Masters Weekend Runs and Races

Ran my second 5k of the year yesterday in 17:48, 10 seconds faster than the one in October. Slowly inching my way back. Totally flat course and the second place runner ran over 19 minutes, so hardly a race at all.

A good friend and fellow Navy Runner (former Navy runner) ran the Sorrento to Amalfi 31k today along the Amalfi coast. I was not in shape to attempt that. Still waiting for results. For any who have visited the Amalfi coast, you know THAT is a tough race.

I'd like to hear the club national XC reports. You guys are shoe-leather tough. I am not-so-tough, but I'm happy to say that I can call myself a hurdler again. During my Saturday indoor track coaching session I set up some hurdles when I was done with the kids. Set up 1, cleared it (did that last week). Set up 2, cleared them with a smooth 3 steps in between. Did that a few times and then set up 3 hurdles. Went over them 4 times and each time was smooth and fluid. My forward lean needs some work as I wasn't snapping my trail leg over the hurdle, but it was a very encouraging first run over multiple barriers. My hurdle kids watched me and (no exaggeration) had eyes bugging out. I guess from a high school perspective, anyone over the age of 50 should have nine toes in the grave.

In addition to this practice I ran twice during the week (speed work and sprint endurance) and lifted once. I've also been watching my diet. I have 6 more lbs to lose. Getting back into shape has really been kicking my hiney, but I'm so happy to be able to sprint and hurdle again.

I have 2 excellent hurdlers and three hurdlers that are on the cusp of breaking through but still need some more work before they are ready to run a full race in a meet. Then I have about 5 rookies with various stages of ability, but all of them are enthusiastic. Our first meet is this Friday!

Hardest, toughest, most challenging xc course that I have ever attempted to race. I figure about 10 - 12 pace changes per lap. With that said - it was kinda fun in a sadistic way.

Our CNW 50's team gave the "all-star" Californians a run-for-their- money, but finished 2nd. Good brews and race breakdown stories afterwards.

Our masters women won (Gwen) & our open men's runner won (Joe Gray - he is the world's runner up in Mtn Trail Championships). Awesome to watch.

I will spend the rest of Dec trying to get my hammy un-twinged. Gotta drive to Seattle now. Bend, Oregon is beautiful.

Go Seahawks!

Tony

Hardest, toughest, most challenging xc course that I have ever attempted to race. I figure about 10 - 12 pace changes per lap. With that said - it was kinda fun in a sadistic way.

Our CNW 50's team gave the "all-star" Californians a run-for-their- money, but finished 2nd. Good brews and race breakdown stories afterwards.

Our masters women won (Gwen) & our open men's runner won (Joe Gray - he is the world's runner up in Mtn Trail Championships). Awesome to watch.

I will spend the rest of Dec trying to get my hammy un-twinged. Gotta drive to Seattle now. Bend, Oregon is beautiful.

Go Seahawks!

Tony

Nice race, Tony! Those pace changes are tough on track guys, but I have found that plyometrics helps make me tougher on the hills and turns. Glad to see our GVH M50 team bring home the bronze behind and ahead of some very good teams, and then the W60 team turned in a stellar performance to clinch that team title.

I spent my Saturday at a robotics championship where the team I coach reaped the benefit of a long stretch of building and tweaking their design to qualify for the NY Championship. That meant it was a rest day for me, but I was due for one after a solid week with two good workouts: 5x1000m in 3:13-3:20 with 300m recovery jogs, and then a step down workout 1600/800/400/200 in 4:59, 2:24, 69s, 33s with recovery jogs = half the interval distance. Things seem to be clicking (knock on wood).

Scott

I've had something like piriformis or itbs for a month and other than some shuffling pushing the baby stroller and a 12 miler each of the last two weeks, I've not done much. So, I missed my marathon yesterday but the injury is improving with various exercises and I may be okay within a few weeks to resume training. On the positive side, if I get healthy by January I'll be able to have a strong Winter campaign here before the hot weather sets in, which I've not been able to have before here.

