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Week 38
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Greetings from the Bluegrass. Finally a nip of winter (relatively speaking, of course) hits our fair state. Must have made for a pretty chilly XC race over in St. Louis. Not a huge masters turnout (especially in the women's race...but I guess this isn't atypical for this meet) but props to Socalcush, nonetheless, on his gutty win there, and to Kevin Miller, a 50yo from Olathe, KS, for his overall 6th-place finish and 5:25 average pace for the 8k race! Race results are on the USATF site, and also race videos can be found on Runnerspace.
There was certainly a lot of exciting track results this weekend, what with AR's and CR's by Rupp, Lagat, Hill, Batty, and a high-schooler, Ajee Wilson, mixing it up with the pros.....just great stuff! Also, I missed this last week, and I realize that he's not even a masters runner yet, but I'd like to send a shout out to a local transplant, Kevin Castille. He was invited to run at the UW Dempsey Invite (Jan. 28th) and completed a 8:11.84 3000m running with the college guys. He will turn 40 next month, and his time is well below the masters record for the event (indoor and outdoor). I've seen him run, and he is poetry in motion. Any other track/XC tales to tell?
As for me, I managed 47 miles running all 7 days, despite having a stomach bug that made for slow going Monday and Tuesday. My logged miles for the week look like this:
S: 10.3 W/progression running from 3-8 (6:49 average pace for these middle 5 miles, with last mile at 6:15.)
M: 4 easy (not feeling too hot)
T: 4 easy (feeling a little better)
W: 6 w/3x800 (2:34,2:38,2:42) 250 m jog between each.
R: 7.4 w/ 2miles of (.2 on, .2 off) the 0.2 on averaged at 62 s, while the .2 off were at 82 s. Total time for the 2 miles 12:05.
F: 5 easy
S: 10.2 easy (20 degrees and 25 mph steady winds...certainly not AK-53 or Bushman cold, but coldest it's been here)
Wednesday was meant to be a better workout, but clearly I hadn't fully recovered from my stomach bug, and I faded badly with each rep, so I bagged it after 3. Thursday I felt much better for the 0.2 on, 0.2 off. Saturday marked a major milestone, as I ran 10 straight miles without the hip bothering me. I'm not out of the woods yet on the hip thing (felt a little tight this morning), but doing the hamstring exercises (and stretches) along with the lateral planks with leg lift, has clearly been making a difference. I'm excited!
OK, that's enough for one post. Hope you all are doing well! Whether you are racing, training, recovering, or nursing an injury, let us know how it's going.
Cheers!