Masters Weekend Races and Runs

Good Morning Masters Runners,

Watching Gary Hull on Public TV as I type this. I agree with him on some stuff(80%). Anyway I had a very good week of training and running. I got in 70 miles and some good track work. My allegeries are better this year but my runny nose and eyes still cause problems but I still run.

My track workout on wednesday:

5x1000 3:52, 3:45, 3:44, 3:42, and 3:21! Felt good afterwards

I hope to break 18:00 in 5k sometime in next couple of months! I hope! I think I am ready!

Michael

Willow Springs

"You dont stop running because you get old, You get old because you stop running"!

Man, it's sweltering here in SoCal! Real summer has definitely arrived!

Bad week for me. Dodged a couple walkers on a trail early in the week and planted wrong on my foot, really tweaked the plantar fascia. Saw my podiatrist early the next AM, and got an anti-inflammatory shot when he found a marble-sized bump of inflammation (but luckily no rupture). Took a couple days off, then ran easy the last couple days ... But the pain's pretty bad. I'll give it a couple more days, see if it resolves itself or gets worse, before deciding whether to keep training/racing or take a few weeks off.

Ah well, this is why we have to enjoy every day that we're actually able to hit the roads (or trails or track)!

Okay, hope y'all have a great week ahead!

Hello Fellow Masters,

Had a solid 50 miles of volume for the week. Key workouts were:

Monday: warm-up, drills; 12x100m @ 21; 400m; 600m@2:00/200m; 2x400m@77/200m; 200m@36; 400m; 2sets of 600m@2:00/200m;400m@77/200m;300m@57;200m;200m@35/100m;100m@17

Thursday: warm-up, drills, 8x100m@21; 400m; 8 laps of 100m@1/2 marathon pace, 100m@3K pace, ran 12:06 in 94 degree weather (slight breeze felt like a hair dryer)

Saturday: 13.1 miles in 1:25:58 (cool weather following evening thunderstorms helped make the pace comfortable)

Hopefully the week's workouts won't affect my races coming up next weekend. Now is the time to get in some key strength workouts, so I have no choice.

Have a good week.

Ghost of Igloi

Hi everyone-

haven't posted in a long while- not much new to report. If you are in/near California on July 1st, come and compete in the Pacific Assocaition Masters T&F Championships at Sac State! See link for info.

http://www.ffsac.com/template.asp?id=183

Happy trails-

RB

Good day fellow masters,

Another wet and cool week up here in the NWest. Makes for nice longer runs but not so great for the faster stuff. It will toast up again in July though for our beautiful 2 month summer.

Kept up the longer stuff most days. Managed 80 miles on six days. Took day off when I tweaked my ankle shooting hoops with son. Only one quicker effort during the week.

Weds on Paved Trail. 2 Mile (10:00), Mile (4:50), Mile (4:42).

Hope to compete in 5k this Friday night and a 10k (can't beleive that I am looking forward to it!) next Saturday.

**gloating moment** 13 yr old son ran his first sub-5 last week (4:56) and a nice 800 (2:16) in the pouring rain. One of those meets where you get soaked sitting under an umbrella in rain gear! Summer Lacrosse is the next emphasized sport.

Heel (heal) up Pete.

cheers,

tony

Hey Gang.....Hope everyone is well and good. Congrats to your son NW Master...and you.

Back Wednesday from Down Under, not too much jet lag. I ran both Monday and Tuesday in Christchurch, population about 325K. Ran both days around a great inner city park, Hagley Park. Paved outer loops of 8K and 12K. Heaps of paved and earthen trails crisscrossing the park. Lots of runners and bikers. Beautiful fall days, some drizzle, mushy leaves and puddles to run through, very much like a Portland fall. 15 minutes away were great foothill trails to run but no chance to getout there.

Back to my beloved fire roads in SoCal. As SoCalPete stated, it is hotter than blazes here...a barn burner at 8:00 already.

Good week to all,

1500Master

hi tony

i always check this thread to see how you are doing, but wanted to say well done for your boys sub5. Thats a great effort and i know how proud of him you are, make sure to pass on my congrats. Keep up up the great work and im sure your legs will start spinning when the sun finally comes out in north west!

all the best james

Hey all,

I had a good week of 83 miles (although I may run another easy 3 with my lovely wife who returned from indonesia in the middle of the night). Tuesday I ran a strong 4800+1600 w/400j at maybe HM pace (too hot and humid, was supposed to be 4800+3200), Friday I ran 3 x 800 w/400j. Was supposed to be 6-8 x 800, but I was sufferening - ahem - gastro distress, so I ran home to do my business and didn't think I could get back into the groove after 15-20 minute beak, so I did a long cooldown instead. This morning I ran 12 with the middle 8 at about M pace.

I'm planning to run a month of local track races beginning in about 3 weeks, with maybe a 5k or 10k on Fathers' day.

Have a great week, everyone!

I'll put my question at the beginning, since if your attention span is like mine, you may not make it to the end of my post. Anyone ever have Achilles soreness/tendinitis for a really long time, like a year or more? My right Achilles was sore for 4-5 years, to the point that I thought I would have it for the rest of my life. With heel lifts, acupuncture, rehab exercises from pponline, and other stuff that I can't remember, it finally resolved. That was about three years ago.

