Charlie: What is power off treadmill running? Is it really just running on a treadmill with the power off?
Week 10 Bayshore HM
Nothing to complain about last week, still hanging in there with no real issues. Legs felt a little achy tonite though. Officially hit 52.9 miles with Monday off. (After todays run, I was a few tenths under 60, my highest 7-day total in nearly 5 years!) The weather is starting to break so was only on the treadmill twice. But it's still stinkin' cold. The windchill on tonites run was 21 deg. At least the suns out.
Mon: Planned off day
Tue: am: 5.95 Miles in 49:08 [8:15 per mile] pm: 5.12 Miles in 42:42 [8:20 per mile]
Wed: am: 6 Miles in 48:26 [8:04 per mile] with 5x600. The first 400 at 6:00 pace then ramped up the last 200 to around 5:45 pace. 2:14,2:13,2;13,2:13,2:11 pm: 4.24 Miles in 36:11 [8:32 per mile]
Thu: 6.86 Miles in 59:05 [8:36 per mile]
Fri: 7.77 Miles in 1:03:41 [8:11 per mile]
Sat: 11 Miles in 1:26:34 [7:52 per mile] Progressive 8:42-7:14
Sun: 5.98 Miles in 52:26 [8:46 per mile]
Passed my annual physical last week with flying colors . It's always nice to hear the Dr. say he wishes all of his patients were as healthy as me! The bloodwork and hands on assessment showed good numbers on everything. He had zero concerns which is really comforting to hear as I'm coming up on 62 in May. And I'm proud to say today was day 135, alcohol free! It's actually been very easy.
I'm thinking about a set of 5x1000 for this weeks speedwork. Always subject to change but I'll probably give it go on Wednesday.
LOL yep! I do 30 to 50 minutes a day with 10 minutes of that backwards. It is literally like pushing a car. One oddity incline is reversed the steeper the ezr it is to push the belt over the deck. Got this from Ben the kneesovertoes youtube guy amazing stuff .
Charlie and all... relativity is our calming reality? I hear ya man. And betting Mike F does too. Case and Point... Saturday ran as hard as I could for the coaches mile at Rome Relays but could only muster a 5:30. My God... I averaged 5:40 for 26.2 miles with once upon a younger time. Couple things to takeaway from this effort.
Crazy Windy and Cold for us this time of year. My 3:56 time-trial for 1200m five days before did not produce that 5:20 expectation. In which I used as an example in front of the student-athletes I coach how I was TOO focused on chasing the clock when I should have adjusted to the "race" conditions. Went through 880 in 2:39. 3rd and 4th lap was ugly. to be fair there was no 'race'... just five old farts gapped immediately. Best part about my time was it matched one year before; eventually becoming a summer time 4:55 1500m (the famous redux) and 2:19 800m at USATF Champs.
Didn't run as much last week, hiking or something messed up my knees more than usual.
Sunday: Hiked 4 miles with 1000 foot elevation gain, then swam 1500 meters later on. Monday mowed the lawn, and Tuesday got on the skierg machine for 5K. Wednesday ran six laps of straights-curves, then ran a 40 second 200 to finish up. Thursday ran a mile loop of a hilly park, knees were too bad to continue. Friday lifted, and Saturday hiked 10K in the desert with 1K ascent.
Goal 3000 May 7th Hayward Classic Range:11:00---11:15---11:45 5:54(88)---6:00(90)---6:18(94)
Speed critical factor only 8 weeks before race
3/28 Week 5 of 8 3 workouts: Tuesday poweroff treadmill sub LT 4 x 5 minutes recovery 4 minutes semi hard workout.
Friday poweroff treadmill Neuro Muscular 4x30 seconds all out with full recovery
Saturday poweroff treadmill Vo2Max 2 x 5 minutes recovery 5 minutes . Went 2 minutes at 140 HR then 2 at 150 and the last minute at 160 visualizing the end of goal race.
A couple of ladies I train with are headed to Hayward. I told them that you and MikeF are racing. I remarked that I enjoy reading and following your training. Interesting ideas on the training was the side comment.
Winter is back here since Mon. Snow and ice everywhere, uneasy and even dangerous to run. In addition, a heavy cold storm reached us yesterday from the Atlantic bringing 8 inches (!) of fresh and wet snow.
Details for this particular week: Mon – off (planned) Tue – 62 min skiing (3-4” of fresh snow, slow but uneasy) Wed – 55 min elliptical, incl. 4x3’ @LT effort, 1’ slow in between. Thu – off (unexpected, worked until 11 p.m.) Fri - 55 min elliptical, incl. 4x4’ @LT+ effort, 2’ slow in between. Sat – 64 min skiing Sun – 74 min skiing
My subtotal for the month of March is 1468 min of training, but only 93 km (less than 60 miles) of real running. Signed for a 5K race on April 30, but have a ton of doubts for my readiness since the next week will be cross-training again and also the left leg has not recovered yet.
