old guy II wrote:
OId coach wrote:
I’ve taken literally thousands of splits. If the passing zone is there, it is quite easy to get splits. What do you find difficult about it?
If you are just taking inaccurate "handoff" splits it is easy. If you are trying to get good 400m splits you have to back up 2.33m with each leg (while trying to follow the action in the race if you are coaching).
Why not just take them when the baton reaches the middle of the zone?
Chris R. wrote:
old guy II wrote:
If you are just taking inaccurate "handoff" splits it is easy. If you are trying to get good 400m splits you have to back up 2.33m with each leg (while trying to follow the action in the race if you are coaching).
Why not just take them when the baton reaches the middle of the zone?
Using a common zone for the second and third exchange, runner one runs the correct distance, two is short, and three and four are long.
Ghost of Igloi wrote:
Chris R. wrote:
Why not just take them when the baton reaches the middle of the zone?
Using a common zone for the second and third exchange, runner one runs the correct distance, two is short, and three and four are long.
On a 400m track, the middle of the zone is exactly 400m.
Chris R. wrote:
Ghost of Igloi wrote:
Using a common zone for the second and third exchange, runner one runs the correct distance, two is short, and three and four are long.
On a 400m track, the middle of the zone is exactly 400m.
This somewhat non-serious discussion started about running a 4x400m relay on an old 440yd track. When my sons were in high school in the late 90s, their high school still had a 440yd track with a concrete curb that had been re-marked for meters races. The concrete curb looked like it had hieroglyphics painted on it with all the different markings for all the different races. They used a common finish line and the 400, 800, 1600 and 3200 each had their own start lines. For the 4x100 and 4x400 I think they just fudged and used the old yds zones so every leg was using the same zone.
Chris R. wrote:
Ghost of Igloi wrote:
Using a common zone for the second and third exchange, runner one runs the correct distance, two is short, and three and four are long.
On a 400m track, the middle of the zone is exactly 400m.
As noted, talking about 1600m relay on a 440 yard track. Leg one all in lane started at stagger that would equate to running 1600m for all four runners. Second leg runs the turn in lane and break line as enters straight, hands off to leg three in common zone. Three hands off to four in same common zone. If three and four take the baton in the middle of the zone, the finish line, they run 440 yards rather than 400 meters (2 meters futher). One is handing off in a zone marked specific for that distance, thus runs 400 meters if hand off is in the middle of the zone. Two gets the baton four meters less than the full distance.
Igy
Ghost of Igloi wrote:
Chris R. wrote:
On a 400m track, the middle of the zone is exactly 400m.
As noted, talking about 1600m relay on a 440 yard track. Leg one all in lane started at stagger that would equate to running 1600m for all four runners. Second leg runs the turn in lane and break line as enters straight, hands off to leg three in common zone. Three hands off to four in same common zone. If three and four take the baton in the middle of the zone, the finish line, they run 440 yards rather than 400 meters (2 meters futher). One is handing off in a zone marked specific for that distance, thus runs 400 meters if hand off is in the middle of the zone. Two gets the baton four meters less than the full distance.
Igy
You said the zones were for the 1600m relay. It doesn’t matter what the length of the track is, if you have those zones marked. Just take the split in the middle of the zone. Easy.
whatever you say
Meanwhile in stuff that matters.....
https://www.treehugger.com/sustainable-fashion/adidas-futurecraft-loop-fully-recyclable-shoe.html
On night shift so get a chance to post again.
Training for April so far.
Mon. 1st. 76 minute kayak session on fast flowing Goulbourn River. Hard work up stream.
Tue. 2d. 37 km mountain bike ride in 2 hr 8 mins.
Wed. 3d. 15 km hilly trail run in 93 mins.
Thu. 4th. 21 km mountain bike ride in 59 mins then 33 min kayak on the lake with 3 x 2 min sprints.
Fri. 5th. 26 km road bike session in 1 hour with 3 x 5 mins hill efforts. 30 min kayak on the Campaspe River.
Sat. 6th. 9 km steep, rugged trail run in 65 mins.
Sun. 7th. 11 km run inc. 5 km tempo fun run fundraiser in 23 mins.
