Looks like different backgrounds - Glidewell is obviously phenomenally biomechanically efficient and more slow twitch; Dan King looks more power and faster twitch.
I have run against/behind, far behind, both. Glidewell is really slight, maybe 120 lb dripping wet, but he went out so fast last month that I didn't even see him. Dan has a bouncy stride and high knee lift/kickback. Jacob Nur is similar.
Haven't posted a week in a while.
M - 5.7 mile recovery (like 8:30s)
T - AM Botched CV workout, but made the best of it. Cold (20s) and breezy, and was planning on 1200s at 6:15/mile, but came through 800 feeling terrible and only at 3:15, so shifted to more threshold ladder it ended up being progression, so 800, 1200, 1600, 1200, 800 at 6:32 down to 6:15 on that last 800. Then 400, 300, 200, 100 getting progressively faster (last two at mile pace). PM easy 3.2
W - 8.6 on hills and single-track trails (8:50s)
Th - AM 30 min on spin bike; PM 6.7 easy with some pick ups
F - Got in my CV effort but it also ended up being a progression of sorts (also cold and windy), 1000s on a gravel road at 6:30, 6:24, 6:15, 6:15, 6:12, 6:12 pace
The weather is improving here. I notched 33 Igy miles, including a 6 mile foothills jaunt. The elevation gain was comfortable on climbs, hopefully I can add a bit more this week.
I felt it coming, and it did arrive. The nagging of my right flexor was enough that I took a couple days off to let it settle down. I took the rest of the week easy with limited mileage so as not to re-stress it too much. Not ideal 5 weeks out from Boston as last week and this week were planned to be peak weeks with a simulator workout.
Now the focus is to manage best I can to maintain fitness and get to the start line in one piece.
M: 10 miles @ 7:20s hip flexor flared up fairly severely at 9 miles
T: Off
W: Off
T: 7.5 miles @ 7:15s
F: 7.5 miles @ 7:15s
S: 10 miles hilly @ 7:00s
S: 20 miles hilly @ 7:15s
Total 55 miles for the week. Feeling a bit rusty. I'll run a marathon specific workout either Wed or Sat depending on my schedule (and assuming my flexor doesn't have a setback)
Spring finally arrived here making it possible to run outdoors (since early Nov). No ice on roads, but plenty of water. Have to “change lanes” all the time to avoid puddles and cars.
Two first runs were OK. No speed and some discoordination, but anyway better than expected.
Mon – off
Tue – 1:00 mix of elliptical (E) and treadmill (T)
Wed – AM first run outdoors this season, 5 miles. 3 tests to check the body response. First, 500 m at 1:58 (HR 132 and then 102 in 1 min while jogging), then 2 times 1 km at 3:58 and 3:56 (144/108). PM 45 min elliptical, easy/moderate.
Thu – 0:55 mix of E and T, easy/moderate.
Fri - 1:03 mix of E and T, easy.
Sat – 2nd run outdoors. 6 miles incl. a “reduced” interval session. First, 2 km at 8:04, then 2 times 1K at 3:58 and 4:03, respectively.
I'm also late to the the thread this week. Arrived home late last nite after our little vacation in SC. So I took an off day yesterday after no days off for 5 consecutive weeks. Had some decent runs around Greer SC but it's a bit more hilly (by my standards) than I'm used too! Still feeling 100% and running seems to be coming more easily these days. But man I need to get my vacation eating under control. It always takes me a few days to get back to normal! Anyhow, I logged about 62 miles last week, all feeling mostly good!
M: am: 5 Miles in 41:06 [8:13 per mile] pm: 6.32 Miles in 51:21 [8:07 per mile] Log note: Nasty cold 19deg wc 15mph headwind most of the first 3. T: 8 Miles in 1:02:26 [7:48 per mile] with 5xThreshold 1000's 3:58.9, 3:57.1, 3:58.0, 3:56.9, 3:55.1 W: am: 6.73 Miles in 54:37 [8:06 per mile] pm: 3.76 Miles in 31:25 [8:21 per mile] T: 10.17 Miles in 1:16:40 [7:32 per mile] 7:55-7:02 F: 6 Miles in 51:50 [8:38 per mile] S: 5.96 Miles in 45:58 [7:42 per mile] 8:00-7:23 Greer, SC S: 10 Miles in 1:18:48 [7:52 per mile] 8:03-7:39 Greer, SC
I really wanted to start my racing season this Saturday but I'm just not feeling very racy yet. And it's supposed to be 40 deg, windy and rainy. So I'll save it for another day. This will be a down week after six 60+ weeks.
Already spring or still winter. Here was a mixed bag of early spring and last winter winds.
The week was fun and complete.
Mo 7 miles recovery
Tu 7 miles easy
We 30 min drills and jumps uphill, 7x60m flat. Max cadence measured at 248.
Th 3 x 1 mile in 6:40 with 400m jog
Fr 7 miles very easy
Sa 4 x 100 m in 16s, 4x150m in 24s
Su 7 miles steady at 8 min per mile
Total of 40 miles. All geared to keep enough strength to complete the week. Sunday run is the most difficult exercise for me. I call it the "strenght run". Looking forward to 2 subsequent days of very easy activity for recovery.
