Masters Weekend Runs and Races

dhaaga re: "fall's goals" that sounds perfect for you...good distance, local yet national caliber...perfect...AND you can readily move up or down a wide range of distances with 12K fitness...nice.

My fall goals ar all track related with focus on 800 IF my feet will allow for it...every hard session is a crap shoot as to wheter they ar going to work or not...right foot has major nerve damag and the other needs to have a re-build of a couple of metatarsals... Will have a partial procedure likely December

in the meantime, while I only got 30 miles for the week, the quality ones were good and all else just active recovery between track sessions...did a 3000 meter time trial on the track Tuesday, then a 1200, 1000, 800 Thursday...the 1200 and 800 were yearly workout bests ( by a tiny margin)and the 1000 just 1 seconds shy...all were at between 1 mile and 2 mile race pace, so pretty dang brisk...or at least geezer brisk.

Am coffeeing up as we speak to attempt another 8 x 300 session at 1500 meter goal pace with a certain former sub 4 minute miler...wish me luck...send oxygen ;)

Look forward to hearing YOUR racing plans/ fall's goals...have an exceptional weekend of training and racing and best to your NFL team later today...go Niners!

your pal,

MF

Dhagga..very similar workout weeks. Fall goal is to continue to build off of summer fitness (16:21/33:37/1:17) and be more competitive on the grass. Our Club has 4 races in XC before Nationals.

60+ mile week

Tues - hills = 4x :30, 4x :60, 2x :90

Fri - grass = all with one min rest, 2x 1:00, 15:00, 10:00, 5:00

Seahawks looked good in their opener. Some more good games today

Cheers

Mon: AM - 7.5 miles; PM - 4.5 miles

Tue: AM - 4.5 miles; PM - 7.5 miles

Wed: 0 - Day off for right hamstring

Thu: 0 - Day off for right hamstring

Fri: 5 miles

Sat: 0 - Day off for right hamstring

Sun: 0 - Day off for right hamstring

Total: 29 miles

Not the week I had planned for obvious reasons. I made a shoe change last week and let’s just say that it didn’t take but 3-4 runs to figure out this shoe wasn’t for me. I thought I had it under control after a couple days, but one easy run on Fri made it worse, so back on the DL for the weekend. Frustrating, because after back-to-back weeks with mileage in the mid-70’s and some decent workouts, I felt like I had things headed in the right direction.

As for fall goals, I’m just going to play racing by ear and gear up for an indoor track season (3k/5k). First meet will be in early December, so that allows plenty of time to get ready and tune up with a few road races along the way.

Ready for some football! Normally I'd say go Cowboys, but I'm about at the point where I've written off Jerry Jones and his traveling circus.

Long time since I last posted. After 5 false starts trying to return from injury over the past 2.5 years, I think I've finally gotten on track. Started up slowly in June running twice a week and have progressed to two days on, one off, with one fast session per week. I've now put in three 30 mile weeks. On Monday I ran a 5K to gauge my fitness, just breaking 18 minutes. I was never so happy to run so slow.

I'm supplementing my running with 120 -140 miles per week on the Elliptigo. Today I'll surpass 3000 miles on it since April. Today's ride will be 17 miles up 4000 feet.

My fall goals...more of the same: Slow progress. My one target race is a 5K challenge on Thanksgiving Day against my future son in law. He's 30 and a former Marine, but I think I can take him.

JM

Sounds like a few people have a plan! And a few are suffering the dreaded masters injury rut. I've kinda been stuck between the two for a long time now, but am hoping to have my first good fall in four years. It's funny--not in a "ha ha" way but in a surreal one--how we can find ourselves sidelined with an injury, then can battle back from it, only to find ourselves injured again, then battle, then injured, and then ... and then suddenly four years have passed since your last good fall road and XC season, and you realize that even if things do go well, it'll be with an older, very different body. LOL!

