Cleared to start training again on the 16th. Shocked that miniscus surgery went this smoothly. Nothing surgery wise EVER goes this smooth.
of course the two surgeries I had before this was for prostate cancer and a colectomy.. they took a little while to recover from. Still, no 2000 miles this year.
Robert E . Lee wrote:
Cleared to start training again on the 16th. Shocked that miniscus surgery went this smoothly. Nothing surgery wise EVER goes this smooth.
of course the two surgeries I had before this was for prostate cancer and a colectomy.. they took a little while to recover from. Still, no 2000 miles this year.
Great news. Hope things keep going well.
Mike.F. wrote:
Nice 400 session KP...Charlie, it looks like your starting point is really strong...impressive.
Ditto on KP's 400s . Thanks I feel pretty good but my pattern is short steep peak. Quick improvement , plateau then crash;)
Friday made for 100 consecutive training days (425 miles)...first time I've been able to string together such a 'streak' since surgeries...not an OCD thing, instead a discipline thing...the former jarhead in me.
I was born at Camp Pendleton , my Dad was hard core U.S.M.C. When I joined the Army he did not say it but I could tell he was a bit miffed. Congrats on the continued come back progress . Gotta heat the molasses with extreme caution.
On a leap of faith, I did enter the Hayward Track Classic on 5/7...mostly just a cool opportunity to race at the new state of the art facility that I'll be watching a lot of track in later this summer.
Looking forward to checking this out hoping to see lots more entries as we get closer.
Recovery...Base...Speed...Race(Hayward Classic 3000 May 7th)
Week 2 of Speed 8.1 2 workouts
Tuesday poweroff treadmill 2x 1,2,3 minutes full recovery these were very hard efforts , sauna type sweating one one breathing with the last 30 seconds of the 1 minutes full tilt boogey.
Friday local gym gotta curve knockoff(Cascade) . First time on one of these , liked it so much I did my 2nd workout on it. 2x4 minutes like the last 4 minutes of a 3000 race again one one breathing. Really enjoyed this mill. Less push more leg speed compared to poweroff treadmill. IMO these will compliment each other.
Onward!
Two weeks ago, overextended the upper right calve having lifted my wife between rooms and slipping on one her many shoes that are left in the main walking paths. Has made for the following:
M-8M w/4(800/400)
T-60:00 treadmill
W-5.5M w/last 3km @ 8:10 pace
Th-35:00 treadmill
F-40:00 treadmill
Sat-13.1 race: upper right valve tightened up when I stepped out of the car. Race was a bust.
S-began rehab
M-90:00 treadmill; lots of rehab
T-90:00 treadmill; lots of rehab
W-90:00 treadmill; lots of rehab
Th-10M @ 9:00 pace: middle 4M @ 8:14 pace (10x.25/.15)
F-19M @ 10:15 pace (weather turns awful overnight so better to train back to back in 65 degrees than in 9 degrees with sustained 40 mph winds)
We now put our shoes away. heh
34 days to Boston: lots and lots and lots of rehab and ice and rehab
enjoy the week
Wish I could be there for that Hayward Classic Charlie: and others. Will be coach HS kids to STATE Champs. Wishing you the very best of health to train and race your best.
Yesterday was fun?! to pull out a toughie speed-endurance track workout for the kids I coach AND jump in there with one of the groups. What A Wipe Out Work Session!!!
1 x 800 @ 2:41 just to wake up for the meat of the session. 4 mins rest.
3 x 600-200 with ONLY 30 secs rest between 600-200. Then 4mins rest after 6-2 set.
My Arm Numbing Splits were 1:59-36, 1:57-35, 1:54-34.
This workout is targeted to 800 and 1600 (or 1500) middle-distance athletes. When done right (MUST HOLD TO 30 SEC REST) it should forecast a date-shape 800. Reckon this old man is ~ 2:20.00.
KP, great workout. Good racing!
My week was a la "Am getting better every week but somehow not really faster... during the last years father age seems to be as quick as my progress... however, totally happy to be healthy and jumping around as I want to...
Mo 7 miles easy
Tu 30 min jumps and drills uphill, 6x60m uphill, 2x150m uphill
We 7 miles recovery pace, 5x100m with jog back
Th 4 miles super slow jog. felt weak...
Fr 7 miles very easy, 5x100m with jog back
Su 7.5 miles very easy with 30 min steady/comfortably hard in hilly area. 5x30 sec steep uphill with long rest
Su 90 min very easy in the hills
A good week to all, keep it fun and healthy. BR!
Greetings to all!
