Awesome job KP! I wanna be you when I grow up :-)
Awesome job KP! I wanna be you when I grow up :-)
DEAD LEGS....
This is simply a check list of all the little things I believe are worth considering for you and your own check list. We can keep this thread topic going for a few months as a research project. Or at least anecdotal feedback for one another.
In no particular order nor guaranteed success; or shortcuts or magic....
WATER plain 'ol water is way better than anything put in our old body engines.
SLEEP 7+ hrs
SLOW MILES hardest part but effective - LSD & all non hard days
2 HARD DAYS WEEK maximum
EXTRA RECOVERY DAY min 2 days in-between anything that felt hard
STRETCH after warm-up and/or hard run calves, hams, gluten; stop on the run
ICE BATH after really hard workout; even your own bathtub with ice
SHOES beware of so many soft mushy trainers out there; balance 2-3 types
FEET ankle circles, gas pedals, planter stretch... before you get outta bed
CALVES simple stairs dip one side at a time (hold down 3-5 secs 5-10 reps)
HAMMYs steal hotel bath robe belt use to stretch in bed on your back
ACUPUNCTURE asap if muscle strain
MASSAGE not back rub - real therapy - I respond to rolfing
CHIRO find a good jack of all trades sports guy - same re: Massage & ACP
ROLL get a foam roller
MIRACLE BALL get one and just lay on it where it hurst or is tight - hips!
DIET is better food not less
RACING WEIGHT find yours and get there across 6 months minimum
MAGNESIUM/CALCIUM
OMEGA 3
MULTI WITH IRON
VITAMIN A
PROBIOTICS
RED WINE moderation with supper
OCCASIONAL BEER a real bummer!
And if this all seems ridiculously unrealistic it is. Find a few of these routines for you and try them for 10 days in a row then see how easy it is to form a new habit. If you do anything try the magic of plain water and taking a day off.
I'm sure I left off a few CHECKLIST items. And as I said last weekend, I guarantee I don't practice ticking enough boxes with enough frequency.
KP competitive runner since Peachtree Road Race 1973
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Week 215
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Greetings, 50+ers! The broken record of heat and humidity plays on; it's getting a little old. Evening thunderstorms put the kibosh on a couple of days, too. In the end, I only got four days in, but they were good days of about 28 miles total. Here's what the log says:
Sun: off (thunderstorms)
Mon: off (more of the same)
Tue: 6 mi w/5x1000m, 1 lap jog recovery (401,356,359,355,348)
Wed: 4.2 easy
Thur: 5.2 Fartlek (5 portions ranging from .3 to .5 mi @~6-min pace) 7:11 overall pace avg.
Fri: off (heat index of 105 degrees)
Sat: 3.2 mi tempo @6:50 pace + 9.4 @7:44 pace (hilly)
Felt good this week. Don't know whether that was fewer days of running, whether I just feel better when I inject a little pace in most my runs, or whether things are starting to finally come back together. Who knows, I'll try to be cautious and not run off the rail. This week, I'll do more distance and less speed. That'll start out today, when I'll no doubt have dead legs after yesterday's long run (assuming heat and/or thunderstorms doesn't overrule.) The tempo on Saturday was a little impromptu. I got to the group long run early to add a few extra miles, but a group had gotten there even earlier to do the same. They'd already left, and were about a half-mile up the road, so I figured I'd make it a challenge to catch up to them (they typically run a slower pace), it goes up a long hill, runs level, and then we come back down again, so the splits were (737,643,617,114), but the grade-adjusted-pace (according to Strava) was 702 for the first mile, then 6:39 pace the rest of the way, so pretty steady.
Great to see some more discussion on dead legs. I'll have to ruminate on this. Thanks KP for those nice contributions and especially on that awesome race report. Kudos on some spectacular races!
My weeks have been extremely busy this summer, and now I am helping out on an experiment over at UK, which is eating into my hours. We'll see how the next few weeks go, but it's getting hard to fit runs in with the combination of classes and weather.
That's it for me today. As always, I look forward to reading your reports!
All the Best!
WELL said KP re: the bare necessities checklist to success for the aging athlete...I am guilty of doing almost every single agenda item there on a regular basis...I'd add warm bath with 3 lb bag of epsom salts on a near daily basis.
