15.52.9 for Steve Moneghetti.
15.52.9 for Steve Moneghetti.
67 y/o… p/cancer, 3 knee surgeries, 12 inches of colon taken out ( I’ve had more problems with adhesions from that damn surgery than any other injury.
Trying to mentally get myself to race again.
My style of racing has always been, since 1977 anyway, to go out hard… by the time I’m 50 meters into a race, I’m already in oxygen debt and I always hung on and relied on good, consistent hard training.
Man, I can’t mentally prepare for it anymore so I’m working on it and hoping something doesn’t pop.
3 tines a week I do race prep stuff. 2 mile tempo, 5-7 200’s hard…the switchback roads are 200 meters long. Run hard on one, easy going up the next road…
Trying to get used to running harder, not to improve, there ain’t no improvement after this many decades, just to get used to the effort so I’m not considering shutting off the alarm clock and getting myself to the line…
1300 miles for the year or close.
Your performance is inspiring, congratulations!
Nice run! You have had a great comeback from surgery. I think you are using the 2010 age grade calculator, and it has been updated twice since. And it will be again in 2023.
that doesn’t detract from your fine racing this year!
Greetings, fellow 50+ers. Welcome to December!
We have a few more weeks left to reach those 2022 goals we set for ourselves. Unfortunately an injury and illness plagued year will prevent me from hitting the 1000 mile mark I had aspired to. Oh well, it was probably too ambitious anyway.
The good news is that November has so far been my best month of 2022 with 73.5 miles of actual running! And December is off to a good start with 21.5 miles for this past week including a “long” run and a bit of “speed”. Hopefully I can avoid any down time for the foreseeable future as the holiday meals have been wreaking havoc on my weight. It has been enjoyable, but I’ve got my work cut out for me. 😁
Sun: 54’ CR; body wt ex + med ball routine
Mon: off
Tue: 68’ CR; body wt ex + med ball routine
Wed: off
Thu: 54’ running (3); 16 oz curls
Fri: off
Sat: 54’ CR w/ utility pole fartlek (5 x 2 on/off); body wt ex + med ball routine
All the best!
31 miles of tapering for Club XC for me this week. I don't feel quite as fresh as I would like to for the race, but I have 6 more days to go. The latest SF weather forecast is pretty rainy Thursday, light rain Friday, and no rain and about 45 degrees at race time Saturday.
M- 4mi walk
T- 4 mi walk
W- 4mi walk with strides every 1/2mi
Th- 7mi walk
F- 3mi walk
S- 5mi easy trail run 9:03/mi
Su- 4mi walk
Good running to all!
good luck in the race! sounds like you could have some mud on the course, which seems appropriate for x-c (to be sure, i'm typing this as a reclining-chair tough guy 3000 miles away).
fun week here including some multi-tasking -- running on treadmill in the gym in our building while watching soccer as a twice-every-4 years (men's and women's World Cup) fan
M 1:40 double
Tu 1:50 double
W 1:20
Th 1:00 with 5 X 3:00 (2:00 jog) treadmill hills + 1:00 x-t
F 1:15
Sa 1:15 with drills/strides + 1:00 x-t
Su 2:00 with 20:00 at marathon pace
have a great week,
Dave
In 2006 USATF was at Golden Gate Park. There was rain the week before. The 20 minutes before the race had me going back and forth between spikes and racing flats. I opted for flats, and that was a mistake. The grass in and around the polo grounds practically sucked off your shoe, and I felt I was losing inches on every stride.
First week of more frequent training after the post Senior Games break, which probably came down to about 10 runs in 6 weeks (although most them quite hard). Ended week on Saturday with one of my regular sessions - 6x1000m with 800m steady recovery (an Easy Interval Method session). Was surprised to only be a couple seconds per rep slower than before break, and feeling OK. Big difference was how I felt day after!
Seems like I've lost very little cardio vascular ability, but big decrease in muscular-skeletal fitness.
Greetings!
My week:
Mon: Off
Tue: 1:12, mix of a treadmill (46’) and elliptical (26’). 2K moderate on a treadmill – 8:45
Wed: 0:54, mix of a treadmill (26’) and elliptical (28’). 3.5K on a treadmill @4:50 pace.
Thu: 1:01, mix of a treadmill (44’) and elliptical (17’). Sort of easy intervals on a treadmill: 4x1K @4:10 pace
Fri: 1:05, mix of a treadmill (27’) and elliptical (38’), easy/moderate
Sat: A.M.: 0:56 skiing (4x4:45-4:50 easy intervals in the middle). P.M.: 0:57 elliptical.
Sun: A.M.: 0:57 skiing (3x4:45-4:50 easy intervals in the middle). P.M.: 0:43 elliptical.
About 7.5 hrs training time – very good for me, for the first time this year (I know that Dave/dhaaga will smile).
Happy week to all!
Orient - good mix of activities and good volume.
Sonogno-Best of luck with the health issues.
RacerDB - Wow- I didn't think you were in that type of form. Congrats!
Staying fit and still able to do most my workouts at under 5:45/mi pace or equivalent pace on hilly workouts but need some motivation. I might ask around and see if I can clean up the dirt track in the tourist town a mile from our home. Rent a tractor for a few hours to pull out the small trees and hire another person to cut all the weeds. It is a nice facility with a track, indoor basketball/soccer court, and nice stadium seating but looks like it hasn’t seen maintenance in over a decade. The locals aren’t fans of organized exercise activities.
