Masters Weekend Races and Runs

Nobody up yet..?....wind here, strong winds

I can't believe the Water Chickens pulled it off.

I had a down week. I pushed it too hard on my 20 miler Sunday and my knee has felt like mush the rest of the week. I took yesterday completely off and will see how it feels today.

We have the normal snow and ice here. It sure is beautiful with the blue sky.

I will be running the PF Chang 1/2 marathon next weekend in Phoenix.

Frustrating week. Started out OK, then a sore hip took me out of running for 4 days, hope to run today. Not the start to the year one hopes for. Oh well, just deal with it.

Booked for Boulder this week. Won't be a pretty race for me, but should be fun.

Just watched 'Wicker Man' last night...no running on Summers Isle for me.

Good week to you all!

It's cool and raining here, so my fingers are still stiff from my 15 miler.

98 miles last week. (Was supposed to run only 85 but somehow it didn't add up right.)

Race on Monday: 5K in 15:45. Workout on Wednesay: 10x1000 at T pace (5:24/mile) with 1:00 rest. 8x200R yesterday in 34.

Trying to decide about a marathon. It's hard not to want to race a lot of other races since I have decent wheels at the moment. 10 miler in 3 weeks.

Good Morning,

I began the New Year on a good note. Ran a 18:47 5k on New Years (good time for me) and finished 9th overall. The other highlights for the week were two days of free weights, two days circuit training, and one long run of 13 miles. Total volume for the week was 49 miles in 6 days. Have a good week.

Oh, someone sent me Schul's In The Long Run." Who was that?

Ghost of Igloi

By the way, if you get the chance to read Kenny Moore's "Bowerman and the Men of Oregon", do it. Great read full of insight and full of names we all know.

Fam's "Run Like Hell" DVD is pretty cool, too.

Ran a 5 mile race on Monday. I was happy because I beat 2 guys that I hard time keeping up to all last year. I'm hoping it's a good sign for this year. Trained between 3 and 5 miles each day this week. Still nursing a cold. Bought a hot tub on Friday, my new toy. The jury is still out but I'm pretty sure it is helping all my joints and the rest of this old body. Take care all.

Last weekend having the college training guys around. We ran 6 X mile on Sat w/400 jog. All about 4:56-5:00. My first workout since last year's XC race. Back is still complaining from the fall I took in the race. I'm hopeful that my back has decided to have a New Year's resolution NOT to hurt ALL of 2007!

Ran 10 ez with the group earlier today.

Good luck, RUNINTHESUN, next weekend. My sister is running the whole marathon....her first. Say hello to her:)

Johnny, Couldnt agree more about that book now one of my favorites. I will have to check out the dvd you mention.

Good (windy) morning to you all. Looks like ANOTHER storm will be coming thru this area. After living here for 17 years now, you'd think that it would never effect me, but I find myself already yearning for a nice warm day (with sun!).

Keeping the mileage down for awhile to see if I can feel "fresh" again. Seems to be working some this week. Took a day off (always feels weird - but I know they are necessary) and managed 65 miles.

Weds (indoor) - 5 x 1k (2:51 avg) felt really good for some reason?

Sat 20 x short hill mostly exaggerating my form.

Sun EZ 90 minutes.

My wife says that she has never seen me so emotional about the seachickees. Made fun of me all night and into breakfast! It wasn't pretty but we will take it. It would be nice to see them play well on both sides of the ball next week (win or lose!).

Later,

tony

**saw where A Harvey just opened up with a 4:46 mile yesterday! Wow! She is doing some good things with those middle distance Masters marks!**

Up and out early in the dark to start a 14 miler on my namesake trail up on 53rd Ave. Did a big loop that took me out to Saltzman Road, down to Lief, and back to 53rd via Alder trail.

The trails are inundated with standing water and slop in plenty of places. Doesn't deter the hardy however and by the time I finished there were runners aplenty. Dog's undercarriage loaded with mud and grit post run. Shoes trashed.

I miss road biking during the winter and am doing plenty of spinning on my bike trainer down in the garage. I have three friends who have their bikes set up there too so we can hold our own spinning classes.

