Masters Weekend Runs and Races

Crazy weather week here, it snowed! It was nice yesterday. I drove down to Eugene to do a long run (16 miles) with a group. The long run went well and marked my 8th day running in a row. If I can keep this going and stay healthy I will be able to run my spring marathon after all.

One of the cool things about this thread is that several of my friends who are scattered accross the country can check in and see where my running is at.

I will be down at Little Rock, AR this week for a work related seminar. I hear that there are miles of mountain bike trails to run on, hopefully I have time.

hope all is well. Tim

Hope does indeed spring eternal. Had a very sensible,solid week that ended yesterday with 20K in probably the toughest hills I've ever run (at least that was what I was moaning to myself on the third tier of the final of nine climbs). Half way between Lincoln & Omaha, Schramm State Park, too tough, got my ass handed to me by a few others. Oh happy day!

Hail, sleet, snow, lightning, dangerous winds all keeping me in today. Looking forward to some hoops finals as well as The World Indoor Championships (will be telecast on OLN from 3-5 p.m. Eastern Time).

Giddyup!

Hey, just as long as it gets it out of its system before May this year. The Lincoln marathon is due for a good weather day.

It was a (scaled-down for a mere mortal) Rod Dixon week for me:

"All I want to do is drink beer and train like an animal"

Well, I'm sure that Rod could put away as much suds in a sitting as I do in a week, but the "shoulder to the wheel" mentality really kicked in this week, which was originally planned as a "down" week after a solid week last week.

Eight runs and 72 miles (longest in several years) later, my legs feel great and I can look back with satisfaction/gratefulness on a good tempo, a long run (16 miles-longest in 2+ years), a 12-mile round-trip commute to work (in a thunder/hailstorm on the return trip), and an interval session (my first in two months) where I was able to push my 800 runner in a session of 3x (600,400,300,200) in relative comfort.

Maybe I'll take that easy week now. Thanks Rod!

I was looking at the Gate River results and noticed this little "duel" which continues from XC Nats a few weeks ago:

17 Patrick (Rick) Fuller, 40, Eugene, OR 15:23 31:07 46:47 46:49 5:01 X Om

18 Sean Wade, 40, New Zealand 15:22 31:07 46:52 46:54 5:02

He's gainin' on ya, Rick :)

I just love that Rod Dixon quote.

Solid week with 65 miles

4M tempo

5 X 3 minutes at 3K pace, 3 minutes recovery

Long run with 10 x 30s hill surges

3 complete weight workouts, added quad and core work

Chicago weather on Saturday and today fantastic!

Even took shirt off during second half of Saturday's run, the white belly loved the exposure.

Pretty long week due to being tired everyday. Rode my bike too much last weekend and that carried over into this week. By Thursday, I was able to train again. It was worth it. I spent last weekend in sunny Arizona.

Got in my usual 4 mile steady run (albeit too hard this week after a swim and bike). Then biked 30 more miles outside because the weather was so nice.

Have a good week all.

OMBTS, I'll be in DC in about one month (4/12-4/16). Will you be around to show me some trails?

We are having one of those "transition" weather weeks here in Seattle. Little snow, little rain, tons of wind, but today it is just "ga-ga" beautiful. Clear and spectacularly sunny. Definitely out in the yard doing somethin' today.

Still focusing on base work. Cut back to 75 miles in hopes of having some legs for this mornings St. Paddy Day dash (3.4 miles). Felt ok, just could only watch the youngsters pull away from me throughout. Took 12th, 2nd Master just behind I believe someone from Canada. About 4:53 pace. Did I say the sun was out?!

Tues (mile breakdown) mile, 1200, 800, 2 x 600, 4 x 200

Plan to push it again this week and see how I feel.

Rake in Hand

ynot

Hello all,

A Canadian beat Tony? Who? Aren't TOO many 40+ Canucks who can run 4:53 pace for 3.4 miles, although I guess there are a couple I can think of that live out that way.

I had a decent week. Only 53 miles, but with 4 x 1200 at a decent clip on Tuesday, and a 5k race this morning in light rain and breezy conditions. Actually managed to trim 3-4s off my road 5k mark, which was my oldest still-standing PR (3 years). Next race is an indoor 3k in two weeks. I'd like to have a crack at taking that mark down, but I'm probably a little bit off that kinda shape so far. We'll see...

Have a great week, everyone!

Be my pleasure..I dont run in DC but if your game for a car ride I can show you some nice runs. I could pick you up. There is a run here I call the "bridge run" where you cross about 5 bridges and see some fantastic sights 26point2@comcast.net let me know

I hate chlorine.

