Masters Weekend Races and Runs

Old Man by the Sea wrote:

Picked up a new pair Mizuno Waveriders and I am starting to feel like a runner again.

Yes, but do you LOOK like a runner...w/iPod in ears, GPS on your wrist & water bottle in hand?

Just kidding!! I have a race report...later.

You're doing better than I am, OM. Ran one day, yesterday, for 4.5 miles and went to the pool three days. Achilles was pretty sore when I got up a couple hours ago but is better now. I'm still thinking of going to Marin, though. I can run on it but it'll hurt later. I'm trying to decide if it's worth trying. I've got until 4pm today to cancel my hotel for tonight.

Thoughts?

Jeff

Wow-I get my life back!

State Track meet results:

girls 4x8: 9:41 (SB) for 2nd. Got beaten by a better team with 2 All-Americans. Have to live with that!

Boys 3200: 5th. He'd run all of 4 times in the last couple of weeks because of injury, so that's a good result.

Boys 1600: 5th. This one ran a very good race--blanket finish.

Boys 800: 3rd and 7th. Both PR'd with 1:57 in prelims, so you have to like that!

Rewarding track season, and every athlete above comes back next year! Looks like I have to start thinking about cross--soon.

Ran 94 miles last week with 1 VO2 max workout and 1 10K race. Went 33:37 to win Masters $. Actually felt great, so I can't complain about that...

glad to hear it's coming along, OMBTS. sorry to hear about the achilles, Reno. No idea what you should do about race [i've raced with injuries and lived to regret or ended up glad I went ahead with it], but good luck either way.

decent week here. highlights were 4 mile tempo on 22:57 and 8 X 800 (200 jog) averaging 2:37.

Goal for this week is no muscle pulls in 4 X 100 "coaches' relay" at end of city championship meet for my daughter's track team.

Johnny, Just curious, are you strict with your diet ?

Greetings everyone! Hopefully aches and pains will diminish for everyone. Injuries sure are frustrating. I've been lucky in that although I've had a few they seemed to time themselves well. I always had enough time to rehab them before a major meet; none were serious enough to put me down for more than a couple of months. The worst was a severe hamstring pull that took about 6 weeks to heal up. It still twinges me occasionally.

OK, workouts! 3 track sessions, 2 weight sessions, and one very fun pool session. Used a kickboard and an old pair of flippers with about 1/2 the length cut off. Using full leg extension and very little knee bend, it was 40 minutes of up and back, up and back. One track workout was alternating 300,200,300,200 for 3 of each interval, plus 5 stadium stair flights. One track workout was hurdle flights, and one was 5 each 60 and 80 meter sprints in spikes at about 80-90% speed. My next major meet on the horizon is the PA Championships on June 30. Should be a good time.

Happy training! Congratulations to Johnny R's kids!

Driving home from the meet late Friday night, we stopped in Lebanon, TN, and the three boys each got a BUCKET of fried chicken from Church's. I ate fried chicken and cookies all the way home, plus a little Diet Coke.

Guess that answers that!

Hello Folks,

Fifty miles this week in 7 days. Two quality sessions: Wednesday-(all at date pace)1200m @ 1500m pace/1200m, 600m @ 5000m pace/200m, 400m @ 5000m pace/200m, 300m @ 3000m pace/200m, 200m @ 1500m pace/100m, 100m @ 800m pace; Satuday- 10 1/2 miles with 2x1 1/2 mile tempo uphill/10 minues, 6x100m strides. Also, two days weight/circuit training and one day drills.

I will probably race an all comers meet next week. Reminds me of the Pierce College all comers in Southern California as a kid.

Ghost of Igloi

So far I have kept my vow never to run farther than 5k again. I ran a 3 mile loop through my neighborhood every single day this week. No long run yesterday (or ever again) and I feel great.

Started out the week a little sluggish and just went through the motions on my workouts, but by Friday's second run, started to feel some good push off while running the hills. 70 miles this week.

