3871 Movea, Albion, United States
This winter and spring I had trouble with left hip. I am now running regularly but am careful to keep my pace down, as I had trouble when sprinting. Now I am especially enjoying fast improvement and easy trail runs in Chain O'Lakes State Park, which has about 22 km (14 miles) of hilly forested trails. I aim to race again in late summer and fall. I also bought a Zero Runner (Octane) for cross training, which should help me get in more low stress miles.
Edelliset 30 päivää
First race in two years, second place in age group
Juoksu 0:24'43.1 Keskisyke 165 bpm, 5,05 km
5 km road race. Beat my goal of under 25 min. I was 351 of 900 or so overall and 2nd in the male 65-69 class. Not much speed or interval training yet. HR very high--maybe because of excitement. Lower legs sore because I am not used to running on hard roads. Training for 9 weeks since hip injury. I will go back to slower trail running with maybe one fast training session per week.
Good interval workout
Juoksu 0:29'03.5 Keskisyke 147 bpm, 5,97 km
Intervals, 1 mile, 3x 800, several 500 m--HR very low and felt very good, since I am only 6 weeks since I started running again after being off for 5 weeks with a fractured tow. I am surprised at how fast I can run with a hard but not all out effort.
First run in 15 months!
Polkujuoksu 0:31'51.6 Keskisyke 150 bpm, 5,04 km
First run in over 15 months due to injury and neurological dysfunction. Did a little treadmill jogging to get my legs and ready. Great, since a month again I doubted whether I would ever be able to run again. 21oC, 98% humidity. COL, moderate hills
5 k road race, first race of 2013
Juoksu 0:23'40.7 Keskisyke 161 bpm, 5,13 km
Global Health Initiative 5 K road race at university, first race of year. I was first in over 59 years old and 11th overall. Felt good, HR a little low, left calf a little gimpy on last quarter mile. temp 40 oF, 5 oC, only very shallow hills. Achieved my goal of under 24 min. Beat Mark and Jordan but about 5 s behind Bruce K. Very even pace with faster last 600 m. Not sure which race is next, but the goal will be under 23:00 min for 5 k. My top speed is faster than last year.
speed work, getting ready to race
Juoksu 0:22'58.2 Keskisyke 153 bpm, 5,03 km
1 mile on treadmill, 800 m hard on 200 m track, 4 x 400 m hard with 2 minute rest, then hard 200 m, then tempo running. Felt good at 5 k pace and faster. Not sure why max HR is so low. Hope that I can race at HR = 170 when in shape for speed.
intervals from 20 k to 1500 m pace
Juoksu 0:34'36.2 Keskisyke 147 bpm, 6,88 km
Treadmill, 2 x 1 mile (20 k to 10 k pace) + 2 x half mile (10 k pace) + 2 x 400 meters (1500 m pace). then 400 meters on 8% incline (800m effort), them moderate running. HR very low; moderately hard workout.
intervals at 5 k-10 k pace
Juoksu 0:26'15.4 Keskisyke 151 bpm, 5,33 km
1 mile increasing pace on treadmill, then 3 x 800 m 10 k pace on 200 m indoor track, then 2 x 400 m at 1500-3000 m pace, walk about 60-90 s with watch paused betweeen efforts. HR very low, legs and lungs need more speed work to run at 13 k/h pace. Moderate workout, will do easy distance tomorrow.
Feeling good at 5 k pace
Juoksu 0:33'42.1 Keskisyke 148 bpm, 6,44 km
Mostly about 800 m repeats on treadmill, very low HR, two with 3 and 6% and 2 and 4% inclines. Felt great at all speeds! Walked 60-90 s with watch off between runs.
longest run in 45 y half marathon distance
Polkujuoksu 2:01'35.2 Keskisyke 142 bpm, 21,18 km
hilly, uneven trails, longest run, half marathon, not hard, but hard enough to tire legs. fell at about mile 3, knees getting bruised. temp about 8 oC trails a bit muddy
5 km PR 23:23
Juoksu 0:23'23 Keskisyke 163 bpm, 5,00 km
5 km race around Bixler Lake, I was 8th overall and 4th for over 30 y old. very windy, small hills, temp 20 oC. New PR by 50 s over this July . mile splits 7:30, 7:43, 7:24, fast last 400 m. Mostly paved 1 mile on Forest trail
5 km salamander sprint trail race
Polkujuoksu 0:24'56.5 Keskisyke 160 bpm, 5,23 km
5 km trail race--longer than 5 km, flat but rough, very uneven surface. I was 3rd of about 40 overall and first in the 60-99 year old class. Felt good--hope to go under 23 min in late October 5 km. beat a 33 year old professor from my department. temp cool 8 oC, windy.
10 km road race
Juoksu 0:48'28.2 Keskisyke 165 bpm, 10,04 km
10 km race--beat my goal of 50:00. I was something like 68/1500 overall and 1st/34in the male 60-64 class. Running hard but able to go faster over the last mile. very even pace. great weather, starting temp 10oC. first 5 k 24:30, second 23:58. ran the whole distance with a 33 and a 45 yr old woman.
long (century) bike ride
Pyöräily 5:33'18 Keskisyke 141 bpm, 160,2 km
Hancock Horizontal Hundred--maybe the flattest century in the country. Nice conditions, temp 15-20 oC, mostly cloudy, not much wind. Peg was sore from a run yesterday and that slowed us down. Toward end, I was riding very hard at HR = 140. I am ticked off--the download failed and now the programs won't let me enter the move manually
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