Training Log Archive: BP

A few laps with 4x100m strides

Dynamic

Usual routine

Had to push myself out the door today- 2 weeks since last track wo. Today a mix of longer i.e. 400 and shorter intervals
4x400 (mile pace) with 1:45 R, 4x200m with 1:45R, keeping things fluid and even paced.
As follows:
86, 87, 87, 85
4R
38, 38, 38, 38
Then for good measure a rolling start 100
14.5(8)
And done!

Easy shake down

Visited Jim in hospital today- looking spry and already planning for WMAC in Spain :-) The fighting spirit! Looking to go home today.

Yard work, tween bouts of OG watching.

Mo wins again- beautiful tactics and finish (Galen fades to 5th) in the OG 10000m

Still humid out

Received a general enquiry for News-worthy stories for Perth and penned this (reactions welcome!):

Hi, while I am not an Olympian or indeed overcome very recent adversity, thought you might be interested in a local WA interest story.
As a runner and Orienteer from early on, like a lot of fellow masters competitors I've come back to competition relatively recently (last 6 years) and had to deal with early stage prostate cancer 18 months ago. The camaraderie at track has kept me going and coming back after my surgery and to achieve All American standards of excellence
While I am a dual US and Australian citizen, I now live in Minnesota US where for 3-4 months of the year it's too cold to train outside ;-) Quite a difference to my life in Perth of 40 years ago!
I studied medicine at UWA back in the mid 70’s and ran for UWA on track and cross-country teams- running at the old Perry lakes stadium!
As for modest athletic achievements, in 1975 I won my first age group WA orienteering Championship and last year (2015) on a home visit (my parents and sisters still live in Perth), I won my age group in the WA Orienteering Long distance Champs - a 40 year span! (btw I’m also a multiple age group US orienteering champion)
Anyhow I am excited to come back and run on the new WA Athletics stadium track at 400 and 800m in the M60-64 age bracket and expect to see some old faces from back in the day.
Please let me know if this is of interest and I will gladly provide more detail (I've left out the professional day job stuff :-)
Best regards Bill
ps I should note I'll be running under the US flag, although I might feel conflicted!!

On the topic of adversity, my training buddy has just undergone surgery for colon cancer and will likely miss going to Perth. He's still dealing with post-op challenges and has chemo yet to come.
He'd complained of nausea recently and I learned and anemia of some extended duration. While he'd had colonoscopy a few years back, I nudged him in the direction of getting it done (plus complete work up). He's a talented runner and fighter and I am sure he will overcome this challenge, especially with the range of therapeutic options we have and with the proximity of the Mayo clinic, that will allow him to get the best advice possible.
This will be in part motivation for me to leave nothing out there on the track in October) he and I always throw up at the end of an interval set :-)
This has also motivated me to get a colonoscopy myself: in a way ironic that I am a trained but lapsed endoscopist (both ends no less), but very happy for a skilled practitioner with today's minimalist equipment to have at me.

C • Yes 2

Essentially at the start of the 12week macro cycle leading to Perth. Have mapped out some kind of ramp and fine tuning, hopefully to get back on the boil. Investing some time in maintaining endurance base.

Dynamic

Drills then arms and legs 5x8's. Details as follows:

Dynamic Warm-Up:
(Scoop and lift -- Lunge with twist -- High A’s -- Skipping B’s – Running C’s –– Fast feet)x2

Program:
TRX low rows 5 x 8
Pistol squats 5 x 8

Stability ball bench press with dumbbells 5 x 8
Swiss ball roll outs 5 x 8

Overhead lunges 5 x 8
Single dumbbell overhead extension 5 x 8

Free motion lat pulldown 5 x 8
Free motion deadlift 5 x 8

Cool Down:
Swimmers kicks
Cats and Cows
Front to back kicks
Lateral hip raises
Tight hip circles

Slo go- muggee +++

Hot and humid; at least back home for a relatively long stretch of 2 weeks!

Hot and humid outside, lost my heat tolerance with the fresh mountain air, and needed a gym visit to maintain attendance record.- so inside wo. One km warm up then 20x100m at 6m/m pace with 100m jog recovery and 1km cool down.

Static and dynamic

Uphill running for general conditioning. 5 mins warm up at 1%, then 5 mins each at 2,4,6 % (adjusting pace to keep HR around 155) and 5 mins with 1 min each dropping grade by 1%, then 5 mins cool down.

Quick trip to PA, meet/dinner, flyhome (Global 6000)

Von Mitteleuropas zuruckgekerht!

C • Did you take your dogs? 2

LT refresh

Easy JL shake out

Dynamic

Trying to get some sort of firing going.

Airport hiking AMS