Mon. 8th. Wild, windy, choppy lake paddle 70 mins.
Tue. 9th. 13 km run. 90 mins. 640 metres of elevation gain.
Wed. 10th. 31 km mountain bike ride up and down Mt Tallarook. 2 hrs 5 mins. 900 metres elevation gain.
Thu. 11th. 60 minutes kayak on the Campaspe with 3 x 2 min sprints.
Fri. 12th. 43 km road ride in 1 hr 46 mins with 3 x 5 mins hill efforts. 650 metres elevation gain in total.
Sat. 13th. 9 km running in the forest with the club inc 3 km tempo run in 13.40.
Sun. 14th. Steep 20 km mountain bike ride, 600 metres elevation gain 65 mins then a steep 4 km run, 200 metres elevation gain, 30 mins.
Mon. 15th. 2 km hike/jog checking out some trails then 5.6 kms on those trails inc 5 x up a very steep climb. 440 metres elevation gain in total. 62 mins. An hour later went out and ran 5 hilly kms near mum's place in 31 mins.
Tue. 16th. 90 min kayak on the lake.
Wed. 17th. 37 km mountain bike ride with 630 metres elevation gain. 2 hours.
Thu. 18th. Cold and windy, hour of kayak on the lake. 3 x 2 min sprints, well sort of it was bloody rough water, knocking me every which way.
Keeping fit and strong and enjoying myself.
KCgeezer wrote:
Meanwhile in stuff that matters.....
https://www.treehugger.com/sustainable-fashion/adidas-futurecraft-loop-fully-recyclable-shoe.html
I would try these. The backs of the heels look super soft for my swollen Achilles.
amkelley wrote:
Charlie wrote:
Onward cause there is no reverse.
I should make this the motto of my life. Wonderful.
KC, I loved your race report. You did a great job of pulling it back together after a rough start and finishing up with a great second half and a fine time. I haven't been able to run 1:26 in well over 20 years so that sounds great to me! And although the race didn't go the way you wanted, it must have been fun to be mowing down slower runners for the entire second half.
Allen1959, I have often wondered how fit I could stay as a runner by doing minimal running and a lot of bike work. The problem with the bike as training is that even for someone like myself who lives in a rather temperate climate, cycling just doesn't work for me during about 7 months of the year because there just isn't enough daylight to get in my rides either before or after work. May through September it works pretty well, but being largely confined to a stationary trainer October through April really sucks. How do you deal with cross training on a bike during the winter?
If you are running for up to 90 mins during that period then why can't you ride?
A good helmet light and a mountain bike with front suspension and I am good to go in the dark. I do have a nice dead end 2.5 km uphill bitumen road which is good to get some quality riding on. I ride on the local gravel railtrail (50 kms of it available) but also on backroads and some of the better forestry roads. I realise there maybe some personal safety concerns for you and maybe a lot more traffic issues. My town of 2500 is pretty safe and most of it relatively traffic free.
Hey Mo Pac nice to hear from you.
Mtn Bikes ROCK fat tires harder to push but way ezr on the body.
I ride most every day for half hour or so some trails but mainly around town er big city 8k once all them city folks figure out they are living like sardines we will have to build a wall Florence Or. loving it.
Down the road I might get an eBike. Older dude rolled past me like I was standing still bet he enjoyed my expression realized he had a motor but was still pedaling pretty hard HUGE Wheels and Tires:
Kinda like this lady except 35 years prettier:
https://reallygoodebikes.com/blogs/news/2019-fat-tire-electric-bike-showdown
Just finished best run since I started this campaign in Oct 2016 33 minute slow tempo forget the pace was able to run comfortably at 80 percent of mhr for the last 11 minutes in third went 70,75,80 percent of mhr. Not sure why because I also adjusted my diet from 200 calories of carbs a day to 600 so this could be the reason why.