Remember always that fitness takes place in the RECOVERY phase in between optimal stress sessions. ANY knucklehead can go out and run lots...the key, particularly for the runner of a certain vintage, is the discipline to consistently execute all of the aforementioned ancillary elements...after a period of time they are just absorbed into one's lifestyle and no longer feel like a chore...most of the time ;)
EASILY the highlight of my week was on Friday as I was crawling along on a flat dirt 4 mile active recovery slog the day after s better than decent 12 miler...I can hear a couple of runners approaching from behind...I NEVER ever look back so wasn't about to start doing so at ths stage of my "running" career...at any rate as they get about three or four strides from smoking past me and my glacial tempo, one of them apparently recognizes me and says to his pal " Look! It's the relic!! ... I am practically doubled over in laughter for the next 150 yards over the 'relic' reference as they gallop away at 6:30 pace which means that in less than a quarter mile I can no longer even begin to see them and so wonder if they were just a mirage ;)
Managed 50 miles in 7 days deep in the midst of my age 59+ buid up for the next age group...first time to accumulate such a mileage tally in calendar year 2015.
Sending everybody good thoughts of health and fitness for the upcoming week..."train don't strain".
your pal,
MF
Remember always that fitness takes place in the RECOVERY phase in between optimal stress sessions. ANY knucklehead can go out and run lots...the key, particularly for the runner of a certain vintage, is the discipline to consistently execute all of the aforementioned ancillary elements...after a period of time they are just absorbed into one's lifestyle and no longer feel like a chore...most of the time ;)
Well, those are timely words from MikeF! Because today I am NOT going to run. I had a speed endurance session scheduled because it's Sunday. We always run on Sundays, right? Today I woke up sore and tired, much more so than expected. My strained adductor healed up about 2 weeks ago and it seems I was trying to squeeze 4 weeks worth of workouts into the past 2 weeks in order to make up for lost time. I am visiting my family in CO next weekend and planning on running in a meet on Saturday the 25th, and of course I want to do well so I was pushing the workouts to gain back my lost fitness. I think I stopped just in time - I have that familiar "on the edge of injury" feeling. Plus my birthday is in 2 weeks which reminds I'm not 20 any longer (darn).
This past week for me: Monday - weights, Tuesday - speed endurance of 4x150 and 3x50, Wed - hurdles and starts, Thursday - rest, Friday - speed endurance of 8x120, Saturday - hurdles and starts. Today I will REST!
So whatever you plan for the upcoming week, make sure it's a good one!
I forgot to give credit for the first paragraph of my previous post. This is more accurate.
"Remember always that fitness takes place in the RECOVERY phase in between optimal stress sessions. ANY knucklehead can go out and run lots...the key, particularly for the runner of a certain vintage, is the discipline to consistently execute all of the aforementioned ancillary elements...after a period of time they are just absorbed into one's lifestyle and no longer feel like a chore...most of the time ;)"
---The Relic
Hi All,
Thanks for the great race report KP - it was fun to read. Congratulations on the outcome too!
This was a fantastic week for me. On Tuesday I went for ART and my therapist released a nerve that finally got rid of my sciatic pain. I still have some tightness in my hamstring but I can run again after 2 months of pain. I'm not in the shape I hoped for Nationals next week, but at least I won't be limping around the track.
I also found out at PT that my left hamstring is so weak it is barely functioning. I've begun strengthening exercises that I can already tell are helping. I've never been good about stretching or doing strength work before this injury but I've learned the hard way that they need to be as much a part of my workout as putting in miles.
I was so happy to be active again that I ran 33 miles in 6 days of 50 min sessions as follows:
S off
M 15 X 1H/1E + cardio class
T Easy + strength class
W 4 X 5H/3E
R Easy
F 6 X 3H/2E
S Easy
We're off to Jacksonville on Wednesday. Hopefully the heat and humidity won't be too much worse than in SC. It will be a shock for those coming from cooler/drier climates!
Thinking I'd like to join this weekly blog.
I don't have the decades long training pedigree. After an ok high school career I got injured and subsequently distracted with school, wives, and kids.
I am very excited to have picked it up against although getting into shape at the age of 51 has been a shocker.
What, you mean I can't run hard for 3 weeks and be in-shape? Only if that means being able to run a mile with out stopping.
I started too hard last spring summer and ruptured a calf. So this year I'm trying to be more conservative and back off, with only limited success. I do keep pushing my luck on balky calves.
