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Fri Sep 10, 2010 4:47 am

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Journeyman Masters Athlete
Joined: Tue Jul 31, 2007 10:52 am
Posts: 28
Location: Ohio

BMo wrote:
How'd the 5k go man?



Let's just say that I finished without walking and had a better time than when I ran my last 5K ten years ago. The time however was not impressive at all, but that was not my purpose. I did have an awful impressive last 200M where I passed 10 or so others! Now, it's on to sprint and power training until Spring. :D

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2012 "Top 5" 200m & 400m M45



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Thu Oct 07, 2010 7:56 pm

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Master Masters Athlete
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Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

strong work. Keep pluggin away.

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



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Thu Aug 18, 2011 6:22 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Mike,
Just checking in to see if you are still on target? I'm impressed by this thread and the work that you had put in so far. I've decided to take the plunge as well. I will be participating in the M40 LJ/TJ at the Rocky Mountain Masters Games next weekend. I have not jumped in 20 years, so this should be interesting - not expecting a whole lot. I have been in the weight room and taking long runs 2-3/wk for about 3 months - so I'm feeling strong but definitely know that I won't have much speed at all and technique will be lacking. Primarily just going to get a feel for what the circuit is like. My goal is to get myself in jumping shape over the winter and shoot for the US Indoor Championships in March. I will keep you posted on my results. Hopefully I can hit the TJ All-American Standard of 11.50m first time out - that would feel really great. Good to have peers to keep you motivated and on task. Good to be back.
Regards
Ace

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Thu Aug 18, 2011 6:53 pm

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Master Masters Athlete
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Joined: Sun Oct 15, 2006 6:03 am
Posts: 113
Location: In the sticks, Western PA

Dude - your triple PR is over 51' and your long is only 21'5? Not that 21'5 is anything to sneeze at, but 51' is crazy!! You should be able to trip and still jump 38'. Good luck this weekend and my suggestion would be to do more speed instead of distance running. Speed is a huge component of the horizontal jumps, so distance running doesn't do a lot to help that. Please update after this weekend - curious to see how it goes. Good luck!!

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BLL



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Thu Aug 18, 2011 8:49 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

BLL....man I hope you are right. It's just a little intimidating since it's been so long. Good observation on the discrepancy in my jumping prowess :D - I stopped doing the LJ in high school. Once I got to college, they only wanted me to TJ. Reason: I was not a very good LJer. Never could figure out what my issues were with that event. Hoping my wisdom and a good training DVD will help me still be able to jump 21'5". Just curious...what events are you working on?

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Fri Aug 19, 2011 8:03 am

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Master Masters Athlete
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Joined: Sun Oct 15, 2006 6:03 am
Posts: 113
Location: In the sticks, Western PA

Mostly working on figuring out what I can still do!! Had some doctors tell me I needed or will need a hip replacement - that was two years ago. I have continued to compete, although at a much lower level than I am used to. College PRs (15+ yrs ago) of 7.01m in the long, never was allowed to triple in college but went 12.90-something once after college. Mostly sprinted, a handful of sub 22s in the 200 was my best event (21.5 PR). This year, 12.0, 24.5, 56.0, 18' long and 34'6 triple (only took one jump, but still pretty ugly) and did an outdoor pentathlon. Trying to find where I can still be competitive. Best advice I have is to do your thing, get faster, and be smart - also stay healthy !!

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BLL



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Sun Aug 21, 2011 3:48 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

Great advice. No "world beater" attitude for me next weekend - I will resist the urge once those competitive juices kick-in. My plan is to go with 11 stride approach for both jumps. I simply want to get a feel for what I can do. Besides, I've got some serious work to do before I can go all out. Best of luck on getting back in the game.

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Sun Aug 28, 2011 4:11 pm

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Master Masters Athlete
Joined: Thu Aug 18, 2011 4:50 pm
Posts: 96
Location: Colorado

BLL.....got thru the day. That's about the only good thing I can say about it. Went with an 11 step approach for both the TJ and LJ - felt there was no need for a longer approach given my "sprint/jump" fitness level. I took 3 jumps in the LJ w/ 5.08m being my best jump. I took two jumps in the TJ w/ 11.16m being my best jump. I have a long uphill battle to get myself back to competing shape - but I will definitely get there. Given my performance - I am setting a goal of 5.49m/12.2m respectively for the indoor season. Now it's time to get to work. Will be a long road back - I plan on having fun with the journey.

