Steve @rtcrunr

Avid runner and Masters athlete in his early 50s. Hoping to inspire by showing it’s possible to run fast regardless of age. Running | Investing. rtcrunr.blogspot.com Fincastle, VA Joined October 2011

Tweets

2K
Followers

5K
Following

4K
Likes

11K

Steve @rtcrunr

a day ago

Solid end of the workweek. 7X3 min at ThA with 60 sec jogs. Fastest average for this workout yet, running the last 3 in the 6:20s. Hopefully starting to get somewhere! Happy Friday, all!

0 0 6 94 0

Download Image

Almost got the elusive sub-9 pace with a sub-140 avg HR this morning! 😂 Sounds silly, but considering where I was when I started adjusting my easy days to promote better recovery, it really is a progress and a definite win.

2 0 22 191 0

Download Image

Steve @rtcrunr

5 days ago

This morning’s workout: 6/5/6/5/6 min at threshold off 90 sec jogs. Got progressively faster throughout and felt strong the entire way. Loving the weather we’re having right now. Almost chilly at the start. Happy Labor Day!

2 0 18 204 0

Download Image

Steve @rtcrunr

5 days ago

Conner Mantz is on fire! I hope Chicago has good weather this year. If so, can’t wait to see what he does!

Michael Scott @urimiscott

5 days ago

Conner Mantz is on fire! I hope Chicago has good weather this year. If so, can’t wait to see what he does!

0 11 179 11K 1

Download Image

0 0 8 190 0

Steve @rtcrunr

5 days ago

The before and after pics from this morning‘s workout summed things up nicely. A little foggy and groggy to start, but it cleared off and turned into a really solid day! Especially as a Masters runner, you might not always want to, but some days you just have to get started!

0 0 3 65 0

Download Image

Steve @rtcrunr

6 days ago

Week 3 of NSA complete and so far I’m liking the results. I’ve been able to increase my overall mileage and volume of quality work while keeping my main nemesis, fatigue, in check. Excited about the possibilities if I can keep this up! Hope your training week was a good one!

0 0 5 79 0

Download Image

Steve @rtcrunr

7 days ago

Another ToF “long run” this morning. Slowly but surely adding time and distance to these. 80 min last week, 83 today, and probably 85 next week. Will hold once I get to 90.

2 0 26 262 0

Download Image

Steve @rtcrunr

a week ago

Friday threshold: 7X3 min with 60 sec. Loving the taste of fall we’ve been getting!

0 0 12 175 0

Download Image

Steve @rtcrunr

a week ago

What a great morning for a workout! Under 50° when I got up. Today was 3X9 min with 2.5 rec and even though sleep hasn’t been great the past couple nights, I felt strong throughout. I’m sure the weather helped with that. Makes me look forward to fall even more!

1 0 22 302 0

Download Image

Steve @rtcrunr

2 weeks ago

Trying to embrace the art of the easy long run because I know it serves a purpose and I need to stick to the plan. 80 min this morning nice and slow! I’ve run a half marathon 10 min faster than I covered 9 miles this morning, but it is what it is.

3 0 12 486 1

Steve @rtcrunr

2 weeks ago

This morning’s work: 7X3 min at ThA with 60 sec jogs. Averaged 6:30 for the last 3, so in spite of being on the tired side, not a bad session. Easy long run in the morning. Happy Friday, everyone!

1 0 23 229 0

Download Image

Steve @rtcrunr

2 weeks ago

Running while traveling for work is always challenging, but got it done this morning. 3X8 min at threshold with 2.5 min rec. The hills and humidity added to the “fun” but made for a solid day!

1 0 25 241 0

Download Image

Steve @rtcrunr

3 weeks ago

Yesterday’s workout: 5/6/5/5/5 min at threshold with 90 sec jogs. Last week was 5X5 min and I’m slowly working my way to 5X6. Recovery day today but another threshold in the morning. Run, recover, repeat!

0 0 16 172 0

Download Image

Steve @rtcrunr

3 weeks ago

First full week of following the Norwegian Singles Method to a T (pun intended). Three sub-threshold workouts plus a time-on-feet long run. Monitored HR on all the easy days, which meant going much slower than my usual pace. Finished up feeling good. Excited to see how this goes.

1 0 11 412 0

Download Image

Steve @rtcrunr

a month ago

I’ve always told myself, “Never ask why!” or maybe it’s the Nike motto “Just do it!” Low on motivation this morning and really didn’t want to get out the door but got my recovery run done regardless. Consistency is key!

3 1 27 308 0

Download Image

Steve @rtcrunr

a month ago

Daily double complete via an easy 3 on soft surfaces. Week’s off to a good start. Hope yours is as well!

0 0 20 205 0

Download Image

Steve @rtcrunr

a month ago

Nice weather to start the week! Did 6X3 min at threshold then 4X20 sec strides all with 60 sec. Stomach wasn’t happy early and I just wasn’t really feeling it overall, but got it done.

0 0 10 92 0

Download Image

Steve @rtcrunr

a month ago

Watching those 5ks has me wanting to go out and run, but I’ve got a workout in the morning and two runs on the day, so all in due time! #USATFOutdoors