Congrats OGII !
Congrats OGII !
Greetings to all!
Old guy II: congratulations on your podium! What was the distance you ran, BTW?
My week: the current slogan is “long and slow” as Charlie put it recently. Keep feeding mitochondria :-)
We have got quite some snow the previous weekend, and skiing is comfortable now. However, a cold from the Arctic spoilt the weekend party a little bit. It was sunny, shining snow, no wind, but only 3-5F (-15….-16 C) on Fri. and Sat. here, "beneath the blue suburban skies".
Therefore, decided not to go for 90 min.
It was warmer - 16F (-9C) - this morning, but my knee got worse and the plan was scaled back again.
Anyway, the total time for this week is about 350 min and this is significantly higher than during the running season.
Interesting that in spite of doing an aerobic work only the weight increased by 2-3 lbs. Think there are two contributing factors: first, the body "understands" that (cold) winter has arrived and rejects to burn fat, and, second, the upper body muscles quickly react to skiing and start growing.
Day-by-day:
Mon: 65 min skiing, about 20 min at the LT effort
Tue: off
Wed: 70 min skiing, about 50% some 10 bpm below LT
Thu: off
Fri: 10 min elliptical (warm-up), then 60 min skiing well below LT
Sat: 10 min elliptical (warm-up), then 62 min skiing well below LT
Sun: 10 min elliptical (warm-up), then 65 min skiing below LT
Happy week and injury-free running to all!
Great result old guy. Hopefully your local knowledge of the course will pay off with a win.
Meant to say your local knowledge of the course will pay off with a win in a couple of weeks
Good work Orient. Shame that you couldn't get that long run in
OGll, such a stud performance at XC Nationals...what a competitive division...solid.
RESULTS:
https://pttiming.com/event.php?mid=275
Charlie / Igy that Hayward Masters meet on 5/7/22 looks quite appetizing...if moving doesn't get in the way, I may join you (am anticipating a move to Bend, OR late Spring / early Summer)
Only an OK training week, half in New York City, half in Sonoma Wine Country...the travel tweaked my back, which still has not settled down.
The very cool highlight of my week was a 5 miler in Cemtral Park with two of my 1974 college freshman cross country teammates...one took the train up from Wilmington, the other from Jersey...following our jaunt, there was a mild case of day drinking...and telling the exact same lies and war stories since our last lope.
Rainy week ahead here...hoping not to melt.
Stay well.
your pal,
MF
Congrats OGII, nice running!
Also ran there and finished 3rd in AG, 2nd age grade, and best of all we won the age group team title. First in 10 years or so for our team at Club XC, which is kind of the pinnacle of the year for the masters circuit. Got to say hi to KP and had a few laughs, as always, with sc cush.
Heading back home, taking a short break to reset and then back to do easy mileage and hills for the next several weeks. Also hope to do some XC skiing if we get enough snow, winter is off off to a late start.
Congrats to all that are still upright and moving! :)
Have not had much to post of late, still walk/runs that total 40 to 45 miles weekly, weight is now around 145, hope to keep it there with the holidays coming. My wife and I are back from a week in AZ, so facing winter again.
Exciting news for me is that yesterday I was able to run non-stop for a 5 km in 28:47 and it wound up winning the 70+ age group. Course might be a couple hundreths short, but I can take the victory, as rare as they are when this pace. Last mile was the fastest, too, (9:46 first vs. 8:46 last). Hip was not so sore, but not much warm-up, now need to build up the aerobic base with more and longer runs. OK, not much more here except our stores are converting to Fleet Feet ownership next week, something new to experience and learn!
OGII and Coyote, congrats!
Orient, for twelve years I lived in the snow and cold of upstate New York. I concluded then that I had to cut back on distance below 10 F and bail out for the indoor track below 0 F. Unlike you I never did take up skiing, and I’m very happy to now live in a place where it’s rarely below 0 C.
My piriformis, if that’s what it is, continued to bother me but I decided to keep running a little anyway and it seems to be getting a little better. The running stride is also feeling a little better and I feel like my left leg is doing more of its fair share of the work. It was cold and cloudy and then rainy, and I got outdoors on the bike only twice all week. So it was a fairly low volume week all told, but a somewhat encouraging one with nearly 24 miles of jogging.
