Good evening. Completed 34 miles of walking/running over five days. My plan is to keep increasing my volume as well as running distance. Feeling fine, no issues. See where it leads.
Balance is key to proper running, walking, and standing. I start with that foundation to be supported with ankle-strengthening exercises. Not until I run passed 30km at marathon pace will I know the result. M: 11M hilly Smith Park out and back; 1:00 per mile faster coming back
T: 5.5M Don Fox loop
W: off
Th: 10M Station Camp hilly neighborhoods
Fri: 5.5M Jax Hills run w/5x:15 hill repeats
Sat: 11M hilly Wave Country out/back - last four miles increasing the pace
here, here! But both are better than quarantine. After almost 3 years of successful evasion, I got caught by the novel coronavirus and tested positive Thursday. Symptoms improving -- initially fatigue/congestion/slight fever but main thing has been sore throat, which was very bad, now mild/medium.
Looking forward to escaping my home office room in a couple days. So far my wife is negative (knock wood) and not (at least overtly) sick of ferrying coffee/tea/meals etc. to me Door Dash-style.
thanks to the inventors of computers/TV/netflix/crossword puzzles/books/etc. very thoughtful of them to create range of ways to make time pass.
Newbi, MagicShoes#16, looks like a good winter work.
My week had all kinds of training. Started in warm Egypt with real running at comfortable 75-77F and ended in cold Moscow region at -14F (yes, -26C). The latter is too cold even for skiing, thus had to hide myself in a gym working on a treadmill and elliptical.
Mon: 7 miles easy (real running) Tue: 6 miles easy/moderate (real running), flight back home Wed: 1:07 mix of elliptical and treadmill Thu: 1:15 skiing easy/moderate (it was 10F, yet OK for skiing) Fri: 0:55 mix of elliptical and treadmill, easy/moderate Sat: 1:00 mostly elliptical (45 min) and treadmill. 50% moderate Sun: 1:02 mostly elliptical (50 min, incl. 36 min at LT effort) and treadmill.
After 6 years of retirement all I gotta say is : Schools Out Forever!
I spent most of my first few years in the hall on the bench
My 9th grade english teacher suggested I look into trade school after I fixed his windshield wipers. I dropped outta high school a few months later joined the army at 17 knowing full well I would go to university on the gi bill which is what I did. Education is not broken it is just outdated. The tech tools to make learning a life long endeavor need to be leveraged school should be replaced with socialization along with basic skills but the idea that you spend a few months on some book take some tests and move on is just plain stupid.
Chess 8th grade beautiful Wisconsin Miss Condie math and started a chess club. Had a fund raiser. 5 cents to enter a tournament . I said ok but I never played chess. She said she would teach me at lunch time. She ate her sack lunch while we played . After a week of this I was cleaning her clock. Won the tournament because I could figure out what my opponent was up to then figure out a counter attack they would not see then play stupid. I thought nothing of it. I was still getting Fs for not doing homework. End of year assembly I went instead of skipping not sure why. Mr.Darcy the principle called me out. WTF am I going to get hacks in front of everyone for forging my sick note? I went up and got an award for winning the chess thing that I had forgotten but all of my passive agressive hate filled teachers were up there I eye balled em and they looked away I could see there fear shame and loathing . They put me in advanced classes for 9th and I flunked em all;)
On with the show!
Recover BaseSpeed Race
Highlight was 4x30 seconds at 10percent grade 10mph with 4 minute recovery.
After six months easy running is easy
3000 Hayward in May sub 10:50 All or nothing? maybe not maybe I will just try and break 5:56 for the first 1600 then go from there. Maybe I will do the age graded mile instead. Either way I am going to get FIT! Def want to do a couple of 800s as well
I got COVID last summer, and by the time I showed symptoms we figured my husband had surely been exposed, so I didn't try to quarantine from him. He got sick 3 days after I did. Being able to feel lousy together was surely better than feeling lousy separately, but the 10 days of quarantine from campus that my university required was indeed a pain. Hope you feel better soon even if you have to quarantine.
