Excellent.
Excellent.
Good work cush, fast workout KPx
56 miles (plus 90 minutes indoor cycling) with two workouts.
Tuesday did 2X 3K in 12:00 (120' up on the bike path, elevation 5500'), and 11:40 down (so average 6:21 mile); 2:25 recovery jog. That was one of my better workouts post 2019 injury.
Thursday was a fartlek on thick turf at a local park, where I did 3:20 threshold, 4X 1 minute surges at 5K effort, with 50 second 'floats' at marathon effort or so, another 3:00 threshold, and 3X surges and floats. I haven't done this w/o in ages but will plan on doing 5-6X surges, with 15 minute tempo, and then 5-6X more.
Was supposed to race 7K today, but they postponed due to 15" of snow and more on the way. Will race next week.
Happy pi day, 50+ers! Well “fake spring” has come and gone in these parts. We had a couple of 60° days last week, but it was back to winter for yesterday’s run with sub-freezing wind chills. And they are forecasting record cold for tomorrow with sub-zero wind chills early. Hopefully things will have moderated by the time I usually head out for my run.
So sorry to read about the various maladies being suffered by too many of you. Unfortunately, as we know, that comes with the territory. I feel silly whining about my sore hamstring. It has slowed me somewhat, but not sidelined me. I know I am lucky. I also know that a more serious injury/illness/condition awaits around an upcoming corner. Meanwhile I will make the most of my relative health while sending positive vibes to those of you who may need them.
Anyway it was a good week for me with 22 miles of actual running. The schedule dictated that I do 4 runs in 6 days which is a bit much for me. So my legs are somewhat weary. It looks like this week’s schedule will be the same as last’s, so the leg weariness will likely continue. Hopefully the following week I will get back to my preferred pattern of alternating days.
Sun: walk w/the bride
Mon: 73’ CR; body wt ex + med ball routine
Tue: off
Wed: 51’ CR; body wt ex + med ball routine
Thu: 42’ running (3); 16 oz curls
Fri: solo walk
Sat: 58’ CR; body wt ex + med ball routine
Best to most!
Hi, another week in the books. Time runs quickly. Would like to live at least 300 years.
Mo 5 km uptempo in 22 min, total 7 miles
Tu 1 h drills and jumps uphill
We 7 miles easy, 8x100m build ups with jog back
Th 10x200m on dirt with jog back, total 7 miles
Fr 7 miles easy, 4x100 m build ups with jog back
Sa 45 min recovery
Su 45 min recovery
On Friday a tired muscle thighted after 4 buildups. Clear order to call it a day and recover for the next 5 days of strength grind from next Mo. to Fr.
Good week!
good work igy: wax on wax off--it worked for danny-san. mr. miyagi would be proud, though i can't speak for mr. mihály...
forgot it was pi day, so to celebrate, a pi-ku:
transcendent.
and
irrational
yes
it's all greek to me...
❤cush
Love it!
Nice to see some racing , looking forward to the race reports. WAG KP is gonna go sub 5 for his 1500. WAG2 CM is thinking about a sub 3;)
M64.58 Like a moth to a flame M65 awaits. Looking at past results a sub 2:30 for 800 at M65 is in the ball park. A solo 2:28.1 Time Trial Two months before turning 64 so dam the torpedoes full speed ahead. I can compete! Plan is to just keep building a base gradually add in the sprint stuff and see what comes up.
This week was uneventful easy except I did all out sprint 14 seconds up a dune felt really good.
M61, 5'11", 189 lbs
Week #2 of Restart #4 in past 9 months.
MARCH 7-13, 2021
Sun -- Off
Mon - 4.0 miles (10:27, 10:05, 9:58, 10:10)
Tues - 20 mins bike trainer
Wed - 4.0 miles (10:23, 10:07, 9:25, 8:18)
Thur - 21 mins bike trainer
Fri --- 21 mins bike trainer
Sat -- 4.0 miles (9:56, 9:22, 9:15, 8:24)
TOTAL: 12.0 MILES
Allen1959 wrote:
Stocky Older Runner wrote:
What about finding a nearby gym that has decent spin bikes/spin room? Maybe that would allow better cardio workouts in between your run days? I thought about buying a road bike and riding outside, but I can't control the weather and besides the traffic here in the burbs of Denver is unmerciful at best, and I would have to drive quite a ways up to the foothills outside of the metro to ride on some of the less traveled roads. And I actually like being around other people in the spin room - I've met several former/current runners who due to chronic injuries have either thrown in the towel or have scaled back running considerably, and now I have other runners to gripe with about running injuries. Lol.
Stocky, thanks, all good thoughts, but I'm in a rural area, an hour away a "fancy" gym like yours, ha! When the weather's good, though, from my driveway I've got endless miles of country roads with no traffic. All flat, or rolling hills, depending on the direction I head. In the meantime, I'm good with 20 minutes on the trainer :)
Plus, I've got free weights at home that I don't use much, but should.
That said, during injured periods, age 58 and 59, I worked out at our small-town YMCA. I mostly used the elliptical, and various leg machines. Midday, I pretty much had the place to myself, but enjoyed chats with a couple avid 60+ cyclists who were often there.
Endless miles of country roads with no traffic sounds like paradise compared to this Mile High Madness of Denver. Lol. But I do live 3 minutes from my primary gym and can walk it if need be.
Not surprisingly though, there will be no running or gym today or tomorrow as the massive snowstorm that the meteorologists have been predicted all week for Colorado hit right on target. 4th largest on record and I lived through the 2nd largest one back in 2003 that shut down this city for days. ?
https://www.google.com/amp/s/www.denverpost.com/2021/03/14/colorado-blizzard-snowstorm-closures-outages/amp/Thanks, you’re running well cush.
