When I turned 50, I had made a commitment to training and competing seriously again. Things started out well that first year. I was consistently running 45 to 50 miles per week, and I was racing well. Over the first two years, I ran the following times:
800- 2:20; 1500- 4:45; Mile- 5:04; 3K- 10:22; 5K- 17:59; 8K- 30:06; 10K- 37:31; 10 miles- 1:03:23.
The last few years I have gotten side tracked, and for the first time in my running life, I got some injuries. After not being able to train and compete in 2007, I decided to try to get in shape again and compete in 2008. My main goal is to make the All American track standards for my masters age group, men 55 to 59, in the 3000, 5,000 and 10,000. My first love is the 1500/mile and my second is the 800, but my physical therapist says my Achilles may not allow me to train for those events.
I started training in September 2007, 15 pounds over my racing weight at 170 and hardly able to run a 5K under 22:00. In mid-October I ran a 20:40 5K and was happy with that. I had dropped a couple of pounds at that point. I kept doing base work, tempo runs, tempo intervals, and long runs of 8 to 10 miles through November. I didn’t have time to race, but I was making progress.
However, over the holiday season I was unable to train much and didn’t run much again until mid-February. The good news was that despite my holiday eating and lack of training, I was now down to 163 pounds. So, as the first week of March came, I vowed to get going again and resume training for the outdoor nationals in Spokane, Washington, this August. I kicked things off with a 5K run in Napa on March 2, as a date-pace trial. The following is a training log that includes what I planned to do and what I ended up doing, so you can see if the coach followed his own advice that you read each month in the "Coaches Corner" of National Masters News.
There are 23 weeks until the Spokane meet, and the road begins with March 2 through March 8.
Week 1, March 2 through 8
This week I plan to run the 5K in Napa, California, on Sunday, repeat 1000s on Tuesday and a tempo run on Thursday that will be based on my Napa time. The rest of the days will be recovery days. I hope to put in 40 miles.
Su- Jogged for 23 minutes and did some strides. Then I ran the Napa Valley Marathon 5K in 20:20, followed by a 12-minute jog. It was terribly windy and mostly headwinds except for the last 400 meters. I felt good and was happy with my run.
M- Jogged five miles and did 100 crunches and 25 push-ups. I am really bad about supplemental exercises and stretching, but really need to do them. I am the least flexible person I know of and my core strength needs lots of work.
T- Jogged two miles and did some strides, Then 5 x 1000 (400 jog recovery), followed by 4 x 300 cut downs (100 jog recovery). The goal was to run estimated date pace, 4:00 for each 1000 and to start the cut downs at goal 5k pace 1:07.5 and run progressively faster on the next three. The actual workout was (time for recovery jogs in parentheses):
1000s
1. 4:03.48 (2:45.39) 2. 3:59.21 (2:46.94) 3. 3:59.01 (2:55.33) 4. 3:58.89 (2:50.38) 5. 3:54.50 (2:48.11)
300s
1. 1:08.95 (45.26) 2. 1:07.50 (44.30) 3. 1:05.94 (43.81) 4. 1:01.50 (42.11)
I felt good on the 1000s and okay on the 300s, but had no lift or turnover at all. Just a perfect evening for running.
W- Jogged 4 miles and did 100 crunches and 25 push-ups.
Th- Jogged two miles and then did a 6400-meter (16-lap) tempo. 1600s were 6:50.82, 6:48.58, 6:44.77 & 6:40.04, for a time of 27:04.21, 6:46 pace. It was a very comfortable run. I felt good tonight.
F- Five-mile recovery run. Felt okay, a little tired from yesterday.
Sa- Announced high school track meet all day, 10 hours on the microphone. I don’t know how Peter Taylor does it for four days. I was exhausted when I was done.
Everything went well the first week. I wish I had gotten a few more miles, but otherwise I was pretty happy with the results.
