Masters Weekend Runs and Races

Good race Dave. Don't beat yourself up too much!

But in the spirit of beating oneself up, I was runner up today at the 24th annual Mount Vesuvius 10K here in Italy. I lost by 2 seconds in a battle to the line with a 26 year old Frenchman. I keep rolling over in my mind where I screwed up in letting it get down to a 400m race.

The race climbs 3600 feet and is a non stop up hill run. At times the grade was over 10%. To say the least, it was brutal. I live in a very flat area and have done absolutely no hill work (excuse #1), and only committed to the race about ten days ago. The first screw up I made was running the first mile way too fast (excuse #2). The first mile was very steep and I ran it in 8:10. I really couldn't get into a steady climbing groove after that. By the 3K mark there were four of us out front. From there to the finish I think I lost and retook the lead about ten times. By 8K there were just three of us. The last two miles were so steep we were running 9:30 pace. I stayed behind the two of them to the 400m mark, and then made one last push, but it wasn't quite enough as the kid ran me down at the end.

All in all, it was still a good day. The polizia did a good job keeping the course clear as we went up, so no one got swiped by a tour bus. And the last time I ran a race longer than 5K was April 2012, so I really can't complain, which is basically all I did this post.

I don't think I would enjoy running that Mt. climb. Maybe down it, but then i'd be even more tore up. No racing for me this week, although I did pace a young lady to a 9:24 3000 meters at the track, but I was more of a wind guard.

Week went as follows:

Monday--Ran 7 miles easy

Tuesday--8 X 1000 meters on grass with 2:00 recovery. Grass was sloppy. 3:01--2:58--3:00--3:00--2:59--2:59--3:00--2:55

Wednesday-- 7 miles easy

Thursday-- 16 X 200 meters on the grass (avg. 31) 100 meter recovery.

Friday-- 7 miles easy

Saturday-- 2 X 3000 meters 9:24--9:55

Sunday-- 7 mile tempo run @ 5:15 pace (11 miles total)

(total for week 55 miles)

Hoping the weather stays pleasant until after regionals, as it could be very sloppy on the Blue Lake Course given that it is mostly grass. Hoping to see some Masters towing the line. Our National team is coming together nicely, and just hoping everyone makes it there healthy.

Good work boys

Starting to make myself "push-it" on hard days and developed a slightly sore "hammy" - managed to just gym a few days to cross-train the tightness away.

Tues - 6x 5:00 (5:20 pace on grass)

Fri - 10x 800 (2:30+) little wobbly on hammy

I too hope for "not-too- much-rain" for next week's regional in Portland

Go Seahawks!

Ynot

Arhlin and Tony, I look forward to seeing you next week

at regionals. It's a very flat course and therefore

I'm not fond of it! National's course sounds very hard and possibly slow which would be much more my type. Still, it will be good to get some speed work in before Bend. Our women's masters

teams are falling apart! Only 2 W40s and both my W50 teammates are injured and not running currently! Just two years ago we had so many 50s we had to have two teams now we barely have one! Amazing what injuries and age will do. One teammate had career ending surgery on Monday. Very sobering.