Hello everyone,
Some comments on your many awesome posts:
KP – awesome that you are doing the core work that you are doing. I love doing core work and keep a huge folder in my office at work that has much of what you do and many other exercises – I treat myself to a reward of a core exercise every 30 minutes to 1 hour for something like writing, grading, etc.
Dave Waddles – see my training week to see what I think of training in high heat and humidity…
Bspang – welcome back to the Masters thread… I agree that all the posts are very motivating.
SprintTriathlon – I may not be the best person to respond because I have a very fast metabolism but one thing I have noticed is that my weight plummets more when I do interval workouts and not as much on my aerobic pace days… so, interval work might be helpful relative to your weight… but could be challenging if you are aching all over…
Charlie – I was curious because of your age graded percent question and plugged my times in and was thoroughly disappointed – my 100m and 200m times get into the 80s but everything else ends up in the low 70s… and this is disappointing because I want to be a good distance runner like my 8th grader… just got to keep putting in the work I guess : ) I will note that my son has said that I am getting faster over distance… just not making the progress he is making. I am definitely inspired by all those with upper 70s and 80+ age graded percents… and even phenomenal 90s…!!!
Not Done Just Yet – love reading about your running down the youngsters!!!
KCgeezer – while you sound disappointed… I’m impressed!!!!
As for my week:
Sunday – This was supposed to be a recovery run (VO2 workout was day before) but we ran with my son’s older friends on woodland trails… they were feeling good and ran about a 7:30/mile pace for the first 3 miles… I finally got my son to back off for the rest but I think a price was paid. 8810 meters in 45:01. Later stationary bike – 3.5 miles.
Monday – 2 mile warmup and then the dreaded Lactate Threshold test. 30 minutes with best distance possible… except… it was low 90s, high humidity, sun out in force, and a nasty 15-20mph wind. First mile was into the teeth of the wind and I was pleased that I held a 7:00 minute mile pace, turned and had a cross wind and even a wind push for next 1.5 miles – maintaining pace. Turned around at 2.5 miles and learned that I had the wind hard in my face and I pretty much fell apart. Only ended up with 6710 meters for 30 minutes. I felt a bit better knowing my son also found it very hard (7290meters). I completed my last 1290 meters (after the LT test, we complete 5 miles) at aerobic pace. 1 mile cooldown.
Tuesday – 10 mile run – 1:22:27 – high humidity and wind first half; pouring rain 2nd half – my son noticed that I did not talk at all on the entire run – he knew I was hurting… Later, stationary bike – 4 miles
Wednesday – ran around playing Lacrosse with my son before school.
Thursday - 2 mile warmup, 1.5 miles of circuit training/plyometrics, 6 fly 30's... jog 10 meters, sprint 30 meters, deacceleration zone for 20 meters, complete 400 meter lap and repeat; 2 mile cooldown
Friday – Did my son’s 4 mile prerace day run – 33:39 (we both felt great).
Saturday – got 3 miles doing my son’s warmups and cooldowns around his 3000 meter middle school regional qualifier race (he ran a 10:21).