Happy Marine Corps Marathon day! I'll be in a somewhat smaller event (5k x-c) but cheering on one of my brothers remotely.
big volume week by my standards: 91 miles including 18 with 4 at 10-mile pace (24:11) Monday and hill repeats thursday.
Congratulations to skinnbones on an excellent Army 10-miler last weekend and to Kathryn Martin, SoCal Pete, and Atlanta TC on masters 5k x-c Wins:
http://www.usatf.org/News/Atlanta-TC-Takes-New-Jersey-By-Storm-at-Masters-XC.aspx
have a great week,
Dave
Greetings all, and good luck to anyone racing today.
I have had a week off. Two days admiring the most stunning waterfalls on the planet - all the time bumping into similarly lean-looking tourists - and the last three relaxing on Brazilian beaches, letting the soft white sand massage my feet, and the caipirinhas soften up the rest of me.
Meanwhile, many friends have been tearing up the track in Porto Alegre - pretty much the whole gang got medals in the end - although due to some scheduling problems, some were self-made out of tin foil and marker pens! I would love to have seen Pete Magill race Benedito Gomes, though...
Time to start again. The cold, wet mud of England is beckoning.
Still much of the same for me except that I started a new job and the commute is much longer than my previous one. So by the time I get home it's pretty dark and I'm thinking about dinner and TV...but I still get myself to the gym! Last week did 2 sessions of 1 mile run 6x50m sprints, and the sprints are feeling even better. The initial soreness that I had from starting up sprinting seems to be fading, but for a few days I was rather uncomfortable at work while sitting on my hams and glutes. I squeezed in one weight workout last week--now I'm going to head out the door for a monster session with the weights. I'm will increase my sprint intervals until I can do 10x50m with a walk back rest. Next Sunday when I coach my youth team I'll attempt to clear a hurdle or two. Have a great week! And get well wishes to Mike F.
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=4064465&page=153#ixzz2ivuUBrfv
Raking happening daily now. Nice crunch sound on daily trail runs.
58 miles in six days. Routine seems to keep me healthy.
Tues - 4x 400(75), 10min tempo, 4x 400(73), 10min tempo, 4x 400(72) - good volumn
Sat - 10x 200, 16x :30 sec hill
I see the masters tore up an 8k course in Portland yesterday. Some 24:s & low 25:s -- Wow
Go Cards & Seahawks
ynot
Working like a dog during this busy season. Not much time for running.
Hard week. Paid for it in Saturdays 8k.
Mon: 7 easy
Tues: 10X mile @ 5:05 with 60 sec rec.
Wednesday: 7 easy
Thurs: 6 X 500 @ 1:35-1:38 400 rec
3 X 400 @ 60 w 400 rec. legs wear tore up.
Fri: 5 miles easy
Sat: I guess I didn't have enough recovery from the week as the race was heavy legs. I'll know better next time.
I thought there wouldn't be any solid competition, but I was wrong. Fellow masters British Olympian Ian Gillispe was on fire and hammered a 24:38.
I kept getting passed and my head got weak, and I starting making excuses to quit, but held on for 13th and my brother was 14th. 25:26 and 25:29.
Training partner was 24:54 so I thought I should be around there, but oh we'll, chalk that one off for over doing it. I was happy with the time, but not the effort. I gave up around 6k and never got my head back in it. I went from being 15 sec back with 2k to go, to almost a minute behind.
I kept it positive though, I'm learning to race XC one race at a time. At least I'm consistent. Now two weeks until Oregon champs, so hopefully I learn to back off the workouts.
Ran a slow 12 miles today in the rain. Blah.