March and April saw me running only every other or every third day, nearly every day being a miserable slog with many many stops and a racing pulse. But I ran all but 3 days in May and all but 4 in June and now I can run an easy day and it isn't miserable.
My run times I find humorous, if not disconcerting. I don't have the years of slowing down to have come to terms with the reality of aging. But I am improving, and if not as fast as I might like having seen the under side of six minute miles a few ... Decades ... ago, then at least it's encouraging.
I've come from slogging 11:30 to 12:00 miles in April nearly one at a time with some rest, to running my easy days under 9:30 and able to do a 2x2.5mile tempo in under 8:00.
My goal for the short term is simple, to catch up with my ten years younger and very fit wife who runs 22:xx 5k.
Long prelude to my race report. We were having dinner Friday night in downtown Minneapolis wanting to run a race but not wanting to in the 90' heat and 60% plus humidity of the last week. So we decided on a whim to drive north up near Duluth where there would be 10' cooler temperatures in the morning at a little town festival 5k. So we drove in the lingering heat of Friday evening and we get up there and can't get a hotel room. Every single hotel room within 50 miles of Duluth is booked. So we drive 55 miles to Eveleth the home of the USA Hockey Hall of Fame to get a Super 8 room.
Got up at 5:30 to get back to Hermantown (perennial small school hockey powerhouse) on time for the race, but first a pic outside the Hockey Hall of Fame for dad.
The 67' and overcast was welcome but the sun burned through by race time and it was one uncomfortably warm and humid 70' race.
My calves which have been bothering me were a worry. Although I had run 4 days in a row, I had only run 3 times in the prior 9 due to shooting pains in the calf caused by not two but three consecutive hard workouts concluding with an ill-advised 12x200 on the Senior Games track the week prior to the games. Stupid runs deep.
The wife surveyed the field and announced that she could win this one, only worried about a fancy high schooler in compression socks that color-matched the rest of her gear including her shoes. The mom-comp didn't look threatening. Did I mention this was a small 5k? Probably only 100 people, half of which were under 12. But we did seem to have the whole girls cross team as well as the girls hockey team, so there could be an actual runner in there. I thought she was too cocky.
I was fully equipped to ensure I went out easy with GPS on one arm and Mio heart rate monitor on the other. I had adjusted my music to have some softer less inspiring stuff at the front. I. went out in a comfortable 7:27 with everything under control, concentrating on landing on my right heel to ease the pressure on my calf. We had joked about how the course seemed fast and pancake flat in the car. Well, those little rolling hills took their toll in mile two and I slipped to a 7:39.
However, the final mile was more downhill than up and I surprised myself with a 7:13, finishing a farming clocked 3.14 in 23:15.
The wife in fact passed missy compression socks at the turn-around and led for a mile and a half with a mini surge in the middle to hold off a thirty something athlete. However, the competitor prevailed in the last half mile.
My splits: 7:29 7:39 7:13. For 23:15
Wife splits: 7:09. 7:29. 7:19.
Notice I beat the wife in one split. She noticed. She can't understand how I could run that fast (it's all relative isn't it) when I run most days so slowly. It's a secret, but darling I'm coming.
Overall I was the third 50+ guy of 5. The first old guy was wearing some Newtons, went off like a shot at the start, and wound up 3rd in something around 20 flat. He looked very impressive at the turn-around.
You folks are really inspiring. Thanks.
Had a pretty good week
Sun 14 easy
Monday 5 easy
Tuesday off
Wed 6 easy
Thursday 5 with 4 hill repeats pretty hard. top HR at 186
Friday 8 at marathon HR 166-170
Saturday 17 easy 150 HR until it got hot, then HR went up to 160ish.
My next marathon is September 13, I'm hoping for a BQ. I feel like I'm about 3 weeks behind in training, so I'm trying to amp it up just a bit. It's been really hot in the Pacific Northwest, which begs this weeks question:
Is a high HR the same in the cool as in the hot? For instance, my marathon pace HR is 166 when it's cool, but when it's hot, I'm about 60 seconds slower. I know the heat affects pace and all that but does your cardio system know the difference? During the heat, the majority of heart works is trying to cool you down but is it working as hard as a hard workout?
Well, blew that one!
Had an interesting--busy week with my son in town. Concert at Red Rocks on Wednesday night and a great day and a half in the mountains, on top of a crazy work week.
46 plus a 10 mile hike at 9-12,000 ft on Friday.
