Tuesday-Wednesday

TUESDAY
Negative split Track work
The plan was to run 800's at 90/80 for 2:50 and a negative split.
I managed to run a true negative split work-out by not only running each 800 in negative splits but also each 800 was faster than the previous 800.
2:49, 2:47, 2:45, 2:43, 2:42 and 2:37
GOOD INTENSITY AND SATISFYING!

WEDNESDAY
10 miles steady
last mile check(trying to visualize what pace I would run the 25k on Saturday)
Result 6:02
That is the exact pace I had charted as my goal 1:33:30 (the State Record is 1:39:06)
Hope that's a good omen.
Now I'm resting until Saturday.

8/50

8 in the hills after a 16 miler yesterday. 50 for the week.
Feeling like a rest day is in order.

Saturday 16

Foggy, cool, no wind. Ideal conditions.
Motivated to have a beneficial run. Mission accomplished. 16 miles in 1:46-1:48
1 week before 25k in Oklahoma City.
Single -age State Record is 1:39:06
If weather cooperates that should be managable.

Core work

I've been doing core work for several years.
Consistently 2-3 times a week to supplement my running.

Does it improve race performance?
Does it help prevent injuries?

I don't know for sure, but I believe it does both.
It's hard work and I probably would'nt do it if I didn't think it provided some sort of edge.
Todays work-out:

3 sets

40 push-ups
30 milicurls
50 trunk tilts(30 lbs weights in each hand)side to side motion, lowering dumbells to knee level
50 trunk twists (55 lb plate held at waist level, rotated from side to side, standind up-right with feet shoulder width apart

Mid-week double

Track work this morning
1 mile warm-up
12 x 400 @80 or better
1 mile recovery jog

7 miles steady pace this evening.

14 miles

Took Sunday off. Brenda dropped me off in Foyil so I got a wind assisted 14 miler in. Winter games give me a boost of motivation.

Lessons Learned

Don't ever give up on yourself.
Plan patiently but challenge the limits.
Setbacks are as important and as necessary as break-throughs.
Time is not the enemy, but if you fight it, it will defeat you!
There is always more inside you.
If you're blind to miracles,damning the source doesn't improve your vision.
In time we learn that we are nothing and we are everything.
Demons vanish when we decide it's time.

Another 'won for the books'

Cut it close but managed to set another state record. 36:02 at the Sweetheart 10k Run beat the old record by 14 seconds.
Won the race too!
Cold, dreary conditions combined with Ron Parks and Gary Hamer trying to run me down, made for a stressful race.
Time to rest, recover and recharge. In 2 weeks the 25k record goes down!!

Easy 5

5 on the road
1 super set of weights

Just to keep loose and post a number in the ol' log. Felt sluggish so I'll rest tomorrow and hopefully have enough in the tank to run a fast 10k on Saturday.

Double Duty

A.M. Track work:
Mile warm-up
5 x 1000 meters @3:26
1 mile recovery

P.M. Road:
7 miles steady
Going for 10k record on Saturday (36:16)
Feeling good ,would be better if I could manage some beneficial sleep.

Eight is enough

Planned on 10, but my legs reminded me of the 18 plus I ran on Sunday so I gave'm a break.I made them promise not to complain tomorrow when we go 12!

20k and 30k Records

Won the 20k in the State Record time of 1:15:04, beating Charles Taylors 1994 time of 1:23:58.
The race unfolded beautifully.
Mark Dolph held a 600-800 meter lead at the 10k mark. I gradually closed until I caught him at 16k.
I had used up a lot of energy to catch him and I was struggling,but when he commented on my impressive surge to catch him , I lied and told him I was feeling great. We ran together for 1000 meters then I surged ahead,waiting for a response that didn't come.I finished 25 seconds ahead of him. The key for me was running negative splits 38:44/36:22.
The next 10k I needed to complete the 30k, was relatively uneventful. I was tired but managed to hold my position and win in 1:55:22.There was no previous record for a 54 year old so I got a freebie.

* The 36:22 split is significant because the State Record for the 10k is 36:16. I am certain if I stay on course I can blow that one away.

8and6

Tuesday my legs just felt tired so I cut a planned longer run down to 8, then this morning an icy wind greeted me as I hit the road for a quick 6 miles before heading off to work. Going short again tomorrow then running a 30k on Sunday.

Monday 12

Cool, calm, cloudy. 12 miles Steady out pushed it back (31:08 return.)