Masters Weekend Runs and Races

Congrats on the pushups! 41 is great. I used to do 3 sets of 20. I am working toward that again, and I'm doing 3 sets of 13 so far.

Stick with what doesn't hurt you. I'm still on the elliptical and the stationary bike. Week 3 of forced rest has begun.

Have a great week!

Back after a week off. Spent last weekend in Vegas and jumped out of a plane with my son. That was interesting. They guarantee landing or your money back.

This week, decided to do two workouts only and my body thanked me for it. Miles are down to 32 but my knee pain is gone. So that is all good.

Enjoy the day tomorrow and remember to thank a Vet.

Very solid week here, the kind I have been wanting and needing.

Mon. = 0

Tues. = 2 miles treadmill at hard pace, core work.

Wed. = 48 minute of desert running, rolling trails.

Thurs. = 30 minute of desert running, faster pace.

Fri. = 2 miles treadmill, hard pace, core work.

Sat. = 3 miles teadmill, hard pace, core work.

Sun. = 90 minutes of fantastic desert running, rolling hills. Filled the ol' CamelBak up and just enjoyed.

Finally found my original pair of Pre Montreal spikes from 1975 and my pair of original Oregon Waffles. Hidden in a box of treasures. Both pair won some nice races and Pre Montreals helped me to my 4:09 - they wanted to go sub-4 so bad!

Have a good week!

Nice push-up effort. Got love age-grade when we get over 50+.

These young High School kids get faster and faster each - some great coaches out there that know how to develop talent. 9-10 boys under 9:00, 5 girls 2:11 or faster in the 800! :46 400!! Great State meet.

Two workouts this week on six days.

Weds - 8 x 3:00 hill

Sat - 8(400, 200). :70/:32

Staying off any bridges in Washington as long as I can.

Cheers

Ynot

Friday was day 30 in the boot post surgery, and hopefully the last day. Yesterday was the first time I left the house without it when we went shopping for new kitchen appliances. No harm done.

Today was day 14 on the stationary bike or elliptical. Aerobic fitness isn't too bad, but it's still not running. That's probably still a few weeks off.

Happy Memorial Day. Next week we'll be up in Eugene for the Prefontaine Meet.

Wishing everyone a great weekend. I'm doing light running with my achilles problem. Thanks to those that have served.

Happy Memorial Day to everyone,

I love the push-up challenges, as I've always been very strong in that department, and I'd even go further with a pull-up contest. Us skinny runners can really go to town on those. I hope I can knock out 41 push-ups at 50 though, I have 10 more years.

As far as the running thing goes, it was a great week helping out some of the elite ladies at Nike.

Monday: 7 miles easy

Tuesday: Workout with Kara--

1200-3:37.5 400 jog

5 X 400 with 60 sec recovery 68-68-69-68-68 400 jog

Mile-5:00.3 400 jog

5 X 300 with 60 sec recovery 50-51-50-50-50 400 jog

1200-3:38.2 400 jog

5 X 200 with 60 sec recovery 32-32-32-32-32

Wednesday: 7 miles easy

Thursday: 7 miles easy

Friday: Workout with Sara Vaughn--

1600-5:03.2 400 jog

1200-3:41.3 400 jog

800--2:24.3 400 jog

400--1:10.4 400 jog

1600-4:58.4 400 jog

1200-3:39.8 400 jog

800--2:22.1 400 jog

400--1:03.4 400 jog

4 X 400 69--69--70--69 60 sec recovery

3 X 400 66--64--62 90 sec recovery

Saturday 9 miles easy

Sunday 11 miles easy

Legs feel a little heavy because of the volume, but hopefully I'll do all right at the Oregon Road Mile Championships on Memorial Day. I pretty decent Masters field, as 4 of us have gone sun 4:30 this year. Hope every enjoys the long weekend, maybe I'll tell you all how great Fast and Furious 6 is next week :)

Ahrlin

ahrlin, I'm a bit jealous of you getting to keep those Nike women on pace in their workouts. But you've certainly earned the privilege and are an inspiration for the rest of us.

I just squeaked over 30 miles this week with two days lost with work travel and the JP Morgan Chase corporate challenge race on Tuesday. It looks like my company qualified two teams for the championship next year at an undisclosed location (Buffalo, Boston or Frankfurt are candidates as far as we know). The plan was to pace our fastest woman to a 5:35-5:40 mile on the 3.5 mile course, but I told her to shadow a woman who was breaking away. Boy did she ever. She was 5:32 at mile one (I was 5:37), and she cruised to a course record of 19:32. I relaxed a bit too much in mile 3 (chalk that up to not enough racing) but was still happy with 20:13. It felt good to be racing - only race since Thanksgiving was an indoor mile - need to get in some more 5ks and keep up the track workouts.

Next up, a few track races and then the Utica Boilermaker.

