The sun is up, the air is fresh, the stone is old

Carlsbad 5000

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Location:

Logan,UT,USA

Member Since:

Dec 15, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs after age 40:

 

5k     15:15  Running of the Leopards.

8k      22:21  Alta Death Dash

10k   33:02    Des News

Half Marathon      1:10  Timp Half

Marathon        2:32    Ogden

First solo R2R2R Bass Trails Grand Canyon 

First R2R2R Grand Canyon Toroweap Overlook

 

Short-Term Running Goals:

Not be fat all year

Long-Term Running Goals:

Smell the dirt, feel the mountain, taste the wind.

Personal:

 

"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Carlsbad 5000 (3.11 Miles) 16:20:00, Place overall: 13, Place in age division: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.104.0019.10

We got into Carlsbad at 11 last night and slept in the car.  Just so pumped up from the day of trails in Arizona that it didn't even matter.  I was pretty stoked to see some of the racing today, especially the elites later.  We ran a few miles in the morning early along the waterfront and I decided I might as well run in the masters race as sit around watching.  The registration took 2 minutes, seriously.  Amazing quick.  I felt good for about a mile and then the race hurt, lol!  It was all about holding on from then on but I'm glad I did it.  Such neat guys to run with.  I'm guessing at time and place, no clocks at the finish that I could see.  I'll update that later when they post results, but definetly slower than the 5k last week.  Now off to watch some fast folks and catch a workout later in the day. 

Just got results posted and I was slower than I thought.  16:20  Good news is, we all were.  Pete and Christian have both broken 15 every year that they run this as masters so maybe the wind played more of a factor than I felt.  Dennis ran a 14:42 on this two years ago too.

Got home at 7pm and got the second part of the workout in.  3 warm up, 12x400, 2 cool down.  I thought this would be a long weekend to enjoy since my girls were gone, but it's already gone..

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Apr 01, 2012 at 11:42:58 from 67.177.21.60

Great run Steve. To me this is more impressive, considering what you have been doing in the past week and the course, than your run @ Leopards. Your last couple days in AZ looked pretty cool.

From steve ash on Sun, Apr 01, 2012 at 12:46:29 from 50.8.121.33

Steve, Great job man. I really admire the way you just go after life especially running.

From Steve on Sun, Apr 01, 2012 at 13:59:25 from 66.87.127.31

Thanks guys. I'm waiting right now to watch the elite race. It's been a windy morning, when we ran the first race and did the first 180 on the course into the wind, everyone immediately hit single file. I don't think any records will be set today. But who knows, this course has 16 standing records. It would be neat to train and taper for a 5k someday. Maybe next year here.

It's interesting Jake, my legs aren't sore at all from the week. It's like they just don't turn over!

From Rob Murphy on Mon, Apr 02, 2012 at 07:06:16 from 184.48.120.88

Jake - do you have a problem with three 20 mile days in the previous six leading up to a 5k race? I don't think that's too much.

He'll cut down to two the week before Boston.

From Jake K on Mon, Apr 02, 2012 at 08:24:00 from 155.100.226.54

As long as Steve doesn't sleep in his car the night before Boston, he'll be fine :-)

From Steve on Mon, Apr 02, 2012 at 09:49:00 from 66.87.66.2

Slept in planes, cars, train stations, on the ground, once on the starting line, camper, and more than a few times not at all due to traveling in. The sleep the week prior is what counts.

I joke about the mileage a lot, so here's where I'm seriously at. Any advice is always appreciated. First, no master can ever start training without a more substantial base than younger guys. You will injure out. That means 80 to 100 miles a week for three months before getting serious. Just that step will put you in the top 10% of over 40. Then hills and intervals because nobody likes the pain, which cuts out another 5%. The point here is that while you are doing this, you must stay on track. You can race as much as you want, but you can't taper. You are building strength. Once your strength is there, and you survived speedwork, pick a race and taper. Course every situation is different. Here's my plan, tell me what you think.

I have three marathons in the next three months that I am going to run. Training in-between those will pretty much be fitness upkeep only. So I decided to hit a base hard enough to carry me through those three. The base is king, so any racing the last three months, halfs, marathons, 5ks, just have to fall in. An 18 mile trail run the day before has more purpose than a week of taper to run a fast 5k. Today is my last long run in that base and I can taper for Boston. My goal is to get a 2:30 in one of those three marathons. Don't care which, and I don't think it will be Boston.

A few more points. I run for fun and for the discipline of it, like you guys too. At any time I'll choose what path seems the most rewarding, or fun! Also, the masters marathon record is 2:10. I think we will see that broken this year or next. The guy that does it will be running over 110 miles a week. I'll bet money on it. It won't be Mbarack, it won't be any other US master. He will be a Master from another country coming off a mileage base into two months of what looks like 10k training.

From Jake K on Mon, Apr 02, 2012 at 09:52:22 from 155.100.226.54

I agree with you Steve - you gotta pick your spots. I haven't raced a ton this winter, but I trained through every single one of them. My lowest mileage week was like 110. I'm OK "underperforming" in some shorter races if it ultimately makes me stronger for the big goal (for me, Boston).

And I agree that its gotta be fun!!

From Steve on Mon, Apr 02, 2012 at 09:54:35 from 66.87.66.2

Forgot to mention that I have two certificates for two overnights at the Alta Peruvian Lodge that anyone can have from the Alta 8k. Just haven't had time this year and they must be used before the 15th of April. Each one is good for a room for two for a night and dinner.

From Ben VanBeekum on Mon, Apr 02, 2012 at 09:55:52 from 67.169.246.116

Steve I watched that Race on Flotrack.org. Man those are some fast dudes. 13:11 for the winning time!! that is insane!!

From Jake K on Mon, Apr 02, 2012 at 09:59:04 from 155.100.226.54

Man if those vouchers were good for one more weekend, I'd definitely find a way to make a trade w/ you and get my hands on those! :-)

From Rob Murphy on Mon, Apr 02, 2012 at 10:12:56 from 184.48.120.88

Steve - mostly I'm just jealous. No way my body can handle one 100 mile week let alone what you do. I run a handful of 70-80 mile weeks and by body starts breaking down. I spend a lot of time trying to figure out how I'm going to squeeze one 20 mile day in/week - let alone three.

So, since my body won't let me train as hard as you or Jake, I'm forced to do silly things like rest before big races.

From Steve on Mon, Apr 02, 2012 at 10:22:56 from 66.87.66.2

Rob, I'm sitting here waiting on a taxiway on a loooong day of work. You never fail to brighten up my day with your comments. You can put something in perspective with a single sentence. Most of what I do is just silly.

Did Teena reach you? I think you should throw something together for her.

From Steve on Mon, Apr 02, 2012 at 10:24:27 from 66.87.66.2

Ben, that was a neat race. Record time last year was under 13 I think

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