Masters Weekend Races and Runs

OMBTS,

Your streak of great weeks continues! Keep it up. Have fun in Utah; great scenery and you'll love the temps.

I ran a one mile road race (in TY's honor as he is the king of the mile) yesterday. It went well for 500 or so then it got slow/tactical. Went out in 65 which was the first 65 I've run in at least a year. I took the lead too early because I did not want to get out kicked by the field of HS kids but it was too little too late; 3rd place - 4:43. Oh well. When it was over, I wasn't sore or injured so I'm calling it a success.

Today, a nice long easy run on a rails-trails in Wisconsin.

way to get out after it, skinnbones. 65. I'm hoping to do the 5th ave mile in a few weeks - wish me luck.

I am taking the advice of wise old runners and taking off four days - felt a scary twinge in my right knee and immediately put in a training halt. Doesn't seem to be serious but I'm in great shape and want to keep going.

good luck with your knee. Smart to take some time off.

ok week for me. main workout was weds. morning 3 X 2000m at goal 10k pace (400 jog recoveries) -- intended 6:50's, actual 6:47/6:50/6:50. dewpoint 71, felt like going thru water on last one especially.

today I started 12-week training cycle for marine corps marathon on halloween with 19 miles incl. 3 X 3 (3:00 recoveries) at marathon pace (intended 18:36 but went too fast after running first mile on the nose: 18:23, 18:13, 18:24). Aim was to finish with 2 miles at half marathon pace but even after a 10-min. shuffle-jog from bike path to track I couldn't get it going again. Ended up slower than marathon pace instead -- 3200 meters in 12:37 despite taking one recovery lap in the middle to try to get back on it. Just too ambitious a workout goal for where I am right now I guess.

have a great week,

Dave

OMBTS,

I am currently starting my second week of vacation on the Outer Banks - Avon, NC. Running here is tough! The humidity is brutal and Hghwy 12 is flat as a pancake and you can see 3 miles of open road in front of you. How do you consistently put the miles in down here?

Have fun in Utah!

agip wrote:

I'm hoping to do the 5th ave mile in a few weeks - wish me luck.

agip, that is one of THE most special events one can ever race...exhilarating to be hauling ass right down the middle

of Fifth Ave...hope to be healthy enough to get another crack at it...one of those events that EVERYone should have on their running "bucket list"!

Managed 5 days of "running" this week and heading out to Mt Tam for a longish one...after months of ART (active release therapy) the foot that has dogged me for the past 3 years is starting to ease up...hopefully permanently.

gotta run...literally

MF

Just finished a 60 mile week. My work schedule and this very hot summer has kept my mileage a bit lower of late. The highlight of the week was running a pretty hard tempo run on Tuesday at mid day in the heat around the beautiful federal compound at Suitland, Maryland (that's a joke for anyone who hasn't been there fearing for their life).

This week will be much lighter as I rest up for the Falmouth Road Race on Sunday. Plan to fly up Saturday morning and meet my wife and kids who spend summers there. I don't feel as fit as I did last summer at this time, so I'm not expecting great things. My wife should PR however. She's been running very well this summer after spending two years on the NavyMaster training plan :-)

My fall race is Army Ten Miler on 24 October. About a week after Falmouth I'll start focusing on that.

Have a great week everyone. Keep cool.

rwofly, treadmill, hate to say it but thats what I do in the summer. The flies are horrible up here on the few trails and thats what drove me indoors. After my son gets out of HS I don't see me staying. Hope you have fun down on Hatteras Island. I love the pizza joint down there.

It's nice to hear of people feeling better and putting in the miles. My achilles is feeling somewhat better...I'm sure I'd be LOTS better if I would take about 3 weeks off and rest but I have one more meet at the end of Aug. So I am practicing very lightly; just enough to keep the rust off me and to get used to the hurdle spacing for my new age group. I lifted twice last week and hurdled Tues/Thurs and today. I can only do about 3 passes over a full set of hurdles before I feel the ache in my achilles, but they are quality runs --quick snap down and good form.

Besides, I only need to do it once, and it's a race that's over in less than 13 seconds!

Take care everyone; here's hoping that good health stays with all of us.

Nice and "air conditioned" ~ cool up here in PNW. I hope summer is not over. It would be nice to get up the 80's for another month before the drizzle hits.

