I had a good week. I jogged 5 miles 4 times this week, lifted upper body weights once, and enjoyed an early morning swim for about 45 minutes. I'm going to try a yoga class next week. Weight is down 2 lbs - not much but going in the right direction.
I had a good week. I jogged 5 miles 4 times this week, lifted upper body weights once, and enjoyed an early morning swim for about 45 minutes. I'm going to try a yoga class next week. Weight is down 2 lbs - not much but going in the right direction.
Feeling the heat and humidity here in KC, too, and a bad storm last night left many without power, also many lost mature trees. Had a magnificent one go down 1/4 mile from us that closed the street and downed the power line! So stay safe, all.
32.5 miles for me, and now a week of vacation, hope the legs and my wife enjoy the time! She turns 60 in 3 days! ML
Great workout Dave. I see your age-grade measures but you know ho i know you nailed it? Your 8:38 paced run the next day. Well damn done!
KP
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.
It was so hot and humid (Heat Index 90+), I had to give up running outdoor on Sunday. Hopefully it will cool down by Saturday, when I will have another 5k race.
Key workout for me today. 3 x 800m each a little faster with 400m walk recovery between. Tired overall after multiple cross training doubles. Last 800m was best this season: 3:34, 3:26 and 3:14 (48, 52, 49, 45).
https://www.youtube.com/watch?v=ldQrapQ4d0Y
Igy
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Week 321
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Howdy, 50+ers! Quick start for today; I'm on the road. We'll be travelling back to Lexington today from Wisconsin. The back was starting to feel better to the point where I did some run/walk Tuesday, but travel kinda messed with my back Wednesday and we've been so busy, I basically decided to shut it down until we get back home. The back is feeling mostly better, and I should resume running by Tuesday....fingers crossed.
Hope you've had a good week. Look forward to reading about it.
All the Best!
Safe travels, lucKY, and hoping your back continues to improve.
This was a planned recovery week for me with a few days in the first half away from home. The second half was a mixed bag with my first 60+' jog in quite awhile, but also some calf cramping in my next outing.
Sun: 57' CR, med ball routine + body weight exercise
Mon-Wed: island bound...lots of walking
Thu: 62' CR, body weight exercises
Fri: golf (walk9/ride9), 89
Sat: 44' jogging interrupted by 0.5mi walk due to calf cramps
Hoping the upcoming is crampless. Best to all.
One mile shy of 40 for the week including a rainy London jog just after diesembarking from an overnight from San Francisco in order to keep my stupid little running 'streak' alive (at a whopping 246 days). Am across the pond to attend the IAAF World Athletics Championships beginning this upcoming Friday.
After a morning 'long' run today in Hyde Park we headed underneath the English Channel, so, now in Paris for a few days before the meet...shall surely dig running lots of laps of Luxembourg Gardens and across all the bridges over the Seine...along with gross overeating of many fatty French foods ;)
Super excited for the track to begin...should be one the greatest Worlds ever (perhaps the first ever sub 43 second 400??????)
Wishing everybody a fabulous week of geezer fitness.
au revoir,
MF
Good morning from Eagle, Idaho. We are in the cat days of summer. That is, our three cats spend the day lounging on the patio in the hundred degree heat. The afternoon walks are less enjoyable but the afternoon swims are more so.
Three quality run days, four days of cross training and running doubles. Log book shows 53 Igy miles. Quality runs were: Monday- 3 x 1,000m tempo @ 4:55, 4:48, and 4:38 with 2:00 rest. Wednesday- 3 x 800m listed above. Saturday- KP Workout #3 400m @ 1:41, 1,000m @ 4:12, 400m 1:36, 2 x 200m @ 42, 39 all with full recovery.
Have a good week.
Igy
have a great trip -- I'm sure worlds will be exciting.
good week for me as it cooled off -- lots of rain toward the end
M 1:30 with 20:00 at half-marathon effort (came thru 5k in 19:25)
Tu 1:10
W 1:00 with hill repeats + 1:00 cycling class
Th 45:00 easy
F 1:10
Sa 2:40 steady, bit of a slog on muddy trails
Su 1:00 run, 1:00 bike
Turned 56 Tuesday, so I'm optimistic about setting some new single-age PRs this Fall.
have a great week,
Dave
@MikeF, I've always loved visiting England and it would be cool to be there for the World Champs. Enjoy!
With the start of fall semester looming not so far off in the distance, I'm trying to enjoy what's left of summer to the extent that is possible while doing almost no running.
Mon: 5 miles at 9:00/mile pace, 16 miles on bike.
Tues: 32 miles on bike.
Weds: 5 mile at 8:45 pace, 18 miles bike.
Thurs: 32 miles bike.
Fri: 13 mile hike in the Emigrant Wilderness at 8200-9200 ft of elevation, with 2500 feet of climbing and descending. A lovely hike, probably my last of the year. Achilles tendon was sore by the end but not too bad.
