CM: thanks for your detailed description of the race, very interesting. I looked through protocols and your result is indeed very impressive: you would be 2nd in the 10 years younger group (M 50-54), bravo!
CM: thanks for your detailed description of the race, very interesting. I looked through protocols and your result is indeed very impressive: you would be 2nd in the 10 years younger group (M 50-54), bravo!
Charlie, I decided the risk was small but why worry. Got a shot in both arms 3 days ago and the second of four tomorrow. The resort owner was a doctor at the hospital I went to and set everything up and was only there for 10 minutes.
In Thailand there aren't dire consequences for the owners of dogs that bite. Owner told me to start feeding them and I have been doing this for days now, Want to kick the one that bit me but I feed them with a big smile.
Ounce of prevention worth a pound of cure, feed em and they will quit biting , hey maybe we should use this method to reform our criminal justice system Rob a bank get a free lunch at Denny's.
Took it to the track today some rust but not bad at all no spikes
Cautious 5 x 100 R jog 100 rolling start 21, 22, 19, 17.64, 16.65
Encouraged with the 16.65 I decided to try for a sub 16 no rolling start
After a 4 minute jog on the old wavy track I felt really good smooth 16:14
short speed before long speed
Coyote Montane wrote:
Charlie wrote:
CM man I was pulling for you Nice race! Did you run with the 65 year old who went thru the half in 1:27 ?
just making the doughnuts 2 runs 75 and 60 minutes with most of it zone 2 which is a guess what we used to call junk miles;) to fast for slow and to slow for fast
also tossed in an 800 at the end of the 75 min run 2:47 at mile effort so that is a good sign.
did my usual 3 hours per day easy 20 mile bike rides 80 minutes /15mph easy 60 minute walks 17 min mile and easy rowing about 5k per day This is what I am made to do
Thanks Charlie, had a good training block (hit my mileage goals--peaking at 75 miles and getting 4 in the 70 mile range-- and workout levels) but the miles and workouts did not really result in a boost in aerobic fitness, as I think marathon training always has in the past. In fact, kind of plateaued if not dropped a notch in my prep races after that half in April.
Plan was sub 3 and to make a big leap on that ARRS list on years between first and last sub 3s. I ran at 6:51 through 20 yesterday, and was still hanging there until just before 23, when my legs got dead. Last 2.3 were at 7:35. Ended up with 6:56 pace (3:02) but won age group. dhaaga, your turn! Hopefully you can do it.
I don't know if I have any more of those in me, marathons are hard to finish let alone do sub 3 into my 60s.
Good to hear Mrs. Igy is doing better. Sorry about the health and injury issues here. Great running cbd--I'm on the fence for Ames. 5 weeks isn't much time to recover. But might sign up before the deadline, see how it goes next month, and just scratch if I'm not feeling ready.
Happy Solstice everyone, and stay healthy!
CM 3:02 is still an achomplishment. Just to survive 26 miles is something. I remember my first marathon right after my college xc national race. I ran my first 10 miles in 55 minutes. Was walking by 21 miles. Because of my decent aerobic engine I think the marathon should be my best distance. But I have never really run a good one compared to my other performances. Maybe someday I will try again. So CM will we see you back on the roads and xc courses at the masters championships this fall? Say "yes."
Coureur des bois wrote:
CM 3:02 is still an achomplishment. Just to survive 26 miles is something. I remember my first marathon right after my college xc national race. I ran my first 10 miles in 55 minutes. Was walking by 21 miles. Because of my decent aerobic engine I think the marathon should be my best distance. But I have never really run a good one compared to my other performances. Maybe someday I will try again. So CM will we see you back on the roads and xc courses at the masters championships this fall? Say "yes."
Thanks. My debut and follow up marathon efforts at age 25 were better than all other distances at the time, except 10K. However, masters efforts have always been below. I'll probably give it a couple more whacks though.
As for USATF GP, likely yes. I want to do the 12K in Sept. Up in the air about XC, but would like to hit at least of one of the three coming up in the next 6-7 months.
