Antonio I'm glad you got some treatment. You'll be back out on the trails before you know it.
Antonio I'm glad you got some treatment. You'll be back out on the trails before you know it.
Mon- 2hr on the mountain bike, rolling forest roads and trails.
Tue- 2hr run, mostly on the flat.1hr was barefoot on the golf course.
Wed- 1hr kyak on the lake. Also did a good session of weights before work.
Thu- 25k hilly Tooborac/Baynton loop. This is a course I run regularly, a good tough run with about 500m of total elev. gain. 2h 09m doing it very comfortably. Did 2.15 last week and back in January it took me 2h 24m. Almost didn't run at all as I felt terrible when I finished work in the morning . I only got 3.5 hours sleep and still felt awful when I got up. After a bit of a walk and a few chores I felt ok so decided to run with the intent of taking it very easy. I felt good on the first big climb and just kept rolling along effortlessly.
Fri- 1hr kyak on the lake, very choppy water. 2hr mountain bike deep into the Dargile Forest. Mostly flatter forestry roads. Pushed the pace on the return leg. wet and windy. Also quite cold only about 14 deg C.(60ish F).
Sat- A bit of a family reunion thing going on, caught up with several cousins I had never met. It was a 300 plus km round trip, also visited my grand-daughters. Long day. Snuck out late in the evening for an easy 5k just to clear the pipes.
Sun- 2hr run, including 5 steep hills of 5-15mins all done at a very strong effort 50mins total of hard running.
Seem to have my running mojo back. This session felt great.
Took a few days away from the thread and missed a few new postings.
Rtype and imarunr, thanks for lending good advice to Antonio. Antonio, glad that you went in and got it checked, I would have recommended as much. Rtype, correct me if I'm wrong, but the only thing that is normal with aging as far as vision goes is a stiffening of the cornea that causes the need for bifocals. Any other changes should be looked into. I suffered from Fuch's heterochromia back in my 30's which started out as floaters, then high eye pressure (due to inflammation), and ultimately led to severe cataracts in my left eye. I was on steroid drops for many years, which relieved some of the symptoms, but didn't solve the condition. In 80-90% of the cases, they don't know what causes it, and it eventually just abates on its own. My left eye is now back to normal coloration, but unfortunately, the cataracts in the affected eye completely clouded the vision, and I ended up having the natural lens removed and now have an artificial lens in the left eye. Bottom line, any vision issues need to be addressed as soon as possible.
Dick, thanks for the update. I had followed some of your surgery timeline on Facebook, and was wondering how it was going. Glad the foot surgery was a success; sorry to hear about the patella. I hope that it heals properly so that subsequent surgery is unnecessary. Best of luck to you!
Alan and AK-54, I'm not a marathon runner, so I don't really have much useful to add to the "long run" discussion. I've also eschewed the long run ever since I've had the hip issue; hopefully I'll get back to it when I feel comfortable going over 12 miles at a shot. When things were going well, I tended to alternate long runs between just taking it easy, and running 2/3rd's (10-12 miles) at MP or in a progressive fashion, even dipping below MP for 5-6 miles. It all depended on what other speed work I'd done during the week.
I'll post up my regular weekly lead-in shortly.
Cheers.
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Week 44
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The week after spring break is always super hectic. We have spring advising, and there is always a ton of meetings that seem to get scheduled in short order. Weather has been so warm around here, that I was easily able to sneak out and get some running in despite the busy schedule. As such, I finished up the week with 55 miles on 7 days of running; so it was a decent week and I still haven't taken a day off since mid-February! My daily mileage log reads as such:
Sun: 10.2 easy
Mon: 8 easy (5 on grass)
Tue: 4 easy
Wed: 7 w/2.42 tempo on grass
Thu: 8 w/ 5 fairly hard on grass in 36:20
Fri: 6 easy-moderate-hard
Sat: 12 mostly easy
Notes:
a) The 2.42 grass tempo on Wednesday was 4 loops around the softball/soccer field complex by work. It's a little uneven (outside the fence) and sloped, but makes for a nice surface for doing grass repeats; each lap is 0.605 miles (just under 1k). I intended to pick it up with each lap, and ran them in 4:01, 3:46, 3:40, 3:41. The last wasn't what I was hoping for, as I ran out of gas with about .2 to go.
b) Given that Wed. was a short workout, I wanted to do some tempoing on Thursday, I've got a nice 5 mile grass out-and-back that I run near work that I ran fairly hard and steady after the first mile.
c) Friday was meant to be easy, but an encroaching storm sneaked up on me, and I started running harder and harder for the last 1.5-2 miles to try and beat it, finishing the last 200m or so in a dead sprint....I still got drenched.