Made it 7 consecutive weeks at 70+ miles with 76.2 last week. Ran two decent 10 milers just under 7:00/mi and a 15.5 yesterday. Starting to throw in a little tempo during some midweek runs. Got it down to 6:06 pace for 10 minutes on Tuesdays run and some strides on Thursday. Man oh man, running 5:40's for 13.1 sure seems like a long way away!!!

78 consecutive days of running and still no snow here in Northern Indiana.

Good Runnin'

Dave

Was actually pulling for Seattle for a change...ANYbody but T.0....nice win...today I'm all about Eagles.

JR, am in complete agreement with you re: Bowerman and Men of Oregon"...probably my all time favorite book...loved it....lots of history...lots of insight.

Manage my highest weekly mile ageage since early April

(50 miles) with sessions that included a very hard 11 miler, 16 x 200 meters and then 4 x 1 mile with just 1:00 recovery this morning.

OK, so what are everyone's goals for 2007? As OMBTS would say, post 'em up.

At age 51 I'm looking at sub 2:15 (that'd be for 800 meters not marathon), sub 4:56 mile and 17:55 5000.

MF

1 run

4 miles total with 3 miles hard

I start at 10k effort for a few minutes then gradually push harder until my body starts to slow down from the effort.The accelleration is pretty severe because it just takes a few e minutes before I start slowing down.Then I back off the effort just enough for my body to recover my guess is just slower than 10k effort.Once I feel strong / recovered I repeat the cycle:

10k for 2 minutes

steady accelleration to apx mile effort

When I start to struggle/lose form I

backoff just enough to recover form

repeat

Finish with a race like kick.

Lots of mtn bike riding all single speed

pf is responding well to above treatment

In the past my pf heals too weakly.

The trick is applying enough stress but not too much then allowing enough time and low enough stress for the body to rebuild/heal stronger before sujecting it to the next stress.

The idea comes from strength training , keep applying enough stress to break down the tissue so that it must rebuild stronger.The 6 days of non impact bike riding seems to be enough for the healing process to work.My measure/feedback is just how the pf feels on the run and how it recovers during the week.

I tried sprints on flat ground but this caused too much breakdown the above weekly workout seems to be working.After 2 days my pf is painfree and that includes the first step of the day.The tricky part will be gradually upping the re injury stress at a rate that does not cause too much damage.The healing time is pretty good feedback for this process.If it still hurts after 2 days I did too much and need to first add extra healing time then do a bit less stress.My goal is to end up with the pf attachment point being as strong as possible.

The snow finely hit the mountains. So lots of fun on the snowboard. I was out in Chicagoland last week for my younger Bro's 50. Haven't run with him in awhile. It was all good. I know you get tired of my lines BUT Man is it easy to run at sea level. Good week training wise for me ramping up to kick those 80 year olds butts at Boulder. Too bad that ain't my age group.

I am going to hop on the Patriots bandwagon since the Skins are out of the running. Belichek went to my old high school and I have had the pleasure of meeting him.

Long week. Battled off the latest cold, but can still feel in lurking. Managed to finish the week with a few good distance runs, but the legs have been reduced to jelly (3 weeks mostly off while surviving on a diet of antihistamines, cough meds, and ice cream will do that).

Glad Tony's Seahawks are giving him thrills. Even if I was rooting for the Cowboys.

JR - your mileage makes me queasy. How on earth can your legs still take that kind of pounding? There's a guy on my old club (I've switched in '07 from Team Runners High to the Fluffy Bunnies) who does that kind of mileage, but I figured it was just his way of running off all the beer calories he compiles playing in a rock and roll band at night. In any case, good 5K!

All right, I'm going to go take a nap (now that I'm 45, I don't have to be ashamed of my naps anymore), then watch some football this afternoon.

Have some great runs this week, everyone!

Pete:

Two secrets:

1) I do a few very slow trail runs every week, as in 9:00 miles. I'll often follow that with an ice bath.

2) Years worth of Ironman training makes 100 mpw seem relatively sane. I remember times when I would run 50-60, cycle 300-400 miles, and swim 12,000 yards per week. Sometimes I would sit on the bed at night reading with a quart of peanut butter and a spoon.

Still, some days I feel like poop. I do tend to need to bleed off some energy every day, though.

Did a tempo run of 4 miles in 25:27, felt harder than it should have. Won't be racing again till XC Nats. Doing a 90min run tomorrow. Have a good week all!!!!