Mon 10 x 200 (:33 down to :27), drills w/son

Weds 8 x 600 w/:90 sec rest (1:45 avg) "just cruising"

Sat 8 x 400 w/2 min rest (:60.5 avg) great pushoff - never felt like redlining it

Sun am 10+ pm hopefully 5 later

*two really good wt/core days too*

Son broke his arm and on Weds and looks to be done racing until XC. Good early marks though.

Happy three day weekend!

tony

Just back from travel to Washington D.C. for work. Out there yesterday tried to use all that extra oxygen for a 3 mile threshold run along the Potomac river (very nice bike trail with mile markers). Managed 6 minute pace, but just barely and it was hard. Then went to the D.C. mall for a couple of hours...spent time at the WWII memorial there as its Memorial day weekend and my dad is a WWII vet (84th birthday last week). A very touching, beautiful memorial! Anybody else who knows/knew any veterans of this war, including possibly themselves?

It was quite hot and humid there, walked quite a ways, people were moving very slow (including me). Then a 4 hour+ flight back last evening.

Todays 'long slow run'...first 15 minutes fine, then it got ugly! Timed one mile at nearly 11 minutes, felt like that was still too fast. Turned back at that point, never felt better, finally walked it in for the last mile.

I guess yesterdays 3 phased adventure did me in.

Wishing everyone a nice holiday tomorrow. I'll go down to Vic's coffee shop and cheer my friends who are running Bolder Boulder as they approach the 4 mile mark.

Hip injury still holding me down. Did only three days of running this week: 3 easy on Monday, 4 easy on Wednesday, 4 easy on Saturday. Least amount of miles/minutes in 6 months.

Much to my frustration, I'm skipping the Cotton Row 10k in Huntsville, AL tomorrow. I had been targeting that race since January. I could run it after swallowing a handful of Advil, but not wise.

Need to see a doctor, but the days off seem to be helping. Probably will need extended rest. Bummer.

I have been running five days a week but I am going back to 4 (where I belong). 100,000 miles & 40 years on the roads have taken there toll. It seems that I can do three pretty big days a week (10-12 miles) and one moderate day of 4-6 miles but as soon as I put in a 5th day, even if I cut back and even out my daily miles, I begin to go south (I wake up at Cape Horn).

I am uninjured though. Just very tired.

on the non running days make sure to feed those mitos with some ez xtrning

OMTBS,

If you're healthy enough to get around for :55, you're headed in the right direction...keep it up.

JR...impressive mileage as always and congrats on the high school tracksters.

Tony and Ghost, nice pre-Orono sessions...stay healthy.

I managed another week of jogging nearly 50 miles including 2 1/2 hours at hilly Lake Sonoma this morning...aside from the foot thats been my demise all year, everything else is working just fine...fine but slow (and hopefully just a phase to get through)

Lots of great track action this weekend eh? NCAA regionals...deep Hengelo 10,000 meters, Dix over 200 meters, Centrowitz kid at 4:04...great results for a fan of track and field.

Have a fine week,

MF

At our age, anytime you can see a PR, it's a good day! Saturday's race at the Bayshore Half Marathon went extremely well. I went 1:14:53, 2nd overall, Masters Champ, even won cash! It was the perfect race. With the exception of miles 1 & 2 (5:29, 5:37) and 8 (5:50) all splits were between 5:40 & 5:48. Finished pretty strong with a 17:53 last 5K after hitting 10 in 57 flat. And after 32 years of racing, a PR at 47 years old.....Unbelievable...

I'll spend the next 6-8 weeks rebuilding, Keeping up the mileage, getting ready for the Fall races.

Good Runnin'

Dave

spending 3 day break with team mates and coach at the coast, doing loads of sand dunes, running in sea/sand plus some hill work over mountain roads. Evening sessions some lads in local leisure centre doing gym circuits/weights sessions. Calling it a killer endurance training break- need next week off to recover! Finding it so tough but cant let team down, we are trying to push and motivate each other. The joys of distance running eh?

Racerdb wrote:

At our age, anytime you can see a PR, it's a good day! Saturday's race at the Bayshore Half Marathon went extremely well. I went 1:14:53...

Dave

Congrats, that's a great time. So what led to this PR after 32 years of racing? Can you give us a little info on your training and how it differed from you past training? (Always trying to learn!)

is your coach's name percy?