Week 5 of my first met/cuneiform stress reaction/frac, whatever it was. I t feels fine now, bone bump down, but will be permanent just like my others I'm sure, no pain to touch, I can jump etc. So I think I am going to transition into running this week. We had snow on the beach this week, but the sun is out today. I'm hoping the recently hellacious weather is over with just in time for my return to normal running. I'm terribly jealous of Ya'll.

4 runs this week

Tuesday and Wednesday same run

20 minute warmup

35 minutes running to the barn barefoot in muddy grass oh soooo nice!

Saturday I went to the track to do an lt run.This is the last lt run I will ever do.I felt sluggish/tired and not wanting to run.Did my std 20 minute jog followed by a mile in 6.The weather was strange.Streams of fog rising out of the track blowing down the backstretch.A most unusual site but bothersome for me at this particular moment.I went out comfortable but hit 37 for 200 oops on a tempo I am expecting more like 42.Into the wind I hit 43.This totally sucks!I get cranky.I hate the f&(*)king wind when I am trying to run even pace.When I have strictly avoided timing lt runs for 2 months now this sh*)(t happens.I run some more uneven splits with each lap getting slower and I finally just STOP after 7 laps.This gave me alot to think about.What is the point of getting so f&*()king anal about a workout.Most of the time I run in a CAREFREE HAPPYGOLUCK GALLOP.Without the track and the watch I allways feel good about doing a run at the right effort.So today,Sunday, I left my watch at home and drove over to one of my new but quickly becoming favorite trails.I did a nice 20 minute warmup and felt GREAT.I then proceeded to run a 4 mile run that is NOT AN LT or TEMPO RUN it is my version of fartlek.I start out at a good clip then gradually pickit up till I am flying not floating but flying.Each stride propels my forward with power and ease of motion my breath is not labored but my concentration on movment is profound.After awhile I begin to feel my effort exceed the limit so I back off but only by a very small amount until once again I am flying.I finish the 4 miles along the lake feeling INTENSE EXHILARATION AND SATISFACTION.So no more LT/TEMPO run that I diligently run because of the crap from the training books.Sorry but y minutes at exactly x pace sucks and allways will suck.I am getting back to running how I started this adventure 9 years ago, by FEEL.

Charlie

Thanks. I'll send you a note.

Skin

Nice job, Tony! That's a good pace for that distance. And you've still got 4 weeks until Carlsbad to let the legs recover even more - get more snap out of them.

I had a nice week. 70ish miles. One track workout (1200s) and one day of hill reps.

Started this week with 3 x 1600 (3 minute jog between) today - and felt great! Felt smooth and in control the whole way, never really pushed it, and still managed 4:44, 4:43, 4:42. Seriously, I haven't felt this good in a couple years! Usually, this means I'm about to get sick (the immune system kicks into gear, revving up my whole body ... only to plummet back to earth the next day when fever and congestion leash me to my bed). But hopefully this is just an indication that I'm starting to get my race legs back.

Those of you in cold country will be happy to know we've got an Arctic storm here in So Cal this week. So no taunting you with tales of shirtless long distance runs. We're shivering along with most of the rest of you right now!

Okay, hope everyone has a great week of training and whatever else is on your schedules!

SoCalPete,

Any plans for getting the U.S. M45 5000 record?

45-49 15:12.25 Mike Manley OR (47) 1989-Aug-01

!

SoCalPete,

nice 1600 workout. In about 2 wks if things go well I will start mile repeats. My favorite workout!

Oakley

Yeah, I want to try for M45 U.S. records from 1500 through 10,000. Honestly, I think the 1500 is the toughest. But I asked a friend to check with Mike Manley, see if that 15:12 was really the best he ran ... because I can't believe that he wasn't capable of running significantly faster than that at 45 (whether he did or not is another matter). Anyway, three months to go until 45! I'm crossing my fingers, because we all know that anything can happen at this age! (Of course, even if I do get some of the records, they'll have the shelf life of sushi ... Tony Young, John Hinton, and Danny Martinez are all less than a year behind me!)

OK, help please from Master's Runners.

My race performances have deteriorated. I am 47, and I admit, I really don't train, I basically go out and run 6-7 miles.

I want to get back into training. I know how to run, but what kind of strength training should a master do? I have read that it is important as we get older.

I have a pull up bar and a weight machine. What specific excercises should I do?

I am not looking to be super great. I just want to be able to run under 36:00 for 10K. I can easily run 40-41 now- on 35-40 mpw of simply running.

Thanks in advance.