50+ Weekly Training Thread 9/13

Total Mileage=63 for the week. Sedately paced for the most part, a 10K tempo run on Tues eve went well.

Temps here have been in the lo's@ 50, hi's@80F.

Those conditions prevailed Sat. for our club Marathon@ Wakefield MI. Average age of the field had to be mid 50's. Two fellows for sure were 61, and that included ultra running legend Roy Pirrung. No one pressed the pace in light of the temps. My 3:42 was the fastest time posted.

Roy's specialty is 24hr and 48 hr events, but he is an avid age group competitor from 5K on up. I felt honored to spend the weekend with a man so well versed in our sport.

The 26.2 went down as a dress rehearsal for Chicago. The Nike Lunaracers are keepers. Very minor leg soreness this AM.

Well, the Pack is on. Good week to all.

A solid 60 this week, with most of it moderately paced. Saturday I ran 60 min hard with my kids (in their late 20s and both former 1500/steeple collegiate runners).

Just got back into the swing of things after 15 days off due to calf problems.

Ran about 30-32 miles with 105 minutes yesterday that included segs of comfortably hard running: 2 miles, 1 mile, 2x800 meters.

Will try for 40 miles of running this week with 120 minutes on Sunday(including 6 miles of T segs).

Tues is all stationary bike wgts(60 min)

and wgts after a run on Friday.

Look's like I'm low man so far with 26 miles. Run down first part of the week. Felt better after a day off Thursday. Will try for 30+ mile this week.

Mon- Easy 3 (27 min), really tired.

Tue- 4 (36 min) with 15 sec strider every half mile

Wed- 5 (40 min) with 8 x .5 (avg 3:30) Weak on hills.

Thu- off

Fri- 4 (34 min) Quick turnover

Sat- 7 (54 min) Tried to run hills strong

Sun- 3.4 (33 min) 5 barefoot striders.

Is this 50 plus in age or 50 plus MPW?

DukeP wrote:

Is this 50 plus in age or 50 plus MPW?

Duke, 50-59 age group. The + is for anyone older or younger. Mpw doesn't matter. Even if your not running post up. In other words it's mainly for 50ers but all runners are welcome.

A quiet week as I've just finished a hectic season of trail/xc running.

Mon -1h 53m of rugged terrain running.

Tue -1hr kyak.

Wed -2hr hard mixed terrain mtn biking.

Thu - 70m running with 10x150m barefoot sprints on the golf course.

Fri -50m kyak.

Sat -1h 39m of rugged terrain running.1hr mtn biking in the forest.

Sun -1hr run in the forest.

Sun, 09/06: ~12 miles. First half @ 7:15-7:30 pace, last half @ 6:50-6:55 pace.

Mon, 09/07: planned OFF.

Tue, 09/08: 8 miles @ 7:20-7:30 pace.

Wed, 09/09: 2 mi. warmup, 4 x 1/2 mile on marked bike path in 2:55, 2:51, 2:56, 2:58 with 1:30 rests between. 2 mi. cooldown. Day's total = 6+ miles.

Thu, 09/10: planned OFF. Travel from PDX to Denver, CO. and drive to Montrose, CO.

Fri, 09/11: 5.75 miles very easy (8:20 pace) at 5900' elevation in Montrose, CO.

Sat, 09/12: 17 brutally hilly miles at the Imogene Pass Run. :) Finished in 4:19.

Weekly total = ~48 miles. Also lifted weights on Monday & Wednesday.

I'm not posting my miles after I read the first three posts. Is that per month?

Wouldn't mind seeing a 'training topic of the week' like:

ever had XXX injury?

have you tried plyometrics after 50?

how much volume do you do in a session?

how frequent are your sessions? hard twice a week?

Anyhow, thanks for keeping this going.....look for it on Mondays????

BTW, I got challenged today to run a 'Sub 5 at 50' mile. I think I'll take the challenge.

Your recap of the Imogene run was thoroughly entertaining .

I got sucked into running Pikes Peak in 1983. That retired me from racing for 20 years. "No mas".

In 2006, I had to try the heights again. This time a less extreme marathon loop outside of Silverton. Backing off the effort quotient made that a more enjoyable outing.

Miss a breath, and there's nothing to compare to that feeling of suffocation, and imminent collapse.

In '83 I cannonballed down Pikes Peak with the fast guys.

In 2006 I dottered down Hurricane and California passes like a damned spastic.

Oddly enough, that was at least equally gratifying to going fast.

Kudos to you, for stepping outside the comfort zone.

Harry Potter.. wrote:

I'm not posting my miles after I read the first three posts. Is that per month?

Wouldn't mind seeing a 'training topic of the week' like:

ever had XXX injury?

have you tried plyometrics after 50?

how much volume do you do in a session?

how frequent are your sessions? hard twice a week?

Anyhow, thanks for keeping this going.....look for it on Mondays????

BTW, I got challenged today to run a 'Sub 5 at 50' mile. I think I'll take the challenge.

I like the topic list above but I can't really supply any answers because my training seems to always be in a state of flux owing to changing ability to handle hard training.

Right now I'm wrestling with the question of whether it is better to decrease weekly volume and concentrate on quality like long runs and tempo(Hudson) or whether larger volume via more shorter runs will enhance fitness while decreasing injury risk.

