Been off the grid for weeks since Outdoor Nats. Got outta shape quickly due to break and healing from classic insertional glute hammy ITIS (Thank God no torn Labrum). Back at enjoying the re-build with "just run more miles with a sprinkle of longer tempo stuff" in this crazy Georgia Humidity. It's been fun to be able to run with the High School XC Team I coach.
Miss Y'all.
p.s. if New Old Dick posts again I recommend the only advice we spend a split second on is to tell him to go find another thread. We don't give a crap about his cheating posts.
Early check in today before my long (11mi) run. It's 4:30AM and 86 degrees already here just 3 blocks from the ocean. This is the hottest heat wave we have had in years and is predicted to continue for 2-3 days more. I sympathize with KPdx on the "classic insertional glute hammy ITIS." I am trying to manage my training through the same thing until Club XC. Yesterday's 4 mile XC race was a rough outing for me. I got the first mile out in 6:50, which was about exactly where I wanted to be (last year I was out in 6:56), but then things got ugly. While I felt like my second mile was going OK, when I hit the 2-mile it was 15 seconds slower than it should have been. The 3rd mile was 23 seconds slower than last year. At that point I was solidly in 3rd in my age group with no hope of catching 2nd and no likelihood of 4th catching me, so I took my foot off the gas and ran the last mile about 30 seconds easier to save my hamstring from unnecessary stress. While I think the heat (83 at race start) was a small factor, it just felt like one of those days when my legs weren't ready for the effort. If you run enough races then a below par one will happen occasionally. On to the next one in two weeks.
Spent time with grandkids. The grandkids are great; grandkids’ parents are stressed. Came home. Immune compromised wife has a bad head cold. M: travel
T: 12M treadmill @ 12:15 pace
W: 7.5M treadmill @ 12:28 pace
Th: 8.25M w/4 one-mile segments @ MP pace
F: 7M treadmill @ 12:40 pace
Sat: 14M @ 9:48 pace-just floating in the return of high dew point. Wettest I’ve been after a run this summer. It’s a few point’s world and we just live in it. enjoy the week
Greetings, fellow 50+ers and happy meteorological fall! I have often said that fall is my favorite time of year for running…moderate temps, low humidity, foliage, etc. Hopefully I’ll be healthy enough to enjoy these next few months. 🤞
My August total was a less than impressive 40 miles of actual running. So far, 2022 has not been good to me, but at least I’m still getting something done. Obviously I’m hoping for better.
For this past week, put me down for 13+ miles of actual running. That seems to be the “new normal” as long as this knee thing keeps acting up. It’s no worse, but it’s no better. I’ll likely see the ortho at some point, but I’m not there yet.
Sun: off Mon: 43’ CR; body wt ex + med ball routine
OGII: I had a buddy in that race yesterday and he said he bonked. Just too hot. Still, congrats in order.
Mon = 30 minutes, rocky trail, 452 ft climbing Tue = 30 min medium effort, greenway Wed = 30 min medium, greenway Thu = 42 minutes, rocky trail, 526 ft climbing Fri = off Sat = 30 min medium effort, greenway Sun = 45 minutes, rocky trail, 569 ft climbing
I started adding trail running to help my hip and, hopefully, allow me to do some longer running. I’m suspicious the hour + on the roads was a factor in my hip problems.
I think I can call my hip problem fixed, or at least put it on the long list of “subchronic” injuries waiting for a stupid training mistake.
I don’t think I’ve tried an even split of 3 days trails and 3 days roads before. Like always, it’s an experiment.
Greetings! One more good week here. Temperature change from nearly 90F to 50F in 3 days was a bit uncomfortable, though. In detail: Mon – off Tue – 6 miles with a 3.8 mile “broken” tempo on a trail in the middle. The speed was progressing and final 2 km were run at a 10K race pace (effort). Wed – off (unplanned, too late from work) Thu – 5 miles easy Fri – 6 miles easy/moderate Sat – 6 miles. 4x4:30….4:36 interval session, hard. Sun – 6 miles easy Subtotal for this week: 29 miles
Being concerned with the risk of injuries, chose a conservative and simple strategy in mid July for the next 2-month period: about 30 mpw with 20% of “fast” miles, one interval session and one tempo run per week. Intervals are either 5x1k on a road or 4x4:30…4:40 on a trail (with 2….2:15 rest). The pace is equal or faster than the average 5K race pace. Also, to avoid having the first segment slower than others, usually do 2x1:20…1:30 during the warm-up. The tempo is usually 5-6K long (sometimes is “broken” in the middle) on a trail and the effort is between the 10K race pace and 10K+10 sec/km.