Got through last spring (2005) without the hamstring/glute pain that had plagued me for the previous year or two. As I was completing a hilly tempo run, I noticed some pain in my left Achilles. Despite icing, acupuncture, and rehab exercises, it's been sore off and on ever since. This spring I felt I was in shape to do some decent racing.

Ran 5 miles in 1:15 better than I had the last couple of years. Did a couple of fast workouts to prep for a 5K on Memorial Day, but my Achilles has been so sore and swollen (and really ugly looking) that I've taken a break from racing and fast trainng. I'm hoping that it will start to feel better and I'll be able to bear down over the summer to prep for fall XC.

Ran 70 minutes easy yesterday, one hour easy today, mostly on trails, and it seems to be OK. Any thoughts from you experienced competitors?

BTW, Pete, what are you doing to fill the void now that 24 is done for the season? I still have not seen the first three seasons, so I plan to view those during the "off-season."

Like So Cal Pete (get well quick Pete), I've managed to injure myself this week running my best track session to date last monday...strained a hamstring and had to curtail training throughout the week...have "become one with ice" this past week.

Decided to go ahead with my California Senior Olympics competition anyway...figured I'd decide whether to start or not after warming up (didn't take much warming...was 90+ degrees on the track at Cal Tech down there in Pasadena yesterday...hotter than blazes)...felt tentatively well enough to give it a shot but decided to stay in flats versus spikes so as not to add extra strain...goal time was 4:45 and managed a second place 4:47.87...there was only one heat of 1500 with 25 or more folks many of whom would cover the distance in 9 - 12 minutes...that meant that we were lapping people by just babout 800 meteres...one never knew if they were ggoing to move out or continue to hog lane one...UGH! at any rate, bottom line is that while it probably cost me a couple second, its cool they were out there (70 year olds and maybe even 80 year olds)

Looks like this week will be mote of the same (electro stim, ice etc on the hamstring) while trying to get enough fitness in to compete in Santa Barbara (State Street Mile)next Sunday...Pete was spot on in saying that you've got to truly appreciate when you are uninjured at these ripe ages of ours...everyone stay healthy this week dammit!

MF

PS nice sessions Ghost...just 3 weeks till Eugene...speaking of Eugene (I promise not to go off on a Me and My Watch tirade here)I just yesterday received my hot off the presses copy of Kenny Moore's "Bowerman and the Men of Oregon" book and it is just classic Kenny Moore excellent...you can get your directly from K.M. and he'll even inscribe it for you...here's the link:

http://www.kennymoore.us/

Hi every-one in-the last three days I have been running starting with 108 minutes,120 minutes and today another 120 minutes.I'm planning to run a mile soon at the age of 54.What is the world record in mile for my age group?I'm mentally ready,but physically poor.Twenty-eight years ago was easy for me then I stop training and now I find it hard to wheel my heavy-over-weight of 50lbs.

Any advice?

Henry

I'll bite.

The 50-54 WR for 1 mile is 4:27.9, age 55-59 is 4:40.4

The 50-54 WR for 1500m is 4:05, age 55-59 is 4:12.5

Good success with the weight loss. I dropped 40 when I started running again 7 years ago. It feels good.

1500Master

I should add it takes much patience to get the weight off and lots of consistency in training, a piece at a time. Don't go looking to set 4 WR's in a few months!

Hi everybody. Last weekend raced a messed up 5K starting at the Capitol in Madison. The start time was moved, not enough bathrooms and then someone in front of me took a wrong turn and about 150 of us ended up going 7K in sweltering heat. I got a bad attitude and couldn't recover mentally or physically but still managed to train at a minimum pace. Yesterday did the Race for the Cure 5K in Madison and did quite well so now I like running again. I'm glad.

1500, you back in America yet ?

47 so far and heading out the door for 9 more. I actually did some strides and plan on dabbling on the track this week so I don't suck in an upcoming local 10k. I was going to do hayward classic, but all my kids are doing the local event and I kind of want to keep tabs on them. Besides, I need to save on the gas money as I've been on a bit of a shoe buying spree lately.

Favorite new shoe.....free trail 5.0, except for the fact that it picks up gravel. It doesn't bother my heel spur one bit!

1500m,

Thank you for your advice,I needed that because sometimes,I dream like running as 28 yrs ago,which is a risk for the old body.I need to control my body like a racing horse,like they say hold your horses.

Henry

60 miles total this week. Started the week with a crappy 8k race in sweltering heat. Didn't run with our friend skinnbones on Tuesday but attempted a hill workout on Thursday with him. Left quad was tight and kept me from being able to drive thru the hills. It all worked out by this weekend.

Henry, just remember your mind will want to do things your body isn't quite ready yet. Gerry Lingren once told me a few years ago that he now has a 13:30 5k mind with a 17:00 5k body!

OMBTS,

Back on Wednesday, flights from hell. Auckland - Sydney - SFO and finally to LAX. Had my flight cancelled in SFO so had to wait another couple hours for the next one. Routing was due to availability of seats, I would have preffered to have gone Auckland to LAX which is a scant 12 hours rather than the 26 it took. Ugh. Free booze in economy so I took some liquid sleep aides, good book, had bought the Bose headphones (which are amazing) and just took it in stride.

Next trip is Japan in late July. Good to be home, wifey happy to have me home too.

1500Master