Total miles = 36, Average daily weight = 162.5 pounds
Week 2. March 9 through 15
This week I hope to build on the past week. I plan to run the Bay Area Senior Games on Sunday, but just as a workout. I have an invitational meet the day before, plus I will be working at the Senior Games, so I don’t expect to be in a good condition to race, but I hate going to an event and not participating. I think it is better to participate and to run slowly than to sit out just because I am afraid of what people might think about my times. Truthfully, I don’t think people care much how fast I run.
Su- 12 miles on a flat bike trail course. Averaged about 8:20 per-mile. I felt rather tired from yesterday, but I was really satisfied with the run.
M-An easy five miles with 4 x 100-meter strides at the end of the run. I was a little stiff and tired.
T- Jogged two miles and did some strides. Then 4 x 1200s with a 400 jog recovery. Finished with a 1.5 mile jog.
1200s
1. 4:51.23 (2:41.02) 2. 4:50.78 (2:46.78) 3. 4:46.00 (2:42.31) 4. 4:40.25 (2:47.56)
I didn’t feel good at all. Legs were very heavy. I was hoping to average 4:48 or 1:36 per-lap and ended up doing that but it was hard. I skipped doing repeat 300s as I knew that would be too much.
W- Rest. High school team traveled to Grass Valley for dual meet. No time to run.
Th- Jogged two miles and did some strides. 4 x 1600 (1 minute rest) at threshold pace. 12:30-minute jog for cooldown.
1600s
1. 6:48.23 (58.06) 2. 6:45.78 (59.01) 3. 6:42.56 (58.6y7) 4. 6:32.39
Felt pretty good. The paces were easy.
F- 4 miles easy.
Sa- 4 miles easy and then spent the day at a high school invitational meet. The kids did great.
Total miles = 40, Average daily weight = 162.5 pounds.
Week 3. March 16 through 22.
This week I will race twice, sort of. The first will be the 800 and 1500 at the Bay Area Senior Games. There I plan to run the 800 at goal 1500 pace, 2:40, and the 1500 at goal 5k pace, 5:37.5.
Su- 2-mile warmup then an 800 in 2:47; jog a mile afterwards. Then a 1-mile warmup followed by the 1500 in 5:47. It was cold and very windy, and I was pretty slow. However, I did run evenly and within myself so I guess that is a good thing.
M- 5 miles easy running.
T- Jogged two miles and did some strides. 3 x 1600 (400 recovery jog), 20 minute easy run cool-down.
1600s
1. 6:18.81 (3:10.80) 2. 6:17.67 (3:32.40) 3. 6:10.29
I felt pretty good. The rests were a bit long but I was waiting for others as I didn’t feel like running on my own.
W- 4 miles easy.
Th- Jogged two miles and did some strides. 4 miles relaxed running at 7:45 per-mile, then a one-mile jog.
F- 2.5 miles really easy.
Sa- Did 15 minutes jogging and strides for a warmup. Then ran the Resurrection Run 5K in 19:40, followed by a 20-minute jog.
Splits
1. 6:10 2. 6:21 3. 6:29 .1. 0:40
I felt really good and the weather was perfect. Cool and calm. The course is certified and flat as a can be. Overall this was my best week in a while. Sunday wasn’t so good, but the rest of the week went just fine.
Total miles = 40, Average daily weight = 162.3 pounds.
Week 4. March 23 through 29
This week I just want to get in a full week of training. That is, a good long run on Sunday, Max VO2 intervals on Tuesday, tempo on Thursday and some faster running on Sunday. The times don’t matter much, just that I get the work in.
Su- I ran 13 miles on the bike trail with Theresa Kollars and Lance Hooper. Averaged 8:29 pace for the whole run.
M- Rested, no running as I was a bit tired from yesterday.
T- Jogged two miles and did some strides for a warmup. Then I ran 5 x 800-meter repeats with a 400-meter jog for recovery, followed by 3 x 300-meter cut downs.
