Like to run | Ran 18:01 5000 at age 57 in 2025 | #wahoowa
Joined December 2007
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17 Jul 2025
Raced the @tracksmith Twilight 5000 last night at Kezar Stadium in SF, went 18:01 (5:48 per mile). That's a new over 40 running era best for me.
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6:17, 6:15, 6:17, 6:12, 6:11 with 60 sec recovery. Pushed these a bit faster than I would do for 3-times-a-week sub threshold workouts. If I can only do two a week, go a little harder. Still gotta respect the 1 min recovery though. Alternated direction on these.
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Jun 13
Reached deep in my Zone 1 bag. Keeping it gentle today, so hopefully my peroneal tendon is OK tomorrow for a sub threshold session.
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Jun 12
Yesterdayβs run was slow initially (8:40s), faster later (8:15, 7:55). Wanted to see how peroneal handled getting into Zone 2 neighborhood. This morning was rough for the peroneal. Useful info. Ran in Nike Pegasus 42s today, see impact of that on the tendons.
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Jun 11
Central and eastern San Francisco are roasting today (upper 80s). But here closer to the coast at the Polo Field itβs 69 degrees. Woke up with a bit of peroneal noise, so no sub threshold today. Peroneal tendon burning sensation in mile 2, but then good the rest of the run.
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Jun 11
Spurs tied in Game 2, that Wemby muffed pass to Castle. Spurs up 1, Fox with that inexplicable layup attempt in Game 4.
Spurs just throwing away two wins right there on bad decisions at the end of the game.
Fox not dribbling that ball out was worse than Wemby throwing a pass to the back of Steph Castle's jersey
What Mike Brown say?!
We just need to be methodical by stacking or playing the right way possession, after possession........
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Jun 10
As I figured, some peroneal discomfort two days post-workout. So mileage it is, today. Peroneal soreness in mile, then just vaguely feeling worked afterwards.
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Man that slow pace felt therapeutic. Peroneal tendon responded well to easy running. No flareups today. Legs fatigued from yesterdayβs 1600s.
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6:19, 6:18, 6:14, 6:15, 6:14 with 60 sec recovery. First 4 reverse clockwise direction, final 1 normal counterclockwise direction. Pleased with this one today. Some peroneal awareness on latter reps, meaning some issues next few days? Yeah probably.
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My current 5K predictions from Garmin (18:12), Runalyze (17:56), Strava (19:50). Don't know what I can actually run, but Strava is the pessimist here.
Jun 8
I donβt know who needs to hear this, but current AI and tech for sports is not what many would want us to believe.
AI prediction vs reality from yesterdayβs 10k race ππΌ
A prediction of 4:16 SLOWER π³
How does yours compare?
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Keep that speed and HR low, with a goal of zero tendon reaction. Successful, although there was a shadow of tendon activity in the background. Never introduced itself though.
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Woke up with peroneal tendon better but still some stress signal. Another distance day. Aerobically Iβm ready to dive fully into three sub threshold workouts per week. But my left heel tendons havenβt gotten there yet.
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Was planning a sub threshold workout today. But woke up with some mild peroneal tendon pain, so switched to a distance day. Peroneal flared up in mile 1 then settled down for the rest of the run.
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Being βOKβ with slower paced running is the hardest part of easy days. I use a low HR (120 today) as my win.
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6:22, 6:22, 6:22, 6:22, 6:22 with 70 sec recovery. Slowed these down a tad after feeling rough from Monday workout. Did reps 2,4 in reverse clockwise direction.
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* 60 sec recovery. Gotta spring for editing functionality here...
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Legs experiencing delicious fatigue after yesterdayβs sub threshold workout. Go slow to go fast, I suppose. HR 118 was a great result.
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6:21, 6:18, 6:19, 6:17, 6:18 with 60 sec recovery. Felt a little rough after yesterdayβs return from Terre Haute, travel does that. Good session overall.
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May 31
Easy Sunday morning. You know the iconic Coke bottle shape? Decades ago Coca Cola ran a national contest for a bottle design. The winning contoured bottle shape came out of Terre Haute.
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May 30
Fitting a run in on my sonβs graduation day. Love this statue at Rose-Hulman. Self-made man.
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