posted Apr-22-2007 03:54 PM               

Liz, congrats. on your race, you're running well lately...

Sunday

12 miles easy gives me 40 for the week. Progress...

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posted Apr-22-2007 05:23 PM            

Liz, great job. Do you ever take a weekend off? I was going to suggest we meet and do one together, but now..........

DH, take care of yourself.

Ribs, glad your assets are feeling better.

Before the Pro embarrasses me in a public forum I have put two 5ks on my calendar for June and July. I'm waiting for the heat to be oppressive.

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posted Apr-23-2007 06:11 AM            

We did a 5 mile run at Valley Forge yesterday. It was a completely enjoyable day with perfect weather and the nicest group of people I have ever met. It was an undulating course and I had a few ups and down as well finishing in 47:10 chip time and 48:01 clock time. I placed 10th out of 24 in my age group.

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posted Apr-23-2007 06:37 AM               

Friday's run:

5.08 miles - Sunny & 57 degrees and a bit breezy

40:27 - (7:57)

8:28, 8:00, 7:52, 7:48, 7:42, :33

Avg HR 135 / Max HR 150

Sunday's run:

Sunday - Sunny & 46 degrees

12.18 miles - 1:51:41 - (9:10)

9:14, 8:45, 8:59, 9:47, 9:34, 9:38, 9:46, 8:47, 8:48, 8:49, 8:50, 8:27, :50

Avg Hr 119 / Max HR 135

Edited to add this little tid bit: We had to run at least 11 miles today as one of my running buddies needed 11 miles to reach 74,000 miles! Congratulations to Joel Croteau whom I have spoken of many times prior to this, he is quite a runner but even more he is a very good friend!

Sunday's run was my first attempt at any mileage post marathon and I had no problems. We took it pretty slow and I let one of the slower guys lead for the most part to keep me from going too fast. We also ran a good portion of this run off road on a golf gourse along the water in Biddeford and also on the beach itself which as a result of the recent storm was quite difficult. At low tide the sand along this beach is usually quite hard packed but not right now, there were some parts that were almost like quick sand and were extremely taxing on the legs. I could feel it but had no problems.

Now I have two weeks until my first goal 5K (May 6th). My primary goals in this race will be to place in the top three for my AG overall and to win my AG for Law Enforcement entries...since this is a new race I have no idea what the competition will be and of course I am not sure where I am yet as far a "speed" for these shorter races at this time. I also will run a 5K on May 13th but that one really attracts some speedsters so I will be looking to place in the top 10 for my AG in that one and then I have Boston's Run to Remember 5 miler on May 27th with similar goals as the May 6th race since this one has a law enforcement category but I think they only do overall for law enforcement.

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Bob

[This message has been edited by bobscamman (edited Apr-23-2007).]

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posted Apr-23-2007 09:56 AM               

Sat - 10 miles on track, including 3200 in 13:23 (6:43, 6:40), jog 400, 4 x 800 x 200 jog at 3:16 avg

Sun - 10 miles on track at 7:48 avg (had to move off grass loop soaked by rain)

Bob,
I think you will do well in those shorter races.

Good racing, Liz, Euphoric

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posted Apr-23-2007 11:04 AM            

Jim, nice weekend of running for you too.

I did 6.6 recovery miles on the dirt track this morning, too embarrassed to tell you the pace, but it was SLOW. No aches or pains however.

Say happy birthday to Shakespeare if you see him around. Spareribs

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posted Apr-23-2007 11:38 AM            

quote:

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Originally posted by Spareribs:
Say happy birthday to Shakespeare if you see him around.

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And my son Bucking Bronco, who is 14 today.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-23-2007 11:52 AM            

30 minutes on the stationary bike and an hour of yoga finished the morning. Ribs, you've got to try yoga for your tight spots.

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posted Apr-23-2007 12:17 PM            

quote:

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Originally posted by euphoric:
Thanks, guys. I had another breakthrough today. I go to a gym full of men woking out in a very DH way, but always make a hasty retreat from lower levels to the third floor for yoga. The intimidation factor kept me from doing the strength training I knew I needed. I took a deep yoga breath this morning, walked into the weight room and introduced myself to "the guys". One looked up, smiled, and said, "I know who you are. How come you weren't out running the golf course this weekend?" The ice was broken and I worked on leg presses and some upper body strength. If I get bored, I can read all the tattoos.

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Congratulations, euphoric! You will be a fitter person and a better runner. Plus all the guys will ogle you, if you're into that.

quote:

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Originally posted by euphoric:
I also cleaned all the equipment before I left.

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Wimmen.

quote:

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30 minutes on the stationary bike and an hour of yoga finished the morning. Ribs, you've got to try yoga for your tight spots.

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euphoric, Ribs knows all about yoga. I think it aggravates his sciatica.