800s
1. 3:03.28 (2:46.20) 2. 3:08.54 (2:37.60) 3. 3:12.00 (2:45.55) 4. 3:06.72 (2:29.68) 5. 2:57.12 (3:03.04)
300s
1. 1:09.21 (40.89) 2. 1:08.71 (43.64) 3. 1:05.82 (45.60)
It was cold and windy and I had a very erratic workout. I was aiming for 3:04 - 3:06 each. I felt good on the first, then my stomach acted up on the second two and I thought I would have to stop, but I felt a lot better on the fourth and really good on the fifth.
W- 5 miles easy running.
Th- Jogged two miles and did some strides. 5K tempo run on the track., 2-mile jog cooldown. Ran 6:42.47-6:41.51-6:37.30-:50.12 splits for a 20:51.40. I was aiming for 6:44s and it felt easy.
F- 3.50 miles easy.
Sa- 2.4 mile jog followed by 4 x 100-meter strides. Then did 8 x 400 (200 jog recovery) at date 1500 effort. Followed by an 800 cooldown as I had to hurry to a high school track meet. I cleared my watch by accident, but ran 87s with 200 jogs in the low 1:20s in drizzly, windy weather.
I made my goal for the week. See how I feel tomorrow when I try to do a long run.
Total Miles = 42, Average daily weight = 162.4 pounds.
Week 6. April 6 through 12
This week I just hope I can get in a long run and two good workouts on the track.
Su- Woke up with a stomach virus. No running.
M- 5 miles easy including 4 laps of striding the straights / jogging the curves on the track. Still a little weak.
T- 2 miles jog, then drills, stretching and strides, 3 x 1600 (800 jog), 1 mile jog.
1600's
1. 6:13.68 (5:44.89) 2. 6:12.45 (5:58.86) 3. 6:06.45 (6:09.85)
Not feeling 100%, but a lot better. Was hoping for 6:08s but this was close enough.
W- Jogged 4. miles. Achilles was really tight today.
Th- Skipped tempo run and ran an easy 10k. Had a migraine so put it off until tomorrow.
F- 21 minute jog. Then 1 x 3200 (2 minute rest), 1600 (1 minute rest), 2 x 800 (30 seconds rest), 9 minute jog.
Timed Splits
1. 13:13.10 (2:02.51) 2. 6:47.70 (1:05.56) 3. 3:26.21 (29.39) 4. 3:36.83
This was the first day it was really hot, low 90s to high 80s. I really wilted in this. I ran well for about 2400 meters.
I have always been a poor hot weather runner. Love the cold weather.
Sa- Five miles easy. Tired from yesterday's workout, plus a very late night. Granite Bay kids had a slew of PRs last night and we went out for pizza after the meet.
Total miles = 35, Average daily weight = 161.8 pounds.
Week 7. April 13 through 19
Su- 12 mile steady run on the bike trail. 8:23 pace out, 8:08 back. Total time 1:38:43. I felt good and ran very comfortably.
M- Rest.
Tu- Had car problems and missed my workout. I did squeeze in five miles and felt terrible.
W- 5 miles easy. I felt better than yesterday. Big track meet for high school team. Undefeated boys' and girls' teams facing off. It was us, Granite Bay High, against Woodcreek.
Th- 2-mile warmup, 4 miles on the track at what was suppose to be "marathon effort." This workout is suppose to be about 20 seconds per mile or so slower than a tempo run. I was aiming for 7:08 pace, but ran 7:04, 7:02, 6:57 and 6:49 for 27:52. Despite the hot weather it felt pretty easy. I was a little tired from the kids' meet last night, where it was warm and windy and I must have done a 5K race running around. We won the boys' meet and the girls tied.
F- 4 miles easy with the kids for their warm-down run after the Woody Wilson Relays. Felt tired.
Sa- 3 miles easy. Woke up with a migraine, but felt and ran okay.
