Good article and with knowledge comes a shorter course
http://www.dcrainmaker.com/2009/03/racing-line-understanding-how-courses.htmlGood article and with knowledge comes a shorter course
http://www.dcrainmaker.com/2009/03/racing-line-understanding-how-courses.htmlCongratulations on the successful surgeries, Paul061 and Spikez. Best wishes to you both for a speedy recovery!
Spikez wrote:
Hey Paul061! My surgery was yesterday too. It went well. The surgeon removed the screw in its entirety (he was afraid it might crumble a bit upon removal but everything came out whole). He had to remove a bone spur and do a very light debridement of my peroneus tendon. The tendon had a bit of wear due to the combination of the spur and the screw rubbing on it during dorsiflexion. I'm in a boot for 2 weeks and low impact (aqua jogging, yippee) for 2 weeks after that. Then I can start up again. Best wishes for quick healing!
Hey we are surgery soul mates. I bet you looked better than me in the gown and hat. Good luck and happy recoveries.
paul061 wrote:
seen-this-be-4 wrote:I know you said that you're not complaining, but just for the others out there reading this...your GPS watch is accurate but it is not precise! You will never get a consistent reading (the same reading) from GPS even on the same course from day-to-day.
Most reputable local races/courses have been measured with a wheel. And, most importantly, measured through the tangents. This is done by walking the course with the wheel. This device and procedure (tangents) is the most accurate way to measure courses.
If you want to check the course yourself, measure it with a wheel, through the tangents. Repeat 3 times. It will be repeatable unlike a GPS watch.
Good article and with knowledge comes a shorter course
http://www.dcrainmaker.com/2009/03/racing-line-understanding-how-courses.html
You should get in on the Detweiller Park (Illinois) discussion. Surely it can be extended another 50 posts. Just kidding. It's the craziest, most arcane, thread I've seen in awhile.
*************************
Week 232
*************************
Greetings, 50+ers! Serendipitous that we'd be talking about course accuracy. Reason I'm late posting up today is that I was out remeasuring our Thoroughbred Classic course this morning. By the time I got home from wheeling it, I had other things to attend to.
I'm becoming a broken record. 32 miles on 6 days, no races to report, pretty low on the workouts, but happy to get some miles in while still not getting nearly enough sleep. Log reads as such:
Sun: 5.2 mostly easy (7:23 avg pace), last 1.2 under 6:50.
Mon: 4.1 easy (7:47 pace)
Tue: off
Wed: 5.2 w/one mile @5:52 (6:53 avg pace)
Thur: 4.8 fairly steady w/some pickup (7:30 pace)
Fri: 4.1 progressive (8:00 -> 6:30)
Sat: 8.6 first 5 easy, last 3+ a little harder (7:28 avg pace)
Happy to run a hard mile @5:50 during a training run, but it was net downhill, so not quite there yet, IMHO. That's all the comments I have for my week.
@Spikez and Paul061, glad your surgeries went well! Sending good thoughts for speedy recoveries.
@TY, thanks for chiming in. You seem to have rounded back in to your usual excellent fitness! Any more beer miles in your future? :-P
Curious to hear how Dave's 12k adventure went.
Hope you all are doing well! Looking forward to reading your progress for the week.
All the Best!
Happy end of the week all. Since L2B seems to be MIA this morning I am going to get things rolling because I have some weekend chores to get done and was largely a vegetable yesterday all day after my race. Congratulations to Paul061 and Spikez on your positive surgery outcomes. It seems to have been a hospital week for several of us, although to a much lesser degree for me. Like a couple of others here recently, I started my training week on the colonoscopy diet. Nothing but clear fluids, including some stuff that tasted like really nasty electrolyte replacement and cleaned out the plumbing Monday and Tuesday and a dose of anesthetic Tuesday afternoon. It did not seem to have any ill effects on my race yesterday though. My running week ended up going as follows:
M- 4 easy
T- off, didn't feel good
W- 4 easy
Th- 4 easy with strides at the end
F- 4 easy with strides
S- 2 w.u., 8.1k XC 34:14 (2nd 65+), 3 w.d.
Su- 6 very easy
Even though I didn't win my age group and didn't hit my primary time goal I was very pleased with my race effort. 1st in my age group beat me by :16 or about :03/mi. He beat me by :09/mi. the first race of the season. Also, we ran this same course for our XC series championship in 2012 and I ran 35:07 then, so almost a minute faster 4 years later was great.
