Masters weekend races and runs..

SoCalPete- Any deeper results on the women's side? Interesting that Colleen ran...don't think she has run that before...she is still thinking Chicago I guess. Please advise if you know where results are posted.

Thanks,

Birdie

Birdie - results aren't up yet. But when they are (probably later this eve or tomorrow), you'll be able to find them at:

http://www.hobfunrun.com/

Tony - yeah, it's two loops (always funny seeing guys surge in the middle of a 10K to get a good time at the 5K mark - which is the eventual finish line and has a running clock). Was an odd race today, as championship races often are.

locknload - Congrats on the PR!!!

Well, I did 2 races on Saturday. A 5K at 7:30am and a 10K at 8am. Unfortunately, the weather was crappy, so only about 25 runners showed up for each race. I haven't done any high end work for the past 3 or 4 months and it showed, but ran as hard as I could. I ran a pretty pathetic 18:05 and came in 2nd to my 28 year old pro-triathlete training partner by 20 seconds (pretty tough course, lots of grass and lots of turns, and 4000' elevation). The next guy was 4 minutes behind me, so I was on my own for quite a ways.

We got about 10 minutes rest then started the 10K. I felt tired, and once again took second to my partner (by a minute this time, I ran a 39:20). I did this more like a hard tempo run, but had a guy about 10-15 seconds back the whole way so it kept me moving. Overall, it was good to finally give a good hard effort. I started another thread a few days ago and mentioned that I wanted to get back in the 16's again for 5K, and I feel pretty confident I can with a couple of months of better training.

RUNINTHESUN, any idea how you developed the stress fracture? I am currently 3 weeks past being diagnosed with a heel stress fracture also. I ran a half-marathon and then the heel started heading downhill for a couple of weeks until I had it diagnosed. I'm starting to notice improvement and hoping that I will be back to running in 6 weeks. I've been cycling and it doesn't seem to bother the foot, but I clearly have a ways to go before running is possible again.

Pete,

I took your advice and ditched the watch for my last few runs. I'm sure I'm running much slower on my distance days. I also ditched it for the race yesterday, and according to my training partner I went out WAY too fast the first mile (he didn't say how fast, but he said he was having a hard time staying with me). I didn't think it was fast - it felt easy - but apparently I've got some work to do on dialing in my pace. But you know, I've really enjoyed being "off the clock", especially today on my recovery run. I'm just guessing that I rad 8:45 miles today. I would have never run that slow if I was timing myself, but I finished my run feeling great, something that would not have happened if timed. I think your advice is going to help a bunch. Thanks!!!!!

Good job! Obviously, it'll take awhile before you learn your body's rhythms and can read its feedback (the fact that you went out way too fast should be proof of how unaccustomed you are to listening to it!). As for me, I didn't get (hear, look for, etc.) a single mile split during my race today - but had a lot of fun watching guys in my group surge right before each mile marker looking to cut a second or two from their split (one by one, the guys doing this "fartlek" fell back - I figure those surges probably cost them 20-25 seconds by the end of the race).

I'll join the injured list - at least for now. I had a nice 4 x 1200 workout on Tuesday but felt a twinge in my calf on the last one. The calf got more sore later on and VERY sore after Wednesday's run. After taking Thursday off, I tried to run again on Friday and ended up walking because of the pain. It finally feels a somewhat better today but I doubt if I can run on it yet.

I guess I must have strained the calf but I'm not sure. It was strange how suddenly it came on.

I really love running in the fall so I hope that this doesn't drag on!

Orville Atkins wrote:

Today in The Toronto Waterfront Marathon, Ed Whitlock, now 74, was 58th out of 1774 in 3:02.37!

And I'll guarantee you he was disappointed! Do you believe that?

I know this is bit off topic, but would appreciate some help. Last year, I had a coach who helped me to PR's from 5k-26.2. Topped out with his training at about 60M. This year, my motivation has not been there and my best mileage has been about 30, with average of maybe 15-18. I'm starting to feel the urge again and did 4, 5 mile runs this week and it feltreally good. I'm wanting to build miles through end of year and race again in 2006. Any ideas on how to build? The 4 day week seems to help my recovery.

I guess to make a really long post shorter, who's had luck with 4 day week? What workouts, how to structure it and how soon can I build to 40M?