Total Miles = 36, Average daily weight = 162.4 pounds.
Week 8. April 20 through 26
This week the goal is to race well on my 56th birthday and then get in some good training.
Su- I did a two mile warmup and then raced the Zippy 5K. It didn't go well at all. I ran 19:56 and really struggled. I was sneezing a lot and just didn't have any energy. Oh well, I had a great Mexican lunch with my teammates for my birthday.
M- Rest.
T- 2 miles jog, then drills, stretching and strides, then 4 x 800 (400 jog) and one set of 300 (100 jog), 200 (100 jog), 100 (400 jog), 2000 meter cooldown.
Timed Intervals
800's: 1. 3:04.12 (2:39.89) 2. 3:02.27 (2:48.30) 3. 2:59.74 (2:48.76) 4. 2:56.22 (3:04.38)
300 - 1:04.77 (44.05) 200 - 41.09 (44.89) 100 - Untimed (2:51.80)
Felt pretty good. I actually felt like running at least one more 800 but decided not to push my luck.
W- Jogged 4. miles. Felt good today.
Th- Recovery run of 4 miles. Felt tired. The weather is getting much warmer and I have never been good in the heat.
F- 2-mile warmup, 5K tempo run, 2-mile cooldown. Tempo splits were 6:40, 6:40, 6:54, and 49 seconds for the last 200. It was in the low 90s and I really struggled.
Sa- Recovery run of 4.5 miles. Really tired today.
Overall it was a good week. The race was disappointing but the rest of the week went well.
Total miles = 35, Average daily weight = 161.8 pounds.
Week 9. April 27 through May 3
Su- 10 miles on the American River Bike Trail in 1:18:15. Negative split run of 40:00 out and 38:15 back. Felt really good.
M- Rest.
T- 2 mile warm up, followed by 3 x 1200 (600 jog); 1 x 200 (100 jog), 200 (100 jog), 100 (400 jog), 10 minute jog.
1200s: 4:46, 4:55 and 4:53, with rest jogs of just over 4 minutes. 300- 1:02, 200- 38, 100- untimed, and 100 meter jogs
were about 48 seconds each.
Felt horrible. I finished the workout but the times on the 1200s were 25 to 30 seconds off.
W- 4 miles easy.
Th- Tempo workout. 2-mile warm up, then 1 x 3200 (5-minute rest due to bathroom stop), then 1 x 1600, 1-mile cooldown. It was hot and windy but ran okay. The 3200 was in 13:14 and the 1600 in 6:24.
F- 4 miles easy.
Sa- 4 miles easy with some hurdle drills and steeple work.
Tuesday was awful, but the rest of the week was pretty good.
Total Miles = 36, Average daily weight = 162.7 pounds.
Week 10. May 4 through 10
Su- 10 miles on the American River Bike Trail. Ran 1:15:36 and felt pretty good and comfortable. Negative-split run of 38:36 and 37:00 for the five-mile splits.
M- Rest as usual.
T- 2-mile warm up, 2 x 1600 (800 jog), 1 x 300 (100), 200 (100), 100 (400), 2k jog.
1600s: 6:15 and 6:12; 800 jogs were 5:36 and 5:58.
300- 1:00.7, 200- 36.50 and 100 was untimed. The 100-meter jogs
were about 45 seconds. Didn't feel great. It was hot and windy, and allergies were really bugging me.
W- 36 minutes of jogging and worked our league trials for Granite Bay High School.
Th- Tempo workout of 1.5 mile jog, 1 x 4k, 90 second rest and then an 800. Hot and windy. Ran 6:42s for the 4k and 3:11 for the 800.
F- 5 miles easy and worked the league finals.
Sa- Exhausted from last night's meet. Ran an easy 5 miles.
It was a pretty good week for me. Showed some improvement, but the hotter weather is getting to me. I am the kind of guy who wears a tank top when it is 40 degrees out.
