Hey Cavorty I am SURE I saw you hauling arse South on 101 just North of Freddy's. I mean you were MOVING! N of 1 for sure.
Oldie but goodie
Hey Cavorty I am SURE I saw you hauling arse South on 101 just North of Freddy's. I mean you were MOVING! N of 1 for sure.
Oldie but goodie
The calendar says Fall, but the weather here in Michigan is still warm (70s). Haven't turned the heat on yet.
Glad to see so many reporting decent training weeks.
Finished up my last run of the week a few hours ago.
42 miles for the week with 18% 'quality' (faster) miles
Three decent efforts spread throughout the week:
-6x 700+ - 800m with short(ish) recoveries of 300-400m
-12x200 on the dirt track with three other 'masters' and three youngsters in their 20s on Wednesday eve. 3 sets of 4 with 100 jog recovery (200 after #4+#8). Kept them right around 1500 - 3k race pace (:45-48). It was work, but felt good afterwards. Nice to do some track workouts with others
-Yesterday, Saturday, had my second go at the local ParkRun 5K as a hard tempo workout. No taper and ran the night before about 12 hours earlier-so legs were not 'fresh'. Better weather than two weeks ago, but still a bit wet leaf covered and slick trail and black walnuts to dodge. Feeling okay about the result. Second overall (ha! didn't see that coming and maybe turned a couple of heads when I dropped a couple of the younger guys at about 1.5). May give it a go all out in a couple of weeks as it is really like a fast XC course and I can use it as training (without spikes) for the state USATF state XC race in Novemeber.
Plus -6x150 strides tonight during the middle of my 5.5 mile run. Felt surprisingly smooth after yesterday's effort.
Feeling good about cutting back to 40ish but a little guilty at the same time as I have the time to train more. After XC I may take a few week and build my base base up for 2022.
Stay strong you guys.....
Charlie wrote:
Hey Cavorty I am SURE I saw you hauling arse South on 101 just North of Freddy's. I mean you were MOVING! N of 1 for sure.
Oldie but goodie
https://youtu.be/gXUHb_l-1HU
That sounds like me - I'm on Mercer Lake Road so do a lot of up and down 101 - might have been doing the fast part of the 6x4 min efforts. Have to do more on the roads since we're not allowed on the track when school is on (unfortunate, but I can't really blame them).
Love Cream/Clapton - I saw him and Dylan the same day at Blackbushe Airdrome in England in about '78.
Cavorty wrote:
[quote]Charlie wrote:
Partly what I do is influence by work. I pretty much work 7 days a week (fortunately from home - I've got consultancy in an industry that gets particularly busy from September to the end of the year) with no plans to retire - I'd have no idea what to do all day, so going out the gate for quick 40 minutes or so works for me.
I only work 3 days per week and find that takes up too much of my time lol!!
Good thing I’m retired, with my wife’s home projects I needed to get up this morning at 4:00 am to run on the Boise High track, and then tackle the list of chores. I couldn’t possibly fit in a real job. 🤡
Definitely to many chores :)
Trimmed some hedges, but after 8 mile interval workout, and weights that’s enough. Done, so now I can vegetate without feeling guilty. 😹
We are all differnt, but at present I'm with Cavorty. Most of my running is either on roads or track and, since coming back from injury, is mostly shorter and faster than in the past. Most of my everyday runs are 40 to 50mins at 7:15-7:45 min/mile - seldom slower than 8:00 even when I try to run slowly. For me the summer has been unexpectedly good, but I am sure this won't suit all. I have considered trying Ed Whitlock-style training, but I do no have the patience.
No races planned for the next two months so the aim is to increase the miles and work on lactate threshold. We will see what happens.
This week was an attempt at a serious taper finishing with a HM.
Mon - 30min including 5x400m at pace
Tues - track 30min inc 4x400m at pace with 400m recovery
Wed - 20mins including 3x400m at pace
Thurs - track 25min including 5x150m at pace
Fri - 15min including 1x400m at pace
Sat - no running
Sun - HM race - 1:27:33 1st M70
Total 49km/30miles
I didn't know what to expect from the taper - it was more severe than usual and I thought my legs might feel heavy, but all was well. I couldn't have run faster on the day, but felt strong throughout and was overtaking earlier starters most of the way (except up a short but steep hill). Finished the day with a 4-5mile walk back to where we were staying. My legs are tired today, but no particular aches or pains.
Congratulations on the great HM time ATP. That time for a HM certainly indicates that your current training regimen is giving you plenty of aerobic endurance.
Ghost of Igloi wrote:
ATP, I think 1:30 equats to your 10k fitness, perhaps even 1:28 if you have a good race. Good luck.
😀
ATP,
Glad to have an opportunity to congratulate you again (and again!). Fantastic bunch of results from you this fall!
Just for my curiosity I checked the results of the two recent WMA world championships.
In spring 2019 (when Coyote Montane won HM in the 60-64 AG) the champion among 70-74 yo showed 1:31. In autumn 2018 the winning time was 1:34.
So, you would be "a few bus stops" ahead of them! Hope you will be on podium next year.
Ghost of Igloi wrote:
Happy Columbus Day “Best to Most Guy” 😹
What’s up with that guy?
Other than consistently annoying?
Ghost of Igloi wrote:
Other than consistently annoying?
I wouldn’t say “consistently”, but you do have your moments.
Consistently wishing everyone the best, including the “Best to Most Guy.” Even on Columbus Day, celebrating one of the most significant events in human history.
Ghost of Igloi wrote:
Columbus Day, celebrating one of the most significant events in human history.
What was that?
Congrats!
10/4 - 8M(6M @ MP) - slightly cooler but still the Mid-South in October
10/5 - 4.5M easy
10/6 - 4.5M easy
10/7 - 6M(5x5:00/3:00 @ MP)
10/8 - 4M easy
10/9 - HM in 1:58:59 - blew up early and often - hotter and more humid than planned
I am a type 2 diabetic - atypical. The endocrinologists don’t know what to do with me and have me in a study to see why my insulin struggles continue. Race day was much too warm for me getting out of the car to pick up my race r bib. After the race I tested my blood sugar and during the race it spiked early to above 350. That is very high. That hasn’t happened to me since 2018. It sucked. That said there are 1,350 runners behind me who want my finish and only 249 ahead of me who’s times I covet.
No worries. I am able to run and I run happily. I train slowly at 70% of HR max, except on workout days when I run fast (for me) at LT or faster. On Saturdays I run long with the big kids and sometimes hang on. I’ve found my sweet spot racing HM’s and an occasional marathon to BQ. I’ve no illusions at 62. I love to run and I make it important.
As an aside, reading the posts on this topic are part of my bestest, weekly. Keep getting out the door into a short fall and longer winter.
Enjoy
Good prediction Igy. Conditions were ideal and made for a good time, but a couple of hills slowed me somewhat.
Orient, I am hoping to go to Tampere, but it will depend on the state of the pandemic at the time. What I might run will depend on the timetable. I potentially have good times from 1500m to HM, but I think my best opportunities lie in the longer distances. So perhaps an outing in 1500m and 5000m, rounding off with the HM. I still have to persuade my OH this is a reasonable thing to do.