Upon reflection, I see I didn't do any interval work this week, but I had more intermediate pace work than I have done in recent weeks, so as far as covering all the paces, maybe this week filled in some gaps. I don't have any specific topic to discuss this week, but am still curious about how hard you try to cover all your paces over the course of weeks. I think most of us have a loose structure that we follow, and keep a mental count of our workouts and try to fill in the gaps as we can...just a guess.
Hope everyone is doing well! Look forward to hearing what you are up to. Any spring racing yet?
82.5 miles in 7 days like this:
Monday- 7.5 miles with hill repeats, very windy day
Tuesday- 20 miles with alternating 2:00 @ 80%, 5:00 LSD for middle 14
Wednesday- 9 miles with 20 X 1/4, :45 rec, ~1:35 + or - :02
Thursday- 6.5 miles very easy
Friday- 9.5 miles very easy
Saturday- 10 miles w/ 10 x fartlek pickups
Sunday- 20 miles w/ 1st 10 in 75:00, 2nd 10 in 70:00
Going to be racing State Farm 10 Mile in Lincoln next Saturday.
Congratulations to my Team Nebraska mates at this morning's Shamrock Shuffle Elite Team Challenge. Top 4 averaged 24:21 with David Adams taking 2nd Overall (out kicking Abdi) in 23:21. 6th overall team with a combined time that would have won last year.
lucKY2b wrote:
Rtype, correct me if I'm wrong, but the only thing that is normal with aging as far as vision goes is a stiffening of the cornea that causes the need for bifocals.
Since I work exclusively with people who are blind or nearly blind I’m not the best to render an opinion on what is “normal” for the aging eye. There are a few things that will happen to our eyes that are unavoidable: 1) The presbyopia, or loss of flexibility of the lens of the eye that you have noted is the biggie; 2) If you live long enough you will develop macular degeneration or loss of the central core of our vision, and 3) Again, if you live long enough the lens can get a little tinted with age. One thing we as people who spend a lot of time outdoors need to watch out for is cataracts. Sunlight (uvb) exposure is cumulative and will indeed increase the risk of cataracts.
My running week was a good one. My weight continues to slip ever so slowly down, now at 139, and I feel excellent. I mention this as I consider weight management every bit as important as putting in the miles.
Sat = 7, Cinder track, 6:28, 8 quarters averaging 1:35
Sun = 3.7, Mountain
Mon = 5K @ 7:04 pace
Tue = 5K @ 7:12 pace
Wed = 5K @ 7:41 pace
Average pace for 12.3 Timed Miles = 7:00
Total Miles = 20
Finding a track to run on Sat was a challenge. I went to my regular track and it was covered with Soccer-moms and their spawn. I went to the shiny-new local HS track, CLOSED!! What the heck am I paying taxes to the City for? Finally I wound up at the lumpy, slow, and overgrown sand pit cinder track.
Although it’s soft it is so uneven that whatever you gain in protection on impact is lost with an unstable push-off. I was frustrated with the slow times so I just added more quarters to get a good workout. The rest of the week I felt excellent. Although the Wed time was slower it was still a course record for this normally very slow course.
Taper week--feeling kind of blah on account of a cold and The Cold (getting down into the -20s overnight)--but it all worked out for the 50K freestyle race here in town. +15 at the start, maybe 20 at the finish. Balmy.
I was crazy and went out with the lead pack of 15 for 4K on the river (drafting) but settled into a more sane pace but on my own. Got swallowed by a group and we merged with stragglers from the lead group so had a nice train of 7 or 8 skiers through 25K before guys started dropping off.