I hit 100 miles for the week for the first time since maybe February or even December and I could feel it with the heat getting to 90 and South Florida humid a few times this week. I needed a ton of long naps to adjust after five weeks or so in the 60s, one in the 70s, and 92 last week. Still, I felt strong early in the week, running a lot faster than the previous weeks on easy runs, had a one day near cold hit my Wednesday shortened workout (2x1k in 3:22/3:38!!, 400/200,400/200--78/38/75/38), ran better in a shortened Friday workout (2x200 easy-38,38; 5x400 (200j)-75,75,75,74,72), and did okay after beers Saturday morning with 11 timed around 6:30-40/M. 5k on the track next week and hoping at least to make it respectably under 17 and then looking to run a 5M in NYC on Father's Day in decent shape next month.

Happy holidays to everyone (we're having one in the UK today as well), and apologies for absence. Life has been a bit crazy lately, with a lot of kids exams (my oldest son's academic future largely depends on a big set of exams aged 16 happening right now) and 3 projects at work all arriving at once. Fool that I am, I was attempting to combine that with 70mpw and hard training, but it wasn't adding up. Aches and pains coming out of nowhere. Early in the week, I realised I was exhausted and just stopped running halfway through a session, and took a couple of days off.

This weekend brought the County Championships, which used to be the highlight of many a young athlete's year in the UK. Sadly, things are in decline in the distance at least. The 5000m, which would have seen a dozen 14:00-14:30 guys hammering each other, only got 11 entries, of whom just six showed up and none of them have gone faster than 15:30. Half of them were in my club and about like me. We ended up having a lovely little race with everyone in a pack running 78s, waiting and watching, and with a couple of laps left I realised they were all breathing harder than me. I got nicely sat in second, things wound up a bit with 400 to go, and hit the gas hard at 250 just as somebody came up on my shoulder. Amazingly I got away and have now won my first ever County Championship at the ripe old age of 47!

Next race in two weeks, when kids exams are all over. I'm looking forward to dropping down and doing 400s, 800s and 1500s for fun over the next six weeks...

A solid week with clouds, rain and a little sunshine mixed in here in Seattle. A few days until the All-Comers season begins, there is sup. to be a fast mile on wed with a few HSers trying to go sub 4:10. Should be a great first meet of the summer!!!

Wed 3x800 Kicking off 75 sec pace(dropping to 60 sec pace)

Sat 8x400(70-64) 12x200(33-29)

64 miles/week

JC

re; pushup contests - there has been talk about having one in my office, and a 25 year old kid has been talking big - I would love love love to take him out.

Anyway, good training week - I have been having trouble maintaining pace in races so I have been doing regular tempos and they keep getting better - I'm down to the paces I have done just before good races, so maybe my season will turn up.

And my easy runs have moved 20 seconds per mile faster without any additional effort - that is usually a good sign.

No races til june 12 when I start a 3 month intensive band of races.

On the proud father side, my 9th grade son won his city championship in the steeple - that was a thrill.

I’m a skinny runner: Currently 50 Pullups strict nonstop and 100 pushups (2:00 minutes.) Goal since age 25 has always been to knock out 50 @ 50 strict for pull-ups. Full lockout and chin above the bar- no kipping and two cameras for video proof. Six years to go to reach my goal.

Who knows maybe 55 at 55 is next.

Pushups:

We recently had a contest at work. Use the half sided foam roller- sits about 1" up off the ground. Chest must touch on the down portion.

To ensure full lockout and to limit subjectivity:

A thin elastic band is stretched between two poles/anchors. Start in the fully locked out position and lower the band down so it just touches the upper back of the competitor. The participant must touch the band with their back on the up- lockout portion in order to maintain full range of motion. Most people who do pushups have terrible form or only do 1/2 the range. Once the clock starts, the only rest is in the lockout position and knees are not allowed to touch the ground or the attempt is terminated.

Good luck in the mile! To think the new Master's runner Geb ran over 6, 4:30 miles back to back in his recent 10K

Quick update...

Oregon Masters mile was held today. The weather was absolutely horrendous. Wind, buckets of rain, and very slick road surface. I threw a goal time out the window, and just decided to race and stay on my feet.

We went 1:10--2:20---3:30---and I kicked the final 400 and won in 4:34.30. Masters speedster Ian Gillespie was 2nd in 4:35.70 and my brother took 3rd in 4:36.60.

The open men were similarly slow, as the three 4:02 milers in the race went 1-2-3 in 4:17.70---4:19.30---4:22.60. You just couldn't make the turns with all the rain making it very dangerous. They split pretty even as well, going 1:05---2:10---3:14---4:17 and so on.

Fun times as usually in the soggy NW.

Ahrlin

Nice job.

I would have staye in bed.

Keep up with the pullups!

AFTER a year off for treatment for cancer and radiation, I will run my first race on June 9, event 800 m , I will turn turn 73 this fall.

mr cool Satch wrote:

AFTER a year off for treatment for cancer and radiation, I will run my first race on June 9, event 800 m , I will turn turn 73 this fall.

You, sir, are awesome.

my time will be slow, will be happy if I just finish.

30 miles this week. The most since my achilles surgery 7 months ago. Feeling pretty good. Is still awful hard to run on trail (which is very sad since I live in Bend). Still doing workouts on the alter G as my tendon can't handle the stress of faster running. Looking hopeful.