Anyway, had a good week. By which I mean that I managed to complete all my planned workouts. For some of them, I felt young and fast. For others, not so much--like someone had replaced my running shoes with a couple chucks of heavy cement. Still, I seem to have lost a couple pounds and only have to survive another 6 days before the first XC race of the fall next Saturday!

Bad news was that my son got a concussion in his Linfield College football team's intra-squad scrimmage yesterday. It's the third time in his past 4 years of playing that he's sustained a nasty injury the week before the season opener--even as he's played injury-free in every actual game since 7th grade (in fact, those three injuries are his only injuries). So it means he'll have to compete from behind for a place on his team this year, as it'll be a couple weeks at least before he's fully mended and back at practice. Gotta tell you, I really wish he loved distance running instead of football, but he's a got a passion for the sport that is even greater than the one I have for my sport. Sigh....

Okay, hope everyone has a great week of training and racing!

socalpete, sorry to hear about your son's concussion. Football players get a lot more hits to the head in practice than games. My mileage isn't quite done for the week but it's around 86 right now.

M 12 w/10M in 1:11

T 12 w/4M track tempo solo in 22:17. felt crappy.

W 11 w/10M in 1:09

Th 14.5 w/5x1k roughly on grass in spikes around 3:22-24 and then 7.5M more in the midmorning heat.

F 12 w/9.5M just over 7:00/M

Sa 12 easy around 7:20s.

Su 13.5 at 6:27/M, first two miles under 6 trying to catch up to training partners.

Nearing the end of the summer pacing stint, as most of the girls have a final race next week. I'm looking forward to Sept 27 and a road 10k. Hope to be high 30s or under 31:15.

Training for the week went as follows:

Mon--8 miles

Tues--8 miles

We'd--5 mile tempo 25:31

(5:00--5:18--5:13--5:09--4:50)

Thurs--12 miles

Fri--10 miles

Sat--1200 (3:12.5) 63.8--64.6--64.1

600--(1:32.5) 30.7--31.6--30.3

400--57.8

4X800--2:27--2:27--2:26--2:26

Sun--11 miles @ 5:55 pace

Big week ahead, hope to get super fit

Ahrlin

Have to agree with Socal Pete's observation about the cycle of injury, comeback, injury, etc. and then suddenly realizing you're 4 (or more) years older. Part of the challenge then becomes not knowing how much slower you're likely to be at equivalent fitness, because of advancing age.

This ties in with my goal for Fall, in that when I laid out a tentative running plan, I wrote down that I would not race until I could comfortably do a 10M tempo at 6:00 pace. Unfortunately I have no idea how hard it will be for me to get back to that point. It is possible that it is a completely unrealistic goal. Certainly I am nowhere near it right now. Perhaps I could race 1M at 6:00 :-)

My goal for Fall is simply to keep working on fitness until (if ever!) I meet my self-imposed requirement. At that point I'll start looking at races, mostly local, although DC is close enough for me that I may occasionally venture up Dave's way.

For now my running continues to go well and I am definitely regaining fitness. 90 miles this week, probably averaging around 8:30 pace; all but 2 runs with my daughter in the stroller, including 20M this morning.

Hope everyone has a great week!

Maurits

Sorry to hear about everyone's troubles. So get well.

As far as Fall plans go I live by more than one calendar, the one y'all are talking about and basically what is the Sun calendar. I belong to a recognized tribe and an unrecognized tribe. The unrecognized tribe has a lot of good runners who are basically all masters runners. We only have a few young runners who are good because it's disappearing. Our Fall began this year on August 1 and will run through October 31. Our cross country races are offered September through April and never May through August.

For me I'm still attempting to put myself back together after what happened to me this year and I may run 2 cross country races in October but I don't want to get too carried away yet. I would like to find a schedule that works for me and have a new start in January 2015. I want to keep my training more in my natural range of 5K and shorter. I am an 800 meters runner who can run 400 and 1500 as co-2nd string distances.

This week I only ran 2 times.