Massive respect and congrats to all y'all Club Nats Harriers.

Heard in advance about the course. Even terms like "dangerous". The film recap looked like a true gutsy maximum effort - not many smiling faces at that line. But I'm betting y'all boys had a blast over some fine Oregon IPAs sharing war stories.

Big shout outs to my Club Mates in BAC M50 5th with one of our guys running down to help score (National M60 champ Doug Winn); Frankie for giving what he could to help even with a bad Achilles (can you imagine on THAT course), and M40 BAC Team taking a close Silver - 1 point from gold and my decades ago Atlanta Track Club mates. Special thanks to Larry Merrifield who competed on a BAC team AND built and managed 3 Masters BAC Teams.

I can only wish I was there but be completely INSPIRED to get off these crutches and outta this boot to start these 4 months of rehab going now. Double OCD surgery to navicular and lateral talus is fixed now and chomping at the bit to be a competitive teammate of BAC XC, Track, and Roads again.

A pint of IPA high in the sky to ALL y'all XC Harriers!

KP

I ran the masters womens race for the home team (since I live here in Bend). This was my 2nd race (ran NW regional 2 weeks ago) since Achilles surgery last year so I knew it was going to be humbling.....I have done ZERO hills until yesterday. But, it was fun (well sort of) and it was very exciting to have so many great runners come to town. Max put so much effort into making this a great event. I knew it would be challenging but, was excited to have club nationals come to town and it helped keep me motivated all year through my rehab. Post race I can walk without limping, which makes me really happy. Billie

Saw this post early in the morning, and thought "no way will dhaaga be at the little running club race today". I thought wrong. He was there, and still was faster than me. Hope round two of the root canal goes okay tomorrow!

From my perspective, the course felt like the Pier park or lower woodland. It was XC, so it should feel tough. Nothing dangerous in my eyes, but I got out well. I'll say this race was tougher competition then USAs. I never got to relax, even if the pace was slow. It just wore you down. There was a little hill on the back side the just felt so hard though. Only about seven strides up it, but you were hurting at the top. No place to really open up either. I had no idea who we were up against, but had I known Malcom Campbell was on the winning team I would have went with him. He got me by two spots and 4 seconds over the final 500. I almost ran down Simon Gutterez, but missed him. So many things I could have done a little different, but I'm happy to say I gave it a great effort. Greg Mitchell took second, and I nipped him at the line two weeks earlier. Everyone up there was solid, so I can't complain. Greg and I were high school rivals. One point sucks, but it was the same way with the men's open. Every place counts, so never give up. Had a lot of fun though. My after party was heading to some local caves for a night adventure. I had to stop drinking after seven brews or I wouldn't have been able to walk. The under ground hike sobered me right up.

Here is how the race panned out for me:

Got out well, and actually was leading the first 300. Then Tracey Lokken went by me at the top and I figured (great , someone else can lead). The pace was relaxed, but about 800 in, Lee Troop went blazing by and drug about 15 guys right by me. I didn't panic, but the race wasn't comfortable after that. I maintained 15th through two laps, then guys started dropping slowly. I managed to hang with the eventual 4-8 group, with Lee, Uli, and Greg pretty far up on us. I didn't even realize Simon was even way up there. I eventually moved into eighth, and kept hearing Malcolm's name being yelled at that he needed to stAy with the guys in black. I was hurting bad enough I by then that I just didn't want to hurt so if anyone did pass me I probably would just let them. Well Malcom did go by and it was right at that tough little hill. Everyone still seemed close, but as we turned to finish, my kick wasn't nearly as strong as I would have liked. I was gaining, but not fast enough, so I finished 9th. I may have peaked too early, but that's racing. I've had a great year though, so I can't complain.

4:19.20i mile

8:47.56 3000

14:54.6r 5000

24:46.6 8K road

30:52.56 10000

Hoping to get some solid track times next year. Boulder XC might not happen, so no defending the title... We'll see though.

Any other first hand accounts ?

Ahrlin

That is sick fast for 40-plus.