Total Miles = 38, Average Daily Weight = 162.5 pounds.
Week 11. May 11 through 17
Su- Really tired, just jogged 10 miles.
M- Rest
T- Track was closed so we did time intervals. I like time intervals. You can just focus on effort and not worry about time. I once trained for nationals without
setting foot on a track. I got third in the 5K that year. Started with a 20-minute jog and then did
W- 4 miles easy and worked our section meet.
Th- Ran six miles including 4 x 200s enroute at about 35-second pace. It was 100+ heat today.
F- 25 minutes easy. Tired, and another bloody hot day.
Sa- Very tired. Just jogged around for 4.5 miles.
Not a good week. Working the track meets and the heat is taking its toll. However, the H.S.-track season is almost over and then I can focus more on my own training.
Total Miles = 34, Average daily weight = 162.3 pounds.
Week 12. May 18 through 24
Su- I was really tired and just jogged 1hr:39:30, about 10.5 miles.
M- Rest.
Tu- At Ancil Hoffman Park on cross country course. Jogged 2.65-mile warmup around park. Then intervals on grass field:
1 x 1 mile in 6:50 (400m jog), 800m in 3:04 (200m jog + 3 minutes total rest); 2 x 400m in 1:27 and 1:24,
about a 300m jog back to the start.
I felt horrible on the mile, but the rest of the workout was okay.
W- 4 miles just dragging.
Th- 4 miles easy. It was very windy so I put off hard session until tomorrow.
F- 2.5 mile warmup, then on the track:
2 x 1500m (100m jog), 6:04.62 (40.62) and 6:03.81 (32:38). Total 1600s were 6:44.89 and 6:34.19 for 3200m in 13:19.08.
Rested 5 minutes, then 1 x 300m in 58.37, 200m in 34.00 and 100m in 16.06, all with 2 minutes rest.
Sa- Easy 4 miles.
Total Miles = 37, Average Daily Weight = 162 pounds
Week 13. May 25 through 31
Su- 4 miles easy.
M- 17-minute warmup jog, stretching and strides, 10K race in 43:02, 13-minute cooldown jog. Felt horrible. I was up all night due to flair-up of diverticulitis. I was peeing all night. Last mile was 7:20! Oh well.
T- 6 miles easy.
W- 5 miles easy.
Th- 20-minute warmup jog, 4 x 100m strides, 2 x 1500m (500m jog); 3 x 500m (300m jog). 1500s = 5:59.11 and 5:56.34,
500s = 1:49.74, 1:47.96 and 1:43.43. 23-minute cooldown jog.
F- 3 miles easy.
Sa- 5 miles easy.
Total Miles = 40, Average Daily Weight = 162.2 pounds
Week 14. June 1 through 7
Su- 12 miles in 1:44:46. Felt really tired and dehydrated.
M- Golf, 18 holes at Empire Ranch Golf Club (public course). Had a good day, shooting an 89 with 6 pars. Course rating was 68.3 and a slope of 121.
Tu- 2.65 jog around Ancil Hoffman Park, then 1 x 1200-800-3 x 400 on the grass loop which is about 1k around. Followed by
a 2.35 mi. jog. Ran okay but still not as well as I was running in March. My times were:
1200 = 4:50.49 (2:56.52 jog), 800 3:11.94 (2:54.81 jog), 400s = 1:27s (3:00 jogs)
Jogged 2.35 miles around the park for cooldown.
W- 4 miles easy. Really beat.
Th- 3-mile warm up including drills and strides followed by 8 x 200 (200 jog) and a 2 mile cooldown. Averaged 40 seconds for the 200s and 1:20 for the rest jogs, for a 16:00 3200. Legs were heavy.
F- 4 miles easy. Felt okay.
Sa- 2.5 warm up, 5k tempo run with splits of 6:51.80, 6:49.08, 7:13.32 and 49.30 for a 21:43.50. Felt good but sure didn't run well. Again much slower than a couple of months ago.
