Speaking of baby steps, I will be resuming training next week after recovering from an injury followed by painting the interior of our house. The last four-and-a-half years saw the wife and I experience our first serious health events, and a resulting deferred maintenance on our home. Now with the bulk of projects completed I can devote some time to my favorite hobby.
Nice racing and training all.
Have a good week.
Igy
My Dad up in heaven would be 98-years old.
Nicholas Pasquale Fanelli was a boxer as a young man, and thereafter earned a Purple Heart in WWll in the assault on Okinawa...a true 'tough guy' on a variety of levels.
At any rate, when he retired as a machinist in my hometown of Philadelphia, he started riding bikes...and at age 66, the same age that I am today, he rode his first 100 mile century ride.
That has stuck with me all these years...fitness after 60, and the trials and tribulations that it takes to do so.
He continues to inspire me to this very day...the same way that each of you lend a weekly dose of same.
Wishing you all nothing but 'the wind at your back' in the coming week.
Happy Father's Day.
your pal,
MF
Congratulations to the Lundgrens and Orient on their good racing.
(Long injury discussion follows, in case you want to skip it -) I am taking it easy today on Father's day in part because I am once again learning the lesson of the risk of adding something new to your training. My left leg has been less than 100% for at least a year now. I have some chronic but minor soreness near the upper attachment point of my hamstring that only is bothersome at racing or sprinting effort levels, and some chronic retrocalcaneal bursitis that makes makes the back of my heal sore from even minor bumps, but otherwise doesn't affect my running. About two and a half weeks ago I started on doing some body weight squats and steps ups onto an 18 inch high bench. I want to strengthen my hamstrings through a full range of motion. Things seemed to be going fine until yesterday. Even though I haven't done anything at high intensity recently, after yesterday's run my hamstring got sore and the bottom of my heel got sore. I now have a mildly strained hamstring, and either increased calcaneal bursitis or some stress reaction on the calcaneous itself. So, I'll take Aleve and stick to walking for 3 days and then evaluate whether to ease back into running or take more healing time. Running well requires some pushing the training envelope, and sometimes you don't recognize you're overdoing it until something breaks.
Happy Father's day and sensible training to all!
Mon = 68 min easy, flat, paved greenway. Really hot, I had to hop in my car to cool off at 58 min in order to finish.
too. damned. funny.
we are a stubborn lot.
Mike.F. wrote:
At any rate, when he retired as a machinist in my hometown of Philadelphia, he started riding bikes...and at age 66, the same age that I am today, he rode his first 100 mile century ride.
That has stuck with me all these years...fitness after 60, and the trials and tribulations that it takes to do so.
Mike, thanks for sharing that. I've been thinking of my father today, also ... But no stories like that. My father was a complete non-athlete. When I was a teen, I had ambitions to give him an adult tricycle to tool around on. He had turned 60 when I was 17.
Alas, that never happened. I will say, though, that he enjoyed walking. After a bad auto accident around age 40, he was told he'd likely never walk again. But he rebounded! As a child, I would have to RUN to keep up with him. Maybe the beginning of his son's athletic career!
My mother was apparently a speedster as young girl -- she loved telling the story of bettering all the boys during schoolyard sprints. That was at a one-room schoolhouse in Castle Creek, NY (Brooke County). Where drinks from the well were teaming with mesquioto larvae. Yum!
Cold, sunny, and WINDY here the past few days. Coat and hat required to mow the lawn. Crazy weather this year.
Hope to maybe try a short bike ride this week. Temps near 80° F predicted.
My son is still bullish for his October marathon. He's thinking 3:30 or so this time (didn't break 4 hours three weeks ago).
Hisweek: 6/13 - 6/19
M: 5.1 mi @7:53/mi
Tu: 5.2 mi @8:54/mi, 3.1 mi @7:43/mi
W: 7.1 mi @8:56/mi, 3.1 mi @8:17/mi
Th: 5.1 mi @8:54/mi, 5.1 mi @7:54/mi
F: Rest day, 3.4 mi walk
Sa: 3.1 mi @7:40/mi
Su: 17.5 mi (10 @9:00/mi with friend, then 7.5 @ 7:30/mi)
Happy Father's Day : )
*BROOME County. Southern Tier of NYS.
Mon: Rest from yesterday’s race
Tue: am 5 mi, am 3 mi.
Wed: am 8 miles
Thur: am 5 mi., am 2 mi.
Fri: Tempo 5.3 mi
Sat: am 5.3 mi, am 2 mi.
Sun: 5.2 mi. …..40.80 miles
67 yo.. cancer, 3 knee surgeries. Been training since 1977..