Now for the part that I flubbed, but the outcome wasn't too disastrous. Had signed up for the 10K, thinking it was Sunday, and the day after my son left. But I got to the race start at 6 this morning and no one was around. Oops. That was yesterday. I may have done that once before, maybe. So here I was in Colorado Springs and no race. So rather than head back and sulk I decided to drive up to Barr Trail to run the first part of the Pikes Peak course. I parked, and noticed that there were dozens of runners walking an jogging up the road, so I grabbed a credit card and jogged to the start line and got in for a 12.6 mile race that climbed from 6,500 to 10,200 ft. And down.
The race was mixed. Had a pretty good ascent, I was about 20th or 22nd at the turn around and felt that I could hold on pretty well. I did on the smooth descents, but the technical-rocky stuff was too much and I had to go pretty easy to prevent a fall. So about 15 runners passed, which was discouraging. Finally with a half mile to go, two runners were coming from behind I decided to try to hold them off--mistake! Tripped on a rock and over another and ended up getting some pretty good scrapes and tears on my hand, forearm, and a very bright scrape on my hip.
Despite that, the workout was good training for Pikes Peak Ascent, and I'm glad I'll leave it at that next month. Have always been a descent trail runner but the rocky sections are too much anymore.
Daves List:
WATER plain 'ol water is way better than anything put in our old body engines.
SLEEP 7+ hrs
SLOW MILES hardest part but effective - LSD & all non hard days
2 HARD DAYS WEEK maximum
EXTRA RECOVERY DAY min 2 days in-between anything that felt hard
FEET ankle circles, gas pedals, planter stretch... before you get outta bed
CHIRO find a good jack of all trades sports guy - same re: Massage & ACP
ROLL get a foam roller
DIET is better food not less
RACING WEIGHT find yours and get there across 6 months minimum
RED WINE moderation with supper
OCCASIONAL BEER a real bummer!
KP's list. I edited the above to include the items I implement consistently. I really need to do a better job with stretching and vitamins. I do like my Pegasus & Vomero trainers and really don't change up much with them. Not sure of they qualify a cushy but I really like them...
Had a decent 56 mile week here. The workout on Wednesday went well, the long run on Saturday not so well...No real problems to report, other than the heat and humidity that swamped us the past few days. And we just had our power turned back after being off for 21 hours from the storms yesterday.
M: 8.7 easy
T: am: 5.5 easy pm 2 easy with our Grand-dog
W: 9 miles inc. 6x400 77.0,76.5,76.5,76.5,75.7,75.1 w/400 rest & 6x200 36.1,35.6,35.9,35.9,35.1,34.5 w/200 rest
Th: 7 easy
F: 6 easy
S: 11.5 @ 7:20 80 deg/dp 74...it got rough.
S: 7 miles easy
Not sure what we're doing this week but probably something shorter & faster...Kind of thinking about getting under 5:00 at the Masters Mile Champs on Aug 21.
Have a good week!
Dave
Week 215: 5 hours 20 minutes in 7 runs, 6 @40 mins and Saturday @1 hr 20 mins. No Tuesday workout this week since with the general hilliness I am not recovering so well.
The weather here is ideal for running. On Wednesday morning it was 43 deg F and I put on gloves, on Thursday it was 39 and I put on a second t-shirt. But generally in the 50s or low 60s in the early AM, mid- to upper-70s in the afternoon.
@paul061 - This question comes up every summer in my training group. Our resident Ph.D. exercise physiologist HR guru says run strictly by heart rate -- which in the heat means slowing way down. So that is my advice to you.
However, some of us uneducated disciples never quite bought it. Our logic is the same as what you gave. Back when I was wearing a monitor on every run, on a crazy hot day I would just run by effort -- which on an "easy" day would quickly have my HR in zone 3 or 4. The way I figure, the time to worry about a too-high (or too-low) HR is when you don't know the reason for the difference.
paul061 wrote:
Is a high HR the same in the cool as in the hot? For instance, my marathon pace HR is 166 when it's cool, but when it's hot, I'm about 60 seconds slower. I know the heat affects pace and all that but does your cardio system know the difference? During the heat, the majority of heart works is trying to cool you down but is it working as hard as a hard workout?
My uneducated guess is that the heart must be working equally hard at the same HR, but that does not mean your fitness gain from the workout is the same. You adapt to the stress you put on your body. So you get better at running in the heat by running in the heat. You get better at running fast by running fast.
