Recent Posts

1

Running / Re: Wednesday, April 17th

« Last post by Loco Coyote on Today at 05:24:26 PM »

17.6 miles with short warm up and cool down and 25K between was a progression. I dialed back a bit from last week, which was too hard.

2

Running / Wednesday, April 17th

« Last post by glwestcott on Today at 04:44:01 PM »

4 miles under a beautiful blue sky. Temperature was in the mid 50°F range. Quite a change from yesterday.

3

Running / Re: Tuesday April 16

« Last post by glwestcott on Today at 01:32:12 PM »

Lots of appointments and such interfering with running this week. Tried to get a three in today, but 1/2 mile in it started hailing to the point that the route was too icy for my comfort so I bagged the run. Later that day, I’m at one of my appointments and here comes the sun. Grrr

4

Food / Re: Lemony Fish Stew

« Last post by Kumbaya on Today at 01:22:51 PM »

That looks delicious.

5

Running / Re: Tuesday April 16

« Last post by Fast Eddie on April 16, 2024, 10:15:04 PM »

Run commute day. 7K in the morning, and 7K back home in the evening.

6

Running / Tuesday April 16

« Last post by Arrojo on April 16, 2024, 03:02:58 PM »

Sprint workout today. It was flying 30’s. a classic sprint workout familiar to any serious sprinter.

You set up cones (or if you don’t have cones like me, another pair of running shoes) 30 meters down the track and another pair 30m after that. Some coaches will put cones (a 3rd pair) at 90m, but I know where the 90m line is (basically the last yellow hurdle marker).

First 30m is acceleration to top speed. Middle 30m is top speed. Final 30 decelerates. Walk back to start, rest 2 minutes, so you are fully rested for the next all out sprint.

But on my 4th one, I felt a tweak in my hammy, and shut it down. As a 65-year old sprinter it’s important to listen to your body and live to sprint another day.

7

Food / Re: Lemony Fish Stew

« Last post by picote on April 15, 2024, 11:37:03 PM »

Oh, the barley soup looks great! I need ways to use up all my kale! 

8

Running / Re: Monday April 15th

« Last post by Loco Coyote on April 15, 2024, 06:40:22 PM »

following yesterday's nearly hole-digging semi-debacle, a recover day with 30 minutes on the spin bike while watching the marathon and 4.3 mile run on soft trails today.

9

Running / Monday April 15th

« Last post by Fast Eddie on April 15, 2024, 01:31:30 PM »

Beautiful Spring Monday. 11.3K.

10

Running / Re: Sunday April 14th

« Last post by Loco Coyote on April 15, 2024, 09:11:18 AM »

I did an insane double yesterday.

AM 9.8 miles with an 8 mile progression from marathon pace to maybe 20K race effort (goal was 15K pace but I couldn't hit that until the very end). Toward the end I stopped for about 20 seconds because a snake was on the trail, and had to stop and think red touches black good for jack (opposed to red touches yellow kill a fellow). It was a scarlet king snake (non-poisonous). But WTF? In Colorado? These are native to the SE United States. Someone must have let it go and it's trying to survive here.


Then in the afternoon (hot 80 degrees) I did 6.5 miles with a 5K tempo followed by 7X 1 minute hill reps. Oops. That 5K was supposed to be moderate (80-90% of marathon pace), not 80-90% of 5K pace. So I overdid it and got in an inadvertent double-threshold workout (all the rage if you follow elite distance running/the Norwegian system).