Tim,
You should have let me know. If you ran the river path through Idlewild Park you were 50' from my office.
A few good weeks in a row for me. Hit 53 miles this week -only my third time over 50 this year - with workouts of 8x 400 and 5x 1 Mile plus a 15 miler yesterday. I'm not pushing the workouts though, just treating them like fast tempo and strength work.
Hang in there, MF.
Jeff
Had a decent week up north. Raced 800 (pretty good) and 3000 (pretty crappy) Wednesday evening, did some strong aerobic running Friday, then went on a wild trail run today that got a little bit out of hand but ended up great with cold beers and BBQ'd lamb chops. Yum!
This week the plan is to race 800 - probably last one of the year - then gear up for a 5000 two weeks later, which is the main goal race for the summer.
Have a great week everyone!
Gotta brag on my club teammate Frank Condon from Chico, CA. It appears he set a new AR in the M65 mile --5:12. No real details as of yet, but he did it at the Western Region Championships in Occidental. Old record was 5:20 (I believe) set in 1972. Hasn't been verified, but I heard it from a couple of team sources who were at the meet. Frank is a wild man (meant in the nicest sense) and a good friend too. We like to flex and compare our biceps!
Well, OMBTS, I just returned from your beautiful state. My kids had a blast at the beach and it was just beautiful. Running was tough, though, as my west coast body could not get on the road before 8 am and it was already hot & humid by then. My running route choices were north or south on Highway 12 - which got old after a while. The beach, however, was lovely and my kids just loved the whole experience.
Wednesday, I did drive up to Nags Head to run in the park with my daughter, but we ended up on the bike path anyway.
On the way home, we got stranded in Atlanta -- with no luggage, or, *gasp* running shoes! =:-0 We ended up having to stay the night and then catching a flight to LAX, waiting for a 4+ hour layover before finally getting back to PDX that night. It was a long two days of travel, but my kids were complete troupers over the whole thing and our flight out was a breeze.
I ran a 8k trail race this Saturday - not as fast as I ran it last year, but I still won easily. One of my HS runners beat me and really enjoyed his first \"longer\" race. I did slip and fall this year, although it probably only cost me a few seconds. Today, it was back to the beautiful forest for a long 16 miler.
btw, don\'t you love \"milers\" who casually post that they ran 90 miles/week? Nice job, SCP!
Spikez,
You are correct Frank did it. The old record was 5:22. I split the 800m in 2:38, on the curve Frank put on his afterburners passed me in a flash. He did a huge negative split, probably 2:39/2:33 for a 5:12. Pretty darn fast for a masters athlete, let alone one that is 65 years young!
Ghost of Igloi
Muddy, glad you had a good time, I posted the track workouts that they have up here as well as the address for Nags Head Woods. Is that where you ran ? hope you enjoyed our seafood.
Finally getting consistent again, after months of mishaps. 100 miles or so, with 20 X minutes early in the week. Then later in the week, ran up in Portland...downtown to Leif Erikson Road & did 6 X 5 minutes...what a great place to run! Nice to escape the hell hole So Cal valley.
Tim...we finally got a record deal and it'll come as no surprise to you we're on the same label as Quiet Riot...ha ha!!!
Just another good steady week with lots of hills for 52 miles.
Brian, 100miles a week? Don't know how you do that much but that is great if you can handle it..i know i could not.
Portland is great..especially where you went.
what is the record label called? Congrats!
I now work for Universal Republic Records.
Spent a lot of time on the couch with my one month old sleeping on my chest, watching the TDF. Hopefully he grows up and wants to be a runner or biker, but bikers probably make more $$!
Saturday did a short run in the afternoon, and Sunday, I ran 4.4, with a mile TT in the middle. Very slight downhill, and I finished in 5:15. Running a 5K on August 4th (Baldwin Park).
100 miles ? you and johnny are awesome and Im wishing I was as fit as you. Awesome mileage !
Hey Tim! I don't get to hit 100 miles every week of course...I think 4 times maybe since mid-April. The record label we're (1RKO) on is an indie, Chavis Records. They have their own website but of course their myspace site is much more popular. We did a cool remake of Fox on the Run that you may like.
