Nice big XC Q SCgal!
Nice big XC Q SCgal!
Great news, SCgal! Congrats on securing your spot and especially coming out no worse for wear!
@Rtype: I've thought of nixing intervals, but I really feel that the track workouts are helping. But you'll notice that I've not been shy about baling on the workouts. That's probably the biggest difference between me and earlier incarnations of myself. Now, if I sense the form is falling apart or that I've over extended myself (fatigue or heat), I don't try to push through the workout "come hell or high water." And yes, I know that I should probably slow down the intervals so that I can complete the workout, but I've got a good group of training partners (another reason I stay with intervals), and we stick together (until I can't keep with them anymore, that is.) I think they might indulge the old man a bit. ;-)
Week 225: 6 hours 41 minutes in 7 runs.
Mon - 50 min
Tue - 1 hr with 4x hill repeats in 2:53, 2:53, 2:54, 2:49 (compare to week 224 3x in 2:47, 2:46, 2:47)
Wed - 45 min
Thu,Fri - 50 min each
Sat - 1 hr 41 min, first 1:15 with 9:15/mile group, then 26 min solo at about 8:00 pace including last 7 min up a nice hill.
Sun - 45 min
This was a tough week for me, lingering muscle chatter due to last weekend's 20k. I really did not want to do my Tuesday workout! Nor the stairs every day. I am completely recovered only today, can finally go from sitting to standing without stabbing pains in both quads.
@KP - The first time through, reading about your 18:27, I missed the "XC". That was a nice run!
@SCgal - Kudos. You ran smart and got it done.
Looks like everyone is still alive and kicking! Boy it sure seems like its getting tougher though...
Kind of went full circle this week. Had a decent weekend last week but pulled something in my lower back on Saturday morning, just before my run. Of all things, I just bent over to pick up a towel while doing laundry. It didn't feel too bad Sat/Sun/Mon but I was taking Aleve so it was probably masking the pain.
So come Tuesday I had a 6x1000 track session planned. Made it about 200 yards down the sidewalk before the back pain about dropped me. Walked home pretty depressed.
Gave my workout another shot Wednesday. Ran it on my treadmill, not knowing how far I would make it. I started out real easy at 10:00/mi and got into the warmup. Didn't feel too bad so I progressed up to 7:30/mi and finished my 1.5 mi warmup. Decided on 5x800 at close to 5k pace so I set the speed to 5:24 and just did it. Ran the first four 800's in 2:42; last one 2:34 all with a 400 jog rest. Actually ended up feeling pretty good and salvaging the workout.
Ran another track workout Friday. Did 12x200 w/200 jog rest. Avg'd about 36 point something feeling fast and strong.
So all in all...with the exception of Tuesday, it was a pretty good week.
M: 7.5 miles easy
T: 0... back messed up
W: 6.75 miles including 5x800 2:42.1, 2:42.1, 2:42.0, 2:41.9, 2:34.7
T: 6.4 miles easy
F: 7 miles including 12x200 36.8,37.6,37.3,37.0,36.8,36.6,36.0,35.8,36.1,36.0,35.5,35.5
S: 7.1 miles easy
S: 8 miles easy
Feeling cautiously optimistic about Syracuse next week. I'm confidant I can run with anyone in the 55-59 race. And yea...I'm going there to win.
So we've kind of an easy week ahead. Probably do 8 or so x 400 at 5k pace Tuesday and then just short easy runs and a few strides the rest of the week. Hope to have some legs Sunday!
See you on the roads,
Dave
Greetings,
Gotta say, when I read the workouts ouf lucKY2b (10 miles at 7 min plus) and the fast 5K XC from KP, I'm humbled. You guys are fast and strong.
I ran a 5K in that range at 50... so doing that at 55 is pretty impressive. I know, as I'm 58 at present.
I'm traveling this week, so instead of reporting from Oaxaca as usual, I'm in Belfast, Ireland. My mileage has dropped from 30+ last week, to 2 on a treadmill in a hotel in Houston last Monday.
But wait! I managed to wiggle my way into a 10K race on the north coast of Ireland yesterday, and I gotta say, it was just a blast! Man, I had the most fun racing over here. OK, so Guinness was involved. I blogged on it as follows:
http://thegrumpyrunner.blogspot.mx/2015/09/causeway-coast-10k-northern-ireland.html
All the best, fellow veteran runners.
Steve Lafler
39 miles in 6 workouts for my highest weekly total since mid June.
Replaced a run on Tuesday with a gut busting private hockey lesson with older daughter. I have a renewed appreciation for what kind of endurance she has. Wow that was tough. I was literally on my knees at a couple points. It is way easier to go hardest on the ice than on the track; I'm too worried about blowing Achilles and hamstring to run all out. No such worries on the ice.
Have three or four hockey games this coming weekend with a preseason tournament. Still haven't found myself a fast 5k for mid October to test myself.