For the past few weeks, I have given up on running in the heat, because I think I would benefit more by running longer than enduring the heat. I need some heat acclimatization, since my next half will be in mid-September, but I don't find running in the extreme heat very beneficial.
M: swimming (1000m)
T: 8 miles.
W: 3.5 miles / 6.5 miles.
R: 3.5 miles / 6.5 miles.
F: 8 miles.
SA: 7 miles.
SU: 14 miles.
I managed to watch the entire USA-Cuba basketball game on my treadmill on Sunday.
I did my first track workout. 6x800. I did the Yasso thing where you run the 800 the same time as your marathon. So my marathon was 3:44:00 I ran my 800 in 3:44. It was fun to do and a good break from just running miles. Here is the Garmin
https://connect.garmin.com/modern/activity/841609109
How does it look for effort and pacing? I know it's slow compared to you speedsters :-)
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Week 216
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Hey, 50+ers! Can't say it was a very good week for training. Taking shifts on this experiment has filled my free time and by the time I've gotten home, most days, I've been plum exhausted. I'm not as young as I used to be. As such, I got in four days and barely cracked 20 miles:
Sun: 5.0 easy
Mon: off
Tue: 6.2 w/10x400 (94,95,94,81,95,94,95,84,95,92)
Wed: off
Thur: 5.2 steady run (~7:10 pace) after 1st mile
Fri: off
Sat: 4.5 w/5K race 19:31 (616,620,621,34)
Tuesday's sweltering track workout didn't quite go as planned. We were supposed to run 3 sets of 4x(400, 200 jog recovery), with the first 3 @5k pace, and the 4th one at 1500 pace. After each set, we jogged a 400. As indicated by my race Saturday, the 94-95s 400's were perfect, but by the third set, my skin started to tingle and bailed after 10 reps. The heat and humidity was just too much.
Not much to say about the race, but suspicions confirmed that I'm about where I was this time last year, as I ran this race with almost exactly the same time (different course layout, but same hilliness.) I decided to hold back on the start and see how it went, and it went very evenly. I don't think I've run a race this steadily in a while. The first mile had a lot of uphill in it, though, so that might explain it. But I was glad that I didn't lose pace on the remainder and happy not to have faded or have anyone pass me. Ended up 8th overall in this race of about 200 runners....about the same as last year. Another 10s/mile and dipping back under 19 is what I'm hoping for by fall. If I can manage to get more hours of sleep (yet another thing on KP's list I'm not doing right), I might have a shot!
Regarding heat and training, I think that AlanB and RFR have it about right. One other aspect, though, is the mental one. Much of running is about pain tolerance and pushing through the discomfort; I think that running in the heat does help in that regard, though less quantifiable, to be sure.
Also, regarding the 800's. My understanding is that Yasso 800's is a very specific litmus test kind of workout designed to gauge a person's marathon ability: 10x800 with equal recovery time at "goal marathon time" (substituting minutes for hours and seconds for minutes.) It's considered a necessary, but not sufficient diagnostic. So I wouldn't call an interval workout Yasso's unless this is specifically what you were trying to do. That said, 6x800 is a great standard interval workout, one that I do often (or a close variant thereof.) But it's also hard to tell how good a workout it was without also seeing the recovery time. Typically, when I do 6x800, I never stop running, but take a one-lap jog recovery (about 2:10) between each rep. Both the recovery interval and the 800 pace dictate what kind of workout it is. The simple inverse relationship is that the longer the recovery interval, the faster (but also fewer) the 800's should be. That's my $0.02, but opinions will vary.
Enough for today, too much to do (yes, we run this experiment 24/7). Looking forward to reading about your week! Any races to report? Any comments on the Masters Championships in Florida this weekend (other than the brutal temperatures)?
Incidentally, there is a petition being circulated to get the USATF to pay the travel expenses for Anselm LeBourne and Renee Shepherd to fly to Beijing for Worlds.
http://www.ipetitions.com/petition/memo-to-usatf-send-renee-and-anselm-to-Beijing
All the Best!
