Good on you, sir. Congratulations, and thanks for sharing.

Scott

Wow, Dave...those run splits and those results are absolutely stellar. Well done for sure. Next year are you going to Chicago? I qualified at the Canadian Nationals (for 50-54 even though I am 49 this year). I can only dream of run splits like that, and as you say, I am still a lot younger!

I am toying with Tahoe 70.3 in a few weeks as I would like to qualify for Austria 70.3 WC and this is an early chance.

Dev

Thanks Dev. Yes, very proud of my run splits for my age. Powercranks, hills, LSD running. I think my Aquathlon run was like a 6:02 pace. Sprint maybe 6:12. Olympic maybe 6:20. Now, can I do this again at 58?
I think the run was a little long from what folks measures so this would mean I broke 19 in the 5K, and 40 in the 10K. Yep, races are the place I get my speed training. :o)

I got into Edmonton via the USAT rankings. So, can I make top 20 again? Can I get a All American roll down slot to represent the USA on TeamUSA for Chicago in 2015? Will know a lot more after the results
get put up in a few weeks in the USAT ranking system. So many top guys beat me so their rankings will go way up. But I am going to try and go. Man, the Canadian team was SO first class! Amazing uniforms.
If you can go, boy do I suggest it!!!

Yep, I have 19 days to recover and get ready for IMLT 70.3. Would love to see you at the race. I am going to race and just enjoy. Will be weird to not be trying to qualify for anything. Austria is just too much money
for me to even think about. Seems it would be a great place for you to get a spot.

Again, thanks for the nice comments. I know I am still a nothing compared to the ST studs, but from where I came from and the hard work I had done to get these results, I am very proud of myself. It also shows
anyone else with hard without and not always having the perfect parents can allow folks to compete in this sport towards the top. At the top, in my dreams.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

I'd say those are pretty studly times for someone your age h2ofun..don't be too hard on yourself! Well done!

Thanks for the great report and congratulations on an outstanding result for you personally.

I'm an Edmontonian, and I was very proud of how well it came off. It does my heart good to read positive feedback on the city and venue.

Cheers,

M.

Just watched the podium video...well done. And don't be so hard on yourself. You ARE an ST stud, even though most of your training is unconventional according to them. Let most of these guys come back at 57 and JUST run forget about run at the speeds you did at ITU World's off the bike. Those times are no joke FRESH as open splits! You should have no problems recovering in time for Tahoe!

congrats! Good work.

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

Thanks for coming to Alberta, I am stoked that the province, the sponsors and especially the city went all out:-)

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Congrats Dave! Impressive run splits. Retirement is treating you well.

Man you had a great week. Congrats on the silver and the great results in the two tri's.

I bet you'd break 19 if you switched to a more aero hat.

Amazing Job!! This was my first experience at one and had an amazing time. Didn't place as well as you but still had some PB's but only raced once let alone three times. Imaging how fast you would be if you did all the right training.

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Twitter@Forsey37

Well done. Seriously, that was quite a week of racing.

Chicago or bust :-)

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"Good genes are not a requirement, just the obsession to beat ones brains out daily"...the Griz

Excellent job.
I had a great experience in Edmonton as well.

well done !

in this thread on the worst training advice,
http://forum.slowtwitch.com/...post=5169805#5169805
I could have said, you have the fastest run in the world in the AG.. ha !

By the way, it might be useful if you share some of your training that allows you to keep some decent speed at 57. I am not sure there are enough 'studies' on larger enough older populations to definitively state the best way to skin the cat. We know that pure mileage does not work for most older athletes, and we also know that too much intensity breaks them down and injures them. What's your mileage like for the year (aggregate for the entire year) and what if any intensity do you do. How often do you run at 4 min per kilometer pace, or is the answer, "NEVER unless I am racing".

We on ST don't need to love everything that you do, and some will say that you are getting some results in spite of yourself and might get even better results with more conventional approaches, but nevertheless further visibility into your run training would be helpful as most readers won't be able to scan through all your recent posts to pick up each snippet.

What has worked for me might not work for anyone else. But, as I continued to talk with the older racers at Worlds, I continue to hear the same thing, if you do speed work when you are older, most will end up hurt and out.
Coaches LOVE to point to the FEW who are able to survive this, but they never talk about the many who end up hurt. I wish I had gotten the name of the coach one racer told me about that told him that getting an older
racer to the line healthy is all that matters. The one thread with a coach saying you had to warm up an Olympic race by doing an hour of warmup was just nuts, IMO. I saw NO older athlete at Worlds do any type of long warm ups.
Being 30 minutes in the swim chute made this impossible, we even had zero swim warmup.