Ran a 5k road race this morning and hoped to be a few ticks faster, but another year older and probably too many miles this week did me in. Nice to have another Master runner in our area kick my butt on the roads though. There should be a couple more coming thru the ranks soon. 10k in two weeks.

Our local HS girl (15) ran 17:28. These kids are good!

About 75 miles for the week.

Weds ~ 12 x 400

Sun ~ 15:44 (5th or 6th?)

Off to Whidbey Island for some family gathering (& grazing - of course).

Cheers

After two visits to our local massage therapist (who does trigger point therapy) I have finally begun to feel a lot like I did when I could run 100 mpw! This guy is a miracle.

Have done about 75 each of the past few weeks, all in racing flats.

Took 80 kids to xc camp last week. Had a great time, but what was I thinking?!

Johnny, welcome back ! its great when some sort of therapy works out after injuries. How long have you been laid up ?

Do you guys up in the NW have or need AC ?

On and off since January 08. Turns out I strained or tore the lumbosacral ligament initially. That's caused a number of other things including a knee injury. This massage therapist finally hit on the various things that are out of kilter and has been working on them.

Not sure I want to go back to real shoes, either. Ran all 75 miles last week at camp in my old Nike Marathoners, even the 12 mile trail expedition!

Some similar issues, my achilles would not get better, almost got it cut but held off. A friend who is a black belt and teaches conditioning classes had me do some stretching and my hamstrings were causing all sorts of problems including my achilles. I also switched running shoes to Karhu's whose shoes are designed in Finland and are built under a different model then most running shoe companies. I am running daily with no pains.

75 miles is great. Good luck on the roads.

Hi. I agree that running in the Outer Banks was one of the most challenging things I've had to endure in running. Heat, humidity, straight, flat highway with hardly any shoulder and bugs. Yuck. I could never do that for more than a week.

We don't have AC here in Portland, OR, although there are usually a few days when I wish we did. Today was beautiful for running - cool in the morning and warming up, plus I get to run on miles of forested single-track. I'll take the winter rains in lieu of hot and humid (and no trees).

Was recovering from the trail race most of the week - my legs were still really tired on Wed. No speed work this week -- and honestly, there's something about running on the track in the summer that seems just so WRONG to me. ;-) Thursday, though, my daughter was feeling spunky and she was running so fast on the trails (6 miles) that I felt like I was running all out -- and losing ground! She kept up the fast pace for a couple miles before slowing to a more normal pace - I guess we'll call it an impromptu tempo run! Yesterday was her first 10 miler, on trails, which she handled with relative ease. Last year, we had to rely on some dissociative thinking (learning the lyrics to complicated songs like "One hen"), but this year, she doesn't need that.

Today, I did my long run and wasn't sure how I'd feel -but I had a really strong 15 mile run on the trails, so that felt good. Then mowing the lawn, etc. - that is sucky. All the fun of vacuuming, except you get hot and sweaty and have grass clippings in your hair. Off to the showers for me!

I covered 65 miles this week, most of it on trails. I am frustrated with my times and my weight, so I am going back to putting in miles. I hope to 70 in a few weeks and hold it through late September or Oct.

Have a great week.

It's amazing how much difference the shoes makes. I've been having mild PF issues on my right foot, but they subsided when I switched back to Brooks (Launch) from Asics (Speedstar). I wore my Asics flats for my track workout on Wednesday and have been in pain ever since. Today, it reached my threshold in the middle of 10k. I had to resort to a few periods of walking to take the pressure off. I would have dropped, but it was a relay event and I had to pass the baton to our biker.

Of course, being a scientist, I couldn't resist changing more than one variable at a time (bad pun), so I will mention that my period of improvement included two deep tissue, trigger point massages, plus one Swedish massage. I don't think that's a coincidence.

Muddy, I have already planted a whisper in my HS freshmen's ear that Oregon would be a great place to go to school for college. Good times running with your daughter, thanks for sharing that.

OMBTS,

I have not seen anyone pony up for next week's lead off leg so I'll take care of it.

Hope all goes well in Utah. We'll miss you.

When I'm at the Outer Banks I stay in Southern Shores and can run on Dogwood which provides a good bit of shade and is a little rolly. If anyone has that option while at the beach try it. I've also gone and run some of the trail the OBX marathon runs on, I park at the Y and head to the trails from there. I know with traffic a lot of times you just want to run from the house, but those are two other options I've found.