another masters inspiration for the greying set: Jenny Spangler on US 1/2 marathon team ( at age 42??!)
http://www.runnersworld.com/cda/daily_news/0,5039,0-0-0-0----09-26-2005,00.html#chat
MF
another masters inspiration for the greying set: Jenny Spangler on US 1/2 marathon team ( at age 42??!)
http://www.runnersworld.com/cda/daily_news/0,5039,0-0-0-0----09-26-2005,00.html#chat
MF
MF, thanks..very motivating
Another great masters race this past weekend - Masters Natl 10k in Paso Robles - Top 3 women, 33:33 (De Reuck: 41), 35:20 (Bussa: 44), 36:23 (Sunshine: 41)...impressive.
thank you Sarah and Mike.
I just try to Not overthink what seems to work for me. I actually never leave the hills (probably biggest key), during the year. All of my daily jaunts include inclines and declines. I actually do formal repeat workouts in the Hills when I transition from base to XC racing and then again from Winter to Indoor, and then again before Outdoor speed stuff. I seem to adapt to the :60 second 400 stuff faster after about 5-6 good hill sessions.
Typical workouts are basic. 8-12 x :60 sec, or one of my favorite is 4 x :90, 4 x :60, 4 x :30 - pushing it faster and with more exaggerated form with the shorter ones. I do the Lydiard skips uphill too. I like to do a shorter set after Tempo or Mile repeats, typically 4-6 shorter hills.
Hope to do the Indoor Hartshorn Mile too. See you there.
Good health,
ty
here is a nice masters result from Bend, Oregon
OVERALL RESULTS 10K
BEND BIGFOOT RUN
Sept 25, 2005
BEND, OR
sponsored by:Bend Metro Park and Rec, Inn of the 7th Mtn. & CORK
PLACE BIB NAME PLACE IN DIVISION TOWN TIME
=========================================================================
1 99 Alan Newton 1 M4044 Boise 30:43
2 176 Dylan Mason 1 M3034 Bend 31:55
3 117 Devan Schulz 2 M3034 Bend 32:15
4 187 Rick Skorczewski 1 M2529 Portland 32:24
5 182 Todd Braje 2 M2529 Eugene 32:45
6 167 James Nelson 2 M4044 Bend 33:46
7 86 Torrey Lindbo 3 M3034 Portland 34:00
8 169 Mike Bowers 1 M3539 Bend 35:39
9 181 Joel Wirtz 4 M3034 Ashland 35:54
10 93 Sean Meissner 5 M3034 Sisters 36:05
11 98 Ryan Ness 6 M3034 Bend 36:06
12 21 Katie Caba 1 F3034 Bend 36:39
13 59 Danny Harris 3 M2529 Bend 36:52
14 25 Jason Colquhoun 7 M3034 Beaverton 37:03
15 79 Douglas Lange 2 M3539 Bend 37:04
16 155 Eric Evanoff 1 M4549 Bend 37:10
17 35 Ron Deems 2 M4549 Bend 37:16
18 183 Cheryl Tronson 1 F4549 Bend 37:34
19 119 Teri Sheasby 1 F4044 Bend 37:44
20 10 Parker Bennett 1 M0214 Sisters 37:46
21 100 Alan Nicholls 3 M4549 Bend 37:58
22 18 Jeff Browning 8 M3034 Bend 38:11
23 153 Amanda Bullat 1 F2529 Bend 38:30
24 94 Glenn Miller 4 M4549 Bend 38:46
25 54 Jill Gozdowski 2 F2529 Bend 38:47
26 152 David Bowman 5 M4549 Bridgeton 38:51
27 102 Amy Petersen 1 F3539 Bend 39:09
28 202 Bill Cooley 6 M4549 Prineville 39:14
29 17 Kory Bright 2 F3539 Bend 39:23
30 14 Brad Bond 3 M4044 Bend 39:27
31 85 Angela Lindbo 2 F3034 Bend 39:36
32 111 Zoe Roy 1 F1519 Bend 39:48
33 135 Rod Thompson 1 M5559 Bend 39:56
34 180 Gary Lacasse 4 M4044 Crooked Rive 40:08
35 179 Scott E Foss 3 M3539 Dayville 40:42
36 144 Ellen Welcker 3 F2529 Bend 41:00
37 164 Sherry Spitz 4 F2529 Bend 41:06