And to OMBTS, I gained tons of weight after taking off almost 5 months...so I'm not that fit & those 100 mile weeks are really helping me get rid of the massive amount of weight I gained!!!! I wish I could be like So Cal Pete after his long breaks...loses weight & gains fitness in the blink of an eye!
got in 66 miles last week, not much but getting on a roll. more important was the week ending 17 miler with the last 6 miles at 6:00-6:20 pace.
getting ready for a fall marathon and xc season/nationals.
should be good to go by mid november.
We ran at the State Park in Nag's Head (Jockey's Ridge), although we intended to run at Nags Head Woods. I didn't have directions with me and we saw the state park first. Of course, there was no place to run there. By the time we'd figured it out, we had to head to a dance studio (for my girls to practice), so I didn't get to run in the Woods.
We didn't eat out and couldn't seem to buy local seafood, but we ate well as 3 in our group are either professional chefs or amateur gourmets (needless to say, I didn't have to cook much!) My son tried crabbing and the kids enjoyed wave riding in water that was a LOT warmer than it is in Oregon! (there are ice cubes in the Pacific, I swear it. ;-) )
hi Chase. Sub 5:00 mile at age 50 is a great goal. 20 seconds is a big chunk, but you finished really strongly, and you said it was your first mile race, so it seems realistic to expect to improve.
Take this with a grain of salt, as I've never coached anyone over the age of 13, and I've run the mile maybe a dozen times, but for what it's worth I got my "masters PR" of 4:47.44 [only race all year our club times to the hundredths of a second!] at midsummer night's mile '06 after doing the following workouts in the preceding 3 to 4 weeks. My goal had been 4:50 so I figured 72 secs./lap and a 2-second cushion to cover those last 9 meters. Each workout was planned as 3200 meters at goal pace.
1. 16 X 200 (200 jog) in 36. Actual average 34.6
2. 8 X 400 (200 jog) in 72. Actual average 71.99 [no sweat!]
3. 200-400-600-800 (400 jog)-600-400-200 [200 jog except where noted]
couldn't hold desired pace after first 600. 36-71-1:46-2:31-1:52-74-37
4. 1200 time trial (3:34.7), full recovery, then 5 X 400 (200 jog) averaged 72.8
5. 1600 time trial (5:01, gagging on last lap), full recovery, then 4 X 400 (200 jog) average 72.6
In previous years I'd usually just done a 1600 time trial to decide what heat to enter [varied, but often I ended up running the race 8 to 10 sec faster] and 8 or 10 X 400 as main workout.
In the '06 race itself I went in the fastest heat and was dead last in 70 at 400, up to 9th of 11 at 800 in 2:21, last two laps 73 each [last one being a bit long of course].
Having Jim H. as a pacer is a great idea. My best miles have included a pack to chase and someone I was trying to catch in last lap [Alisa Harvey in the '06 race]. Really concentrate on not letting the pace slip in laps 2 and 3, and let it rip.
I hope others with more track and/or coaching experience will chime in. Good luck in your quest.
Muddy Girl,
Jockeys Ridge has a race over those dunes, the winner this year did it in 15 minutes. Please accept my apologies for not getting you the workout times and locations quicker. I put them in last weeks opening post. If you come here again I should be more settled and can be more helpful. OMBTS
Thanks , Dave for your suggestions - and encouragement. That list tells me that I'm not yet ready for prime time. I do have 5 weeks , but that's not a whole lot of time when twenty seconds are involved.
The bigger issue is probably my left calf. There are days when it refuses to loosen up. I feel hesitant to allow that next gear to kick in for fear of a strain.
If I were content to cruise at 7:45 pace , life would be less fraught with peril - - and less fun. I'll take it day to day , and enjoy the journey.
I'll draw inspiration from Frank Condon. 5:12 at 65. There is hope.
Thanks again .
Happy trails !
Chase
Did I miss something? Did OMBTS move to the Outer Banks?
16x, yes I have been here for about a month. Crazy rip tides this past weekend.
bspang, may I be nosey and ask what drove you to take off 5 months ? injury ?
I am always impressed and intrigued by SoCal Pete's layoffs.