Still no running, but I'm managing quite a variety of other activities. Last week:
35 miles of brisk walking (14:xx/mile)
32 miles of outdoor cycling in between rainstorms
2.6 hours on indoor bike trainer
2000 m swimming
30 min rowing
5 weight/resistance workouts at gym, 3 upper body and 2 legs
Greetings, fellow 50+ers. I hope yesterday’s Little Christmas was enjoyed by those who celebrate. It is now safe and appropriate to take down the decorations and store them away until the end of the year. 🎅🏼 🎄
As I reported last week, I had a medical procedure on Friday and the doc told me to take 3-4 days off from running. So it was yet another short week for me with 14+ miles of actual running. I’m looking forward to getting in my next run on Tuesday, but this will be another short week. Hopefully things will get back to normal soon.
Sun: off
Mon: 54’ CR w/ utility pole fartlek (6 x 2 on/off); body wt ex + med ball routine
After 6 years of retirement all I gotta say is : Schools Out Forever!
I spent most of my first few years in the hall on the bench
My 9th grade english teacher suggested I look into trade school after I fixed his windshield wipers. I dropped outta high school a few months later joined the army at 17 knowing full well I would go to university on the gi bill which is what I did. Education is not broken it is just outdated. The tech tools to make learning a life long endeavor need to be leveraged school should be replaced with socialization along with basic skills but the idea that you spend a few months on some book take some tests and move on is just plain stupid.
Chess 8th grade beautiful Wisconsin Miss Condie math and started a chess club. Had a fund raiser. 5 cents to enter a tournament . I said ok but I never played chess. She said she would teach me at lunch time. She ate her sack lunch while we played . After a week of this I was cleaning her clock. Won the tournament because I could figure out what my opponent was up to then figure out a counter attack they would not see then play stupid. I thought nothing of it. I was still getting Fs for not doing homework. End of year assembly I went instead of skipping not sure why. Mr.Darcy the principle called me out. WTF am I going to get hacks in front of everyone for forging my sick note? I went up and got an award for winning the chess thing that I had forgotten but all of my passive agressive hate filled teachers were up there I eye balled em and they looked away I could see there fear shame and loathing . They put me in advanced classes for 9th and I flunked em all;)
On with the show!
Recover BaseSpeed Race
Highlight was 4x30 seconds at 10percent grade 10mph with 4 minute recovery.
After six months easy running is easy
3000 Hayward in May sub 10:50 All or nothing? maybe not maybe I will just try and break 5:56 for the first 1600 then go from there. Maybe I will do the age graded mile instead. Either way I am going to get FIT! Def want to do a couple of 800s as well
Onward!
Charlie,
I enjoyed the story. For me my Miss Condie was Coach Igloi. Someone that saw the potential that others did not. Life probably would be so much different if that 16 year old did not walked out to the Santa Monica City College track asking for “Coach Igloo.” One of the decisions in life that was a fork in the road. So much good emanated from that one choice.
I started my 49th year of running with a pretty good week. 51.5 miles with a few solid runs. Feeling mostly good these days; still 100% pain free. Zero injuries or sickness. Thought about goals for the year but couldn't come up with any. Other than remaining injury free! My week went like this:
Mon: 7.6 Miles in 56:46 [7:28 per mile]
Tue: am: 4 Miles in 33:51 [8:27 per mile] pm: 5.16 Miles in 41:52 [8:06 per mile]
Wed: 7.13 Miles in 57:51 [8:06 per mile]
Thu: 6 Miles in 45:27 [7:34 per mile] with 3 miles 6:52,6:42,6:33 (20:07)
Fri: 5.54 Miles in 49:55 [9:00 per mile]
Sat: 10 Miles in 1:15:35 [7:33 per mile] steady prog 8:00 to 7:09
Sun: 6.09 Miles in 50:01 [8:12 per mile]
Hoping the best for those that are ailing. I'll give you a thumbs up, Charlie!
Reflecting on the Forks is Fun. Attitude is key. Just PR'd , hit EIGHT DOWN VOTES ! Go Charlie Go Go Go!
Speaking of attitude. Some folks have a really bad attitude. Never would have lasted with Igloi. Work or otherwise. “Get-ted da hell outta here.” Old school coaches never polish turds.