_________________
All-time personal bests
TJ - 15.57m
LJ - 6.52m

Masters (M40) personal bests
TJ - 11.97m
LJ - 5.36m
HJ - 1.50m
60m - 7.97s
60m H - 10.98s
200m - 26.70s



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Sun Aug 28, 2011 5:41 pm

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Master Masters Athlete
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Joined: Sun Oct 15, 2006 6:03 am
Posts: 113
Location: In the sticks, Western PA

Good Start - just getting into the sand and being able to walk the next day is the key!! As you know, speed is essential in the long jump. Once your fitness level approaches where you want it to be, jumping 18' won't be a problem if you are already over 5 meters with an 11 step approach. Work up to what you are comfortable with, but I like an 18 step approach. In May I jumped 4.92 (my worst since 8th grade), but was able to hit 18' by the end of July - I was 0.7 seconds faster over 100 meters in that same time frame. You will hit those goals and probably need to set some new ones once you achieve the sprint fitness level you desire. Good job and keep after it!

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BLL



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Mon Sep 12, 2011 10:25 am

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Journeyman Masters Athlete
Joined: Fri Jun 20, 2008 9:16 am
Posts: 28
Location: Salt Lake City

I have a whole list of training and racing goals and I won't bore any of you with the details. All of those goals are completely meaningless without accomplishing Goal #1: Get to starting line healthy!
Here's wishing all of you good luck and good health for 2012.
Jim



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Sun Oct 23, 2011 10:44 am

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Junior Masters Athlete
Joined: Sat Oct 22, 2011 6:24 am
Posts: 1
Location: Nr Windsor, England

@Mike 67 - I'm new here and my first post, you started this thread 4 years ago, I'm keen to know how youv'e been getting on and how is your 2012 target going?????
I'm relatively new to sprinting. last year was my first full year training and all about 400m training and this year have concentrated on 100 & 200m. I ran 11.6 a couple of times last year with little to no 100m training and hope to run 11.4 or less this year with lots of weights, explosive training , plyos and speedworkWith masters though I'm conscious that all my hard work getting faster/stronger may just be offsetting the years that are making me slower..........any thoughts anyone?



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Thu Nov 17, 2011 11:37 am

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
Posts: 19
Location: Orange County, California

Keep it going, friends.

I have read this discussion with great interest.

As a young man, I was a serious runner in High School and college. I ran my first race in the 4th grade, and eventually competed in AAU (as it was known then) youth (13-14 age group) regional championships (4:50 mile, 10:22 2 mile, 7:57 1.5 miles XC, 27:12 8K XC).

In high school, my PRs were 2:04 half-mile, 4:24 1 mile, 9:15 2 mile, 15:13 5k XC.

In college, I didn't really improve too much, but I like to brag about my 29:32 10K.

After college, I went up and down... falling out of shape, getting back into shape, running the occasional 5K or 10K road races, with respectable times. My last race, (until recently) was in 1996, when I ran a 10K. I don't remember the time, but I am sure it was nothing to brag about.

After that race, I really didn't run, outside of the occasional, and painful, jogs around a local jr. high track.

In January, 2009, I decided I wanted to get back into shape, and maybe enter Masters competitions. Here is a summary:

2009 - averaged about 20 miles per week. Lowered 2-mile TT from 17:49 to 15:38.

2010 - averaged about 25 miles per week. Lowered 2.5-mile TT from 21:10 to 17:17.
It is also worthy to note that I started to mix in 4 to 6 x 200 meter intervals (mid 40 second pace, with a minute jog between) about once per week.

2011 - averaging about 30 miles per week. Lowered 3-mile TT from 24:56 to 20:28.
Once per week running 4x400 meter intervals at mid-80 second pace, 2 minute cycle (30 second rest). Ran my first race in 15 years. 23:00 for a long 5K (3.2 miles). A little disappointed, but in light of the fact that the course was long, there were several hills, and I placed second in the 50-54 age group, I guess it wasn't so bad. Also, late this year, started timing myself in 4 miles. Started with a 31:56, latest time was 30:47. I would also like to enter a 5K in December, just to see how I am doing.

My goal is to break 18:00 in a 5k (on a track, not XC or road race) in 2012.



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Wed Jan 04, 2012 11:22 am

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
Posts: 19
Location: Orange County, California

Update: On December 15, 2011, I ran a 29:27 4-mile, grass course with some slight hills.



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Thu Mar 22, 2012 12:26 pm

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
Posts: 19
Location: Orange County, California

Update:
02/18/2012: 21:39 5K road race
02/29/2012: 29:06 4 mi TT, solo on golf course.
03/04/2012: 19:56 3 mi TT, solo on golf course.
03/11/2012: 20:55 5K, CA Senior Games

Averaging about 35 miles per week. Need to up the mileage.



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Thu Mar 22, 2012 1:57 pm

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Master Masters Athlete
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Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Nice improvements! 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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