Comments on YourRunning.com

That's a pretty funny story Simon. :) I too bought the runningdvds disc, but the difference between us is that while I did marvel at many of the exercises or think, that would probably be helpful, I haven't actually worked up the gumption to do any of the exercises. Besides being lazy, I was a bit intimidated by both the amount of stuff and the amazing athletes that were performing the demos at breakneck speed.

It did occur to me though that the little playground on the south side of Wonderland Lake does have a sandpit where the feet exercises could be done. Maybe, someday.

I hope you heal up soon. I saw that you were intriqued by Stephen's stretching routine. You have to be careful with new stretches and plyometric type drills! Dave hurt his lower back trying to do deadlifts with Stephen.

Thanks guys! Simon, for my next 5K race I will try as you suggest. 3-4 minutes threshold run does sound like a lot for warm up, but what have I got to lose? I will report my results afterwards.

NICE! That was a great report, congrats on the PR. I'm not that keen on 5k's either. I've only done one, but it seems like a lot of work to try to do well, and I'm competing against the young. Your training is waaayyy better than mine! I must be getting lazy going for distance instead of speed.

Unfortunately for the past 5 months I have been on the elyptical trainer more than on the trails or the track. Yesterday was only my 3rd track workout of the year. I am gradually coming along. It has been a long time since I had someone in the group to train with on a regular basis and I was really excited to hear Simon joined the group. We are compatible training partners. He is a bit speedier than me right now, but It really made my day to run half my workout with Simon yesterday.
The first time I met Simon was the last straight away of the Pearl Street Mile two years ago where we finished only a couple seconds apart. So, it was fitting to run with him for the first time in quite some time on the day Roger Bannister broke the 4minute mile!

Not me! I'm expecting to PR at 55 (and 56, and 57....) God job Grace! Sounds like the 5k was the ideal warm-up for your half-marathon :)

If you ever want to do a comfortable 5k, maybe think about doing some REALLY fast strides and a 3-4 minute AT/threshold run as part of your warm-up; it does sound like a huge investment of energy and you'll feel like you've done too much, but it does work. The 5k is so short you have to treat it like it is a long repetition or interval in the middle of a workout!

I got an email from our club mate and he this last Sunday did it! Hope he does not mind this cut and paste:

"Hello! I couldn't make practice today because of work, but did want to let you know that I ran a 4:57 mile on Sunday at Monarch High... breaking 5 minutes for the first time in my life. Thank you both for helping me to my goal."

Now we need to get Aaron to sea level where up to 10 seconds drop off "effortlessly". Anybody know of any mile races at sea level?

Thanks Simon for sharing Roger's amazing words, and yes it was great to see you run with the Great Patty, and to see her happy and excited to be running with you!

Hey,
Congratulations on your first place finish! That's a great time for 10 miles.
Good luck in your busy racing schedule.

I had seen some of the track standards before, and I thought they were all way out of my reach. But I hadn't seen the road race standards. I've beaten 3 of them, and I'm fairly certain I could've gotten a few more if I had been trying. Maybe next year when I move up an age grade, I'll see how many I can hit. It's always nice to have goals.

Those are fun. I agree that the road race times do seem a bit soft. I might make the 5K and 10K standards but those times won't put me anywhere near the front of the pack in my age group for races. I have no idea how I'd do on the track times as I haven't been on a track in years, but I suspect it would be a different story.

I was impressed by the Race Walking standards. They move right along don't they.

Simon, congrats on the Greenland Trail race, sounds like fun.

I've pondered these numbers quite a bit, find them interesting. My "sweet spot" has been 800/1500/mile. As I move uup through the distances 100/200/400/800/1500/mile/3k/5k/10k, I react as follows: impossible, impossible, slightly possible, maybe, possibly, probable, unlikely, no chance, hell freezing over.

After a really good year in 2003, I was sure that the standards were weak and seemed actually "easy" for 800 meters, as an example. Then just a minor setback, and from then on it's been very rare and right now its been nearly two years since I made the grade at 800. Dang, those standards are actually kind of hard after all! The point being, if you can hit the all American standard at any distance, enjoy it! Celebrate!

This is great stuff Damien, thanks.

What I found really interesting is that the use of the correct, specific audio and visual feedback can alter the gait so quickly -- and the changes last. This is heresy to many people in the running game.

I've registered the peculiar sounds that some runners make with their feet, but never thought of it having therapeutic application. I always try to run as soundlessly as I can; I'm pretty quiet, but I'm told that I am still just a trainee ninja compared to Mark Plaatjes, the former world marathon champion who trains and leads groups round here. her can sneak up behind you and scare the hell out of you -- at speed.

Oh yes, there was lots of kissing ! See the Runners' World photo gallery devoted to the Girls of Wellesley. No disrespect to their gorgeousness, but it would take more than that to get me to run Boston.

Congratulations on getting so close to your goal!

I can't stop thinking about the L and XL size women's shirts: what IS that about?!?!?!?

Thank you, Jerry!!

Awesome accomplishment! Thanks for sharing the story with us. Good luck with Western States!

Way to GO!

Great job Simon! It sounds like a great race.

Ptty

WELL DONE , Simon !!

Great report on an , obviously , great race ! Maybe providence stepped in by almost forcing you to start at a slower than planned early race. The " Flying Brit " showing lots of " bits " . Way to " let the dogs out " on those downhills. Keep it up , young man !

Well, the 5th Avenue Mile is raced in heats, so I only run with women in my age group. My mile PR is 7:09, which is much faster than the calculators indicate, based on my PRs for longer distances. I'm still racing as much as I can when out of town, so hopefully, I'll run a really good race soon.

The brownies and cookies were chocolate! MMM

You've got to run a race where you can actually, well, run... unimpeded. Then we can see what you can really do!

No chocolate this time? Shame!