Masters Weekend Runs and Races

I continue to slowly progress. I'm up to 1.5 miles 3x week.

I lift twice a week and on one of the running days I also fit in about 30 minutes on the elliptical. My running has been done on an indoor running loop in my gym --it's lots softer than a track and my doc said to stick with surfaces that have a bit of "give" to them as I build up. Yesterday I allowed myself one lap of walking halfway through my run and I even picked up the pace on my final 400m. The Achilles continues to cooperate. It's difficult to describe the feeling --it definitely feels more fatigued than the other foot but I can't call it pain, and it feels fine after I recover.

My goal is to compete in the March Indoor T&F National Championships.

Keep running!

Nice to see the sun up here again after a week of rain. Put a rag tag team of guys together and raced at the Willamette University Charles Bowles Invitational. Thought we all did decent. I placed 24th overall amongst the college kids on a spongy, normally faster course. The rain made the bark dust paths really soft, but at least it was nice weather. I wound up running a respectable 25:27. The first mile felt fast, but we reached it in 5:00, so I knew the times would be slower today, so just tried to race instead of worry about hitting splits. Never got passed, but I did manage to pick off six guys the last mile, so that felt good. Not a bad season opener.

Week went pretty easy:

Monday--7 easy

Tues--3X600-400-200@ 1:35--62--30

Wednesday- 7 easy

Thurs- 8x400 @ 65

Fri--5 easy

Sat--race

Team tied for 2nd place but bumped to third on our sixth man. That's only happened to me once before. Team went--

Chris Reed WOU coach 24:50

Zeke Van Patton 25:27

Me 25:27

Jesse McChesney 25:29

Justin Englund ex WSU runner 25:57

Chris McIsaac 26:00

Cody Barton 26:25

Most of us are from Washington, so that was fun.

Looking for more racing over the next month.

Ahrlin

Solid running.

I'm almost up to half your weekly mileage.

Looking forward to hitting the next age group in a few months.

Off to the track

Next Sunday racing the mile at a local All comer meet.

Been working out on a lot of soft(er...because of rain) trails and grass fields this week. Training for first xc effort next week (10 k) on a challenging course, by upping the volume on speed days.

Tues .. 10x 3:00mins

Fri.. 15min @ 10k effort 5:30 pace, one rest, 3(3:00, 2:00, 1:00) quicker

65 miles in six days

Go Seahawks

Decent workout today. 3/4 TT on pace for top masters mile time in the US

Two weeks out from World Masters - I'm kind of surprised no one on this board is going, as lots of Brits seem to be.

70 miles

Tue: 10 x 90 second hill, 2min jog back - club session

Thu: 5mi tempo in 27:40 - overcooked it a bit and got tired

Sat: 600-500-400-300-200 x 2, starting to feel sharper.

The hard part is the diet. I slimmed down a bit but it seems that if I catch sight of a cookie and I jump a kilo overnight. I'm dreading trying to maintain this as I cut the mileage. I recall Pete McGill being asked his secrets and saying something about "dieting harder than you'll ever know..." :-(

Arhlin, nice race! It gave me a boost to see you racing there, too! I had a blast running with the college girls as I was constantly able to pass people - about 80 I think - (it helped that I was DFL the first 200m) and I ran a solid time and was close to being in the top half overall.

Best of all, I passed a bunch of girls the last 500m and no one passed me back - which I count as a major victory! Afterwards, I had to bolt to get to Blue Lake (75 min. away) to catch my youngest's xc race.

Have fun in WWU, Tony! I am taking that week off to prepare myself for the dreaded Upper/Lower Woodland course the following week. ugh.

Great run Ahrlin. You continue to inspire.

Had a decent final 10k before my goal marathon in 3 weeks.

Ran a 33:27 in windy, rainy conditions at the Uljin races ( South Korea)

Sun 9/29- 10k Dalseo, South Korea- 34:13

Mon 9/30- easy 8k

Tues 10/1- 12k w/ 6 3:00 pickups.

Wed 10/2 20k mod run

Thurs 10/3- AM easy 8k/ PM 10k Marathon goal pace (6:10)

Fri 10/4- 10k easy with about 10 100 meter strides

Sat 10/5- easy 7k

Sun 10/6- Uljin race- felt great and running alone the last half ran negative splits (16:51/16:36)

Love these masters threads. Great motivation.