Just not making any progress. My Achilles really is bothering me so I am just going to have to not try to run fast right now. Good time to work on a base and focus on the longer events, 5K and 10K, in Spokane. This fits with my desire to run a marathon this fall. Time to back off and log some miles in the coming weeks.
Total Miles = 42, Average Daily Weight = 162 pounds
Week 15. June 8 - 14
Su- 5-mile run on hilly course. Had kids running in a youth meet and didn't have time to run further.
M- 5-miles easy and 9 holes of golf on a short course. Walked and carried my bag. Parred two holes and had all two-putts. No one- or three-putts.
T- 8 miles with a six-mile segment of 1 mile at 8:30 pace and 1 mile at 7:15 pace. It was hot.
W- 6 miles easy. Achilles really tight.
Th- 8 miles with middle four in 7:33, 7:32, 7:35, 7:05. It was 100+ degrees.
Fr- Rest.
Sa- 8 miles relaxed running. Achilles felt fine running, but tightened up afterwards.
Starting to feel better, but need to do something about my achilles tendon. I had no trouble with it until I started trying to do the pentathlon back in 2005.
Total miles = 40, Average Daily Weight = 162 pounds
Week 16. June 15 through 21
Su- 3 mile jog, hilly 10k at tempo effort in 44:56, 1 mile jog. I had hoped to run 7:15s and ran a little faster. Achilles tightened up a bit afterwards. I hope to try 7:00 pace next Saturday in an 8K.
M- Rest.
T- 7 miles and strides in 100-degree heat.
W- 5 miles in very hot weather.
Th- 7 miles and strides in the AM. Feeling better. I have stopped stretching the Achilles tendon until the inflamation goes away. It does feel a little better today.
F- Worked all day on getting the magazine to press. I ran in the evening when it was over 100 degrees. Just did 3 miles.
Sa- Jogged 10 minutes and then ran the Shriner's 8K and then did a 20-minute jog. It was very hot and muggy, even at 8:00 a.m. The temperature went well over 100 degrees. Didn't even cool off last night. Still I ran 7:03s (35:03) and tendon felt okay. I will try 6:50s next week.
Total Mileage = 40, Average Daily Weight = ??? - Lots of parties and so I didn't step on a scale.
Week 17. June 22 through 28
The goal this week was to get at least 40 miles and put a little more stress on the Achilles tendon. I have slowly worked up from running some "intervals" or tempo at 7:30 pace to 7:15 and this week wanted to go a little faster.
Su- Recovery running of 5 miles with a few hills. I ran a hard, hot 8K yesterday and wanted to take it easy. Besides I had to rush to the airport to get to San Diego for a 50th wedding anniversary party for one of my cousins.
M- 7 miles steady over hills in La Mesa, near San Diego. I was going to do 5 easy but got really lost and went farther and harder. I had to ask a pretty young woman sitting on her porch for directions after walking a while. She drove me around until we found my cousin's house. Too bad she was married. It was hot and humid mid-day.
T- Worked on the track. The goal was 4 to 5 x 1200 at 7:00 pace (5:15) with a 400 jog in less than 3:00. It was very hot and extremely smoky from the fires all over the area. I ran three before the smoke got to me. After a 20-minute easy run my 1200s and recovery jogs were:
1. 5:06.37 (2:31.01) 2. 5:08.74 (2:27.74) 3. 5:07.56 (2:21.19)
I completed the 4800 meters in 22:42.61. I always consider total time and time of the rest just as important as the
speed of the run. I finished with 30 minutes easy, coughing most of the way.
W- 5 miles easy.
Th- 5 miles easy and strides.
F- Was going to do a slow tempo run of 4 miles, but the heat and smoke were so bad I just ran 70 minutes steady.
Sa- 5 miles easy and strides.