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-23-2007 12:54 PM            

quote:

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Originally posted by Dark Horse:
euphoric, Ribs knows all about yoga. I think it aggravates his sciatica.

Dark Horse

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And it really bums me out too. The physical therapist told me she just loves yoga and thinks it is wonderful, but told me to give it up. Exercises such as spine extensions and any of the toe touching stuff really does agitate the sciatica. She has given me other exercises instead, which I do faithfully, but I sure do miss those pi/yo classes. I went to a class about a month ago because my favorite instructor was leading it, and I told her I would just do my own exercises, which she thought was fine. But it just didn't feel right to me, so I never went back.

But I will say that I am pretty dedicated to dynamic flexibility stretches, activity ball exercises etc. I talk often with Egret, Sans Souci and others on CR who are strong in this kind of work. Spareribs

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posted Apr-23-2007 04:06 PM            

The race was a fundraiser in memory of a little girl who died this past November at four years old from a rare genetic disease. The entry area was crawling with kids, adults with running strollers, walkers, seriously fast looking runners and the rest of us who didn't fit into any of the above categories. So, it was a great, if bittersweet vibe that so many families and supporters showed and I was glad I had chosen this as my first 5K experience. It turns out this family goes to my church, so it was serendipity all around.

At the start time a few words were said in Olivia’s memory, balloons were released to the heavens and we were off. The course started out in a business park which had no traffic at all since it was the weekend. For a first time race, the course was very well marked and marshaled. The field stretched out pretty quickly and I found a couple of guys that looked like regular, yet casual, runners and positioned myself behind them. At the half mile, I felt like a nuisance at their heels, so I passed them hoping I wouldn’t regret this early surge. When I saw the first mile marker ahead, I thought okay, one down. As I passed the marker I glanced at my watch and it said 8:22---yipes!!! that is fast for me, but I felt good (and so did my ego) so I kept at it.

About a half mile later, we turned into a paved park area which was mostly flat. I found another runner ahead to follow. I became aware of my breathing and a bit of foot pain but I still felt strong. Since I've never run for speed and usually go 6+ miles on a regular run, it was quite disconcerting to wonder if I would tank or my thighs would cramp up any second. I reminded myself this is to establish a benchmark only—just run. About then I was passed by a woman that I judged to be a serious runner by her pace and body build. But once she passed me she stayed out about 10 yards in front of me. I figured she was marshalling her resources for a fast finish. But the distance between us kept dwindling and while I questioned my decision as I did it, I gave a spurt and passed her just before mile 2. Time: 17:14 --- okay, that seems a bit closer to normal pace for me at about 9 min/mile and we turned to complete the last mile.

About a half mile later, swoosh went the woman past me. I was not surprised and thought she’d streak out of sight. No sooner had she passed than she slowed down again—about 5 yards ahead of me. My breathing was still good and my legs felt fine, so I said, this is it, let’s just go. I passed her and pushed the last hundred yards and uphill to the finish line. I glanced at my watch: 25:38! I was so pleased with this time as it far exceeded my expectations. I ran a cooldown for a half mile, glancing at my watch every 10 seconds to make sure I had read the watch correctly. So, I’ve got my benchmark. It was great fun and I so appreciate your suggestion to do this—I could learn to like these shorter races! And to keep my ego in check, a woman I talked with at the start finished in 2nd at 20:26. glidegal

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posted Apr-23-2007 04:14 PM            

Dark Horse

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I'm a dark horse, running on a dark race course

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posted Apr-23-2007 04:20 PM            

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posted Apr-23-2007 04:34 PM            

Ribs, it's good to hear you have a substitute for yoga. It takes missing only a few classes to know how much I need it. I notice the most tightness from lower back through my hamstrings.

DH, thanks for the kind words about the gym. I can't wait to start feeling the effects. I'll be careful about saving my ogle attire for other occasions.

I think I should schedule an easy day tomorrow since I did all of those "hills" on Sunday!

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posted Apr-23-2007 04:38 PM               

5.03 miles progressive:

8:16, 7:51, 7:36, 7:17, 6:58, :14

HR - Avg 141 / Max 159

That felt good, no residual effects from the marathon.

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"Keep on Running"
Bob

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posted Apr-23-2007 04:45 PM            

I have stood exactly where you have. Many times. I have even stood in Kosovo, having visited what was then Yugoslavia many years ago. Those who don't learn from history are doomed to repeat it. I just hope you haven't blown it. You love running. I can tell that.

Anway, on with my own stupidity (I am not any more intelligent than anyone else here..just that I have a great deal of experience, good and bad).

Sunday: Still in Scottsdale

2 mile warm-up followed by some strides

5K on the track: 17:58

Came though 12 laps in 17:25 and kicked a 33 second last 200 meters.
I don't do speed work and I didn't think I could reach down that far at age 59 but one of my pacers said we had to go undcer 35 to break 18 and he just took off and I hung on.