Now I have 4 weeks until Club XC Nationals to get a little fitter and stay healthy.
lucKY2b wrote:
Curious to hear how Dave's 12k adventure went.
Posting from you guessed it... A pub at Reagan international airport. The race went 'ok'... Not happy at all with the way I finished. The course was not as flat as everyone said; 2 hills in mile 6 kind of set me back. Fortunately I had a pretty big lead. Ended up winning the 55-59 in 42:27. First 5 miles were all between 5:36 & 5:39; 6 was 5:55, 7 5:47. We, Playmakers Elite/New Balance, won the 50+ team title with a spread of only 24 seconds.
Met and talked with a lot of good guys I've always heard of, and some acquaintances; Ken Youngers, Reno Stirratt, Jeff Dundass, Matt Whitis, Tom Devers, Antonio Areolla, Mike Nier... This is what it's all about.
Now it's time to shift to some xc training and hope my good fortune continues.... San Fran is about month away.
Dave
Congrats on your races OGII and Racerdb!
My So-So Week:
Mon = 5 miles elliptical @7:09 pace
Tue = 3.5 w/1mi warmup and 2.5 @ 7:48 pace + Plus hike 3 miles
Wed = Hike 4 miles
Thr = 3.5 w/1 mi warmup and 2.5 @ 7:52 pace
Fri = Off
Sat = 3.5 w/1 mi warmup and 2.5 @7:33 pace
Sun = Hike 3 miles
10.5 miles running
Not the best week. On Tue I over-did it by adding a 3 mile hike to the run. I was off work for Wed and went on a fairly hard 4 mile hike. My legs were unusually sore after Thr’s run. I seldom train hard enough to actually get sore muscles. By Sat both knees were irritated as well as my left ankle. Both quads and hams were sore too. I let off the gas and ran as comfortably as I could. I’m hoping I just overdid it with the hiking this week. I’m going to take a break from the elliptical as it has left my knees just a tiny bit sore. I have a sore right elbow that is not healing up due to the elliptical as well. Kinda frustrating to always have some irritation lurking if not outright flaming up. Next week I bump to 3.75 if these irritations improve and I’ll cut the elliptical.
Have a great week everyone.
old guy II wrote:
Since L2B seems to be MIA this morning
Hah! Beat you by 3 minutes! Seriously, though, it's an open forum, and I don't have any rights to start us off each week; it's just sort of evolved that way. So, by all means, jump in whenever you feel you've got something to add. Nice race, by the way! Kudos!
And props to you and your team, Dave! The AG "W" is great and those are some mighty fine mile splits! I wouldn't get too bent out of shape regarding the last couple.
Sorry about your week, Rtype. Hope it's just the usual kind of soreness and that there are no lingering effects.
Which reminds me that I wanted to mention that, having not raced since early September, my hip issues seem to have pretty much abated. I'm still training at about 70% (volume-wise) of what I think I could be doing. The big toe arthritis is gradually getting worse; however, my average paces have been improving, and I still haven't taken off any weight (hovering at 163-164). Not sure what to make of all that, but I think it's a positive trajectory (aside from the incessant arthritis.)
Carry on!
Dave,
Great 12k. Your XC Team is gonna be on that medal stand at Club Nats. I just wish I was to be there to stand on it with my BTC XC teammates. We are strong (on paper) at M40, M50 and now M60. I WILL be following all tough old harriers from afar.
Moving into week 4 with 5th met stress fracture. 1 week away from Xray #2 to show healthy bone growth. Fingers crossed.
Meanwhile the daily 'yoga-ish 15min routine plus 30+min spinning keeps my mind somewhat sane. Getting closer to pool running motivation. Hoping to use one of our AltG treadmills in a few weeks.
KP
M: off.
T: 4 miles / 7 miles.
W: 12 miles. (5th-11th miles @ 7:51-7:44-7:37-7:30-7:30-7:30-7:30)
R: 4 miles / 7 miles.
F: 9 miles.
SA: 7 miles.
SU: 20 miles (the last 10 miles @ 7:48-7:51-7:48-7:46-7:46-7:37-7:36-7:34-7:35-7:22)
I have now survived the toughest week of the training cycle, capped off with the 3rd 20 miler. The idea is to run the 11th-15th miles at marathon pace, and then accelerate in the last 5 miles. Surprisingly, it was not as hard as I had expected, and I could pick up the pace for the last mile.
Now three weeks of tapering and get ready for my first marathon in 20 months.
