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Week 163
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Greetings 50+ Troopers. Hope this day finds you well. With the cooler weather we’ve had this week, you’d have thought that I would be cranking out the miles, but alas, Thursday and Friday were so chalk full of distractions (and lack of sleep catching up on me), I couldn’t get myself out the door. As such, I only managed a paltry 23+ miles on four runs this week. The log reads as such:
Sun: 5 moderate and steady (about 7:25 average)
Mon: off
Tue: 6.3 moderate, w/3.2@7:05 pace
Wed: 5.8 w/5x(2 laps on, 1 lap off)
Thur & Fri: off
Sat: 6 w/5K race@19:15 (5:53,6:18,6:24,:40)
Wednesday’s workout went well, despite my being a bit tired for lack of sleep and having a mildly funky stomach (was it something I ate?), I still managed to ramp them down, going 2:57,2:54,2:50,2:46,2:45 (remember, these are 750m given the weird track, so the last two were just under 6 minute pace) the recovery laps were around 2:05-2:07. Given how awful Thursday and Friday were, I had two choices: being rested, I might as well race, or being short on mileage, I could go long. Given the cool, drizzly weather, I figured I might as well race. The race was down on the RJ Corman property on a lovely course I know well. The race was unremarkable: smallish field (maybe 120), a couple of college kids jogged off the front and destroyed the rest of us weekend warriors, one other kid finished 30s ahead of me, and behind me was a couple minute gap to 5th place. I tried to stay with the 3rd place kid for a while, but eventually I lost steam as you can see from my splits; it did feel good to get down into the sub-6 range though, with slow-but-steady progress, we might still get there (knock on wood). The time is to-the-second consistent with my 10K race on the fourth, so I think this is a pretty honest assessment of my fitness these days. Hopefully, this week we’ll get the mileage back up into the 30’s.
Some great results coming out of Winston-Salem:
(
http://www.usatf.tv/gprofile.php?do=view_event&event_id=6668&mgroup_id=45365&year=2014
)
*Congrats to Spikez on the hurdle win, I’m guessing you’d like to have finished even better than your solid 4th in the 100m, but all things considered…
*Also congrats to my buddy, Don Coffman, on his nice 10000m and 5000m double wins; sorry he didn’t have much competition---he was light-years ahead of second place.
*Sabra Harvey absolutely destroyed the W65 1500m (by 16s!) and 800m (by 2s) national records. Wow! And she set an AG record in the 5000m, as well. My pick for MVP of the meet!
*Brad Barton (M48) almost dipped under 4 minutes in the 1500m to go along with his near miss of Northwest Masters’s AG WR mile from the previous week. (Great report on that race here:
http://timesofsandiego.com/sports/2014/07/12/magical-olympian-mile-brad-barton-oldest-to-go-sub-420/
) Speaking of which, NWM, your 2:12 800m time in your workout would have put you right in the mix at Nationals: what are your plans? Any?
*Nolan Shaheed turned 65 during the meet, and almost broke the M65 2k steeple world record on his Bday (crushing the AR by almost a minute, though).
A lot of other highlights I’m sure I’m missing, and hopefully there will be some more today (already underway)---wish I could be there! Kudos to all that made their way down to NC.
We should all vote to put Ken on the cover of Runner’s World! Spread the word!
http://covercontest.runnersworld.com/entry/621/qg5s1j8u99t7bv4ichkfndbl75
OK, that’s about all I got. Would love to hear some reports straight out of Winston-Salem. And good to see so many on the men. Sore-back Dave continues to amaze, even if he is less enthusiastic about his times.
What have you got? Cheers!