Finished 10th OA and 1st in AG, about 13 min behind a guy who was 2:13 at Birkie this year (~top 20 OA). So overall a solid result in the geezer class.
Ski season is mostly done for me, although we'll have snow for 3 or 4 weeks. Monday I'm shifting focus to running with skiing just as a supplement.
Two weeks of consecutive runs.
Very low mileage, 15 - 28 min. at a time.
2 1/4 hr. this last week.
Week 44: 5 singles, 2 doubles, so 9 runs (3 on the treadmill), 59 miles.
Thanks for the responses on the long run. Sounds like 1/2 to 2/3 at MP, but not every week. Maybe next year.
This was a down week for me, nothing really hard. A couple semi-long runs, some MP on the treadmill and some hillwork. On my easy run today, I really started feeling on top of the world. I know that doesn't necessarily translate to reaching my marathon goal time. Part of me doesn't care.
Running is a gift. I thank God I have two legs. If running were to be taken from me, I would grieve but get over it. But if I were to take it away from myself (again) by running stupidly, I would hate myself (again) for as long as I couldn't run.
Best wishes to Dick Beardsley and Antonio in their recoveries.
Yet another week of 60 miles in 7 runs with no workouts. The bursitis in my heel continues to improve under this regimen and I think I will be able to start reintroducing faster paces after another 2-3 weeks of this moderate effort running. I did run a 5k on Saturday. I guessed before the race that with my current aerobic fitness but lack of speed I would go about 19:30. I went 19:34, so no big surprises with the race.
Completed day 85 of my streak today, a nice wet, set of 12 x 200. Trying to get in as good of shape as possible to race the 1500 in Finland and not be DFL. Able to tie this in with a trip to my HQ in France so much reduced cost thankfully. My heat is April 7. Looking forward to the experience, haven't raced indoors since the old Oregon Indoor in the late 70's.
Have a great week!
Had another pretty good 72 mile weeks here. No complaints!
One workout on Tuesday of 3 min on/off in the middle of an 11 miler. Did the 5 miles in 29:38. Raced a 20K on Saturday. Went 1:12:23. Course was moderately rolling and a pretty good breeze. Very happy about running 5:49 pace for 12 miles! I think I have run one total mile this year under 5:49. And that was a 5:48. Weird how that happens....
I'm off to Texas next week. Running the Texas Independence Relay. I've never done anything like this before so I'm kind of out of my element here. I sort of negotiated my way out of running in the middle of the night so I'm running 27 miles or so in two runs, with a lot of rest between legs!!
All the Best,
Dave
Another easy week leading up to a low key 10K today. This was the first 10K I've done probably since the 80s. I thought I could do 6min/mile and that's what happened. It was a rolling course and I had someone to run with for most of the race. With the limited mileage I do, 10K will be my longest race. Fifth overall, but not first in 50-59 age group as the guy in front by about 10 seconds was 50. Geez, this age group is getting tough!
M: 4 easy
T: 5 easy
W: 5 easy
T: 5 easy
F: 5 easy
S: 6 easy
S: 9 with 10k at 36:17
That would be 37:17 for 10k, not 36:17. Wishful thinking...
Goal race: Three Sisters Marathon, June 9th
Week of 03/18 - 03/24
Okay, I know this should go on next week's report, but I did a 20-mile recon run on the Three Sisters Marathon course today. It's what I would describe as, ugh, challenging. I'll be happy to hit 3:15 on this course. Nice scenery though! Also, 20 miles is a LONG way to go on your own!
Sun, 03/18: Shamrock Run 8k - 31:15 (47th OA, 1st 50-54 AG). Splits: 6:09, 6:10, 6:21, 6:21, 6:12. 2+ mile warmup, 3 mile cooldown.
Day's total = ~10 miles.
Mon, 03/19: Usual off day.
Tue, 03/20: 2+ mile warmup, 2 miles in 12:29 (5:00 rest), 1 mile in 6:05 (3:00 rest), 1/2 mile in 2:57 (3:00 rest), 1/2 mile in 2:57, 2 mile cooldown. This was done on the Springwater bike path.
Day's total = 8+ miles.