Total = 40 miles, Average Daily Weight = 163. (Oops, gained a little weight due to parties). I have six weeks to lose a little, but surely won't get down to my racing weight of 156. The inflamation in the achilles has gone down, and I can stretch it a little bit. I got some good exercises from Reid Harter and Vance Jacobson.
Next week, few more miles and hopefully get the quality up a little more.
Week 18. June 29 through July 5
This week I hoped to at least try to get back to a normal training load and I did okay. I struggled with the heat and felt a bit tired at the end of the week, but overall it was a big improvement. I might not embarrass myself yet.
Su- 92 minutes steady over hilly course. About 10.5 miles.
M- Rest. Played 9 holes at the Black Oak course in Auburn. Beautiful course. Had four pars.
Tu- AM - 20 minutes easy. PM - 17:30 jog, stretching and 4 x 100 meter strides (no drills yet), then 3 x 1600 (4 minutes rest), 1 x 800 (3 minutes), 2 x 400 (90 seconds rest); 17:30 jog. Total about 11 miles.
1600s = 6:54, 6:44, 6:44, 800 = 3:13 400s = 1:31, 1:24
It was really hot, high 90s, but it is the best I have run in a while. I thought I would try to run twice a day to get
some extra miles and lose some weight.
W- AM - 20 minutes easy. PM - 40 minutes easy. A little tired from yesterday and another pretty hot day. Total was a little over 6.5 miles.
Th- AM - 25 minutes easy. PM - 35 minutes easy. I struggled with the heat. Total was little over 6.5 miles.
F- AM- 30 minutes easy. PM - 55 minutes steady running over hills. Total miles about 10.
Sa- 45 minutes easy running and 2 laps of striding straights and jogging the curves. Also did some javelin and discus throwing.
Total miles = 50, Average Daily Weight = 162.8 pounds
Looks like I might be ready for a 5K and 10K. The steeple is a possibility, The pentathalon is out for this year as my achilles might now last through the long jump and 200.
Week 19. July 6 through July 12
This week was very difficult for training. High heat, 105 to 110 degrees, and smoky air from the all over the area really hampered workouts. I ended up running less and got in ony two real workouts. Did some throwing for the first time in a while with the javelin and discus. Actually pr'd in the javelin, but the discus throwing did irritate my Achilles. Sure wish I could do the pentathlon this year. I am horrible at it, but it is just so much fun. I will have to suffer with the long races in Spokane even though I am not in very good shape at all.
Here is how the week went:
Su- 10 miles on the American River Bike trail, a fairly flat course. I felt pretty good and ran 8:12 per-mile average fairly easily. That is the best I have done in a while.
M- Rest day. No golf though, just too hot and smoky.
Tu- 5 miles easy running. I was going to do some intervals, but it was just too hot and smoky.
W- Got up early and jogged 18 minutes to the bike trail and ran 2 miles at threshold effort downstream, rested five minutes and ran the same course upstream. Then jogged home. I averaged 14:00 for the two runs and it was already warm at 7:30 a.m. and very smoky.
Th- Ran 48 minutes over hills in the morning and then worked with one of my pentathletes I coach in the evening. Threw my best javelin ever after not throwing for almost a year. I hit 83 feet, 5 inches.
F- Ran 32 minutes on a flat course in the morning. Weather was a bit better.
Sa- Did 4 miles and strides and then managed a mile time trial event. I had hoped to do more, some quality, but the Achilles was really tight and sore. Probably from throwing the discus last night.
Total Miles = 36, Average Daily Weight = 163 pounds (race weight is 156 pounds)
Week 20. July 13 through 19
This was my best week so far. Three good workouts. Still overweight and out of shape, but things are improving. Just might change the name to the Road to Huntsman as I hope to be in good enough shape to qualify for the Senior Games nationals in 2009 at that meet in October.