Mon: 2.0 mile jog, 37+39 minutes on bike trainer, gym
Tues: 2.5 miles in 27 min, 34+37 min bike trainer, gym
Weds: 3.1 miles in 33 min, 18 mile bike ride
Thurs: 3.6 miles in 40 min in the rain, 33 min on bike trainer
Fri: 4.1 miles in 46 min, 45 min on bike trainer, gym
Sat: 4.1 miles in 45 min (coldest day of the season at 33 F), gym, 22 mile bike ride
Sun: 4.2 miles in 48 min, will go to gym and bike indoors or outdoors later, depending on rain
Wishing everyone a good week.
Good morning. Weather has turned consistently winter like, but much warmer than Orient. Saturday I ran in the foothills, snow cover getting thicker with elevation.
Congratulations as well to Coyote, missed your result as I scanned. So Cal ran with his team; better to let him report. Nice victory Mike L and good time to boot.
It was an up and down week. Hip acted up, and had to cut back my Monday’s workout. Tuesday my wife had a pre-operation diagnostic procedure at the hospital. Lots of sitting and waiting, Her date for a Hartman takedown (colostomy reversal) is penciled in for February, with Covid lurking in the background to possibly derail elective surgeries. It is major surgery with a likely five day hospital stay even if things go well, and step-up by me for household duties in the weeks that follow. So, no rush to prioritize exercise anytime soon.
That said, a reasonable schedule from now until spring will be: Mondays repetition and interval, Wednesdays critical velocity and tempo, Saturdays long run in foothills, with the rest of the week spin bike, swimming, weight room and core exercises. Not too different than the current schedule, but.moderate volume and less intensity. Once we clear Mrs Igy’s hurdle, get some Covid clarity, perhaps I can consider some racing plans. Maintenance would be a good description.
In the meantime, have a good week everybody.
Igy
congrats to those who ran club X-c champs -- impressive performances.
hoping for the best for Lucky2B and all Kentuckians -- what a nightmare for those in or near tornado's path
much less eventful week for me, alternating paper grading with mostly slow running. Picked it up for 2 X 10:00 (2:00) at about marathon pace (unmarked trail, so don't know real pace) yesterday.
I volunteered at a race this morning and got 0% of the runners lost at my intersection, so that bodes well for WFT to upset Dallas this afternoon.
have a great week,
Dave
Also ran there and finished 3rd in AG, 2nd age grade, and best of all we won the age group team title.
Solid Mr Montane...well done!
Greetings, fellow 50+ers and congrats to all of the successful racers. The autumn wind down continues with one more full week before Old Man Winter officially arrives. Enjoy!
The weather roller coaster continues here. In the past week we’ve gone from 60°s to midweek snow then back to the 60°s (albeit with wind gusts approaching 50 mph). Today we are back to seasonable 40°s so I busted out the shorts again. Because the wind wasn’t howling like yesterday, I didn’t think about it until I turned the first corner and then realized the wind chill dictated that covering the legs would have been the smart play. Oh, well…live and learn.
As I mentioned last week, my schedule featured a busy Wednesday that might affect my usual weekly mileage. Fortunately my two medical appointments were in the morning and I was able to get in my run in the PM. On the unfortunate side, the second doc scheduled a procedure for early February that could easily disrupt my running at that time. I’ll know more after the procedure. Meanwhile, chock me up for a routine 20.3 miles of actual running over the past 7 days with a pair of “long” runs, but no speed. There are no obvious interruptions on the radar, so hopefully I’ll be able to continue this mini-streak of 20+ mile weeks a bit longer. Life is good!
Mon: 63’ CR; body wt ex + med ball routine
Tue: off
Wed: 53’ CR; body wt ex + med ball routine
Thu: 31’ CR; 16 oz curls
Fri-Sat: off
Sun: 65’ CR; body wt ex
Best to most!
Congrats to the racers. The stage is yours!
My second down week was:
Mo 7 miles easy, in the afternoon 3rd Covid shot (2 Pfizer, 3rd Moderna)
Tu 30 min very light drills uphill
We no running possible
Th 4 miles easy, 3x100m easy strides with jog back, sigificantly better
Fr 7 miles easy, 5x100m buildups with jog back, not yet back to 100% ability
Sa WU, 8x300m uphill with jog down, CD, back to 100%
Su 100 min easy in the hills, all perfect
Stay healthy, keep fun
My last race of the year today, so this week has been a taper. Easy runs with reducing bits at race pace.
Mon - 35mins
Tues - 30min
Wed - 30min
Thurs - 25min
Fri - 30min
Sat - no running
Sun - warmup and 10k race - 1st in age group with 39:58. Not my best but the course was narrow and congested.
Total: 47km/27miles. Next week will be a recovery week.
May all your runs be good.
Great year ATP, best in 2022.