So, everyone I talked with agreed the MOST important thing for an older racer is to stay healthy!!! So training with tons of hard workouts of any type when older is just rolling the dice. And the worst is running since the legs always go first.

So with that said, I start with what some top folks have stated many times on ST. Consistency, frequency, then duration. I talked to no racer at worlds that did not do ALL three, they were like me.

So, I train about 2 hours a day, 7 days a week, 12 months a year. Have been doing this for a few years now and have no injuries that have kept me out.

I do believe riding my powercranks on my trainer 7 days a week, and been using for like 10 years is a must, IMO, for folks who want to help with the best odds of running strong.

Another key piece I talked to racers with at Edmonton is during all of my runs, I do hill work. ALWAYS. This is strength building which all articles I read say some should have. I just believe all of my running should have.
I run 9 months a year 30 miles a week. Off season 20 miles. All of it, and I mean all of it is LSD 9 to 10 mpm pace. All is dirt cross county. It is a 3.1 mile loop. Each loop I run a big hill which takes 4 minutes to get up,
and goes up to like 15% at the top. I do this 3 times. 1000 feet of hills per workout.

I never run with rested legs. I am always doing an hour of bike intervals before I hit my run. We never race with rested legs, so why train with rested legs?

Another thing I think helps is I swim an hour. I then bike L2 on the trainer for an hour. Then I jump on the treadmill for a 10 minute 6:30 pace brick. I think this really helps in races since my mind and body is just ready
to going full out right from the start of the run, since this what I do in training 4 days a week.

And the last is I race compared to many a lot. Like 5 to 10 races a year. And this is where I totally open it up.

So, I know this is totally against the ST logic, but it makes SO much sense to me. Could I be faster? Anyone that asks this does not understand what older means! I tell folks I might be slow, but I am healthy.

So bottom line goes back to the basic consistency, frequency, and then duration. If most would just do this, they would get faster, and minimize risk or injury. No easy answer. Just do it, but do NOT over due it.
And do it for years.

Does this seem like one possible way that folks might be able to get faster? Seems to have worked for me.

.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

So your only high speed is 10 min at 6:30 per mile on the treadmill after warming up. You volume is consistent and solid. Agreed on running hill intervals. Your yearly run volume is solid...looks like 1400-1500 miles per year.

I'm pretty sure it wasn't the Powercranks.

Yep, the treadmill is the only high speed running. I cannot seem to find out how to have Strava tell me the break downs of the training, all of which I have put into the data base.

.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

Sorry, I strongly feel the powercranks are a part of my ability to run well and healthy!! Again, might not work for others but if never tried, how could anyone have an opinion?

I just smiled thinking about the Di2 thread where a person wants to know if the extra $800 bucks is worth it. Well, I have heard no one say the Di2 will make you faster.
But for $800 bucks you can buy powercranks, and there are some like me that do say they can help you run faster, and with less injury risk.

When I was talking to folks at worlds we had this exact conversation. I said I talk to the folks who have the proven results on what they are doing, not folks with opinions
and not results to back up their thoughts. We also talked about my run training and how I smile when some say what I do cannot work but when I ask for their run results
and age, it just becomes quiet.

Same thing about how to do transitions. I do have done my ST wrong putting on socks and running in my bike shoes against the worlds best at Edmonton and the results speak for
themself that there is more than one way to skin a cat. I just love going by folks on the bike who were trying to get their feet into their shoes.



.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

Dev, was just watching the summary youtube from Emdonton. https://www.youtube.com/watch?v=OpiDGvgQ7bs

I remember reading an article from a top running coach on how he sees the top runners being able to have strong up leg drive
during the end of the run. This is the single thing that makes SO much sense to me with powercranks. I can see this in the video
with shots of folks at the finish line the difference between the fast ones and the slow ones in how the legs were being lifted.

I am even more convinced that powercranks are a critical component, piece, of the total package I have been doing to run fast,
at an old age, with minimal injuries.

.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

Ok then. Strong feelings! They must work! :-)

I am cheering my buddies old man at 2.30 of the video.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Very cool. Was hoping maybe I got in but nothing.

The pictures of the swim start sure brings back memories since I did it three times. Never swam with
so many good swimmers and having them shoulder to shoulder the entire race swim.

.

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep