)
All the Best!
PS-(and I'm expecting some west-coast push back on this.) Go Pack, Go!