Good luck in Ames. I was thinking strongly about signing up for the 10000, but have decided to get a full recovery and proper build up.
Am still in transition after having 4 screws fuse together the naviculear and cuneiform in left foot. The month of February was spent re-learning how to walk and then doing similarly through March with baby steps jogging.
June has been a huge 'break through"and looks like this quite decrepit 65 year old, will log 130 mi for the month ,
including a first 'racing' effort in more than a year, a 25:53 5K in Eugene...the very next day I was coereced to go jogging with 4 past Olypians pals (all sub 4 milers)...all 10 years younger...and totally held my own
I've unfortunately had to skip the 2nd the half of Oly Trials for pre-surgical protocols on a rotator cuff re-buid in 4 more days.
Will take me out of the loop for 6 MORE damn weeks...but, I am seriously ass hangry to get it ON in Q4 2021/ early 2022
REMEMBER: The body is an amazingly adaptive machine...you can prepare for aforementioned down times and turn them into your friend going forward....all you need is discipline, focus, commitment to the process, and a plan...oh, and THEN, you've actually got to execute
I anticipate posting some semblance of factual track workouts and races here in late September and/or early October...once the orthopoedists give me the green light to go 'sling free'
Regardless, embrace where you're at... come to grips with it.. develop an action plan, execute , be patient...and then go kick some serious geezer ass.
MikeF. Inspired! Why do I keep coming back? To be inspired.
2 sixty minute runs backed off the pace and did some quality on both days.
Both quality efforts were rust busters
-5x100 last one 16.14 no flying start on the old wavy track. Very happy with the time , close to all out no pain or even tightness . Sore for 2 days.
-15 minutes at lactate threshold on an out and back course in the sand dunes.
Keep focus on building zone 2 base only run when fully recovered but make the runs count. Cross train to fill in the base. Keep advancing quality without compromising zone 2 development.
Short term Goal of a sub 6 at 65 in September
Onward!
Greetings 50+ folks and Olympic Trials Fanatics. Will be interesting to see who is the toughest mentally with the triple-digit temps in Eugene.
Pretty solid week for me as the aim to race well in Ames continues. And, before I forget, the fields are looking stellar if you truly appreciate the competition. I sure do.
Wed = classic Coach Carleo Workout.
2 sets of 800-400-200 with 2mins rest @ 2:36-75-35 2:33-75-35 then 5min break
1 set of 400-400 with 5mins rest @ 73-71
Sat = 8 x 400 with 2min rest @ 77-77-76-76-74-75-75-75
Gotta like it when you are lactic tired and feel better and faster in the second half of the set.
27/28 Days to get fitter, faster, tapered.
Hope you folks in the West are keeping cool. Whew, looks bad out there.
M = 2 easy
Tu = 3 easy
Wed = 2 easy
Thr = 3 easy
Fri = 2 easy
Sat = 3 easy
Sun = 5 medium hard
20 miles total, Weights M, W, F
Just puttering along enjoying running and, thankfully, all parts feel good. Day 15 of my mini-streak.
Have a good week everyone!
KPdx- stay healthy over these next couple of weeks and I'll see you in Ames.
We are burning up here in the Northwest with temps over 100. But full speed ahead. I am normally done with my workout by 6 AM so no heat problems.
Significant wo's this past week included, a 16 miler at a controlled pace around 2 hours, 6x800 at 2:46 with a 200 jog followed by a few short fast steep hill sprints, a hilly 12 mile run, and a threshold workout on the grass 6xmile with 60 rest avg 6:31.
A solid sort of week by my standards.
Past our "shortest" day. Weather is pretty miserable but nothing extreme.
Mon. 50 mins of solid kayaking on the Campaspe River after work. A 9 pm 3 ish km shuffle around town just to move the legs.
Tue. Usual trot up my hill and back. 3.2 km/160 m. in 26 mins. Then unto the mtn bike. 3 x 10 km loop. 28 27 and 25 mins.
Wed. 11 km spin on the mtn bike then 14 km hilly dirt/gravel run (about 200m) 82 mins a couple of fast kms 4.20 ish enroute.