Sun, 12/4/2022 Treadmill 1:50:51 25 min ---- TH @ 8kph/21cm rise + 15 mins of random hard effort ints
Sat, 12/3/2022 Treadmill 2:04:34
Fri, 12/2/2022 Treadmill 37:05:00
Fri, 12/2/2022 Run 53:40:00 7.20 mi ---- 21 min-Hard effort CV-steep hills route and fastest time in 3 years! + 8 min random hill repeats.
Thu, 12/1/2022 Treadmill 1:02:47
Wed, 11/30/2022 Treadmill 2:24:53 ----3x5x2 rest @ 8.7kph/21cm + 7x1 min 1k effort intervals
Tue, 11/29/2022 Treadmill 24:02:00
Tue, 11/29/2022 Run 52:48:00 7 mi ---- 8 min @ 5.35/mi 30 sec rest and 1 min hard +30 sec rest 4 min hard. 7 min of random ints at end.
Mon, 11/28/2022 Run 23:02 2.29 mi
The Club XC 60,65 and 70 fields are LOADED !
Igy , Nice 2006 GGXC ! I am gunning for your KING of the DOWN ARROW TITLE on the old fart thread .
Recovery, Base, Speed, Race
Decent shape
Wayne M67 sprinter who posts workouts on FB challenged sub 5 1600 via 8x200 with 30 minutes to finish. Just could not resist 4:52 with 3 minutes walk/rest.
I was tempted to run Club XC but the truth is I am just not good enough to be competitive at the nat level and racing longer than a mile is not my cup of tea.
Goals
Extending my sub 6 for the mile streak, probably at Hayward Classic 2023
A 400 faster in seconds than my age in years 66 NFW but if I can get under 68 then hold on for 2 years...
Uno mas 3000 maybe
Onward!
I've gotten two 2nds and a 3rd in the 70+ age group my last three Club XC or USATF XC races. I could have a very good race on Saturday and end up 10th in the age group with all the talent that has entered. We're supposed to get over an inch of rain Saturday. It should be epic fun.
I would be lucky to finish top 20 M65+ if I woke up regendered W65 def top 10
Picks
60 Pete Magill outkicks King
65 Jacob Nur outkicks Becker
70 Doug Winn Wins!
Thanks Charlie. That was probably my best cross country race as a master. As you and oldguy II noted the competition is getting amazingly tough. It is a fact though that the two of you are among the best in your respective age groups.
In regards to post voting, the only down votes go to my serial troll. Even there I avoid for fear of exposure to a wrath of psychotic personal attacks.
Thanks Charlie. That was probably my best cross country race as a master. As you and oldguy II noted the competition is getting amazingly tough. It is a fact though that the two of you are among the best in your respective age groups.
In regards to post voting, the only down votes go to my serial troll. Even there I avoid for fear of exposure to a wrath of psychotic personal attacks.
36.5 miles last week. 6 days
Two race prep workouts 3x1 mile… second mile I had to stop as I was going upgrade. Came back well on third attempt. Then a fartlek a few days later.
My aim is to just mentally try and prepare to race. Or want to. There comes a time when you lose so much, it’s just embarrassing. I’ve never raced for social reasons. Over 4 decades of training and the wheels are flat. We’ll see if this strategy works and gets me back out there. First time in a long time I won’t hit 2000 miles but I won’t be too far from it.
Continuing to try and keep the body active while waiting for my TURP surgery.
Just doing what I can manage with the catheter insitu. Trying to keep the step count up over 20,000 a day to help keep the weight under control.
I had the last 2 weeks off work using some of my long service leave. Still a crazy busy week.
Mon. Didn't get to bed until 5.30 am, won't bore you with the details. Drove back from Melbourne to home in the afternoon 120 kms.
45 min kayak session in the afternoon.
Tue. 45 min easy spin on the mtn bike. Drove to our Neilborough property for early start babysitting duties.
Wed. Post babysitting duties 45 min jog/walk in the forest. Jogged first hilly 1.5 kms then did 4 x 400m of jogging. Drove back to Heathcote home .
Thu. Drove to Melbourne to check on 96 yo mum who still lives at home independently.
Steep hike 1.5 kms in 23 mins, climbing 80 m elevation in first 400m. I always like to stop here on the way home from Melbourne.
Stopped at very hilly Pyalong Golf Course. Did a 4 km barefoot hike through very long grass.
Finished with a brisk hilly hike of 4 kms in 39 mins. when I got home.
Fri. 33 min mtn bike easy but the bike legs are coming back. Followed by 42 mins of kayaking which included some short hard efforts.
Sat. I finished my morning strength session off with 10 mins of elliptical. Then drove to Neilborough property.. I stopped at Cockatoo Hill and jogged 1.5 kms hilly trail then brisk walk another 1.7 km.
Sun. Hiked 3 kms around our Neilborough property with 2 x 400 m of jogging before driving home.
Apart from Monday I managed to squeeze out 15,000 to 20,000 steps each day.
Hopefully this helps someone racing Saturday.Here is a video showing the sloppy conditions on the polo grounds 2006 USATF Club Golden Gate Park.
Seeing that this post is helpful, , I decided to give it an up vote. 😹