One thing I learned, mixing physical labor and running post 60 is a dangerous combination. Better to get it done, return to normal activities. There is some callusing benefit to the project. Just moving on and off the roof with a bucket of paint requires some dexterity for this 70 year old. Mihaly might scratch his head, but then reply “is good.”
In regards to pi, Chicago Connection Pizza is having a special tonight to celebrate. We had our pizza two days early, so homemade spaghetti from the wife. A glass of wine to soothe sore muscles, and pasta to carbo load my painting marathon.
Igy
Mon. 70 min kayak on the lake, calm waters no wind.
Tue. 3 km single track hike up and down 160 metres of elevation in a quick 32 mins, jogging a few bits.
51 km mtn bike ride along the railtrail into work in 2.12.
Wed. 2.2 km hike 140 metres gaon25 mins.
14.5 km run in the forest in 86 mins.
Thu. 50 min kayak on the lake.
3.8 km hike 200 metres gain 45 mins.
21 km ride on the roadie in 45 mins with a few efforts of 1 to 2 kms.
Fri. 30 min kayak on the lake with 8 mins hard.
31 km easy road bike ride with a few hills. 75 mins.
Sat. 2.2 km hike 140 metres gain 28 mins.
15 km run in the forest with some tough hills in 88 mins.
Sun. Woke up with a sore throat. We were out from early until around 6.30 pm. I was feeling well below par when we got home so skipped the planned short run with a fast 1 to 2 kms. I just hiked up the steep single track and back 3.7 km in 45 mins with160 metres gain.
Prior to Sunday it was a good week. Knowing sunday would be time poor I did my longer run sat. and I split my thursday and friday kayak and rides to get a little speedwork in on both disciplines.
I was obliged to have today off work given the sore throat but am now feeling pretty ok. I went hiliking and paddling this afternoon/evening.
Catching up on all the new posts lately. Lot's of everything in all the discussions. Wish I had more to contribute other the little running I'm doing.
Hit my goal of 33 miles this week. I didn't find time to get any biking in this week though. Seems my paces are picking up a bit. It feels easier to run outside! Intentionally keeping it over 8:00 pace.
M: 5.23 Miles in 43:04 [8:14 per mile] 822,813,816,814,807 HR148
T: 7 Miles in 57:13 [8:10 per mile] 819,813,813,801,800,809,816 HR147
W: 3.06 Miles in 29:48 [9:44 per mile] Ran as slow as I could to keep my HR around 125... 929,939,1008 HR126
T: 6 Miles in 51:52 [8:38 per mile] 859,849,842,834,827,820 HR 138
F: Off
S: 10.09 Miles in 1:23:17 [8:15 per mile] Pretty good run. Felt lousy the first few miles; pretty good the last few. 830,821,824,815,828,813,808,808,808,800 HR 149
S: 2.03 Miles in 17:52 [8:48 per mile] Easy little run on the grass thru the park. Just enough to get my miles for the week. 857,839
I'm going to do a test run in a few weeks just to see where my fitness is. I'm thinking a hard 5k would be a good indicator. Or a mile? Or a two mile?
Have a good run,
Dave
Hey Cush ! this looks fun to post and read. Enjoyed seeing what your up to.
Male 55 y.o
Mon-Thursday
AM run 45 min at 8-30/9 min pace followed by 15 min indoor bike
PM 40 min trot on treadmill at 15 % incline 3 MPH
Friday AM 35 min Treadmill Trot and 2 miles at 8:45 pace with wife and dogs.
PM 45 min / 5miles
Saturday Annual Birthday MIle 2 miles w up 2x 200 in 40 sec. 1 mile in 5:19 1 miles cooldown
Best b day mile since i turned 50 :) cool down 31 min on treadmill 15% at 3 mph
Sunday AM 62 min at 9"30 pace 6.6 miles
PM 15 min bike 31 min treadmill trot
Hoping to stay healthy and go Sub 5 this year !
More than 30 inches of snow here. Spent a good chunk of the morning digging out.
Sub 3 would be a good goal, the LD workouts on skis were part of that now transitioning back to long runs for the spring.
Half marathon scheduled for next month, weather permitting. Anything from late October through most of April is kind of a guess here, might be great might be horrible.
Saw Peter Brady is calling for a sub 2 masters (40) 800, or age grade equivalent for older age groups. So that could be something for you mid-d speedsters to aim for. I think that's about 2:20 for 60 and 2:24-25 for 65.
CM, this would be 2:17 min for me. I am dreaming running of this. But out of reach now. Hoping to start time trialing in summer. Actually, I have no idea how my training will end up in september. It is an experiment. During late spring and summer, I am handycapped a bit by pollen allergy.
2:17 is age graded to open standard (84.5%) and not equivalent to sub 2 @ at age 40.
if related to age 40, no goal for me.
90 percent 800 Howard Grubbs calculator using 2006/2010 factors
65 2:25.81
60 2:20.29
40 1:58.20
So I would have to improve by 2.29 seconds from my 2:28.10 interesting ...
Charlie wrote:
Nice to see some racing , looking forward to the race reports. WAG KP is gonna go sub 5 for his 1500. WAG2 CM is thinking about a sub 3;)
M64.58 Like a moth to a flame M65 awaits. Looking at past results a sub 2:30 for 800 at M65 is in the ball park. A solo 2:28.1 Time Trial Two months before turning 64 so dam the torpedoes full speed ahead. I can compete! Plan is to just keep building a base gradually add in the sprint stuff and see what comes up.
This week was uneventful easy except I did all out sprint 14 seconds up a dune felt really good.
Happy to see you at 800m training.
Here's the reference link for sub 2 (or equivalent)
I don't think I can break 2:30 or 2:32 (let alone run 2:23 or so), but 90% at a longer distance is always something to aim for.