L2B, I was amused when I checked at the end of the day and saw that you had posted sometime between the time I started writing mine and when I finally hit the send button.
Just some easy running, riding and paddling for a recovery week. Hoping to get some more serious stuff going this week.
I have to stay in my boot for awhile longer. I just had my f/u appointment this morning and the doc told me he put a couple of stitches in my peroneal tendon, so that will increase my rehab time. Bummer. I go back for another appointment after Thanksgiving. On the plus side, the incision is healing nicely; very clean, no inflammation or infection.
Run well everyone!
Week 232: A bad week, struggled on every run and even skipped a couple -- didn't help. So far week 233 is not any better. Just taking it easy, trying to ride out the chop.
Alan Bennet wrote:
Week 232: A bad week, struggled on every run and even skipped a couple -- didn't help. So far week 233 is not any better. Just taking it easy, trying to ride out the chop.
Alan sorry to read you are in a funk. I know all too well how it goes. It always helped me to go out and do the hardest run I could, provided it was just a mental funk. Making my body hurt in a good way makes me feel alive. I'm just a freak that way. Good luck and keep going.
*************************
Week 233
*************************
Greetings 50+ers. I'm going to get the ball rolling early, mostly because I've got about nothing to offer this week. I was sounding like a broken record, but unfortunately, my breakout was in the wrong direction. Started out the week great with a solid Sunday run (a 5.2-mile afternoon run with 3.2@6:30 avg. pace, and some run/walk in the morning when I remarked the race course), but then a mountain of time-critical things needed to be dealt with this week at work and at home (and quite frankly a lot of poor timing) meant I had a hard time getting anything else in this week; I only managed an easy 8 miles on Thursday. Even today (Saturday) was a no-go. I'll just call it an extreme down week, and hope that next week has a bit of a rebound (I've been feeling a little under the weather, which hasn't helped.) I'm scheduled to run our Thoroughbred Race Thursday. Somehow my prep work is now in question. We'll see how it goes.
OK. That's my abbreviated report. Not quite as short as AlanB's, but close (and probably more anemic.)
Hope you all have had better weeks.
All the Best!
Mon. 1 h 10 min paddling on the lake.
Tue. 11 km run flat trail run inc 3 x 400 metre accelerations.
Wed. 1 h 30 min mtn bike ride.
Thu. 7.5 km hilly trail run 230 m of elevation gain in 45 min. 5th km 4.54, 6th km 4.44, 7th km in 4.34.
Fri. 1 h 9 min mtn bike ride.
Sat. 40 min paddle on a different lake than normal.
Sun. A slow plodding 12.6 hilly kms in Tooborac No.1 Forest 200 metres of elevation gain in 1 h 22 min. Then a short drive to No 2 Forest and a straight up and down the biggest hill. 4.2 km round trip 180 metres of rocky elevation gain, 34 mins.
Getting back into it. Getting a fair amount of supp. exercises done as well.
Tuesday was an odd run. During the 4th and 5th kms I just seemed to lose it dropping by about 30 secs a km. I stopped for a bit did some pushups, squats, stepups etc. I started again and felt fine and back running on pace.
Thursday was a nice run on some trails near the old family home, I haven't run there for a dozen years or more.
Sunday was just time on my feet.
AB are you injured?
I wasn't able to post last week due to a crazy week at work, but with Thanksgiving break approaching, there is some light at the end of the tunnel. Despite my schedule, I did get in 40 miles including a 10 mile progression run yesterday that had my legs screaming.
My 8k tuneup in Richmond went pretty well. It was a perfect day for racing and the course was flat with a 1/4 mile downhill finish. Although I was in the first wave, we got strung out early and I really didn't run with anyone else most of the way so it almost didn't feel like a race. I won my AG by 1:44 in 37:17 (84% with splits of 7:35/40/34/24/11) and was the second woman > 50 so I guess I should be happy. What I'm not satisfied with is that I didn't push harder early. I've been out of racing for so long I don't have confidence in my conditioning yet. I had a great opportunity to PR and I let it go because of fear - I don't like that! I'm planning on running a hilly 8k this week so I'll have another opportunity to see how deep I can dig.
AB - Hope you're not sick
Spikez - Enjoy you're days "off"
L2B - Hope the pressure at school lets up. Good luck on Thursday
Happy Thanksgiving All!
Spikez - That was supposed to say "your days off", not "you're days off". I think my spelling has been affected by reading too many college essays...