Greater Boston Senior Games track meet- low key event but had a blast- very enthusiastic Chinese spectator and participant contingent who cheered energetically, took photos and took part- more spectators than athletes for once.
Three races within 70 mins on a TARMAC track at U-MASS Boston, running in road racing flats (no spikes due to face plant potential and I declined 100m opportunity!). Also no F.A.T. so hand timing only.
Cool mid 50's with strong breeze/wind off harbor diagonally across first curve/home straight.
Came away with 3 M50+ golds and 3 PR's, 2 equaling the All American Age group standard for M55-59 so :-)
:-) 800 and 400 were best results from an AG % basis. Early season effort augers well
Round U-Mass campus plus strides, dynamic drills and stretching- regular routine now!
Track race 5:19 [4] 1.5 km (3:33 / km)
First up was 1500m. Used it to loosen up for 800m and gauge pace. Led from the gun with main comp for the day being Stephen Peckiconis M52 and Steve Viegas M62 in both middle dist. events.. Ran conservatively and felt comfortably hard as follows:
First 300 in 60
2nd lap 1:27
3rd 1:29 (felt the wind on this one)
last lap 1:22 - got back to rhythm without needing to kick as comp was 150m+ back.
5:19.22 (AG = 80% and =4.16 open) and close enough to AA standard of 5:10 without pushing it (made top 3 on outdoor rankings so far). Mile equivalent = 5:36 and had plenty left in the tank.
Track race 2:25 0.8 km (3:01 / km)
30 mins rest then the 800.
Again led from gun, first lap in 1:10.9 and second in 1:14.1 - no incentive to kick (2nd was 20sec back) so pleased with 2:25.01 (AG= 85% = 1:59 open) equaling AA std (2:25) and #2 on current outdoor rankings M55-59.
Pleased with that one on a suboptimal track without spikes. Vdot equiv=57.
Track race 1:02 [5] 0.4 km (2:35 / km)
30 mins rest watching the100m heats then up again- last race of day so gave it what I had. Splits around 31/31 evens. Time 62.20 (AG=84%= 51.6 open), equaling AA std (62)- so pleased with that as well (7th on outdoor rankings).
Long work day today- BOD stuff- hopefully enough mental energy for O later- we will see
Jogging warm up/down 7:00 [2] 1.2 km (5:50 / km)
Strides and drills included before O
Walking15:00 [1] 1.5 km (10:00 / km)
6 PM
Orienteering race 22:34 [4] *** 3.04 km (7:26 / km) +105m6:20 / km spiked:10/12c
Sprint at Pine Banks- a little gem of area that I had not been to before. Nice course set by Brendan. Brain and body reasonably willing which was surprising. A few bobbles in the control circle and one suboptimal route choice- so about 1:30 dropped today.
Cool, breezy and foreboding cloud- promise of rain- track?
Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)
Before and after track plus stretching, drills and 2 sets 4x50m strides
Track intervals (MIT indoor) 6:38 2.0 km (3:19 / km)
Wimped out of outdoors- cool blowy and drizzly- however addiction to track ensured workout! Plan was for less volume this week ahead of races on we- 800, 600, 400, 200 around 85-90%. 200 walk recovery between. Legs felt good and moving well - no wind so even splits throughout!. Went as follows:
2:54 (comfortable)
2:00 (harder)
1:13 (hard)
31.9 (fluid finish)
Good workout and optimistic about bettering last years race times (1/4,1/2, 1m, 63, 2:28 and 5:48)
Orienteering race (Powissett green) 52:15**** 7.29 km (7:10 / km) +118m6:38 / km spiked:9/13c
Legs were tired and green seemed a good compromise today. Nice course set by Jeff. Aim was to work on rough compass, focus on contours and control flow. Unfortunately not a clean run- 2 minutes with trail confusion on way to #3 (unnecessary extra 300m and time loss incurred - aagh), stayed too high on ridges on way to 5 and 6 (should have angled down sooner) and 7 got into a large unmarked depression before the designated control site- rest OK execution and route choice but about 4 mins dropped and tp got me by 2. Straight line 5.4.