Funnily enough, the Best to Most guy only gets up votes. A fan favorite. While I get predominately down votes, and I don’t even up vote my own post. So sad I could cry. For fun I down voted my last week’s post just to see how bad it could really get. 😹
Belated best wishes to all for 2023. I have been missing for a while, mainly because there has been nothing much to report. Summer track races were OK, but nothing special after July, and I finished with a 10k in September and HM in October, both fairly ordinary.
But I have some indoor races coming up in February, and probably March, so it is time to rebuild. Last week was:
Mon - 40min run
Tues - am 35min run, pm 35min run (should have been 600m reps on the road but legs were tired after a hard parkrun on New Years Day)
Wed - no running - still recovering
Thurs - am - 30min run, pm - track session 2 sets of 3x500m, 1min between reps, 3min between sets, average 1:48
Fri - 55min run
Sat - track session 8x200m with 200m jog in torrential rain, average 39sec
Sun - 35min run (raining again so I cut it short)
Total 60km/37miles
I'm sure I have previously said that I am not good at recovery runs and instead I use walking for this purpose. In addition to the running I walked for about 8 hours, some indoors on the TM and some outdoors with my OH - about 25miles in all.
Over the coming weeks the aim is for 3 sessions with the club senior group - Tues 600-1000m reps or hills, Thurs 400-500m reps and Saturday 200-300m reps with steady running at other times. If it goes well I might convert one or more of the TM walks to a 30min TM jog. First race is 800m on 4 February.
....... I get predominately down votes, and I don’t even up vote my own post. So sad I could cry. For fun I down voted my last week’s post just to see how bad it could really get. 😹
Igy
Igy, it looks like these are trolls from other threads who throw downvotes on your posts. Maybe you had some clash with an unfriendly group of blokes? It is so easy for malicious folks to trace all your posts and make click-click. I think these downvotes do not deserve your attention or worries.
Working on what I call "getting fit enough to train" after post Utah layoff.
I've always liked to get the runs to a decent pace before adding distance and starting on something more structured.
Right now that means a lot of 4 or 5 miles at around 7:30 average. A lot is progression running as I've got a bit of a issue with back (around SI joint on right side), right hip and right IT band, but it improves from a hobble to OK in the course of a run. Opposite of what I had pre Utah where a sciatica type thing would kick in after 6 or 7 miles after starting off OK.
It's against most conventional coaching theory as it's a lot of running in the "grey zone" but it's served me well to get back fit pretty quickly time and time again over the years. I think it's actually effective as when I look at the 'zones' on my Garmin, today was 18 mins aerobic and 20 mins threshold, so it's actually hitting a couple of systems in one go.
Have started to throw in a few things like 4-6 of 4x4 min with 4 min steady recovery and 12x1 min with 1 min steady recovery.
If I can keep it going for the next few weeks, I'll get back on the track and find out where I'm at compared to last summer and fall.
All very back to front, but after 50 years of training, I don't think I get much progress very quickly say running an hour at 9 min per mile (which would drive me nuts anyway).
Working on what I call "getting fit enough to train" after post Utah layoff.
I've always liked to get the runs to a decent pace before adding distance and starting on something more structured.
Right now that means a lot of 4 or 5 miles at around 7:30 average. A lot is progression running as I've got a bit of a issue with back (around SI joint on right side), right hip and right IT band, but it improves from a hobble to OK in the course of a run. Opposite of what I had pre Utah where a sciatica type thing would kick in after 6 or 7 miles after starting off OK.
It's against most conventional coaching theory as it's a lot of running in the "grey zone" but it's served me well to get back fit pretty quickly time and time again over the years. I think it's actually effective as when I look at the 'zones' on my Garmin, today was 18 mins aerobic and 20 mins threshold, so it's actually hitting a couple of systems in one go.
Have started to throw in a few things like 4-6 of 4x4 min with 4 min steady recovery and 12x1 min with 1 min steady recovery.
If I can keep it going for the next few weeks, I'll get back on the track and find out where I'm at compared to last summer and fall.
All very back to front, but after 50 years of training, I don't think I get much progress very quickly say running an hour at 9 min per mile (which would drive me nuts anyway).
Interesting philosophy. Love the “thinking outside of the box” mentality. Keep us updated on your progress.