Newbi, my current feeling about my form is similar to yours.
Still cold here, down to 5F at night on Mon-Wed. On Fri-Sun it was slightly above the freezing point in the afternoon for a few hours only.
Ran 3 days in one week for the first time this season (two previous ones did it twice a week). Was skiing 3 other days.
Mon: 86' skiing (incl. 25 min at LT effort)
Tue: running 7 miles easy (about 8 min/mi), 57’
Wed: off
Thu: 78’ skiing (incl. 20 min at LT effort)
Fri: running 6 miles, incl. 3x500 intervals not hard (av. 2:05) and also 3x17 stories up (av.
2:01). 55’. Wanted to start doing hills but they are deep under snow, so used stairs.
Sat: 82’ skiing (incl. 21 min hard and 30 min slightly below LT effort)
Sun: running 7 miles, incl. 3 km at 12:20, 55’.
Today, it was my 7th running and I decided to check where I was. Tried to run 3 km at a 5K pace as I feel it now. E.g. “was telling myself” that I was going to continue thru 5 and keep enough fuel, but then stopped at 3. Per km splits were indeed quite even: 4:06, 4:07, 4:06. And in the end, felt that I could continue for about 1 km for sure (then would start struggling). Comparing with 17 March 2021 it is slightly better and it provides a certain optimism.
Signed for a hilly trail on May 22 (10.2 km, 330 m elevation gain). Signed earlier for a national masters 10k road to be held on June 18. Still thinking about end April (what
race to choose). Will not be ready before because of a very long and cold winter season. The next week will likely be totally below 30F thus skiing will prevail.
Happy and injury-free running/biking/kayaking/treadmilling/etc. to all!
My week was a bit up and down, but all in all, positive progress back to normal health. Yesterday was really my first hard run since getting sick 4 weeks ago. Lung function didn't feel quite 100%, but was a lot closer to it than a week earlier. 40 miles total for the week.
M- 8mi of 400 walk/ 400 easy run 12:32/mi ave
T- 6mi of 4mi run plus 2 mi of 400 walk/ 400 easy run 10:42/mi ave
W- rest - very tired
Th- 4mi of 2mi walk AM, 2mi walk PM still tired
F- 6mi easy run 9:28/mi
S- 6mi hilly trails with my son 8:53/mi
Su- 10 mi with hills of 400 walk/ 400 easy run 12:58/mi ave
Good running to all!
M62, 5'11", 179 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
Weeks to Half Marathon: 9
Weeks to Marathon: 12
MARCH 7-13, 2022
M - Off
Tu- 5.0 miles (10:10, 9:44, 9:38, 9:13, 9:37)
W - Off
Th- 18.0 @ 8:43/mi avg
Fr - Off
Sa- Off
Su- 4.0 miles (11:06, 11:17, 10:59, 10:12)
TOTAL: 27.0 MILES
I don't worry about long-run paces, but it's still encouraging when I can maintain a decent clip. These days anything faster than 9-minute miles is "decent," so I'm quite pleased with Thursday's effort.
This morning was 15° and very icy. Weather is better for the upcoming week. No long run planned, but looking for some faster stuff.
Tomorrow I get my biopsy results. I am assuming that won't change my training and racing schedule. I don't want to imagine a scenario that includes major intervention between now and the end of May.
Run well!
Good morning from spring like southwestern Idaho. Mrs Igy is moving gradually toward full independence, which frees up time for exercising. My PT appointment went well, identifying problem areas in the hip complex. The plan is a tune up, with therapy, flexibility, and strengthening. No major restrictions on cross training, gradually ease back into running.
Have a good week.
Igy
sounds encouraging for both of you; great to hear.
ok week of hamstring recovery for me, still all slow:
M 30:00 + 60:00 x-t
Tu 1:05 + 45:00 x-t
W 1:40
Th 30:00 + 60:00 x-t
F 1:00 + 45:00 x-t
Sa 50:00 + 1:00 x-t
Su 2:00
Now I just need Congress to ban daylight savings time. Switched over last night, and my coffee machine broke this morning. Seem unlikely to be a coincidence. Have a great week,
Dave
dhaaga, I feel you coffee machine pain...and as an early bird, I so seriously detest daylight savings time
Igy, am so glad to hear about both yours and Mrs I's progress...solid.
I etched another 30 mile week into the training log with a real good 2 mile 'time trial, a session of 3:00, 3:00, 3:00, 2:00 all with just 1:00 recovery, and an 'unintentional' 5 mile anaerobic threshold run...so a good week in all.