It works so far with 6 weeks in a row, and good to see that the fatigue is not accumulating. During easy runs the pace sometimes drifts towards moderate and the HR in the morning is in the “green zone”.
sounds like your training is going great. 90 to 50 in 3 days is quite an abrupt temp. change.
easy week for me and the coming one will be easier still leading to goal half-marathon sunday. A few hamstring twinges last couple days, so i have fingers crossed.
Tue - 5.8 miles, including 16x200m in around 41.5 average, 200m/90 sec jog recovery
Wed - 4.0 miles, 32 min (8 min per mile)
Thur - 3.8 miles in 30 min (7:53 per mile) + 2 hours walk
Fri - 5000m pace session - 6x800m with 200m/2 min recovery - 3:10, 3:10, 3:09, 3:10, 3:09, 3:08. Similar to the 3000m pace time trial, didn't feel that I could have gone much faster, but HR very low for effort (144 at end of last one). Hoping this is indicating good fitness with some leg fatigue!
Sat - Recovery run. 3:57 miles in 30 min (8:24 per mile).
Sun - 7.2 miles, including 12x400m with 400m easy/slow recovery - average 94.4. Again not exactly bouncing, but very consistent and again relatively low HR, so cardio thinks it's easy, legs not so sure!
happy Grandparents' Day and Washington Commanders' opening day!
Easy taper week to this morning's Parks Half-marathon, with which I was pleased (even more pleased it's over -- kind of miserable out there in steady rain, with quite a few lake-size puddles to run thru on bike path).
1:28:17 for 49th OA/1st AG. At the start of training in late May I'd set 1:28:29 (6:45/mile) as the goal, so calling it a win. Arguably conservative goal in that I ran this race in 1:26:34 last year, but.....last year was fluky-good conditions (tailwind on point-to-point course, mid-50's).
First time I've run with an official pace group (aiming for 1:30, though it strung out pretty early as the pacer was consistently around 6 sec/mile fast -- I thought I'd start out conservative and then leave the group if I felt good, but turned out that staying more or less with the pacer was all I could manage, and often felt I was struggling to hang on). I'll stop criticizing track athletes who let the pacer go early in races.
Mon = 30 min road Tue = 50 min trail, 469 ft climbing Wed = 30 min road Thu = Off, had omicron booster Wed Fri = 55 min trail, 707 ft climbing Sat = 30 min track Sun = 55 min trail, 807 ft climbing
Good week of mixing it up and hoping to get the best of the worlds of road and trail.
Greetings, fellow 50+ers! Welcome to football season, aka couch potato season. Let’s hope we can all fight the good fight and maintain/increase our fitness during this challenging time. 😁
It was another successful week under my “new normal” plan. The knee actually took a small step forward leading to a slight reduction of the injury care regimen (ice, CBD cream). So far it is holding up well! So put me down for 13+ miles of actual running for the week. I anticipate at least one more week with this modified plan before reassessing for a possible increase in mileage.
The tough year I guess. I had 3 good years in a row which in my 47 year running career is unusual in itself. I made the mistake of going over my logs and seeing where I was at this time last year, the year before and back to 2018.
Funny thing is, I’m as beat this year as I ever was in the good years ha. I think this year I’m having trouble processing the desert heat. Most of my workouts are done at 4:15-30am but I’ve had problems this year.
Tue: 5 miles.. 6 sets of curls and pull downs
Wed: 6.1 miles… strides
Thur: 5 miles..sharp knee pain
Fri: am 5 miles, am 2 miles. 6 sets of curls/pull downs
Sat: 5 miles….strides (150 metersx3)
Sun: 6 miles…may run again this evening because I’ve resolved to take a day off a week but every time I do, I hear the voice of a buddy of mine back in 1987 saying “ day off!!??? If you take a day off every week, that’s 52 days not running a year””!!!! Somehow it made sense but… it doesn’t.ha
RRL 67 cancer, e knee surgeries, colectomy.. nearing the end ha. Next race Turkey Trot 10k!