T the 2nd I ran 26.2 miles in 3:04:48.14 over 36 small hills. 12 minutes was on paved roads and the rest was on dirt and grass roads.

F the 5th I ran 26.2 miles in 2:59:18.76 over 20 small hills. 12 minutes on paved roads. Most was on cross country and grass roads and the rest on dirt roads.

Greetings to all, 100 miles of biking this week. It was really hard to adjust to the nasty humidity after being in Utah for five days. I was tired all week and Friday I didn't ride at all which is unusual. Hope to increase my running but it looks like it will be indoors at the Y.

Greetings to all. I've been away from these boards for a while, and Pete, it's really great to have you back here. I hope your son mends quickly, and have no doubt your body aged less than you think...

It's ten months since I last trained consistently. I sort of decided to take a year off, although I fell off the wagon a few times. But a new year now beckons. Kids are back in school, vacations over, the weather here in the UK is as good as it ever gets for running, and the cross country season is just around the corner. So I'm out of excuses.

42 miles, with a 2 mile tempo on Monday, 20x200 midweek (37ish), and the slowest leg on my team in the country road relays today. Well, at least they put me on the young guys' team ;-)

SCP, hope your son feels better soon. We parents turn gray worrying about our kids, don't we? Reno, so glad to hear that you are able to start up again. Achilles injuries are no joke. Mine wasn't nearly as bad as yours, but it was still 10 months of pain and frustration.

The weather here has been brutal. Highs near 90 which isn't bad but the humidity has been oppressive. Trying to run is like breathing through a hot damp towel. My workout partner couldn't suck in enough air. He said it felt like it was sticking in his throat. My spouse and I attended the CU/UMass football game and I was sweating bullets just sitting still. My workouts in this steam bath have been: Saturday 6x200, 1x400, Sunday weights, Monday hurdle work, Wednesday 6x80 with 15 sec rest which about brought me to my knees plus 1x400, Saturday hurdle and block work, and today, weights and stairs. I'm hoping to fit in one last senior track meet before training for the indoor track season, but I'm still on the fence. Looking forward to cooler temps and lower humidity next week! Have a good one.

Great running all. I'm also in the camp of injury/work-like-a-dog to get back mode as I lost the first half of the year to injury. Finally running smoothly again. About 40 last week, and a nice 12 at 7:30 pace this morning - I feel like a runner again!

Anyway, here's hoping everyone can stay injury free and meet their goals. I would be very happy to run 17 something in a 5k in the next couple months, then get an injury free winter.

Pretty crappy week. One word...allergies. ~25 miles. One good one with 3 at 615 pace. Hopefully next week will be better, as I didnt take meds today.

Trying to get back into lifting more, too.

Glad to hear it. Hope for an injury free year myself next year.

Another 60 mile week, 5th one in a row. Now that daughter is back in school I can train with more consistency . This weeks runs.

Mon,Tues - 1 hr each

Wednesday - 1.67 miles (3 loops of dirt Rez at 6300ft) x 3 with 3 min rest. Kept 5:40 pace on all 3.

Thursday 1:10 easy

Friday 1:00

Saturday 2 mile dirt race very slow course 11:02, 6x 400 after

Sunday 1:30

Go Broncos!

Skate and Reno good to see you young men posting up and repping NorCal...sending you great houghts for continued health and fitness...like to see you both at san Francisco State University once again for our March/April masters miles...stay well

MF

decent week, mostly recovering from mt baldy run to the top race. today was the highlight, though, running 20x400 with calcoast teammates. ran 75s down to 71s for most, finishing with 2 in 68. best workout i've done in a while, so hoping to roll into fitness with a couple of x-c races, one this saturday at uc riverside, then the 5k national x-c race in indiana. i keep trying to swear off of this x-c stuff, but it's pretty fun when we send a team...

stay healthy my friends,

cush

Pete, hope your son recovers quickly. Good to see you posting again.