Wed, 03/21: Fulton Run. 8 miles in 61:24 (7:40/mile avg.).
Splits: 8:03, 7:45, 7:56, 7:12, 7:27, 7:40, 7:44, 7:31
Thu, 03/22: SBUX Run. 8 miles in 58:20 (7:14/mile avg.).
Splits: 7:35, 7:34, 7:28, 7:19, 7:15, 7:14, 7:03, 6:30
Fri, 03/23: 20 min. warmup, 10 x 1:00 on/1:00 off, 15 min. cooldown.
Day's total = 7+ miles.
Sat, 03/24: Deschutes River Trail in Bend, OR. 6 miles in 47:22 (7:53/mile avg.).
Splits: 8:21, 7:53, 7:59, 7:43, 7:45, 7:38
Weekly total = 47 miles
Weights/core on Mon, Tue, Thu.
Cheers,
Tim
imarunr wrote:
Tue, 03/20: 2+ mile warmup, 2 miles in 12:29 (5:00 rest), 1 mile in 6:05 (3:00 rest), 1/2 mile in 2:57 (3:00 rest), 1/2 mile in 2:57, 2 mile cooldown.
Looks like an easy week ... for you! What did you do for these rests? Stand, walk, jog?
It's been 10 weeks since I started running after my injury (torn soleus) and I've progressed from 9.5 miles/week up to 64. In the last few weeks, I've added drills and some "intervals" - starting with 1 min. repeats and now up to 3 min. repeats (with 3 min. rest). On Saturday, I did two more 3 min. repeats with my daughter on the track after I had done drills. Despite feeling like I was going to DIE on the first 200m, my body finally cooperated and I was able to keep up (6:40ish pace).
My long run is up to 13-14 miles on muddy trails now (which takes over 2 hours).
My weight has dropped about 6 pounds over the last 5 weeks (I've been working on it - it won't just drop by itself!) and I'm nearing what I'd consider real racing weight.
I'm trying a neutral shoe for my road runs as the more stable shoe I had was making me roll out and was bothering me. We'll see if it works and if I can transition my other shoes - trails, racing - to a more neutral one.
No races on my schedule, but I feel like I'm fitter.
MG, glad you're starting to feel back to your old self since the injury. Somehow, it feels like it's been longer than 10 weeks. Hopefully, you'll be in top racing form come fall, if not before.
Rtype wrote, "I mention this as I consider weight management every bit as important as putting in the miles." I agree, if improved time is the objective (which for most of us I think it is...to a large degree). So I guess it comes down to making that decision/commitment. Now I need to have as much will to watch what I eat as I do to get out and run.
Nice job AK-54. Sounds like the ski season has been a successful one. How long does it usually take for you to get your running legs back after the ski season?
Nice races to start the spring racerdb, wxboy, and old guy II. I'm guessing these become benchmarks for where you'd like to get by the end of the season. racerdb, in particular, I would love to be able to get back to running half that distance at your current 20k pace. Shows how good your winter training had been up to the shin pain. Well done.
runguru, you really seem to have a pretty solid plan. Do you follow any particular model or is it mostly by feel? Kudos to your guys, by the way, and good luck this weekend.
And good luck to 1500Master in Finland! What a great opportunity. I will definintely look forward to hearing a report!
Alan Bennett, I couldn't agree with you more. It is a gift for which I'm *very* grateful and one that I would hate to sabotage by poor (over-zealous?) training choices.
Alan Bennet wrote:
imarunr wrote:Tue, 03/20: 2+ mile warmup, 2 miles in 12:29 (5:00 rest), 1 mile in 6:05 (3:00 rest), 1/2 mile in 2:57 (3:00 rest), 1/2 mile in 2:57, 2 mile cooldown.
Looks like an easy week ... for you! What did you do for these rests? Stand, walk, jog?
I jogged the recoveries and stretched a little.
Sorry Tim, I didn't mean to skip you on my acknowledgments....not sure where my brain was. At any rate, your training reads a lot like mine (other than the "usual day off", and maybe a tad more uptempo stuff.) Do you follow anyone's plan or do you just follow some basic guidelines?
Cheers!