Oh, and managed to hit 300 miles year to date this morning...by my best track geek calculations, that'd get me to 1,000 miles on August 28th...but who's counting ;}
Have a swell week of training and racing.
your pal,
MF
Mike.F. wrote:
I etched another 30 mile week into the training log with a real good 2 mile 'time trial, a session of 3:00, 3:00, 3:00, 2:00 all with just 1:00 recovery, and an 'unintentional' 5 mile anaerobic threshold run...so a good week in all.
Dam!
Good luck Allen.
Likewise, best wishes.
> Damn nice running KP! I'm going to hit you up after my HM for some summer Mile workout suggestions.
> Hoping for the best today Allen
> I told an long time running friend of mine (2:18 early 80's) that he reminded me of MikeF. Old school elite back in the day, still out there everyday, doing trackwork alone. He can barely run 10:00 pace these days but the mindset and work ethic has never changed.
Week 8 Bayshore HM
Pretty good week here. Tad over 55 miles. Still feeling 100% physically, zero pain. Had a couple of cold snowy days so I opted for the treadmill on my harder days.
Mon: 6.39 Miles in 55:01 [8:36 per mile]
Tue: 7.78 Miles in 1:02:53 [8:04 per mile]
Wed: am: 8 Miles in 1:03:53 [7:59 per mile] 10 min @ 8:42 then...10x1 min @ 6:00/4 min @ 8:27 then... .9 @ 8:27 pm: 3 Miles in 25:58 [8:39 per mile]
Thu: 4.69 Miles in 39:38 [8:27 per mile]
Fri: 7 Miles in 59:38 [8:31 per mile]
Sat: 12 Miles in 1:35:37 [7:58 per mile]
834,827,820,813,806,800,754,748,742,736,730,724
Sun: 6.52 Miles in 54:58 [8:25 per mile]
Snow is gone, looks like the 50's and 60's now! Looking forward to an outdoor long run this weekend. And maybe start getting to the track for some actual track workouts.
Have a good run,
Dave
Slowly getting there.
M. 10 min elliptical, 10 min row, 63 min kayak. Breezy sunny 28 C.
T. Brisk steep 25 min singletrack hike (18% gradient). 10 min row, 30 km mtb ride. Wild winds gusts up to 60 kph mostly 40 to 50 kph.
W. "Speedwork". A 5.2 km steep singletrack run with a total 500 m elevation gain. Run as hill reps. 4 x 300 m reps up rugged 18% gradient. 3.30, 3.28, 3.42, 3.23. Continued climbing after the 4th then dropped down a 25% hill and did 4 x 115 m up the 25% slope through untracked bush. 1.56, 1.54, 1.54, 1.52 and kept grinding uphill after the last. Tough session, lots of blood (literally), sweat but no tears.
T. Got some decent sleep post night shift for a change (5 hrs) then 10 min elliptical 10 min row and 65 min kayaking. I locked my keys and phone in the back of the van so had a 14 km walk home from the lake.
F. 30 km hilly mtb ride in 95 min.
S. Easy run on the 6.6 km One Eye Forest loop. Gentle pickups of 800 m every km building to about 4.50 km pace by the end. Walk 100 m slow jog 100 m between. 40 mins.
S. 14 slow kms around the One Eye trails, a few decent hills. For the first time in quite awhile my left hamstring didn't hurt or restrict me.
Hope that biopsy was neg. Allen. I have had 2 myself both negs. My mate Dobbo had to have surgery on his. He has run all 44 Melbourne Marathons so scheduled his surgery a few days post Marathon.
Sonogno wrote:
Hope that biopsy was neg. Allen. I have had 2 myself both negs. My mate Dobbo had to have surgery on his. He has run all 44 Melbourne Marathons so scheduled his surgery a few days post Marathon.
Thanks for the well-wishes, Igy, Dave, Newbi and all. Today's news could have been better. Or a whole lot worse. Stage 1, very low probability that it has spread.
I have a few options, and still need to weigh the pros and cons. But I'll probably start radiation therapy in a month or so. Low-dose, daily treatments for nine weeks. 100-mile round trips for a 10-minute procedure, but there's supposedly 90% cure rate.
Sonogno: I appreciate your friends attitude! And what a streak of marathons! Last September 12 was the 40th anniversary of my first marathon, but only 26 total during those 40 years. Had a streak of at least one a year from 1981 to 1995.
Allen,
Sorry for the news. Hopefully this "stage" 1 is indeed curable, 100% in your case.
Hold on and best of luck.
Sorry to read this. Wishing all good luck and recovery!