Now, as I attempt to increase long runs, I'm relying on the fact that a 20 miler every two weeks will be just 20% of the 100 miles I will do over those 14 days.

New shoes by the end of the week, current Nimbus 10s are going to hit 400 miles soon.

This week I am holding steady at 10-milers every time I go out, ever since I returned back to that level around September 1. I get recurring right hip overuse pain whenever I ramp up my mileage too fast, so I'm only going to only increment by 0.5 to 1.0 miles to each run after about 15 days at this mileage level. Good luck to the faster people... well, to everyone, actually...

Sunday, September 13, 2009

AM: 65 min. indoor run, avg. HR 113, 124 max, 10:57/mile, 6.0 miles

PM: 67 min. run on outdoor infield grass, avg. HR 112, 130 max, 5.7 miles

. . . . .

Saturday, September 12, 2009

60 min. indoor run, avg. HR 116, 132 max, 10:50/mile, 5.6 miles

. . . . .

Friday, September 11, 2009

AM: 60 min. indoor run, avg. HR 114, 128 max, 11:11/mile, 5.4 miles

PM: 60 min. indoor tun, avg. HR 107, 117 max, 11:08/mile, 5.4 miles

. . . . .

Thursday, September 10, 2009

AM: 60 min. indoor run, avg. HR 117, 127 max, 10:42/mile, 5.6 miles

PM: 60 min. indoor run, avg. HR 113, 126 max, 11:14/mile, 5.4 miles

. . . . .

Wednesday, September 9, 2009

AM: 60 min. indoor run, avg. HR 115, 125 max, 10:34/mile, 5.7 miles

PM: 60 min. indoor run, avg. HR 116, 127 max, 10:22/mile, 5.8 miles

. . . . .

Tuesday, September 8, 2009

AM: 60 min. indoor run, avg. HR 126, 137 max, 10:47/mile, 5.6 miles

PM: 60 min. indoor run, avg. HR 120, 130 max, 11:31/mile, 5.3 miles

bothered by allergies, felt weak

60 miles plus a 1 hr roller ski

Roughest week of the year because my quads have been so tight lately.

Wed - 4 mile tempo, but on downhill course, to prep for upcoming trail/road relay. That

Sunday - long run, 18 miles

Things are much better this week.

Harry Potter.. wrote:

I'm not posting my miles after I read the first three posts. Is that per month?

Wouldn't mind seeing a 'training topic of the week' like:

ever had XXX injury?

have you tried plyometrics after 50?

how much volume do you do in a session?

how frequent are your sessions? hard twice a week?

Anyhow, thanks for keeping this going.....look for it on Mondays????

BTW, I got challenged today to run a 'Sub 5 at 50' mile. I think I'll take the challenge.

Harry, if you'd like to add a training topic of the week feel free. I'll likely start this thread on Sundays rather than Monday. Sub-5 mile, now that's a goal for the 50ers. I had dreams at one point but it came down to going for the sub-3 marathon or the sub-5 mile. I ran a 5:09 best mile and a 3:03 marathon last year at 49. I felt I couldn't train effectively for both and figured I had a better shot at the sub-3 so that's where I'm at. If I get lucky and break it this year I may head back to the track and start hammering the 400's ect and go for it. Good luck on that challenge, great goal.

Hey Harry Potter,

I'm also going for a sub 5 mile at 50. My mileage is also low for now....So far I'm progressing back well from an injury and long layoff.

Miles this week=16. Mostly slow.

Except for:

Wed: 5x80m relaxed striders barefoot on grass . 1x800 on grass 3/4 effort.

Sat: 4x100m strides on Track. 1x200m controlled effort in 33.4 (about 90% effort). Even though it was controlled I recognize that I have a ways to go with getting my speed up to snuff.

Knee felt mostly fine this week. Plan to do 22 miles next week.

driske wrote:

Your recap of the Imogene run was thoroughly entertaining .

I got sucked into running Pikes Peak in 1983. That retired me from racing for 20 years. "No mas".

In 2006, I had to try the heights again. This time a less extreme marathon loop outside of Silverton. Backing off the effort quotient made that a more enjoyable outing.

Miss a breath, and there's nothing to compare to that feeling of suffocation, and imminent collapse.

In '83 I cannonballed down Pikes Peak with the fast guys.

In 2006 I dottered down Hurricane and California passes like a damned spastic.

Oddly enough, that was at least equally gratifying to going fast.

Kudos to you, for stepping outside the comfort zone.

Thanks for the kudos, but man, my legs are TRASHED from that jog up and over Imogene Pass. I remember thinking, as I was a considerable distance away from the summit at 2hrs. 06mins, that I couldn't fathom how someone completed this whole damn race in that time. I would have loved to see how Matt Carpenter ran as fast as he did up the pass and down over that rocky terrain on the backside. Sheesh!

I'm slow to post because I've been having some left side problems. I have a pain that seems to move around my upper thigh on the side and back plus a niggling ache at a point on the hip so I'm up and down. I did a race (actually 2) on Sunday, a one and a five. Here's a report.

http://runwestchester.wordpress.com/2009/09/13/tuckahoe-challenge-report/

I did get a 4:58.84 last year, at 51.