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Thu Jun 24, 2010 4:03 pm

 
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Location: NW Oregon

Ran my first speed workout today.
Seem to be recovering from my marathon well.

Ran 6 x 200's with 200 walk recovery
35 - 32 - 31 - 31 - 31 - 32

I will be running a 20 minute tempo run as my first speed work of the week, then this workout ( 4 to 8 x 200's with 200 walk) as my second speed workout of the week. I hope to get the 200's down to the 28 second level.

I scaled down my track season to only the Oregon state games where I will race the 1500 on the Saturday, and then the 800 on that Sunday, then the Seattle Masters classic the following week where I will race the 800. I will then race the Bowerman AC 5K road race the following Sunday evening at the Nike campus.

If I see positive results in my track times, I might consider a marathon again next year, but in late April early May so I can have more time to recover and transition back into track before the track season begins.

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Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Fri Jun 25, 2010 7:00 am

 
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Good work R&S

Try putting a couple of 300's in the middle of the 2's. It seems to work for me in staying relaxed while tired. Run about 47-50 secs for me with about 90 secs rest...but I'm not as fast as you.

Run Hard....Have Fun



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Fri Jun 25, 2010 12:29 pm

 
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Thx Rocketrod

I am purposely keeping my speed short and sweet trying to keep my calf from straining this year.
The track speed workout is to give me the speed for the first lap of the 800, while the endurance I received during my marathon training plus the 20 minute tempo runs are hopefully going to help me with the second lap.

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Mon Jun 28, 2010 7:56 am

 
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I fugure you know what your doing. Keep up the training. Getting ready for a very hot and humid 5k on the 3rd of July. Its been 100 here most of the past two weeks. ( central Kansas) Makes training pretty hard. The 200's look good R&S. Let me know how things turn out.


Rocketrod



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Tue Jun 29, 2010 4:41 am

 
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Location: NW Oregon

Rocketrod -
Sorry, it's not going to be hot and humid here in Oregon.
Saturday is going to be mostly cloudy, a low of 51 and a high of 70.
We have only had 10 days in the month of June at 70 degrees or more and only 4 days that were about 80 - 82 degrees.

I am thinking I might switch my speed workout later today to be a ladder:
200 - 400 - 600 - 800 - 600 - 400 - 200

I will make up my mind after the first 200. If I am feeling relaxed I will try the ladder, if I am feeling tight, I will stay with repeat 200's.

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Tue Jun 29, 2010 8:10 am

 
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That sounds a lot better weather wise. Did a ladder yesterday. 2 each of a 500, 400, 300, 200. Not too bad. 5k awaits Saturday. Sunny and 75 by race time. Keep up the good work. If anyone has any ideas on 5k training tips let me know.

Rocketrod



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Tue Jun 29, 2010 10:16 am

 
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Location: Eugene, OR

I ran a 16:11 5K at the Hayward Classic. Not quite what I was hoping for, and I felt pretty bad right from the start. I've got some work to do before Sacramento.

Rocketrod - It looks like you have plenty of speed for a 5K, and do plenty of shorter intervals. Some runners thrive on speed, and others on endurance/strength work. You may be in the former category, while I'm certainly in the latter. My best 5K's in recent years have come off good mileage, tempo runs (typically 5-6 miles hard), and long intervals. In the month leading up to the Hayward Classic 5K, I only did 3 interval workouts - (1) 10x1K, (2) a ladder of 3K 2K 1K, and (3) 1600m followed by 8 x 400.



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Tue Jun 29, 2010 12:27 pm

 
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I wimped out today.
Just felt blah and had a hard time holding good running form. I was either hunched over, or running back on my stride. On the last repeat, I felt the ankle/Achilles area tightened up so I decided that was it for the day.

200 - 400 - 400 - 200 - 200 with same distance walk recovery 1.5 mile warm up and 1.5 mile cool down

32 - 68 - 69 - 32 - 32

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Sun Jul 04, 2010 9:17 pm

 
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Ran a 19:01 in our local CAT 5K fun run / walk.
Placed 5th overall, and led the race for the first mile going out in around a 5:33. Felt good and strong through the whole race.

Considering that my Achilles acted up on my last speed workout on Tuesday, I strained my lower back on Wednesday, and also slammed my foot into a table that same day and probably broke the middle toe on that foot, I think I did pretty well.

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Mon Jul 05, 2010 5:32 am

 
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Ran the Chisholm Trail 5k in Newton Ks. Saturday. Weather actually cooled off a lot with ran and low 70's during the race. Finished 9th overall and first in the age graded masters with a 18:28 (age graded to 16:25). Labored in the 2nd mile but had a good finish. Back to the track for the Texas masters meet next weekend. R&S...heal up fast.

Rocket



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Sat Jul 10, 2010 7:46 pm

 
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Ran the 1500 meters at the state games of Oregon.
4:56 1st 50 - 54 age group and 2nd overall.
Wimped out in the heat, led the first 900 meters before falling behind the eventual winner who ran a 4:42.
Calf a little tender, but will still try to race the 800 tomorrow.

Saw mellowjohnny there, he won the 3000 meter steeplechase.

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Sun Jul 11, 2010 2:44 pm

 
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Location: oregon

hope the race went well for you today, runandsew. was good to finally meet you. heat was tough for sure and i found that i started noticing it the last couple laps as well.

good preparation for Sacramento....getting close now!



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Sun Jul 11, 2010 4:08 pm

 
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Ran a 2:19.12 today for the 800 at the Oregon State games. 1st in age group and 3rd overall. The winner was a high school runner who just ran a 1:57 as a sophomore and then the runner who beat me yesterday in the 1500 placed second.
Leader went out in a 59 and myself and the other older runner went out around a 66. Felt good and the most important thing is that I did not get injured. I will race the 800 at the Seattle Classic next weekend, and then focus on some 5K's on the road.

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)


Last edited by runandsew on Mon Jul 19, 2010 12:35 pm, edited 1 time in total.


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Sun Jul 11, 2010 5:55 pm

 
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Nice job fellas! Especially with the heat. I ran in an all-comers last Thurs and it was 95 or so. Although I only have to go around once I was still suffering from lethargia corporalis. I don't know how you distance guys manage. Good prep for Sacto though, it's true.

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



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Tue Jul 13, 2010 5:53 am

 
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Ran the 800m in the Texas masters championships in Coppell. 2:07.42. Very hot and humid. Ran 1:30 at the 600 and then I must have stopped for a cool drink on somthing along the way of the last 200 because I could only manage a 37. LOL. Still a great meet and a lot of fun.


Rocketrod



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