*Week 410*
Greetings, 50+ers! 'Tis Easter Morn; Third day of Passover; much to be grateful for, even as I continue to muddle through this semester. Little to report as they keep piling more stuff on that needs completed prior to the end of the semester: I'm now on a Biology Faculty search committee where we need to review all the candidates by mid-week next week and then select our top 5 to interview the week after, and they put me on a SACS re-accreditation committee that needs to review a pile of documents and submit a report within the next couple weeks, as well. Fun, fun, fun! ...And that one week of the year where allergies just makes my nose run like a faucet? Yeah, that started yesterday. Yes, I'm kvetching a bit, but that doesn't nullify my statement at the top of the paragraph. This too shall pass, but gotta work through it.
Did I run this week? Barely worth mentioning. The one semi-workout I did Tuesday knocked me on my keister. I did get a nice long brisk walk in yesterday: 4-miles in an hour. HR was kinda high (130s) which is indicative of how things have really knocked me down over the past few weeks. I figure I've still got 2-3 weeks of nose-to-the-grindstone, then maybe (praying) things will let up.
Props to SCgal on the duathlon last week; I had a few of my Bluegrass-area friends that were there, as well. They had a great time and exceeded their goal expectations.
Masters 10km Championships are next Sunday in MA; looking at the entries it seems it will be almost exclusively an East-Coast affair.
That's all I've got. Hope your week's been much better. Any more spring races to report?
All the Best![/quote]
M59
5'11" 182 lbs
Training status: Knee rehab; reintroducing running
Goal: 15K in August
April 15-21, 2019
M- off
Tu- 40 mins treadmill @ 5%
W- Bike 18.3 miles @18.1 mph
Th- 5.0 miles @ 10:30/mi (roads)
Fr- 4.6 miles @ 9:47/mi (roads)
Sa- 20 mins elliptical; 20 mins treadmill @ 6%
Su- off (probably)
TOTAL: 15.0 MILES
Target race is in 15 weeks; I have a long ways to go. My planned double-century is in June, so I need to schedule a few rides longer than 18 miles, too! Fortunately, I can take long lunches for midday rides. Roads here are well-maintained, flat and relatively traffic-free; during my Wednesday ride, I shared the road with only five motor vehicles (and one other bicycle).
lucKY: I hear you on the work-messing-up-running thing. Days when I have to drive 460 miles make training tough…hence my limited miles. Maybe we can become “real runners” when we retire?
Allen1959: Great seeing you coming back! That’s the difference with us oldies, we’ve learned a few things and you are putting that knowledge to work! Nice.
Tue = 4 miles with 10X 1 min on, 2 off + 2hrs yardwork
Thr = 4 miles with 3 @ 7:51 pace (7:52, 7:56, 7:46)
Sat = 5 miles track: 3X 1600 with 1 lap jog (6:53, 6:54, 6:57)
Sun = 4 miles easy on cinder rails-to-trails
Pretty good week of work.
I’m signed up for one of the Susan G Komen 5K’s May 5th. I plan to go out at 7:25 pace and hope to negative split it. If successful this will continue my very slow improvement curve. Since we are all so excited about age-grading…. I finally plotted my last 4 races and it goes like this: 8/11/18 = 64.18%, 2/9/19 = 66.62%, 2/16/19 = 67.06%, and 3/16/19 = 68.99%. My goal is 7:20 pace which will be a 70.23% (@ 60.28 years old). I know I’m one of the slower folks here but I’m happy to be continuously improving on low miles and, above all, feeling 100% solid.
Have a good week folks!
No major complaints this week. The biggest issue was the strong winds we had for several days. Tuesday I changed from my usual route to a more protected one. Also was doing some yard work on Friday and my hammy spoke to me reminding me that it’s still not quite 100%. I took a little off of Saturday’s volume to give the hammy a bit of a break. But the intensity has been naturally improving and is now essentially back to where it was just prior to my spring break. No golf this week primarily because of the wind, but also to keep the hammy quiet.
Sun: 51’ jog; body wt ex, partial med ball routine
Mon: walk w/ the bride
Tues: 50’ jog; body wt ex
Wed: off
Thu: 50’ jog; body wt ex
Fri: walk w/ the bride
Sat: 47’; body wt ex
Best to most!
my sympathies on the reaccreditation work. The program i'm in is up for reaccreditation this year, with late May site visit. Really an unbelievable amount of work -- I fully support the general idea, but the regulations and reporting creep has gone too far IMO.
on a happier note, Spring is here -- one great weather day after another.