Two Mondays from tomorrow: Boston. My wife is busy planning her trip packing and losing her battle to rest. 😏 even were we to sit along the Charles at a cafe/pub, we’ll have fun. M- 65:00 treadmill @ 13:37 pace
T- 55:00 ‘mill @ 12:24 pace
W- BIG WIND: 9M @ 9:36 pace (10x.25/.15)-awful workout conditions
Th- 65:00 ‘mill @ 12:37 pace
F- 45:00 ‘mill @ 13:04 pace
Sat- 17M: 13.1M annual rite of race into Spring. It’s an awful race: fast the first 3.1; incredible mile long hills the next 3.1; heavily rolls the following three; gently down and flat the last four. I’ve run it every year it’s been held, all 13. Why? Cuz moronism. Causes me to question my current training and ability. I’ve learned to move on and forget it until next year. Enjoy the week.
That being said, after tweaking, of all things, my coccyx, a week ago, I've been relinquished to jogging on the treadmill...with the power on ;}
Squeezed out just 23 gimpy old dude miles for the week but headed for something 'a little longer' momentarily...dependent upon which MF shows up.
Highlight of my week was the awarding of our second T&F scholarship to a deserving student athlete at San Francisco State Univ. yesterday. My wife I and started the scholarship foundation almost exactly 16 years ago...and it finally became fully endowed in 2019.
...a touch more rewarding than my lame week of 'training', for sure.
Sending good vibes to all for expedient healing and little victories along the way...no matter how infintesimally small they may appear.
slow recovery week for me as hamstring stays about the same. At least I have company now that Max Scherzer has a matching injury
M 1:15 double
Tu 1:25 + 1:00 x-t
W 2:00
Th 1:40 double
F 1:30 double with drills and strides
Sa 1:10 + 1:00 x-t
Su 1:30
sat out today what had been my spring goal race, Cherry Blossom 10-mile, but on a happier note my fellow montgomery county road runners Mark Neff and Jeff Duyn went 1-2 in M60-64 in stellar times (60:23 for Mark at age 60; 61:33 for Jeff at 61 per the results; i thought he was 62 by now). Right around the 10-miles-at-one's-age mark!
I’m at the airport headed home after the USATF masters 10 mile championship. I had pretty much my best case scenario for the race. I got 4th in the 70-74s and ran 1:12:41 for7:15/mi pace. Coming in I was concerned that I would have difficulty holding 7:30 pace. I’m giving myself credit for 5 of the seconds and super shoes credit for 10 of the seconds of pace under 7:30. This was my first race in NB RC elite v2s, the New Balance carbon plate shoe. They felt extremely comfortable and definitely took less energy to hold that pace.
M62, 5'11", 181 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: 5 Weeks to Marathon: 8
MARCH 28 - APRIL 3, 2022 M - Off Tu- Off W - 4.0 miles (9:22, 9:10, 8:22, 7:15) Th- Off Fr - 12.2 miles @ 8:11 avg (8:44 > 7:41) Sa - Off Su - 4.0 miles (10:17, 10:23, 9:48, 8:32) TOTAL: 20.2 MILES
Once again, I prepped for Friday's effort by taking several doses of ibuprofen, starting the night before. I'm limiting the meds to just once a week or so. VERY happy to be closing in on 8-minute pace.
My son is training for the same marathon as I (his first, and a comeback to running after probably 15 years). He handled a solo 19 miles yesterday, setting a lifetime "distance" PR, and totalling 40 miles for the week : )
Sat - 16x200m average of 44.5 with 200m in a little over 60 sec recovery
Sun - 5 miles slow - 8:30 per mile
Tue - 6x4 around 6:50 with 4 min steady recoveries
Wed - Hills - 5x40 sec + 1x70 sec
Sun - Time trial - 2000m in 7:37. This was a bit of test for the 65+ 3000m at the Heyward Classic. Due to long battles with injuries, I haven't run a track race since the indoor nationals at Landover in 2013, and haven't run much faster than a 6:15 mile for quite a while.
This was fairly encouraging, although I went out a bit quick - 88; 3:00; 4:33; 6:06; 7:37
HR was still only at LT level, but arms and legs were feeling a bit of shock. It's probably a good couple of years since I've gone through 800m in 3:00 (mostly, I've been training for 5/10k on the road), and I wouldn't have bet money that I could actually run 3:00 for 800m.
This was in road shoes, on a track that's probably not as quick as Heyward, so it's positive enough to make me feel I can do the 3000m there without totally embarrassing myself.
I’m at the airport headed home after the USATF masters 10 mile championship. I had pretty much my best case scenario for the race. I got 4th in the 70-74s and ran 1:12:41 for7:15/mi pace. Coming in I was concerned that I would have difficulty holding 7:30 pace. I’m giving myself credit for 5 of the seconds and super shoes credit for 10 of the seconds of pace under 7:30. This was my first race in NB RC elite v2s, the New Balance carbon plate shoe. They felt extremely comfortable and definitely took less energy to hold that pace.
Nice 2k . IMO you will get a nice bump from the 2k well done!
Thanks. I think/hope you're right. I do believe you can a get significant impact from a single session. Had to talk myself into going back to a hard intensity after a long period of Easy Interval type training.