Masters Weekend Runs and Races

My work week was very busy so I only had 3 workouts. Getting ready to leave for a weight lifting session and I have coaching late afternoon...at an INDOOR track, thank goodness. It's a windy 21 degrees right now, ugh.

This week I had 2 sprint workouts. 1 mile warmup, 5x50m, and 2x180 meters (the entire indoor track) where I sprinted the straights and jogged the curves. That was a little crazy since one of the curves is blind as you disappear around a workout room for spin classes. I made that my final jog curve so I wouldn't be gearing up for my second acceleration straight. Luckily I didn't take out any walkers. Half mile cool down.

Workout #3 was one hour on the elliptical. My left hammy felt sore and I was very smart in doing something safe.

This morning will be squats, glute press, pushups, crunches, pullups, and calf raise. 3 sets of the circuit.

Then I get to make chili and watch football!

Lucky, I can't speak to the success of massage for a possible tear in the abdominal region. I have had great success with graston and ART techniques for breaking up scar tissue in my legs.

Good luck to all Turkey Trotters, and post up some race reports!

Haven't posted for awhile, dealing with a few curve balls life likes to throw at me. Have managed to run most days which is good for a number of reasons - being a great stress reliever, plus just staying pretty fit. Yesterday I topped the scales at 168, first time solidly under 170 in a few years and a full 25 pounds down from what I weighed a year ago. Feels very good. 165 is a good race weight for me so I am so close.

Am planning to run a local turkey trot Thursday, the start line is about 300m from my front door. A 5K, should be fun. First race since August 2012.

Mostly runs in the desert or treadmill days. Have been doing arm strength work almost daily with kettle bell and other gym equipment.

Am looking at running some of the semi-local indoor meets this winter. Flagstaff has some meets and I believe U of A in Tucson has a few that allow masters.

Have a good week!

Good to see a large showing of masters runners at the Pacific NW Regional XC Champs go the 10k distance, that's a rough distance on uneven grass for anyone. Although the course was touted as flat, the Columbia River Gorge winds were enough of an element to negate any advantage anyone thought they might have.

We lined up into a 35 mph headwind and around a low 40 degree temperature. Not ideal, but it's XC so forget about the time. The initial mile was a huge pack of around 25-30 guys huddled together trying to stay behind anyone that could possibly block the wind. We hit mile 1 at around 5:27, but it felt faster for sure.

Things started to break up around the third loop and by 7K , some of the guys that went out a bit hot started to come back. I moved up from around 30th to 15th, and over the final 1000 meters, realized my masters comp in the form of American masters record holder at 20k and high school rival Greg Mitchell was right ahead of me. It was a battle for sure, as he had just run a 31:04 10k on the roads. What was also surreal was how close we were to the leaders. Most of the top 10 guys were only about 20 second up on us, but there was no chance getting to them as the wind made any surges practically impossible. As for Greg, As soon as we turned back into the headwind over the final 200 meters, I saw he was just trying to hold on, and figured I might actually out kick him. Whew, I got him the final 50 meters, so I think we're going to have quite the battle in three weeks.

My other teammate who turns 40 in two weeks was 7 seconds ahead of me as well (John Howell), so a teammate will be up there as well.

Overall I placed 13th, and beat a lot of solid guys I hadn't been close to a month ago, so at least I'm rounding into shape.

Top masters spots went as follows on a slow course.

1st- me 33:06.1

2nd- Greg Mitchell 33:06.9

3rd- Sean Sundall 33:46.4

4th- Oscar Bauman 33:54.4

Considering high 32's were 2nd thru 11th, I was very happy with my effort, even though I didn't go to the well for a higher position... Just content for top master I guess. Sometimes you just know how much you're willing to hurt in a particular race.

Tony and KP can attest to how strong the wind was, but it was fun to run on something designed to break you down mentally and see how tough you were. The pace was so uneven early on that you would literally go from a 5 minute pace to nearly walking at times. It was very weird.

Aside from that, the week included some 2 mile repeats at 5 minute pace, and camping on Mt. Adams in 16 degree coldness. .. At altitude :)

Hope to hear some more personal experience from anyone else who towed the line Saturday.

Ahrlin

Great description Ahrlin. It was great to see our (CNW) club send down nearly 50 male & female runners. My old hamstring has been acting up of late, so I only managed a couple of "wind-swept" loops. Still three weeks to work this out.

BAC 40's are loaded and should give Atlanta, California or whomever a great race. Nice to see our 50's team bunched up (not just for warmth) and winning that age group.

Just a 30 mile week for me with a lot of foam roller to work out this "knotty" muscle.

Great to have kids home for the week break from college. Love watching them become more - & - more adult-like.

Cheers

Ynot

Right on Ahrlin & Tony... damn that was one tough 5-looper. More than 25 M50+ guys says a lot... and CNW & BAC continue an awesome rivalry. We had one strong guy missing but have some work to do to close a massive gap between our 6-9th men to any man on that strong CNW squad. 3 weeks to Bend to see who shows up with freshest legs and lungs. Nothing better than Club Nats.

KP

Long time no post.

Thanks much for the recent well wishes.

Had prostate surgery 4 weeks ago hence the radio silence.

Although am inspired by the concept of citius altius fortiius, my reality is older, shorter, slower ;)

That being said I delighted in a 90 minute trail run on sacred single track on a bluff immediately above the Pacific Ocean on Thursday...a total and complete bucket list run if there ever was one.

Hope to get fit enough to lace up racing flats early in the new year.

Have a quality Thanksgiving/Hanukkah!

Your pal,

MF

I got injured about ten days ago running 4M w/u and 10k tempo on the track, almost all in the same direction, which caused something like ITBS or Piriformis or hamstring problems, not sure. I kept up the 112 mile per week pace through the week and the first day this week at 15, but I was not getting any better. I have been doing all kinds of exercises that seem to strengthen where it hurts (side near hip and back among glutes) and I am stronger and the limp's not as bad but I'm still not ready. Meanwhile the marathon is within three weeks now and my shape is disappearing rapidly after two days off and three very easy, very light days. Any suggestions on how much I should ratchet up the mileage if I am feeling healthy again? The taper would normally have started today.

jjjjjjjjjjjjjjjjjjjjjjjjjjjjjj,

It is physiologically impossible to lose all of the conditioning you have built up in a week or so...in fact it has been scientifically documented that if one at your level of conditioning were to take off 10 consecutive days, your fitness level metrics would actually IMPROVE...so do not fear...your conditioning is ingrained at a deep molecular level.

We always think that we are only as good as our most recent workout...but that is sheer fallacy...make good conservative decisions related to your training between now and race day and you shall be amply rewarded.

MF

MF, that is good to hear and I would be happy to believe it, because every year after tapering for the marathon and then taking usually three to seven days off after the marathon, it takes me three months to get in good shape again.