M 1:30 double
Tu 1:00 with strides
W 1:10 with 4 X 6:00 @5k effort (4:00 recovery) -- around 1600m each, first two slightly less, second two slightly more
Th 1:45 double
F 1:10
Sa 1:20
Su 1:10 with strides and test drive of x-c spikes before x-c race next Saturday
Wednesday track workout gave me flashbacks to my one year of college x-c, in which a Weds. staple was 5 X mile starting every 10:00. Our coach NEVER tired of joking at the start of the workout that "for some of you, this will amount to a continuous run". You probably had to be there, or even to be him, to consider this hilarious.
have a great week,
Dave
Good morning. We have had enough rain and warm weather that water release from area dams has increased. The Eagle Greenbelt, one my preferred running location, is now closed due to flooding. We probably won’t see is open again until summer. Beautiful time though, before we hit the dry months ahead.
In 2019 so far, I have had 8 weeks averaging 25 miles and 9 weeks averaging 36 miles (running and walking). The consistency is paying the dividends of better fitness, nothing special, but improvement. I’ll take it though. My week:
Monday: AM- 2 miles easy; 2 x ( 4 x 150m hard speed / 50 m easy; 400m easy; 4 x 300m good swing / 100m easy) 400m easy between sets; 2,000m easy; PM- 3 mile walk
Tuesday: 4 miles easy/walk; core; 3 sets of 9 reps free weights
Wednesday: AM- 2 miles easy; 3 x 1,600m tempo pace @ 8:51, 8:29, 8:26 / 2:00 rest; mile easy/walk; PM- 3 miles easy/walk
Thursday: same as Tuesday
Friday: 4 miles easy/walk
Saturday: 5 miles easy/walk
Sunday: Off
Wife is doing the traditional Easter Dinner this afternoon with family over. I’ll try to not eat too much. Have a good day and week.
Igy
Easter / Passover greetings (we get to celebrate both in our mixed household)...hoping all of you 50plusers had a fine week of training.
Been 5 weeks since my cortisone shot and am making a little progress in spite of the crazy 50+ hour work weeks...did however manage a whopping 22 miles this week including a solo and quite windy two mile time trial on the track (actually 3200 meters...yeccch)...had hoped initially to break 17:00...two laps in and ahead of schedule, I re-directed goal to breaking 16:00 ...was 7:43 at the mile and hanging on for dear life but came home in 7:23 for a 15:06 tally...pleasantly surprised even though is more than 6:00 slower than ancient PR...particularly pleased as I've been mostly relegated the last 8 months or so to slogging about at a pace that is more than 6:00 per mile slower than my ONE mile antique personal best...Alas, I am SO grateful to still be out and about running around in circles... and say a little prayer of thanks every single day.
Hit 110,403 lifetime miles this week...hoping to hit 111,111 by Hallowen..oh, the s&%t I do to stay amused these days.
Sending all of you good vibes for a fantastic week of racing and training...very much look forward to hearing of your triumphs
your pal,
MF
Happy Easter/Passover/Season of Spring to all! Lots of people up and posting early today. Pursuant to Rtype's comment, in my first full year of retirement I can attest to the fact that it is much easier to stick to a training plan with pesky things like work responsibilities not disrupting it. Having said that, I continue to try to find that optimum balance between sticking to the training plan and modifying it if my body is sending signals that something different should be done. My goal this year is to be heading to peak fitness in September and to hit peak fitness at the beginning of December, so for the present I think an extra day off here and there is better than possibly overdoing it a bit at this stage of my training. At least that's how I rationalized taking two days off this week. 37 miles for the week with a good workout yesterday.
M- 7mi walk w/ strides every 1/2mi
T- 8mi hills 8:38/mi ave
W- 7mi walk w/ strides every 1/2mi
Th- Off
F- Off
S- 8mi - 2mi w.u., 3 x hard mile/easy mi (hard miles: 7:02, 6:53, 6:59)
Su- 7mi walk w/ strides every 1/2mi