2 mile warm-down

I almost couldn't believe it. Arizona has been good to me. I am running my best times in about 5 years. Maybe Jim is right. I may have to race when I turn 60 (August) if this continues.

That's it. My wife and I are returning to our home on the Columbia River Gorge. We are leaving Tuesday. It is improving up there. Still showery but the temps are up in the 60's during the day. Sun in the forecast.

Raider

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posted Apr-23-2007 05:02 PM            

Euphoric, that is interesting that you and goofy ran the same race and had different views about the hills. You're pretty tough.

Glidegal, that gives you a VDOT of 37, pretty darned good, and from that we can derive some paces for you to do Marathon pace, half marathon pace, and LT runs, plus intervals when needed. Sounds like you ran a gutsy race. Many people don't like the fiveK because of the all-out nature of it and the intensity of effort. It was even tougher for you as you didn't know what kind of speed to go out at. You should be proud of this race. Spareribs

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posted Apr-23-2007 05:07 PM            

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posted Apr-23-2007 05:15 PM               

quote:

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Originally posted by bobscamman:
... no residual effects from the marathon...

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That's good to hear, Bob. You'd think racers running at your pace, like the guy who stopped in front of you, would have more sense. I get out of traffic at waterstops, since I walk through them. Heck, I even look before i spit. My second marathon is this weekend, and you can believe I will be watching for dumb racers -- and I expect some at my slow pace.

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posted Apr-23-2007 05:55 PM               

Look at it this way, there has been only one 60 plus sub-18 at Carlsbad in past 3 years. That was the 17:55 Ron Wells ran this month. Herb Phillips ran "only" 18:11 the last time he was there in 2005, and he is considered one of the great masters runners.

P.S. I'll be busting my butt next weekend trying for another sub-20 at Zippy 5k in Golden Gate Park. It is one of two Bay Area 5k's that are part of USATF Grand Prix this year. Don Porteous ran 17:51 there last year at 59, but I'm guessing he's injured now. He hasn't been heard from since December. It will be interesting to see if your old rival Chuck MacDonald shows up. He won the first 2 legs of Grand Prix at 10 miles and 12k. In the absence of Porteous, he is the best around here by a wide margin. If both were to run it could be close. MacDonald came out on top last time while winning National XC title at 10k.

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posted Apr-23-2007 07:48 PM               

Thanks everyone for such positive feedback on my running.

Monday
boo hoo, just when I thought I had escaped the dreaded injuries...went out for a slooowww 3 miler tonight. Had to cut it back to two as, what I think is, a shin splint reared it's ugly head as I placed my right foot on the pavement.

When I was walking in my flats today I dropped off a curb funny and felt a slight twinge (ok, maybe it wasn't slight, but it didn't hang around ) in my right shin, but really didn't think much of it (at this age everything twinges now and again ) but as soon as I began my run tonight, yikes!!! Probably should of bagged it, but was hoping it would run itself out once I warmed up, but no deal. So, iced it and will not run for a couple of days and give it some time to rest.

Drat, drat and double drat!!! (not really what I was saying to myself for sure

So, anyway, did 2.27 miles in 32:03 for avg. 14:07 m/m (can't get much slower than that!)

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Running in wellness

Liz

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posted Apr-23-2007 08:01 PM            

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posted Apr-23-2007 08:04 PM               

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Running in wellness

Liz

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posted Apr-23-2007 10:31 PM               

I'm now running ~ 40 miles/wk with a track workout every week. I'm pretty fit now. My non-speed work training times keep improving but my extremely poor leg speed does not seem to change. My PRs were 2:49 mara; 1:20
1/2 mara; 35:35 10k; 16:50 5k. I recently ran a 23 min 5k!

My track speed work is terribly slow, but worst has not been improving despite weekly sessions. I do 8 x 400 w/200 jog and am doing 1:40! Half-mile repeates are slower than 3:30. Worst, these times seem absolutely fixed over 6 mos. of track work. It seems these times should
have improved more dramatically than distance times because speed was something I had not worked on at all. Has anyone else experienced similar? Based on the data I've seen, my times should be ~ 20% slower than my prime, but they seem stuck at ~35% slower.

Any thoughts/suggestions?

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posted Apr-24-2007 12:30 AM            

I live on the Hood River side but south of the Gorge (I can see Mt Hood on a clear day from my porch).

I know all about Porteous and MacDonald. I would have to come down to the Frisco to race them. We'll see. I may run under the name of Steve "SR" Prefonatine Is that name taken?

I have a few close running friends up in Oregon and we try to get together once every other week and run and we have agreed to continue the trial runs. One is faster than me and the other "was" before we went to Scottsdale. Otherwise I will be back on the trails.

Raider

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