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Sat May 16, 2009 8:55 pm

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Location: New Boston, TX

Fellow masters,

How 'bout reporting your training/racing here. I have done some of that on my "long road to Wisconsin" thread and "here it comes" thread. I think it would be a great learning experience for all of us to see what others are doing. Today I ran a 400m time trial in 59.0, an improvement of .8 from 2 weeks ago. I work on different parts of the 400 when I time trial, today I focused on getting out to a fast 1st 100, floated the next 200, and finished strong. It felt great. I ran a relaxed flying 100m b4 the 400 in 12.6 that felt EZ. Cooled down with form drills and EZ striding. Next....

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon May 18, 2009 1:46 pm

 
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Good idea for a thread lindy. Today I improved on my recovery running 3 1/2 miles @ 8:20 pace. Poco a poco.

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



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Mon May 18, 2009 4:46 pm

 
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BMo,

Small steps are moving you forward. Keep it up>

My training today-All on grass, distances are approximate and in the case of the "400" are surely very short. The meat of the w.o. was 4x400, 1st 2 in 83-1:00 rest-74, then 10xuphill(took about :08 to run up this steep but short hill) with backward walk down-then back to my grass "track" for 2x400 in 61-2:00 rest-63. CD with form drills and strides. My training is what I usually do in Feb.-March but I'm behind schedule this year. Gotta do more "grunt" work b4 speed. Next...

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon May 18, 2009 5:57 pm

 
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Well, my thought that I could run faster than my high school kids did in the same workout didn't quite go as planned. I ran 6 x 40 to get the legs moving, then 1x300 as fast as I could. Not what I had hoped for (39.5), but faster than the 40.6 of two weeks ago. I still have two athletes left training for the state meet, so that's the best excuse I can come up with as to why. :wink: Need to do lots more work. Just glad to hopefully be starting regular workouts now that the HS season is almost over.

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Wed May 20, 2009 11:27 am

 
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Four miles at 7:30 pace. Knee feeling pretty good.

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



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Wed May 20, 2009 4:48 pm

 
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Louie-What are your events and age group? Pretty fast 300 in training.

BMo-Looks like your getting better.

My training today-Good wu on a glorious 82* day. On the track, ran a relaxed 100m flyer in 13.2 and felt ready for 400m race simulations. #1 ran a good 1st 200 in 27.7 then strided home in 37.1 for a 64.8. 5:00 rest then #2 strided 1st 200 in 34.4 and finished in 29.7 for a 64.1. Both felt great. Finished wo with 5xshort uphill, drills, EZ form striders. I run my 1st race(400) of the season Saturday at the Waterloo meet in Leander(Austin suburb).

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Wed May 20, 2009 8:09 pm

 
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LL - I am a wannabee 100 meter runner, who prefers the 200, but should be concentrating on the 400. I'm just a young pup (35), but don't always feel that way - I have been running for 30 years!! Today's workout after coaching my two state qualifiers, was 5 x 60 meters with flying starts. Times were all over the place from 6.9 to 7.5. I should be in the mid to low 6s according to workouts from 2-3 years ago. Just gotta stay healthy and get faster!! BMo - looks like recovery is coming along nicely - keep up the good work - rehab sucks!!

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Sat May 23, 2009 6:14 pm

 
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I have recovered my my calf strain.
I am now back up to 30 miles a week with my long run at 10 miles. I will hold this for three weeks before I add any speed.

This summer, they are renovating the track that I use, so I guess I will do my speed workouts on the road this year.

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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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Sun May 24, 2009 3:37 pm

 
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Location: Mt. Charleston, Nevada

Room for a thrower in here?

Yesterday, threw shot. 37 throws altogether. Was working on a new technique, keeping my right foot turned outwards as it comes around out of the back. This seems to help with keeping it turning in the middle. No increase in distance yet however.

Weight, 25lb, 25 throws, 5 one turn, 10 two turn, and 10 three turn. Working on countering better. The two turn throws went the furthest.

Weight, 56lb, 10 throws. It was uncertain on some of the throws just who was going to get thrown, the weight or me.

Sprints (if you can call 8.0-8.5s for 50m a sprint). Was supposed to do 5x50m and then a couple 100m, but the heat got to me. I had to stop in the middle of the 4th one due to my leg cramping up.



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Mon May 25, 2009 4:03 pm

 
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Sure Carl, The more the merrier.

I had a decent 1st meet of '09. I try to run my own race and I succeeded for 300m, but as I was gaining on a younger competitor I started straining. My last 100 was slow and that killed my hopes for the 57 that I hoped for. I did have a hand time of 57.9 but my FAT was 58.21, which puts me at #4 in the USA(M50) very early in this season. Back to work and hopefully bring that time down to 55 by Oshkosh. Lots of masters meets this weekend, how 'bout some reports.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Mon May 25, 2009 8:16 pm

 
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Nice job fellas, and nice first effort lindy!
Today I did 800 @ 2:59 (disappointing), 2 x 400 (71, 67), 2 x 200 (28.2, 28.2). Knee felt pretty good.

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



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Tue May 26, 2009 5:27 pm

 
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BMo-You are getting it back.

My workout today was tempo 200's(10x). Ran on grass soccer fields and they were a little longer than 200. Averaged a comfortable :35 and a short 1:25 rest made this a challenging wo. Feeling good after my 1st race and ready to take it to a higher level.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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Wed May 27, 2009 6:56 am

 
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Threw shot, discus, and hammer on Monday. Some things are starting to come together on shot and discus, hammer is back to basics--got to keep that left foot down. First meet coming up Saturday, so I'll see soon how well things are going.

I lift weights four times a week during the week (oly-lifting stuff), during school I'm only able to throw on weekends.

Train hard.

Carl

M50-54 thrower



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Thu May 28, 2009 9:36 pm

 
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Nice work Carl. Good luck this Saturday.
Today I did 2 x 600 (2:00, 1:59), 2 x 300 (46.3, 45.7). Knee is feeling fairly sore. Hope I didn't push too much.

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



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Sun May 31, 2009 10:33 am

 
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Location: Mt. Charleston, Nevada

I find the details you sprinters put up here very interesting. I've been a jumper and thrower and my wife is a distance runner so I am familiar with training for those events. Other than getting strong and running fast a lot, I had no idea how sprinters train. Thank you.

The meet Saturday was so-so. 14.79 in shot and only 42.32 in discus. In a way that's good, makes it easy to improve my marks next time, which should be June 20-21 at the Western Regionals.

Keep training hard.



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