Sat: 36 miles on bike.
Sun: 42 miles on bike, heel feeling much better.
Both my husband and I keep being struck by how my fitness seems at least as good as his (perhaps better) when hiking, but so much worse on a bike. Scrambling up the side of a steep mountain at elevation, my comfortable pace makes him work hard. Yet on bikes I can barely manage to stay on his wheel when he is goofing off putting out almost no effort. I don't know whether I am a terribly inefficient cyclist, he is a terribly inefficient pedestrian, or both. Anyway, it's nice that we can hike together given that cycling together just doesn't work for long.
I'm envious of MikeF being in London for the World Championships. It should be a great week of track and field. I put in 30.3 mostly easy miles. Took Monday as a vacation day so got in 2 long runs.
M 9.4 miles on trail in 101 min
Tu 3 miles in 30 min
W off
Th 5.8 miles on trails in 59 min
F off
Sa 9.6 miles on trails in 100 min
Su 2.5 miles in 28 min with form drill and hill sprints
flyophobic fear of flys or flying anyhow wish I was in limey land for the big show
1 Hill run 6 minutes at tempo walk down then 10 minutes progression on a less steep longer hill last few minutes hard. oh yea and like 45 seconds at 12mph on the treadmill to impress some old lady next to me all I got was a dirty look
rest was hiking or doing walking hills on treadmill with one bike ride out of the saddle for 20 miles oops 2 bike rides also did the crit course 10 laps on mt tabor this is fun
so rest rest and more rest which feels pretty good
Charlie,
I enjoyed your video last week, I hope you enjoyed my contribution.
Igy
So happy again to see so many positive things going on with many in this group. It's especially impressive to see many of you doing real miles. I no longer measure my runs by mileage, real or otherwise. I've been a minutes guy for quite awhile now. Still running for fun. My hope is that you are too. Enjoy and be honest to all, especially yourself.
Overall a good week of running for me. I was feeling pretty tired all through the mid-week but my Piriformis continues to heal and I would call it 95% of normal at this point. My week finished well with a solid run this morning (my longest continuous run since April) with my son and daughter-in-law for the first time since their return from New Zealand 10 days ago. 43 miles total -
M- 8 mi hills heart rate intervals
T- 7 mi walk barefoot on the beach
W- off - tired
Th- 7 mi walk
F- 8 mi walk hills
S- 7 mi walk barefoot on the beach
Su- 6 mi progressive run on trails 9:05, 8:10, 8:10, 7:35, 7:56 and 1 mi walk cool down
Did my first tri this week and place 10th OA, 4th Master, and 1st in AG. It was a woman-only sprint tri, supposedly for beginners, with 250yd swim, 8 mi bike, and 2 mi run. I was happy with how I did because the masters who beat me were all experienced triathletes and ranged in age from 49-54. I just turned 64 (I share a birthday with dhaaga) so I'm not going to complain about my finish. I've got a longer tri in two weeks where I'll get a better measure of my fitness. Biking is my downfall so I'm trying to be good about practicing more.
Sun - Sprint tri
Mon - 3.0 E
Tue - 6.3 E, 2400 yd swim
Wed - 8.0 E
Thu - 6.0 E, 1:20 bike workout
Fri - 6.0 E + strides
Sat - 6.4 E, 1:00 bike workout
Track workouts will resume this week in preparation for Flint. Hope to see some of you there!
I have been pretty spott checking in.
Quick up date. Ran a half marathon in 1:38 yesterday 3rd in my age group My daughter Ayla asl ran as well as Michelle who racewalked in int 2:07. I won a bottel of wine whcih we are going to use to help celebrate our 30th wedding aniversary,
Ben swimming well and biking well. Running is coming back around.
4 weeks before the ITU Worlds in Penticton. I have an olympic distance triathlon next week.
So far in themonth of July I have 71 hours of training in.
Good training all!
Mike
Wrapped up a 70 mile week with a 10K yesterday. Ran 36:52 at altitude (age grade 88.2%). It was a little big race. Small road race with just 200 or 300 runners but it had prize money and was USATF state championship, which also had some money. Three runners broke 30. I got beat in my age group by about 50 seconds, but the guy was a stud 2:13 marathoner back in the day, so I can't feel too bad. Running a half in two weeks, and I'll cut back for that one.
Another 32+ mile week on four runs, and 108 miles riding over four days with a long ride yesterday.
Two track sessions as I get ready for Toronto in two weeks.
Tuesday: 2x 400 @ mile pace w/ equal rest, then 800 @ 2:28, 400 @ 67 and 200 @ 31 with 4 mins rest.
Friday: 2 sets of 4x 200 w/ first set average low 33s and second set average low 32s.
Today's long run was 12.5 miles @ 7:04 pace; farthest in six months and a good effort after yesterday's 3 hour ElliptiGo ride.
MF, enjoy London Worlds. That's going to be one hellava meet.