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Way to go Lucky.

Tony

Nice time Lucky. What is even better is how you felt. Must be getting in good shape.

I ran 4xrun150/walk50/run100 and ran them much faster than previous and my hamstring felt a bit strained the same night. Today it is feeling much better, but I think my body is telling me to do some speed endurance like that workout BMo did.

Keep up the good work.

Mike

I had a very long period with all kinds of not to severe injuries, I could not sprint but high jump and javelin throw were often OK. In the past three weeks I have done three running workouts, oh how nice this is! Today I did 12x100m with 100m walking in between. Don't laugh about the times, 20.24" going down to 18.00", but I didn't feel no problems. Not tired, style OK.

Nice time indeed, lindy! I ran 5K race yest. 18:31 (5:58 pace) 1st all-comers meet in 2 weeks.

Thanks guys. Good 5k BMo. I might need to join you in running longer as I seem to get injured whenever I do too much speed. I was doing 3x150 yesterday and all was going well when suddenly during the 3rd my left hammy cramped and I immediately geared down. My right ham has been a problem for 3 years so I was surprised that my L acted up. One problem leads to another. I was a miler and half miler in my HS and college days and never had a ham pull, but I've had 6 since the early 90's(I started sprinting in the late 80's). I've been icing quite a bit and taking anti inflammatory and it feels better than I thought it would today. I'm entered in the 400 for Texas Masters this Saturday but I don't think that will happen now. I'll go to moist heat tomorrow and see how it goes from there.

That is a fast pace BMo. Very impressive. Last fall I ran a 1200 at a 6:00 pace and it was tough! Keep up the good work Good luck with the hamstring, Lindy. Mine is strained and after I run fast I can feel it but it is okay and after some July meets I am considering deep massage and ultrasound treatment. I got this treatment in 2007 (recommended by someone on a injury thread)and it worked wonders. Only bad thing was I could not run for two weeks. But it was worth it.

Weight session this am. This pm did 3 x 200 w/ 30 sec rest, full recovery between sets, 2 sets total: 33, 32, 33 & 29, 33, 32. Those seem like they're gonna be easy but the legs get heavy by 2nd set!

Ran my first 800 meters of the year today.
Considering that I have am not doing any serious speed work this summer, but only cruise intervals and tempo runs on the road, I was pleased with my results. Mainly I was happy to not get injured today.
It was the Portland Masters Classic, which was the USATF Oregon and northwest regional masters championships.
I won the 50 - 54 age group and placed 4th overall with a 2:22.
I went out with a 68 and finished with a 73 or 74. My hand timing was about 1/2 seconds faster than the auto timing I had myself at 2:21.
I will run a 5K local road race on the 4th of July, then run the state games of Oregon on the 12th and then the Seattle classic the week after where I will race the 800 in both. I ran in my racing flats today, and will also run in them for the state games, but I might don my spikes for my last meet in Seattle.
I ran 4th place for the first lap, pulled into 3rd on the back stretch, but was passed down the final straightaway. I just couldn't sprint any faster, all I could do was try to shorten my stride, and try to stride faster.
I am pleased with my effort, especially since I remained injury free.
This was my first race in several years to go without straining a calf or hamstring.

I think I can drop my time, but I do not think I will be able to hit my 2:10 goal. Maybe a 2:15 is possible if I remain injury free.

Nice work R&S! I think you can definitely hit 2:15, especially with spikes on. I had planned on going up to Portland for that meet but went to watch the really fast people at the USATF Championships instead.
Today I did 1 mile "Time Trial" - 5:16, full recovery, 100 @ 12.5, full recov, 400 @ 59.4. Ten days until my 1st meet.

Good 800 run&sew. Bmo, what will you be running in 10 days. Seems your endurance is there.
I'm healing from my ham injury and feel I can run in Oshkosh, but I have no idea if I can go 100%. I'm slowly starting to stride out and it's feeling better every day. I passed on running TX masters meet Saturday and I'm hoping rest, massage, and easy workouts will bring me back.

Looking Good Byrke,
Sounds like you are fit and ready for your first meet of the year. Best of luck to you. What event(s) will you be running?

Still trying to work out this achilles injury, but S-L-O-W-L-Y starting to improve. Ran 3x400m cut-downs yesterday (1:20, 1:15, 1:10) with 4 minute recoveries. Rested 8 minutes, then 3x200m cutdowns (31.0, 30.0, 27. with 3 minute recovery. Not blazing I know, but still have to run in flats and off my toes. May start working toward pentathlon in the coming months. Something different....Good luck to ya...

Nice going guys. I like the mile, 100 and 400 workout BMo. I ran a 56.2 at an all-comers yesterday. It showed me where I am at, but the problem was I was running against 9-12 year olds. Anybody else feel awkward running against little kids? Especially with their parents watching at the finish line. I would rather run a time trial by myself, but I am glad I went.
BayState Games on July 11. Eastern Regionals on July 19. Hoping for good weather as the weather has been abysmal for all of june.

Keep training!

Mike

I plan on running 400 and 800 at the first all-comers and the mile at the second all-comers 1 week later.

NICE 400 time Mike! Smokin'!!

Keep up the good work, one and all!!!!!!!

R and S - great time on the 800

BMo - you seem to be on fire with your runs and training - keep it coming

Mike - great time in the 400m - I hope you didn't let the little ones beat you to the finish

Qtrmiler - great training times in the 400 and 200 - looks like you are on your way back

Lucky - thanks for the workout info - i have had my best week of training ever with 8 x 200 at 75%, 2min rest one day - 30m flys after a day of rest and then 3 x 300 at 90-95% with 10min rest after another rest day - I feel great. Thanks again for the info.

Tony

Lucky, get with me next time and I'll show you some stuff my 'old college coach' used to show us....heals and prevents ham pulls from here on out...unlike him, I may not charge ya...LOL