Its hot in AZ. If you like headaches and heat cramps every day it can be for you.. I do like it though ….
one more week without a race then I’ll be back at it again. In the meantime the goal is to do base mileage a tempo, strides every other day and weight lifting 3 days and nothing else..I love social separation and have thoroughly enjoyed watching two episodes at least 3 times each…on my DVD.. one Perry Mason episode “ The case of the Jaded Joker” which I’ve darn near memorized and an episode of Columbo called “ Dawns early light” the only episode where the evil murderer guy is a better man than Lt. Columbo ha. Of course I’m retired military.
also found and read Frank Calores 1982 book “ How High School Runners train” and Cordner Nelson’s biography of Jim Ryun and watching NHL Final, Paris Diamond League etc.
what a else can a man ask for?
Happy Father's Day --your Dad sounds remarkable.
Looking forward to a zoom this afternoon with my two farflung adult kids.
good week for me continuing to make progress with hamstring rehab:
M 2:00 double with drills/strides
Tu 1:30 with 20:00 at half-marathon effort (approx. 6:45/mile, just a bit shy of 3 miles)
W 1:40 double
Th 1:10
F 30:00 + 30:00 x-t
Sa 1:00 incl. rolling road 5k in 19:35 (39th OA, 2nd AG about a minute and a half behind Mark Neff -- in this beer-themed event, we each won 2 pints to take home)
Su 1:20 + 30:00 x-t
Race was 31 sec slower than last time I ran it 3 years ago, but I ran evenly, competed well IMO, and got around the time I expected, so all good. Also, it was "worth" a 19:34.3 or so probably, as I had to bend over in mile 1 to pick up a hat that had blown off the head of a runner in the next pack up [she retrieved it and went right back to the job of leaving me in the dust]. Was quite windy, but thankfully much cooler (70 or so) than the day before (high of 99).
Have a great week,
Dave
“also found and read Frank Calores 1982 book “ How High School Runners train” and Cordner Nelson’s biography of Jim Ryun”
I read the Jim Ryun Story in high school. Had the pleasure of racing him at Lawrence in 1970 for a six mile cross country race, and a warm-up before the 1971 Kansas Relays. Bob Timmons was still the track coach at Kansas University when I was the track coach at Barton County Community College. Both amiable, straightforward, good people.
Charlie wrote:
Recovery week4 Base Speed Race
Daily 1min run 1min walk for 30 minutes
1,2,3,4 minutes with equal rest walking progression 8min mile down to 4 minutes at 6:20
4x22 seconds hill hard r 4 minutes
LT + 10bpm on my sand out and back x 5 3:35 down to 3:22 pretty happy with this
20 minutes a day power off treadmill easy
various walks , bike rides, 20 minutes a day of squats pullups old man burpees ect.
Plans Recovery , Base till Sept then sub 6 mile at 66 , maybe do something different like a 6 hour run walk marathon;) 1/1
Orient nice 10k
Mike L nice mile
Sonogno 96 year old mom , I have a 97 year old Scottish friend,Anna. Met her 5 years ago . She looks exactly the same. She lives at the top of this short but steep hill. Everyday her workout is getting the mail at the bottom of the hill. Offer to help her and she will bite your head off.
Iggy fire it up....carefully)
Allen59 glad you are bouncing back ok!
DHaaga Nice race, way to keep running well thru the rehab . The old hat trick;)
Mike F. My old man was a man of few words mostly expletives. But he was USMC thru and thru. He grew up in Zortman Mt. loved baseball spent a good deal of his working life logging in North Idaho cork boots the smell of sweat and sawdust "drivng" a log truck at age 5. I really loved my dad. He was a good man.
Week 5 alot like week 4 hence the reply to myself.
My Dad (English) volunteered at outbreak of WWII in 1939. Went all the way through to 1946 in Fleet Air Arm (Navy Air Force in US terms). Was a big sports lover, specializing in Cricket, although he also played competitive Soccer into his 40s. Was always very supportive of my running efforts (and those of my siblings). My wife's father was at Normandy landings and GuadacanaI as navy medic attached to the marines. I as guess we are the last generation that has that direct link to WWII. It loomed very large in the English consciousness still when I was growing up in the 60s.
Any last week and the quest for sub 20:00 5k on July 4.
Last Sunday
Sun - 7.01 miles in 52:09 (7:27 pace) including 5x4 min at 5k effort
with 2 min slow recovery. Averaged 6:17 per mile for the 4 min efforts.
Mon - 5 miles steady in 38;44 (7:45 per mile)
Tue - 6.92 miles in 50:27 (7:20 per mile) including 3x10 min at around 10 mile pace with 5 min steady recovery.
Wed - 4 miles in 31:41 (7:55 per mile).