Did a lower legs weights workout on Saturday. A bit sore but I'm thinking that it is promising for some strength improvements.
Mon. 3 km run (56 m) 19.57. 32 min paddling kayak.
Tue. 10.7 km steep trail mtb ride (195 m) 49.47, main climb of 1.5 rocky kms in 12.32 (KOM = 11.48). 3 km run (61 m ) 20.49 km splits 10.38, 5.05, 4.43, yes that first km is a bit technical.
Wed. 13.8 km ( according to strava but actually a little more) (517 m) 1.28. 6 plus km climb up the Mt Alexander road at a good clip. The descent was by the rugged Goldfields Track. Strava always misses a section of steep switchback, pretty much like twisting stairwell of a tower. Km 13 back on the bitumen was 4.40.
Thu. 24.3 km mtb ride (274 m) up to the top of Mt Ida and back 1.34. The NP have been doing some controlled burns so I thought I would have a bit of a sticky beak. Climbed ok despite some quad tightness.
Fri. Windy 1 h 3 min paddle on the lake. The lake is now down to 40 % with our summer looming. Some of that rain you guys are talking about would be nice.
Sat. 13.9 km mtb ride (241 m) 1.03. 1st rocky climb of 1.7 km in 11.08 (my KOM = 9.40 but track is rougher than normal with lack of rain). The 1.5 km climb as per tuesday was 12.03.
Sun. 20.1 km run (565 m) 1.56.17. Started at the top of Mt Disappointment and ran 8.5 km down then turned and climbed back up then added a few easy kms near the top. The downhill ( rough rutted dirt forestry roads) was quite quick, splits 4.58, 4.37, 4.35, 4.29, 4.38, 4.38, 4.23, 4.49. A bit slower on the way back though, 12th and 13th km were over the 8 mins.
A tough run, the idea was to simulate the longer climbs of 4 Peaks by running this climb in a fatigued state, I certainly achieved the fatigued state!
A solid enough week. I feel my fitness is coming on, the hammy is more chronic niggle than active injury at the moment.
Pleased for you SCal. Great that your costs get covered.
Lucky, mate you are sneaking under the radar into really good nick, some quick times are just around the corner.
I would describe myself today as happy but cranky. I ran a 20:00 5K XC yesterday, which was good, except that at the final off-camber grass slope turn about 150 meters before the finish I fell and let another guy in my 65+ age group get by me and ended up 3rd in the age group instead of 2nd. 34 miles for the week. I have a month until the next race to improve my fitness, get fresh, and contemplate my bad racing performance.
46 for the week.
1:22:10 for the half marathon this weekend.
Rtype wrote:
ukathleticscoach wrote:Turned 50 earlier this year while seriously ill for 5 months in hospital
On the mend and contemplating getting back into it
Been for a couple of jog walks upto 5km then did 10km for charity in time slower than 1/2 marathon pb. Managed to run most of it though
Welcome to the 50 +'ers. Glad you are on the mend. Lots of that going round on this thread.
Thanks
M: swimming.
T: 5 miles.
W: 6 miles.
R: 7 miles.
F: 8 miles.
SA: 7 miles.
SU: 16.7 miles.
Took it easy as I was slowly recovering from the half marathon. Quads were fine after one day. But my right shin was sore for 3-4 days. This happened last time (March) as well as after a half marathon.
Mon. 40 min paddle on the lake. Walked the last 3 km into work. A very slow plodding 3.1 km uphill back to the car at 10 pm. 21 mins, legs still shot from previous day's 20 km..
Tue 27 km mtn bike ride, 1 h 53 m, 280 m of elevation gain. Walked in as per yesterday , slightly quicker jog back, 3.2 km in 20 mins.
Wed. A slow trot around the One Eye Forest, 10.3 km in 1 hr.
Thu. 40 min paddle on the lake,.
Fri. 13.6 km run through the McIvor Ranges, 400 m of elevation gain, 1 h 38 m. Fortunately it was getting dark so I pulled the pin early, I felt pretty weary by then. I had done about 6 hrs of solid labour around home.
Sat. 8 km mtn bike ride, 150 m of elevation gain. Felt something go amiss withthe bike late on a tech. climb so turned for home. Took out the back wheel back home and off came someof the frame. Lucky it didn't come apart on the way down.
Sun. 7 km run, up Pianta's Hill and back down then another shorter hilly loop. 205 m of elevation gain. Km splits, 5.29, 7.57 (good pace for this km), 8.09 ( slow), 5.46, 7.41, 5.38, 4.49. As always I finish off with pushups, split squats and some step ups.
Sluggish most of the week, the previous sunday took it's toll. We also were busy friday to sunday around the property. Sunday's run felt good, I enjoy those short runs straight up to the top of the range and back.