Home at last. Done with airports and airplanes for awhile. Thank you all for the congratulations on my race. C. Montane, congratulations to you and your team. I saw you up on the awards stand but I was still pretty well fried from the race at that point. For Orient, we old geezers run 8k. The three of us on the podium talked, and we all are going to have at it again at USATF XC on January 8th. Most of the big guns in the 70-74 age group showed up and I am very pleased with my race effort and the result. The guy in 4th won the 70-74 age group at the Boston and NY marathons this year. Several other guys have been on the podium in past years. I wasn't thrilled to have my local friendly competitor finish 4 seconds ahead of me for 2nd, but he made a strong move past me on the last hill, knew I would be coming after him on the final downhill and ran hard enough to hold me off. I chased hard but didn't have the legs left to close the gap. Dan King, who won the race and the 60-64 age group, was an absolute beast out there. The course was better groomed than some dirt tracks I have raced on in past years. All in all a really fun racing trip. P.S. My team mate, who ran on a couple of USA World XC teams, said they have made a bid to hold a World XC Championship race there and it looks like they have a strong chance of it being awarded to them.
Might be injured.
So close to 2000 miles for the year.
It was that doggone 3 mile hard run I did three Wednesday’s ago.
Funny thing is, when I run there’s not much pain.
It’s when I get home, shower, ice sit in my rocker, get up and the hip, hamstring and the back of my knee is like level 7 pain!
Oh well it’s been a good two years training
4000 miles, 27 weeks over 50 miles and an age group Grand Prix win.
Ya can’t run forever..... I guess
Congrats OGll and Coyote for 3rd place at the xc Championship. Over 30 runners in the over 70 AG! Great turnout.
Nice week and the gains are leveling off after 3 weeks. Happy to be where I’m at 1 week before the marathon next Sunday. Runners are so fortunate to experience the benefits of being healthy that most in society can’t relate. This next race is part of an endless cycle of being physically healthy and I’m feeling extremely grateful.
Want to still drop a couple lbs and get to around 153 lbs which will be difficult while traveling across the country in a camper. Too many excuses to consume junk. This will be the lightest I’ve been in 3 years and I think more of the weight is located where it should be for a runner. A year ago I was benching 250 lbs and doing too many pull ups which made me look like a wrestler in running garb. Doubt I would get any skinny legs comments now.
Plan on going out at around 6:15 pace and see what happens. If I’m at close to 6:15 at mile 6 after the 150 ft elevation gain, I think I can hold it. If not, I’m OK with not being in the 2:45 proximity. Still have a slight niggle behind the knee which I think is tendonitis caused by lazy form at the end of runs and hoping it isn’t the length of the run that is the issue for obvious reasons.
Cheers everyone and hope everybody is enjoying their runs!
06.12 Mon
Run 5,3 mi 43:48:00 8:12/mi 131 bpm
Run 7,0 mi 1:00:02 8:37/mi 124 bpm
07.12 Tue
20% Incline TM 2,2 mi 17:09 12,6 km/h 103 bpm
JOG 4,4 mi 32:20:00 7:25/mi 137 bpm
08.12 Wed
JOG 6,4 mi 52:38:00 8:16/mi 127 bpm
20% Incline TM 7,5 mi 1:03:03 8:26/mi 118 bpm
09.12 Thu
JOG 4,4 mi 36:10:00 8:15/mi 117 bpm
JOG 0,7 mi 8:02 11:45/mi 103 bpm
10.12 Fri
JOG 0,3 mi 4:34 13:07/mi 104 bpm
JOG 14,5 mi 1:41:42 7:01/mi 137 bpm
20% Incline TM 0,3 mi 5:38 19:43/mi 88 bpm
JOG 0,8 mi 10:01 12:48/mi 103 bpm
11.12 Sat
20% Incline TM 9,9 mi 1:30:08 9:08/mi 110 bpm
20% Incline TM 5,2 mi 59:04:00 11:28/mi 107 bpm
12.12 Sun
20% Incline TM 14,2 mi 2:00:33 8:29/mi 126 bpm
Averages/Totals 83 miles 11:27:43 8:31/mi 122 bpm
Robert E lee, How close to 2000? I never have luck with ice with these types of injuries but lots of heat seems to help a lot. Also diclofenac pills (anti inflammatory) for a few days but I get why some don't like this option. Diclofenac tablets ( cream is useless for me) for hip and tendons is my go to fix. Nothing seems to fire correctly when the injured area is an inflamed mess, so I figure get that under control then start rehab.
You have been at this long enough so the above is most likely already considered but Best of luck!