Thur - Off - chiropractor
Fri - 3 miles in 25:38 (8:33 per mile) - tired here, probably combo of chiropractor and about 180 mile round trip to get there and back.
Sat - 4 miles in 30:12 (7:33 per mile)
Sun - 5 miles including 2 mile time trial in 12:28 (6:11/6:17 but a little more even effort than that account for ascent/descent). Average pace for 3220m was very close to the Heyward Field 3000m race (11:37 v 11:33). Don't see maintaining 6:14 average for 5k, but maybe 6:20. Leg fatigue still more a limiting factor than cardio...
Now for a week of maintaining and a week of easing off...
Everything has been going well in my running.
This past week the training I enjoyed most was an 11 mile run in the grass and 16 X 159m fast with 158 jogs in the grass.
Recently, I've had good races on the track. Over the last few years I've looked at the age-graded results and have had fun with them. One 1500 age-graded as 3:34.02 and an 800 as 1:43.85.
This past Saturday, I ran ran in three races. The age-graded results were: 1500=3:31.39; the 800 = 1:42.42; and leg #2 in the 4X400 = 48.24.
Sunday, I ran and walked on and off in the grass and roads easily totaling 4 miles of jogging and 4 miles of walking. I stopped at times to talk.
OkaOkchakko69 wrote:
Everything has been going well in my running.
This past week the training I enjoyed most was an 11 mile run in the grass and 16 X 159m fast with 158 jogs in the grass.
Recently, I've had good races on the track. Over the last few years I've looked at the age-graded results and have had fun with them. One 1500 age-graded as 3:34.02 and an 800 as 1:43.85.
This past Saturday, I ran ran in three races. The age-graded results were: 1500=3:31.39; the 800 = 1:42.42; and leg #2 in the 4X400 = 48.24.
Sunday, I ran and walked on and off in the grass and roads easily totaling 4 miles of jogging and 4 miles of walking. I stopped at times to talk.
Fantastic, new World age group records for 800 and 1500. Congratulations.
OkaOkchakko69 wrote:
Slacker on that 400, you should at least be 46 point. 😹
Joking of course, good work.
Cavorty,
With those interval sessions results you seem to be absolutely safe within 20:00, no doubt.
I would even say that in good weather conditions, good company and with strong motivation breaking 19:30 is doable.
Hi, Logging:
Mo 7 miles easy
Tu 30 min jumps and drills uphill, 6x60m uphill
We off, too much work
Th 2 miles tempo in 6:40min per mile, 5x150m each faster with slow walk back
Fr 7 miles recovery
Sa 7 miles incl. 6x200m uphill with jog back
Su 75 min recovery in hills
Have a good week!
Had a great Father's Day with my two sons rabbiting their old man to a 600m time-trial one week out from Hayward 800. 34-34-34 splits makes me feel ready to race people.
+1 (ok, upvoted your 34, 34, 34 as well)
After record wet June, and temps barely getting above 60f this year, suddenly 85f this am. This was something of winding down week, leaving eight days to recover and let all the little niggles settle before trying to get under 20 min for 5k on July 4..
Last Sun - 5 miles including 2 mile time trial in 12:28.
Mon - 3.11 miles in 26:41 (8:34) per mile
Tue - 7.29 miles in 54:50 (7:29 per mile) including 5x4 min at about 10 mile race pace with 4 min steady recovery.
Wed - 4 miles in 32:58 (8:15 per mile).
Thur - 4.7 miles in 36:35 (7:47 per mile), including 12x200 (average 44.75) with 200m easy recovery.
Fri - 4 miles in 30:38 (7:39 per mile) including pick-ups.
Sat - 7.54 miles in 54:36 (average 7:14 per mile), including 12x400m (average 94.25) with 400m easy run recovery (about 8:00 per mile). Worked to keep these at a controlled HR - the sudden arrival of hotter weather made it a bit tougher, but felt very relaxed at pace. Hard to believe that I ran 8 of these back-to-back on Sunday -magic of race/time trial I guess!
Not a big cut back this week, but did do 5x4min on Tuesday instead of 6, and 12x200m on Thursday instead of 16. Wanted to get solid, but not exhausting piece of work in on Saturday, so there would be something to get a 'rebound' from.
Solid training Cavorty. With your time trial at 6:15 min per mile, I would go for sub 20 min @5k. Good luck!
My fun week without purpose under high work related stress:
Mo 7 miles easy
Tu 30 min jumps and drills uphill, 6x60m flat
We 7 miles easy
Th off, no time
Fr 4 miles easy
Sa 7.5 miles hilly with 6 miles strong running and attacking the hills, sofa afterwards
Su 90 min recovery pace, i.e. very slow
Take care, stay safe