I skipped the national championships in Jacksonville in favor of a family-oriented trip to Denver, and I competed in the Rocky Mt State Games while I was there. I wanted to get a baseline as to where I was with running the hurdles as I hope to make an AR attempt when I turn 55 next month. I was hurdling well until my small adductor pull about a month ago, so I was wondering how I was progressing. I had tied the record earlier this season so I felt it was very achievable. My race in this meet would tell me a lot....and it's all good. WInds were calm, the sky was sunny, humidity was low, and I executed perfectly. The result was a time that was .37 faster than the current W55 AR in the sprint hurdles, which is an enormous margin. To be honest, I was a bit staggered when I heard the time. I knew the race was good - it felt smooth and effortless. I asked the timing clerk to repeat the time to me because I was afraid I somehow misheard him, but it was real. Within 20 minutes I was lining up for the 50m race and I once again I PR'd that race, this time with a small headwind. I was on a roll! However my luck ran out in the 100m. We had at least 15 heats of kids running (it was a combination youth, open, and masters meet) and my legs started to stiffen as we stood around and waited and waited and waited. Then the winds picked up, and within 10 minutes we had a -3.8 headwind. Yuck. My time was less than stellar. So I had to settle for 2 out of 3 at that meet. The medals were incredibly awesome - they were as large as saucers under a coffee cup.
I got to cap that wonderful morning off by being treated to an early birthday gift from my family - we all went to the Rockies game (they lost, booo!) but we enjoyed beer and brats. The final piece of fun was each of us pretending we were a major league slugger and picking the theme song that would play when we walked up to bat. I picked "I'm Every Woman." My brother outdid me - his pick was "Just a Gigolo." Fun times!
All the best for a great week!
Congrats on the race lucKY
Wow, nice PR’s Spikez!
I have not posted in a while for the usual reason: injury. I have not missed a day but I’ve had to cut way back, ice, and take ibuprofen for a stubbornly painful right knee. I had actually just hit 40 min on my daily running time when I irritated it at work. Some may recall my building burned down. I’ve had to do a surprisingly significant amount of lifting, standing around and moving of equipment as we go through thousands and thousands of pieces to try to see what can be salvaged. Of course, being the techy guy I had the most crap! I don’t know why but standing still really hurts my legs. I had three days of 8 hours on my feet and that did me in.
Anyway, I just got back from the beach and had a great week. I ran just a mile a day to keep my legs moving.
Time to catch up, long time away, last post was about KC Corp Challenge 1 mile on track. Jane and I ran the 4 on the 4th in KC MO on the 4th, she in 31:02 and me 4 seconds back, rolling course, but cooler day. First for her and 2nd in a.g. for me. She is now 58 today, and Tuesday is our 32nd anniversary. Wow. She ran 58 minutes today, though she took walking breaks since the heat is very hard on her (fair-skinned blonde). I ran 66 minutes, and thought about next year being 65 year a.g.
My weekly mileage since the first week of June has been 30.5, 33, 34,35, 35, 35, 36, 37. Feeling tired, sluggish, but the heat/humidity is part of it all. Restarted track sessions this last Tuesday, too, that is geared towards 5 or 8 km fall racing. Hope I am not getting too fatigued, am clearing out old shoes and easing into new ones, too.
Started running 38 years ago because I didn't crave a cigarette afterwards, and was ready to quit. Within a year I had also met my wife, ran a 1/2 marathon, and discovered my career in exercise phys. Did drop out of my first marathon attempt that first year, but completed one the next.
Rest weeks? For me, I love to run and like the routine of steady weeks, no big high or low weeks (rather like deCastella's approach). Just waiting for the heat to break so harder running can be enjoyed. Will be running the KC Royals 5 km on Aug.22 (go Royals!).
Congrats on the hurdle time spikez!
Recovery week, with sore right hip from last week's fall and now a pinched nerve in my neck. Still got in 50 miles, including another hill climb/mtn run from 10,000 to 13,200 over 15 miles. I walked the technical sections. Nevertheless it was an exhilarating, if not somewhat exhausting, outing. Today's recovery was 80 minutes at 10-11,000 ft and I bonked at 60 minutes because my refueling wasn't enough I guess.
still have one more week in a cast...cannot come off soon enough because frankly it has become quite pungent ;}
scratched out 50 miles for the week which along with the 50 from prior week is first back to back 50s since May 2012...perhaps what I am ACTUALLY smelling is the scent of an upcoming new age group ;}
odiferously yours,
MF
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
NAU women have no excuse - they should win it all at 2024 NCAA XC
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
How rare is it to run a sub 5 minute mile AND bench press 225?