Su- 10 miles on the bike trail, basically flat, one small hill at the end. The time was 1:17:28. This was four minutes better than last week. The splits were 39:35 and 37:53 as I always try to run negative on long runs.
M- Rest.
Tu- 2 mile jog, 4 x 100 meter strides, 1 x 1600 (5 minutes rest), 1200 (4), 800 (3), 400, 2 mile jog.
1600 = 6:27.27 1200 - 4:41.44 800 - 3:00.63 400 - 1:19.12
It was hot, but I felt okay and ran well.
W- 40 minutes easy. It was hot, but I felt okay.
Th- 15 minute jog, 4 x 100 meter strides, 1 x 3200 (5 minutes rest), 1 x 1600, 20 minute jog.
3200 - 13:45.08 1600 - 6:300.11
I had hoped to run 2 x 3200 in 14:00, but it was so hot I cut it back and ran a bit faster.
F- 20 minutes easy and worked Western States Masters Invite in the p.m.
Sa- Worked the Western States Meet in the morning and ran in the heat of the afternoon, very hot. I ran a 5k loop very slow. Felt stiff and sluggish.
Su- Again worked the Western States Meet in the a.m. I was the meet announcer. It was a lot of fun and the meet went very well. Wish I could have competed. I did a steady 65 minutes over hills in the evening. I was tired, but ran okay as it was much cooler.
Total miles = 32, Average Daily Weight - 162.3 pounds.
Week 21. July 20 through 27
Sunday- Worked track meet in the AM and ran 60 minutes over hills in the PM. Felt stiff and heavy from a lot of standing around all day.
Monday- No running, no time.
Tuesday- 17 minute jog, 4 x 100 strides, 2 x [400 (3 minutes rest), 400 (3 minutes rest), 800 (4 minutes rest)]
Set 1 = 1:30.86, 1:28.66, 2:59.60, Set 2 = 1:27.62, 1:25.06, 2:53.37
Felt still and heavy and it was hot. The 400s were a little slow, but the 800s were good.
Wednesday- 4 miles easy on a very hot day.
Thursday- 21 minutes easy, 1 x 1500 (5 minutes rest), 1 x 300 (3 minutes rest), 200 (2 minutes rest), 100.
1500 = 6:12.63 (5:01.42) 300 = 1:03.38 (2:59.44) 200 = 37.56 (2:00.00) 100 = Untimed.
The aim was to run threshold effort on the 1500, then 1500, 800 and 400 effort on the other intervals. It was 100+
degrees, but I felt good and ran pretty comfortably.
Friday- Easy 30 minute jog.
Saturday- 17-minute jog, 4 x 50 meter strides, 2 x 100 meter strides, 1-mile race in 5:53.71. Splits were 86-88-90-89. 18-minute jog.
Total miles = 30, Average Daily Weight: = 163 pounds.
Week 22. July 28 through August 2
Sunday- 10 miles on the bike trail. A bit tired and sore so took it easy. Rand 1:24:16.
Monday- Rest.
Tuesday- 17 minute jog, 4 x 100 meter strides, 4 x 400 (3 minutes rest), 4 x 200 (90 seconds rest), 4:00 additional rest after last 200, 1 x 800.
400's - 87-86-84-85, 200s - 40-39.5-38.5-38, 800 - 2:51 (87/84)
Still a little leg heavy but ran pretty well.
Wednesday- 30 minutes slow, a little tired and heavy.
Thursday- 35 minutes easy. Still leg heavy.
Friday- 3.2 mile course. Felt a little better.
Saturday- 40 minutes easy running and strides.
Total 30 miles.
I worked a bit too hard the last two weeks. Really feeling it. Also started using one of those massage sticks to try to loosen things up and that may have contributed to the heavy legs. Now, I just need to rest.
Also, I saw an orthopedic surgeon about my achilles. He made me promise to rest a few weeks after the end of the season. For now it is lifts, news orthotics, anti inflamatories, and exercises, but ultimately I have to rest.