*************************
Week 226
*************************
Greetings, 50+ers! The Sun is shining today! Finally! It's been a rainy week (but not like you guys in the Mid-Atlantic, Yowza!), and three extra committee meetings (each lasting 2-3 hours) this week made for a tight squeeze, so I only made it ~30 miles on 5 days---log reads as such:
Sun: 5 easy (7:45 pace)
Mon: off
Tue: 5.2 semi-track-workout: 1000(3:30),600(2:01),400(77)
Wed: off
Thur: 5.2 w/2.3 (6:23 pace) +1 (6:28) hard
Fri: 4.2 easy (7:38 pace)
Sat: 10.0 steady fairly easy (7:37 pace)
I don't have much comment on the week. Track workout was a bust, as everyone was on different schedules, and I was fairly tired from the busy work day. Couldn't motivate myself to do a solo workout, so I ran three things hard and called it a day. I was happy to push the pace on Thursday, and yes I'm still pushing to get a mile in a road run that clocks sub-6. Still stuck in the 6:07-:10 range (latter part of the 2.3-mile section.)
Thanks for the kind words last week, I'm getting there....slowly (which I hope is a good thing.)
Old Guy II, that is really solid racing, and 3 65+ guys running 20-minute 5K XC is pretty stiff competition!
Nice HM Co57!
Looking forward to hearing Dave's report from Syracuse.
S'pose I oughta toe the line at some point......
Any other fall racing to report?
All the Best!
lucKY2b wrote:
Looking forward to hearing Dave's report from Syracuse.
Quick check-in before the awards...
I ended up 16:55 winning the 55-59 by 4 seconds over Derrick Stahley. Our Playmakers team won the 50+ team title with our three scorers going 16:51,16:54 & 16:55.
It was a near perfect day with just a little breeze. I probably went out to fast in 5:13, which I paid for the last k! But I'm happy... A win is a good day!
Dave
Nice run Dave! Congratulations on your team title too - that's a nice spread!!!
The weather here has made training interesting this week. We had mist/rain every day and it has been raining steadily since Friday. I've run most of my workouts on a TM to try to get some miles in. Here's my week:
M 5.5 Progressive 8:44 --> 8:13
T 3 Easy
W 3.7 Easy & strides
R 4.7 10 X 1H/1E + PT
F 4 8:31 average
S 5.3 2 @ 8:44, 2 @ 8:27, 1 @ 8:13
S TBD once rain lets up...
My PT filmed me running and saw some flaws that contributed to my hamstring/glute issues so I've been focusing on form over miles. I'm also trying to get some speed back into my workouts to see how my leg reacts. So far, I'm feeling fine. Now I just need to keep up with my exercises to stay healthy. Hope you all have a great week!
Congrats, Dave! Awesome win for you and for your team!
Lightening fast 5k Dave. Well done and congrats to team win.
KP
Congratulations Dave! Nice!
M = 5 miles Ellip: 7:04 pace
T = 2 miles Run: 7:58 pace
W = 5 miles Ellip: 7:13 pace
T = 2 miles Run: 8:06 pace
F = 5 miles Ellip: 7:02 pace
S = 3200 Run on track: 7:28 pace
S = 5 miles Ellip: 7:10 pace
Run Total = 6 miles
Elliptical Total = 20 miles
I've lost track of how much its rained here. 4 inches in the last few days, 6 the few days before that, 3 the few days before that….and on and on…...But we've dodged the proverbial bullet of rain that is pounding SC.
It was a very good week where my knee is now about 95%. This was after I really tested it Saturday on the track. I had planned to just cruise at 8 min pace but it started raining really hard and I sped up to finish. The last half mile was about 6:28 pace. Basically, my cardio conditioning gave out before my knee! Next week the ellip stays at 5 miles and the runs move up to 2.25.
@racerdb - Nice one, Dave.
@CO57 - I hope you are okay.
Week 226: 6 hours 47 minutes in 7 runs.
Mon - 51 min
Tue - 1 hr 2 min with 4x hill repeats
Wed - 45 min
Thu,Fri - 51 min each
Sat - 1 hr 42 min, 1:17 with the 9:15/mile group, then solo 13 min MP, 12 min HMP.
Sun - 45 min
The tendonitis is back, probably ramped up the intensity too much too soon. I'll go back to all easy running, if that doesn't help I will slash the volume. It might be that the left calf will never get well as long as the right hip still has issues.
I was on a cruise last week and a half so no posts from me. We arrived back home last night and I'm operating on about 5 hours of sleep. I just got back from a surprisingly good sprinting/hurdling workout. It's cool (65) and misty here but maybe the sun will break through in the afternoon. The cruise was awesome - there was a lot of great food and wine, the sights were fabulous (Greece, Italy, and Turkey) and I fit in 5 workouts, so not bad at all.
I've decided to give the AR one more shot at a meet near my home at the end of the month. Although I have to rededicate myself to my diet, I'm injury and pain free and my conditioning is fairly good. So 3 more weeks to sharpen.
Hope everyone heals up from the aches and pains. Enjoy the fall running weather!