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Thu Jul 30, 2009 11:19 am

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Journeyman Masters Athlete
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HI, Just turned 40 last December. I want to break 5 in the mile and 2:10 in the 800 and am real close in both. I have been doing it on 15-20 miles a week and a cross training regimen. Now I feel like I need some partners and people with similar goals to push me a bit. I am in the Northern VA, DC area.. Let me know if you have an interest?


grossen76@hotmail.com



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Wed Aug 05, 2009 9:15 am

 
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Location: Eugene, Oregon

Good luck bro!
B$

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M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Wed Aug 05, 2009 1:10 pm

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Great now you should move over here so we can work out together ! :D



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Mon Aug 24, 2009 5:23 am

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Got the 800 goal yesterday 2:09.6 Now on to 2:05 :)



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Mon Aug 24, 2009 7:41 pm

 
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Nice work! Congrats!!
Keep it up.

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M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Wed Feb 10, 2010 6:40 pm

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Anybody out there yet?



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Fri Feb 12, 2010 7:34 am

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Joined: Thu Oct 08, 2009 7:56 am
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Location: Fairfax, VA

Gary,

Unfortunately I am focusing on the 55m/100m events. These endurance sprints are too much for me!!!

I remember doing 880s and mile intervals when training for the Marine Corps' PFT 3 mile runs and your splits put anything I did there to shame, good job.



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Sun Feb 14, 2010 8:11 pm

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grossen wrote:
Got the 800 goal yesterday 2:09.6 Now on to 2:05 :)


...nice job!
With that sub 2:10 800 you should get the mile under 5 pretty handily. I'm 44 and would say I probably am good enough for a 2:06/07 800,..but I am capable of a sub 4:40 mile....I have to admit though that I do 60 miles a week. and run a lot of longer distances in general.



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Sun Feb 14, 2010 9:30 pm

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You know I thought 5 min was going to be easy due to that 2:09...but have run 5:09 this indoor. This has been my case throughout my running career. In college according to my 400 and 800 times I should have run under a 4:10 mile..but never popped that....I think it is aerobic threshold a........I am excited about upcoming races in the 800 if these meets stopped getting snowed out :D



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Mon Feb 15, 2010 2:38 pm

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grossen wrote:
You know I thought 5 min was going to be easy due to that 2:09...but have run 5:09 this indoor. This has been my case throughout my running career. In college according to my 400 and 800 times I should have run under a 4:10 mile..but never popped that....I think it is aerobic threshold a........I am excited about upcoming races in the 800 if these meets stopped getting snowed out :D



...well with 15 to 20 miles a week you are in a very recreational mileage zone and definitely lacking endurance in a big way. I'd say for a good mile you also gotta be able to run a decent 5K...at least a 17:15 to break 5 on the mile.
I've got a fair amount of speed (49 on the 400 when I was younger)...and with 30 miles a week, some six, seven years ago, I could still break 5...but not much more. It definitely wasn't the speed that was the problem..

I'm older now(44) but also about 8-10 pounds lighter due to my 60 mile average. The mileage helped build strength and running efficiency...once that is developed and you cut some of the mileage and start running intervalls at faster speeds with more recovery,...you get in mile shape. I ran 4:37 last year and 4:31 the year before.

... I believe you got to train more like a distance runner for the mile than an 800m runner,...big difference.
With your 800m time... going through the 800 @ 2:25 should be pretty relaxed,...but you need a lean body,...aerobic treshhold and strength..
BTW...the older I get the more I also like running hills...repeats or just hilly runs in general. It's less pounding on the "old frame" and it can be geared towards any distance.

...hope this makes sense, have fun...



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Mon Feb 15, 2010 4:22 pm

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yeah, I agree for the mile you need to pump up the mileage a bit, but I never was a distance "dink." I think you can run a good mile on 30-40 miles a week. At our age it isn't so much the mileage as the quality of the training. I think my interval workouts are good and solid and will probably put more fartlek or tempo runs in, but you know what this is fun to just be able to compete and be out there. I look forward to it and it keeps me going! :)



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Tue Feb 16, 2010 10:03 am

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grossen wrote:
yeah, I agree for the mile you need to pump up the mileage a bit, but I never was a distance "dink." I think you can run a good mile on 30-40 miles a week. At our age it isn't so much the mileage as the quality of the training. I think my interval workouts are good and solid and will probably put more fartlek or tempo runs in, but you know what this is fun to just be able to compete and be out there. I look forward to it and it keeps me going! :)


Absolutely...it is and should be fun,...we already have a job I don't need a second one!!! But running man versus man...I still love that. I ran a 5K a few days ago...and I think most of the kids in the top 20 were young enough to be my sons. I battled it out with a 19 year old on the last 100, beat him and finished 7th overall. The time wasn't great...but it felt great anyway...damn I still got it!! I love that after race feeling!

30 to 40 miles a week will definitely be enough to run a decent mile...but it's the "mileage" that will enable you to stay lean and strong, recover faster and therefore ultimately stay free of injury...and subsequently be consistent with your workouts.
For example...when I was running 30 miles a week in my 30's, my recovery was roughly double than what it is now. So,..basically I could do a pretty good workout on wednesday and still feel it on sunday. I had the speed but I didn't have the strength to sustain that kind of pressure on tendons, joints etc...this resulted in constant injuries....and "no fun"!

But I understand that not everybody can or wants to go out there and run 6 to 7 times a week. All I'm saying is...if you wanna be "your best" on the mile this is what you would have to do as a master runner..."there is no other way". You can't get it done on the track alone because it will just "hurt" you!

~nice chatting with you,...send something out when you hit that 4:50 something!!



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Thu May 20, 2010 8:17 am

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Journeyman Masters Athlete
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Hey, Bullet...what is new with you.

Had a decent indoor season and some decent outdoor 800s. What about you?



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Fri May 21, 2010 10:12 am

 
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Junior Masters Athlete
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Location: Carson City, Nv.

Hey there...

Just thought I'd jump in here and say Hi... I'm one of those old HS/College runner that quit, gained a bunch of weight, and woke up one day nearly 20 years later and decided to run again.

I'm hoping that if things go stunningly well, a sub 5:00 in the 1500 might be possible this summer. My first race in 19 years is May 30...

Hopefully we can encourage each other as the summer goes by...

Thanks!

-Kelly



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Fri May 21, 2010 4:18 pm

 
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Location: Eugene, Oregon

Go kick some butt Kelly! Oh yeah, and have fun too.

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M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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