I'm checking in early today because comfortable sleep is difficult. If you find yourself Googling "latissimus dorsi traumatic contusion" then your training is probably not going well. Thursday night I had one of those unfortunate, mildly embarrassing old person accidents. I was turning to exit the bathroom door and either slipped or blacked out from low blood pressure and fell backwards. Most of my weight was over my lower back as it hit the edge of the toilet before I hit the floor. At first I was concerned that I might have broken a rib, but after a couple of hours it was pretty clear that I had just badly bruised my lat. Since I fell, it has been abundantly clear to me that we use our lats for stabilizing almost any kind of movement. Friday I couldn't do much more than sit or lie down and try to move as little as possible. Yesterday I could move around with a minimum of pain if I was very careful. I'm hoping that today I can get out and walk a little. Fortunately, it is only a soft tissue injury which should heal comparatively quickly. I have 8 days until my 5k, and still hope that it will be healed and settled down enough to run by then. I'm now just taking it one day at a time on evaluating when I can sensibly return to running.
Good running and avoid those household accidents to all :<(
Add “lateral heel whip” to your vernacular, as well. Before this past Thursday, I hadn’t heard of this or knew that there were other runners of all who dealt with this. (Half of those so afflicted have medial heel whip from the heel scuffing the other leg). My left front of my shoe now pounds into my inner right ankle bone when I run. Melted away skin and drew copious blood. Hurt like hell when I got down to drumming on the nerves and tendons. There is a fix: keep up the glute/ankle work. M: 5.5M @ 11:10 pace
T: 8M @ 10:45 pace followed by dead tooth extraction
W: dead tooth memorial
Th: 9M w/4(4:00@HMP/2:00 float@MP) - big bloody mess from inner right ankle and shoes were painted in it
F: 5.5M @ 11:10 pace - less bloody mess (ran in different shoes)
Sat: 15M @ 10:05 pace, a good long training run for me. Heavily covered the ankle bone. Ordered new shoes.
Greetings, fellow 50+ers! I hope these first days of spring were good to you.
It was a bad week for my bracket, but a good one for my running. The hip is still a little wonky which causes some minor issues (I like Orient’s word “discoordination” for what it feels like). But it just seems to slow me down a bit without affecting my volume. So I was able to get in a satisfying 20.4 miles of actual running over the last 7 days. That’s about the best I can hope for in my current stage. The next few months are full of traveling and medical treatments, so I’m not sure when I’ll be able to do that much again. At least the down time should be good for the hip.
Mon: 54’ CR; body wt ex
Tue: off
Wed: 55’ CR; body wt ex
Thu: off
Fri: 56’ CR; body wt ex
Sat: off
Sun: 55’ CR; body wt ex
Good luck with your recovery, OGII. Falls are a serious issue for us olde folks. I incorporate some balance exercises in my post-run routine as a hedge against this issue. Hoping it helps.
Best to all, especially those undergoing injuries, or medical treatments, running related or otherwise.
No spring temperatures here yet. Last week 26 Igy miles, more running and faster. Alpine skied, while my son telemarked. We have had a banner year at our local ski hill Bogus Basin. I skied better as the day went on. We plan to go up again Wednesday. Thighs were pretty sore, needed a day off post skiing, and another with faster running.
OGII ouch! hope you get to race Carlsbad , I used to experience hypotension when standing up. I thought is was part of being fit! Started taking magnesium taurate a few years ago and the hypotension has stayed away 100 percent.
WMA indoor at Torun is in full swing
Goal sub 6 mile May 7th Hayward Classic which is 6 weeks out. First time using heart rate and not pace for speed work leading up to a race.
Treadmill 15x2 minutes R 1 minute walk first 10 progressive warmup . Last 5 by how I feel.
Sun,Mon,Tues walks no running
Wed 2 minutes @ 6%grade 8.6mph HR avg152/max160
Thurs,Fri HR range 133-140 slower than LT threshold about 7:20 to 6:50 pace
Sat 3x2 minutes @ 6%grade 8.4mph Hr avg 154/max158 4 minute recovery: 1 minute walk , 2 minutes jog, 1 minute walk
.......the lateral heel whip sounds awful, and I hope you find a good fix, but i have to admit i laughed at your Weds. entry above.....
My training week thankfully uneventful -- 8:00 running incl. 2:00 today, plus 4:00 cross-training. twinges but no major calf setback. As it was the 5th anniversary of a parkrun I played a small role in getting started, I participated at a cautious pace saturday (25:03) -- last year I was hitting 5k's mid-19's on a good day, so there's room for growth.
My sympathies to all having injuries and other problems. Better times will come!
I kept trying converting miles and hours of winter cross-training to real running. Three outdoors workouts this week. The process goes on, not as fast as I would like to, but some progress is seen. The main issue is to make the cardiovascular system “recall” how to run long enough at 90% HRM. As yet, it delivers 85% only and then starts complaining. 3-4 more weeks are needed.
Mon – off
Tue – AM: 5 miles incl. 3K/12:24 and then (after 3’ jog) 2K/8:23. PM: 47 min elliptical, easy.
Wed – 45 min mix of elliptical and treadmill, easy.
Thu – AM: 5 miles, incl. 3K/12:35 and then 2x1K (after 2’ jog) at 4:13 and 4:06. PM 49 min elliptical, easy.
Fri - 45 min mix of elliptical and treadmill, easy.
Sat – 8 miles incl. a tempo: 8K/33:12. Satisfied with that as it was the 5th run only outdoors this year (rain, heavy wet clothes and trainers).
Sun – 1:14, mix of elliptical and treadmill, easy.