38 2 Scott Abrams 7 M4549 Bend 41:16
39 15 Jim Bowers 1 M6569 Bend 41:20
40 168 Melanie Tompkins 3 F3034 Bend 41:42
41 120 Chris Skovberg 4 M3539 Bend 41:44
42 23 Fred Christensen 1 M5054 Bend 41:47
43 31 Kevin Cornett 5 M3539 Bend 42:21
44 143 David Webster 2 M5054 Bend 42:23
45 113 Rosie Rudolph 3 F3539 Bend 42:44
46 141 Tom Wamsley 2 M5559 Hermiston 42:54
47 128 Dan Sullivan 8 M4549 Bend 43:15
48 48 Christopher Gassner 5 M4044 Bend 44:06
49 88 Al Mac Innis 3 M5559 Bend 44:08
50 166 Marty Huber 3 M5054 Bend 44:10
51 6 Karlene Austin 2 F4549 Sisters 44:28
52 184 Jamie Tuchscherer 5 F2529 Bend 44:40
53 157 Ben Schillaci 1 M2024 Bend 44:51
54 146 Mathew Wilms 9 M3034 Bend 44:51
55 62 Jenny Haynes 6 F2529 Bend 44:53
56 134 Dave Thomason 10 M3034 Bend 44:59
57 121 Tammy Skovborg 4 F3034 Bend 45:02
58 127 Cary Steinman 4 F3539 Redmond 45:27
59 26 Heather Commins 5 F3539 Redmond 45:30
60 130 Isa Taylor 7 F2529 Bend 45:37
61 68 John Holland 9 M4549 Redmond 45:43
62 185 Dan Potts 11 M3034 Bend 45:52
63 149 Tom Wrightman 10 M4549 Bend 46:00
64 40 Dan Edwards 6 M3539 Redmond 46:22
65 29 Kevin Corby 6 M4044 Bend 46:22
66 90 Mardy Madison 4 M5054 Bend 46:23
67 201 Krista Cooley 3 F4549 Prineville 46:47
68 115 Bob Sanders 2 M6569 Bend 46:49
69 55 Gary Grimm 4 M5559 Bend 46:52
70 189 Lynn Couble 5 F3034 Bend 46:52
71 142 Dana Ward 6 F3539 Bend 46:56
72 186 Brad Pfeiffer 7 M3539 Bend 47:12
73 140 Jack Walsh 1 M6064 Sisters 47:22
74 131 Ron Taylor 5 M5054 Bend 47:33
75 107 Dean Prudhomme 12 M3034 Bend 47:43
76 132 Rich Taylor 7 M4044 Bend 47:45
77 22 Claudia Campbell 4 F4549 Madras 47:47
78 190 Abbie Bean 1 F2024 Bend 47:49
79 78 Katie Lamarre 7 F3539 Bend 47:49
80 53 Michele Gottschalk 8 F3539 Bend 47:51
81 163 Leslie Santilli 2 F4044 Bend 47:58
82 76 Mark Koopman 13 M3034 Bend 48:02
83 147 Gary Winter 6 M5054 Bend 48:10
84 159 Ken Mathers 8 M4044 Bend 48:26
85 30 Pierce Cornelius 1 M7079 Bend 48:34
86 65 Edell Henry 1 F5559 Bend 48:37
87 92 Wendy Mcgrane 8 F2529 Bend 48:44
88 188 Laure Ness 9 F3539 Bend 48:47
89 66 Annalee Hoagland 6 F3034 Bend 48:52
90 139 Scott Wallace 9 M4044 Bend 49:10
91 9 Ed Bender 3 M6569 Salem 49:18
92 137 Leslie Veenstra 1 F5054 Bend 49:19
93 110 Marcos Romero 14 M3034 Bend 49:49
94 158 Cherri Mckenzie 2 F5559 Bend 49:57
95 191 Fiona Lintner 10 F3539 Bend 50:00
96 198 James Bowlin 2 M0214 Bend 50:03
97 195 Jim Bowlin 8 M3539 Bend 50:03
98 89 Nancy Macinnis 3 F5559 Bend 50:04
99 91 Murphy Mcfarland 7 M5054 Bend 50:07
100 83 Andrea Levesque 11 F3539 Bend 50:09
101 46 Kathy Frank 4 F5559 Bend 50:18
102 194 Rebecca Bozarth 12 F3539 Bend 50:19
103 11 Jennifer Bird 13 F3539 Bend 50:20
104 8 Andrew Balyeat 11 M4549 Bend 50:30
105 50 Shawn Gerdes 12 M4549 Bend 50:33
106 165 Terry Cornett 14 F3539 Bend 50:36
107 32 Amy Curtis 9 F2529 Bend 50:49
108 58 Sam Hager 10 M4044 Bend 50:53
109 63 Natashya Hays 15 F3539 Bend 50:57
110 133 Carisa Thomason 7 F3034 Bend 50:58
111 27 Patrick Conners 4 M2529 Vancouver 51:06
112 170 Dana Buckendahl 3 F4044 Bend 51:18
113 109 Amy Romero 8 F3034 Bend 51:19
114 95 Gina Miller 16 F3539 Bend 51:21
115 49 Kevin Gehrig 15 M3034 Bend 51:25