Thanks

To all, a very informative thread. Thanks! I read this twice before replying.

My .02 to you, RUNINTHESUN, duct tape that boot to a pedal and ride! You may want to lift your good leg off it's pedal a similar thickness as the boot so your pelvis is level. Swimming w/o the boot is also great. Just come off the walls with your other leg always. You'll warm up after a few laps! Fact: doctors are often too conservative in their approach to rehab. I've done my best running off of a swimming base (I am not swimming now, though). Best to you.

runguru, so it was R. Crumb! I didn't know for sure, but nearly said in reply to Sarah that it was R. Crumb-like. He did the logo for a company I worked for briefly after college. An oddball and distinctive style. Didn't he also do a Janas Joplin album cover (Faces)? I also could not remember the third dude -- that was Freewheelin' Franklin. How could I have forgotten him? Great stuff.

My weekend, from a mere grasshopper in the NW (where, despite Wildwood Girl and others' claims, it is always gloomy with near-constant nagging drizzle and few sightings of the sun) was solid. The grass only SEEMS greener, OMBTS! 49 total with 10 yesterday in ~66:30 as a fartlek. 14: warm-up, then 1: on 2: off with 17:30 total on. Saw an owl in flight at the end. Today was ~16 in ~1:49. I don't want to erase my last excellent H2C leg from the watch until I run another race faster. Thanks to SoCalPete for the advice on rest. I went easy for 4 weeks because I really had to. My mind was saying otherwise.

Dellinger (sp?) said something to the effect that "you must run slow before you can run fast." My college coach said essentially the same thing to me in a different context. I have finally acheived the restraint/ maturity to put this into practice. Hmmm... today was too fast!

StF, Happy Birthday, Brotha!!!

Correct JRH. I knew he would fel that way too. I just got a message that said he knew it would be tough to achieve his goal of breaking 3 hours due to his recent times. "I am not too happy about my performance but I suppose it was not too bad under the circumstance."

I've been reading about some guys not using a watch and- and it makes me nervous just thinking about it. Not timing runs? Going out the door with nothing but a pair of shoes, two socks that don't match, and shorts? No watch at all? Why, that's completely topless. Naked. I can't do it. But I do admire those of you who can. The way I admire vegetarians and people with PhDs and flexible yoga people.

me and my watch wrote:I've been reading about some guys not using a watch and- and it makes me nervous just thinking about it. Not timing runs? ... No watch at all? Why, that's completely topless. Naked. I can't do it.

I busted out of a funk this summer by leaving the watch in the drawer for a couple of weeks, and I've sort of gotten into the habit of leaving it at home on most of my easy days. If I'm running a new route, I might wear it just to get an idea of roughly how far I've run, but I generally just plod over known distance loops on most easy days, and really don't care how fast I'm running.

Now on work days, there's no way I could manage without the watch.

You can find results at

www.capitalroadrace.com

now.

Great Job Masters!

Friday 55 min easy

Sat: 60 min total with 40 at 1/2marathon pace on trails.

Sun: 50 min easy.I'm backing off to prepare for an upcoming trail race. Still feeling strong. Good week to all.

The past year has been about improving my form (no more heel striking)and using lower,less structured shoes, and paying closer attention to minor aches and pains. Result is that I'm enjoying running more and have been able to train harder.

Seriously, I'm nervous, right now, just thinking about the possibility of running without a watch. I'm getting so worked up about it, I just might have to try it... but then I'll have to change my name? Right? Ugh. I don't think I can do it. Maybe on Saturday, if I'm not in Sarajevo. Or Mostar. I can't speak Croatian yet, so I don't think I could walk up to a stranger on the streets of Sarajevo and say "excuse me, could you please time me for the next, say, 28 minutes, while I run 4 miles?" Actually, I could say that, but I doubt they'd understand me.

Congrats, Locknload. That's an outstanding PR.

I'm still in a careful recovery mode. After 15 years of injury-free running, the least I can do is not get too frustrated by a little calf problem. I managed 50 miles for the week, nearly all of them very slow.

My beautiful bride and I celebrated our 25th anniversary by going to Cannon Beach for the weekend. She deserves a medal for putting up with me all these years.

Best to all.

Congratulations on 25 years!

Craig, congrats...25 years.?..good job..