Thu. 53 mins kayaking then 3.2 km run up and down the usual hill in 27 mins.
Fri. 3.6 kms run up and down the hill in pouring rain.
Onto the mtn bike and slogged through the mud in pouring rain, fingers and toes numb by the end. 32 kms in 94 min.
Sat. 10 km mtn bike loop in the morning.
Afternoon. 3.5 km jog then 2 km run watching club race. Then muddy 2 km fun run in 9 mins.
3ish km jog.
Sun. 1.5 run with strides. Muddy trail 6.5 km club race in 30 mins. Finished off pretty well.
11 km spin on the mtn bike then shuffled a 5 km trail loop.
Well done on the marathon CM.
Hope everyone had a good week. What a fantastic week of Trials. Already looking forward to the Olympics next month.
Feeling better this week as the blood thinners do their thing. Coughing is nearly gone. Feeling a bit stronger but lightheaded still at times.
M - Weights (5-3-1 program)
T - 45 min hike
W - off
T - Weights
F - 30 min hike
S - 45 min hike
S - off
Going to start some short light running this week. Hope you all stay healthy and have some fun.
I managed one training report two weeks ago and since then everything has been rather disrupted.
M70 – 1.80m – 65kg
14-20 June
Mon – 30mins
Tues – 1500m race – 5:23.2 (consistent with other races so far this year)
Wed – grass session – 6x600m – average 2:15
Thurs – 50mins
Fri – Sun – no running
Weekly total – 36km/22miles
21-27 June
Mon – 50mins
Tues – 40mins
Wed-Fri – no running
Sat – track session – 4x500m with 4min recovery – average 99.6secs
Sun – 60mins
Weekly total – 36km/22miles
Aiming to run more consistently over the next few weeks, building up the miles in preparation for a 10k race in September.
Best to all
KPdx, Nice workouts! What distance and AG are you racing in Aims? I've never really have AG competition here except for the marathon ( I struggle with heat ). It would be fun to see how I would stack up in America.
MikwF, The best of luck with the rehab but it seems you have a great attitude.
Lots of SLOW running this week but was on my feet 12 hours and hit 73 miles. 25 of those were on the treadmill fast walking at 20% incline( easy but after an hour it gets a little difficult). The track is under water and been enjoying the trails and dirt roads around my new hotel in the same town. The dogs at the old hotel ate my adopted kitten and needed to move on. One of my runs takes me over two 1/2 mile long suspension bridges to a deserted island in the Moon river, Do not enter signs are in Thai so I ignore them and just hop the sections that are missing planks. Fun stuff!
Finally was able to register for a vaccine shot on August 8th and hope to be out of here soon after. Been interesting but nobody here runs or exercises. Need a little more civilization.
Greetings to all!
Unusual heat is pressing us, northern folks, hard here. Not that tough as in the BigMango's "shelter", but +35 C (95F) every afternoon since previous weekend is too much. This is aggravated by a very long daylight (c.a. 17.5 hrs not including two twilights 1 hr each) due to 56+ deg north latitude. Such things happen quite seldom here, maybe once per 5 years or more.
An additional problem is that I am not an early morning runner. I get up early but my feeble carcass needs at least 2 hrs on feet before it can react adequately to the accelerator pedal.
Thus, both workouts were at 84-86F and I preferred to scale them down.
On Tue, made 5 x 4'42” (av) in the forest (instead of planned 5 х 6’15” on a longer loop) at the effort about “5K race pace + 5 sec/km”.
On Thu, planned to have a CV run for 30 min, but gave up after 22:30 and switched to moderate.
Nevertheless, a 12-mile LR on Sat. morning was OK. As a week ago joined my (slow running) son, but this time inserted 5 speed segments (3 uphills for about 1’30” and 2 on a flat field for 6-7 min). So, it was more like a fartlek for me.
Surprisingly, today felt quite OK after the LR. Planned to have an easy run (after 2 hrs work in the garden and 90F before noon) but quickly progressed to moderate and finally made 1500 on the forest loop at 5:56 (equivalent to 5:42-5:44 on asphalt).