116 125 Troy Snyder 9 M3539 Bend 51:29
117 150 Kolleen Yake 9 F3034 Bend 51:31
118 47 Pablo Fuentes 5 M2529 Bend 51:44
119 148 Sally Winter 2 F5054 Bend 52:01
120 42 Jeanine Faria 3 F5054 Bend 52:05
121 106 Carolyn Platt 4 F5054 Sisters 52:09
122 112 Roger Rudolph 2 M6064 Bend 52:30
123 73 Mark Klimowicz 8 M5054 Bend 53:03
124 172 Lisa Lau 17 F3539 Bend 53:05
125 28 Tim Corbari 13 M4549 Bend 53:17
126 193 Tony Huntington 10 M3539 Redmond 53:31
127 45 Pam Fortier 5 F4549 Bend 53:43
128 101 Linda Oliver 6 F4549 Bend 53:49
129 200 Cyndie Hice 7 F4549 Prineville 53:55
130 69 Lew Hollander 2 M7079 Bend 53:59
131 145 Anne Williams 4 F4044 Bend 54:05
132 39 Georgi Douglas 8 F4549 Bend 54:08
133 154 Debra Martyn-Jones 18 F3539 Bend 54:12
134 175 Alison Mcbroom 19 F3539 Corvallis 54:15
135 87 Toni Lopez 9 F4549 Bend 54:18
136 19 Carolyn Bruhn 5 F5054 Bend 55:21
137 197 Lisa Crocker 10 F2529 Bend 55:30
138 77 Tonya Koopman 20 F3539 Bend 55:58
139 196 Michael Shean-Jones 11 M3539 Bend 56:04
140 81 Lynn Larkin 10 F4549 Bend 56:22
141 178 Moe Carrick 5 F4044 Bend 56:25
142 64 Chuck Hemingway 5 M5559 Bend 56:34
143 12 David Biyeu 9 M5054 Bend 56:41
144 103 Michele Pettinger 21 F3539 Bend 56:41
145 5 Ken Andrews 10 M5054 Bend 57:05
146 199 Jeanette Sullivan 5 F5559 Bend 57:49
147 97 Penny Nakamura 6 F4044 Bend 58:06
148 61 Tami Hatfield 10 F3034 Bend 58:33
149 161 Jennifer Peters 6 F5054 Bend 58:48
150 104 Ralph Phillips 16 M3034 Bend 58:50
151 116 Deborah Schluter 7 F4044 Bend 58:58
152 138 Karen Wallace 8 F4044 Bend 58:59
153 38 Eileen Dodson 1 F6064 Bend 59:11
154 60 Laurel Harris 9 F4044 Bend 59:18
155 4 Amy Anderson 11 F2529 Bend 59:46
156 36 Ande Demarco 2 F2024 Bend 1:00:01
157 84 Charlene Levesque 2 F6064 Bend 1:00:01
158 37 Deborah Demarco 11 F4549 Bend 1:00:03
159 7 Tina Ball 11 F3034 Bend 1:00:20
160 52 Tom Girard 3 M7079 Bend 1:01:03
161 151 Mary Yax 22 F3539 Bend 1:01:15
162 122 Jennifer Smith 12 F3034 Bend 1:01:18
163 67 Janelle Holcomb 13 F3034 Bend 1:01:24
164 126 Mellisa Stahnke 3 F2024 Ridgefield 1:01:39
165 162 Cesley Warr 12 F4549 Redmond 1:01:53
166 16 Jennifer Boyer 23 F3539 Sunriver 1:02:31
167 41 Sue Erickson 24 F3539 Sunriver 1:02:32
168 124 Andrea Snyder 10 F4044 Bend 1:02:39
169 72 Mark Jordan 11 M4044 Vancouver 1:02:50
170 108 Nancy Robson 11 F4044 Bend 1:03:23
171 20 Jill Bruhn 4 F2024 Bend 1:04:10
172 177 Shar Tobin 1 F6569 Bend 1:04:12
173 123 Kathy Smith 12 F4044 Scappoose 1:04:26
174 171 Rick Childers 12 M4044 Bend 1:04:52
175 129 Fawn Sybrant 12 F2529 Bend 1:05:01
176 192 Kathy Cross 14 F3034 Bend 1:07:34
177 114 Kim Rutherford 13 F4044 Bend 1:08:12
178 71 Debra Jordan 25 F3539 Vancouver 1:08:28
179 173 Janet Farrens 26 F3539 Bend 1:08:30
180 174 Amy Mcdonald 15 F3034 Bend 1:08:30
181 70 Sue Johnston 7 F5054 Bend 1:08:37
182 136 Rachel Vander Kamp 16 F3034 Bend 1:08:46
183 82 Bill Lauderback 1 M8098 Bend 1:09:16
184 3 Torree Abrams 14 F4044 Bend 1:12:51
185 96 Lori Moore 17 F3034 Bend 1:16:41
186 75 Becky Kobliska 13 F2529 Bend 1:31:07
187 13 Wendy Bloom 18 F3034 Bend 1:31:07
week in and week out this is the best thread on letsrun. period. you guys are inspirational--and fast too!