50+ Masters Training and Racing Open Forum

No improvement of note. I have spent a lot of time in the pool and a couple of sessions on the massage table this week. I did manage to jog a total of 7 miles during the week, 2 of those were last evening. Today the L hip is screaming off and on.

Lucky- seems us 'southern boys are having a tough go.

Gotta get well y'all,

Edgewood

Greetings from KC, training for the marathon is cautiously moving forward, moved up to 16 miles earlier today. Had to get out about 7 AM (early for me) d/t the summer truly arriving, it was 74 then, this afternoon it's 20 degrees higher.

Thursday was 4 x 1000, fastest yet, in 4:32.5 average, the week's mileage up to 41.5 miles. Still having soreness in the outer edge of the left heel, so tomorrow may be an indoor cycle only.

Good health and healing to all.

Have you measured the Glendover Hill? Curious about your pace on the efforts.

A very slow 2 mile loop I had been told it was 2.15 which made sense based upon equivalent efforts on a track. Ran the loop in 12:57 about the same time I ran 5:33 for 1600 on a track. The loop was a harder effort than the mile.

Yesterday I ran into a couple of super duper types a 13:30 guy and a 61 guy. The 13:30 guy said 5 minute pace on glendoveer kicked his ass. I was happy to hear this.

Managed my 3rd consecutive solid week. 61 miles with a pretty good tempo and long run.

Mon: 9 miles easy

Tue: 7 miles easy

Wed: 7 miles @ 6:28 with 4 miles in 22:51.1 (5:59.0,5:47.0,5:39.1,5:24.9)

Thu: 10 miles steady

Fri: 7 miles easy @ 7:26

Sat: 14 miles @ 7:04

Sun: 7 miles easy

Looking forward to racing again in September. Think I'm running a 5 miler on the 7th, 5K on the 21st and a 4 miler on the 28th...who knows what's up after that. Kinda-sorta thinking about Indy Monumental HM in November.

All the best,

Dave

Goal race: NYC (Nov. 3)

Mon: a.m. 6 mi with 8x2 min hill repeats - group workout

Tues: a.m. 11 mi easy

Wed: a.m. 10 mi easy

Thurs: a.m. 11 mi easy; p.m. 5K race series at 21:35

Fri a.m. 7 mi easy

Sat: a.m. 22 mi easy

Sun: a.m. 7 mi easy

Total miles: 78 - goal was 82 so a little short. Temps have warmed up here again, so I slowed down a bit. Focused on total time running more than total mileage. Legs feel good and ready for this coming week - final 5K series race and a 15K on Labor Day.

MikeL - great to hear that your 16 miler went ok.

Lucky - Hope you get an answer to this soon and can get a sufficient answer to your ailment. Thanks for the thoughts on the WC marathon entry by US participants - guess the US marathoners are just good capitalists!

65 miles, 6 days of running and 3 travel days. So I'm pretty tired!

LR of just under 20 with some substantial hills in it (hill climb marathon next month), including 7 or so at marathon pace broken up into 10 or 20 min segments.

Forgot to answer the pace/effort for long run

Ed Whitlock ran 2:54 at the age of 73. JD's pace chart has him doing long runs at 7:30 pace. He was doing daily 3 hour runs at around 9 minutes per mile. MOST HECK ALL TRAINING PROGRAMS EXCEPT A FEW WOULD CALL THIS WAY TOO EASY.

I am having trouble running that slow and there is no way I could come close to 2:54 at least not right now. After 10 miles at 8:30 pace I am TIRED and my heart rate is a going up

but it is like if I try and slow down I will no longer be running. This is gonna take some time . I did it today felt pretty tired but am bouncing back quickly.

It seems to me the experts who tend to all say about the same thing with some variation or secret sauce are really ignoring Ed's success. There are other ultra high mileage success stories that have also been ignored. I would think the shoe companies would want to get everyone running 140 miles a week;) Go Figure.

Charlie, you bring up an interesting point about Ed W, what kind of shoes does he train in, and how often does he replace them. I know he's VERY light in weight, and must be quite efficient to run such seemingly high miles (though he has had some times off from injuries). With him going that slow, relative to his marathon times, one wonders if he gets more miles out of a pair of trainers, as he's compressing them less fast. Anyone know, or could we bring Ed into this and ask, I know he does read and respond on this website.