So, have not reached a min bar of 40 mpw that I set for myself for this period. Anyway, “cut the confessions, forget the excuses” as it was sung in “JC Superstar”. Will try to work harder the upcoming week.
Wish nice and injury-free runs to everyone!
We are not immune from the Pacific Northwest heat here in southwestern Idaho. Early morning runs are very comfortable though with low humidity and temperatures in the 60s. Makes me wonder why wait until 10:00 am to run the women’s 10,000 meters?
Mrs Igy’s recovery continues, with a big jump toward normal this week. Our three cats appreciate being spoiled again, and the laundry gets folded properly and manages to find its way to the correct dresser drawer. Like Mike F says, the human body has an amazing ability to repair itself.
As for me, the training increases in intensity, and as it progresses I find myself needing more rest. The compromise is best made on my biking/rowing day. My week:
Sunday: Off
Monday: 4 mile mailbox fartlek
Tuesday: 2,000 yard swim
Wednesday: 3200m easy; drills; 8 x 100m repetition pace @ 6 = 21, 2 = 22 / 100m walk; 400m walk; 4 x 400m repetition pace @ 46, 47, 46, 46 / 200m walk: 800m walk / easy
Thursday: Off
Friday: 2,000 yard swim
Saturday: 3200m easy; 4 x 100m repetition pace @ 3 = 25, 23; 200m walk; 1600m tempo pace @ 8:03 / 600m walk; 1,000m interval pace @ 4:57 / 500m walk; 500m repetition pace @ 2:14 / 300m walk; 250m fast pace @ 0:57; 800m walk
Have a good week.
Igy
Typo of course 4 x 200m @ 46, 47, 46, 46…..not quite ready for Michael Norman or Rai Benjamin😹….
Hi all,
Copy fun week with
Mo 8x40m flying, 4 miles easy
Tu 30 min jumps and drills uphill
We 7 miles easy
Th 7 miles with 10k zone 2 in 46 min, 4x100m buildups
Fr 7 miles easy
Sa 3x100m in 16 sec, 4x200m in 32 sec, 3x100m in 14s; all with slow walk back recoveries
Su 1:20 h recovery jog
Saturday on track for the first time after our 3rd covid wave. All runs in spikes which was a bit much for this first time. Had some aching in my ankle in the evening and kept Sunday's run short and very very easy. I like this weekly structure and will copy it more weeks until I feel for a change.
Have a good week!
[quote]Coyote Montane wrote:
Plan was sub 3 and to make a big leap on that ARRS list on years between first and last sub 3s. I ran at 6:51 through 20 yesterday, and was still hanging there until just before 23, when my legs got dead. Last 2.3 were at 7:35. Ended up with 6:56 pace (3:02) but won age group. dhaaga, your turn! Hopefully you can do it.
---------------------------------------------------------
Great race! congratulations. I'm sure tough not to break 3 when you were on it for so long, but you still hit my favorite numerological goal, breaking your age in minutes (first 2 hours free). I managed that for the first time at 45 and what certainly appears to be last time at 56.
good week on my end other than rising humidity. Gym in our building just reopened the other day, so I'll have more cross-training options now and can go back to double-dipping by finishing reading the paper as I start easy runs on the treadmill......
M 55:00
Tu 1:15 with drills and strides
W 1:25
Th 1:05 with 5 X 3:00 (2:00 jog) at 5k pace (a little short of 800 each, roughly 6:15/mile pace)
F 1:40
Sa 1:30
Su 2:10 with 20:00 at marathon pace (17:34 thru 2.5 miles)
have a great week,
Dave
Monday: 7 miles
Tuesday: 7 miles. Weight lifting
Wednesday: 7 miles 4x150
Thursday: 7 miles
Friday: 7 miles
Saturday: 7 miles weight lifting
Sunday: 8.1 miles
Just noticed a new guy in my age group ( 65-69) whose 5k time is 3 minutes better than me...
Welp, I’m fighting for 2nd now ha... geologic time can’t be made up.
Race week next week