Mike,

The article written by the man Scott Douglas

http://www.runnersworld.com/masters-profiles/ed-whitlock-and-age-simplicity?page=single

Gotta love this stuff:

When plodding, Whitlock runs with a slight hunch and his right shoulder high. He looks around occasionally, but mostly stares at the ground almost directly in front of him. Most of his gear is from the mid 1990s, and most of his training shoes are worn through to the midsole in the outer heel. He has a weathered, angular face, a gracile 115-pound frame and white Prince-Valiant-in-his-dotage hair. The grounds crew could be excused for thinking that, if Whitlock's not careful, he'll soon be joining the cemetery's residents.

Three of my EW questions left unanswered:

1. What is Ed's stride rate when

"plodding" = strides per minute

racing = strides per minute

2. What is Ed's max heart rate resting heart rate plodding heart rate(does this go up during the run) .

3. How does Ed get back in the saddle ie build back up to the daily 3 hour runs after down time

Will respond to you and Mike tomorrow. Ed

Ed Whitlock wrote:Will respond to you and Mike tomorrow. Ed

Ed Whitlock wrote:Will respond to you and Mike tomorrow. Ed

lucKY2b wrote:

Excellent! Will look forward to it!

Welcome to the 50+ Forum, Ed. Feel free to become part of our little group and post your weekly training updates. I'm sure there are many that are interested...

Dave

Sorry I misread the question. Never measured the Hill. Optomistic WAG would be 65 to 70 secs per 400. Hoping to be strong enough by spring to run some fast stuff on the track.

lucKY2b wrote:

Thanks, Ken.

Hey, I saw this online.

http://www.abc.net.au/health/thepulse/stories/2013/08/08/3820864.htm

Seems someone is trying to get the word out down under.

lucKY2b, thanks, good article. They now have a long comment and an email from me!

I'm a 55-59 runner,my mileage has been quite low over the previous years. I was a 5k specialist, but now I race the 800 & mile because my mileage is so low 10 - 15 mpw. However, I seem to be able to run close to my predicted age-graded times at the 8 & mile. The 5/10 k is just to grueling. I hope to run 2:27 for 800 this weekend.

I'm curious, how common is it for a 38 min 10k type (55-59) to have sub 2:30 800 speed?

The 38:00 10K is a better performance according to the AG tables...

For 55 year old:

38:00= 84.17

2:27 = 82.51

Let us now how your race ends up...

Dave

Charlie wrote:

StrengthRunFaster wrote:

Have you measured the Glendover Hill? Curious about your pace on the efforts.

Sorry I misread the question. Never measured the Hill. Optomistic WAG would be 65 to 70 secs per 400. Hoping to be strong enough by spring to run some fast stuff on the track.

Sounds fast.

Maybe when I'm training now it's more like illegal walking than running. I purposely don't time my pace so that I don't worry about that. I try to listen to my body, assess my aches and pains, and assess my fatigue level so that I can complete the length of time planned for that day. I particularly concentrate on shuffling along in the first 10 minutes or so keeping impact to a minimum. So that's it, same thing everyday gradually building up the elapsed time of a training run. At the moment I'm stuck at two and a half hours, I reached that level a month ago, since that time with ups and downs I have not felt able to go on longer. Although the pace is slow I am still tired at the end even if not exactly exhausted.

I regard to shoes I generally have several pairs on the go in various degrees of wear. I am more comfortable with old shoes than new. I generally bring a new pair into use once a year depending how much training I have done that year. Well past due by recommended standards. The main point of wear is the outside heel.

My stride rate when plodding is 165-170. Racing similar I think, maybe a little faster. The big difference is stride length. My racing form is a lot different to training.

My resting heart rate is 50 + or -. I don't know my max or plodding rate.

As explained above it takes me quite a while to build up to 3 hours and I have not managed to hold that level for more than a few months for various reasons.

Hope that answers the questions, it has worked for me but I don't know for sure that something else might be better and whether it would work as well for anyone else is another question.

I am not into posting my training on this site on a regular basis, but I am always willing to answer specific questions.

Ed