50+ Masters Training and Racing Open Forum

Time to jump in. Marathon recovery has to be over by now, so it's time to increase the miles, slowly, right? Last week was 31 miles, after 29 the week before. Both with a day off each week. Thought I was going to get sick (sore lymph nodes on neck) so slept in instead of doing a T'day 5 km. That was hard to do, and then to see the results (might have taken 1st or 2nd but then might have gotten really sick). The point being is what my wife and I remind ourselves of "just to run" must be the mantra when we are questioning the smartness of what we decide to do. Plus, I was able to run 10 and 3/4 miles yesterday to end the week, and my wife went 8.5 miles.

Oh, and we really celebrated T'day, with turkey burgers, box mix dressing, cranberry salsa from Costco, and a pumpkin pie from the T'day race I didn't run. Life is GREAT! Blessings to all.

Nice 10k Dave! Love the idea of the next several months of nothing but base miles. Doubt I'll go much under 8min pace but I have to agree with you that the 99.9% consistent miles plan works well for us old timers.

Enjoyed a 2-lap cold (30F) 5k TTrot in 18:31. Could see my sons breaking away from the lead pack first lap; but too far back to watch them win hand-in-hand. Pretty cool.

Going to see my bud Amol Saxena this Thursday to find out if I need foot surgery again. Not plantar freakin-itis this time. Something in the Navicular ankle joint zone. Wish me no surgery or just a clean-up scope.

KP

Rtype wrote:

racerdb wrote:

Kind of unbelievable I went 35:32 to win our 10K Turkey Trot on a freezing cold snowy morning. I still don't know how I ran 5:47 pace when 99.9% of my miles the past 10 weeks have been between 7:15 & 7:45 pace! That should tell me something about how I should be training next year.

Dave

Congrats on that win! It is interesting to go 5:47 pace when, I think, conventional calculations predict about a minute per mile under that 7:15 pace. I’m guessing if you are still doing mostly progression runs then you are finishing them up faster than 7:15 pace?

From my own experience I don't lose much speed from slow paced training. Even this year after a few weeks off completely and just the very slow rough stuff nearly all of it at 6.00 plus average km pace. I did one session of 5 cut down km reps from 4.30 to 4.00 pace. The 4.00 one felt quite easy given that is my normal 5k pace. I probably wouldn't have been able to hold it for very long but the pace is still there.

Look at Ed. W. He plods through those slow long runs but can jump in 1500m races and run at much higher speeds.

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Week 130

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Hello 50+ers, from the icy mid-south! We're having freezing rain/sleet as I write this. Not the most conducive to hitting the roads, but then again, I'm not at that point anyways.

I thought I might get out and run a little this week, but that didn't materialize. I did run a few last Sunday, but after seeing my PT on Tuesday, the new routines had me feeling a bit tender once again. That seems to be my current 2-week routine: i) see the PT and get new exercises; ii) feel pretty sore to the point of not even thinking about running; doubt whether we're making any progress; iii) after a week, the soreness starts to abate, and I think that maybe I can start running; iv) try a run or two, and feel like there is hope; and v) go back to step i). Even with all that, progress is imperceptibly slow, but we'll keep plugging away, it could be 6 months or more before we know where I stand. Such is life.

A few things I may have neglected to mention that the PT guy told me. First, looking at my shoe wear, he said that the wear pattern looks good and straight with little heal wear, but it is clear that I'm pushing off harder on my right. Secondly, he says that I am what he calls "quad-dominant", which basically means that my hamstrings are my weak link and that I run more with my quads, we're working on that with the stability ball and some hamstring curls. Finally, this abdomen issue is really complicated. It connects down to the adductors even all the way down to the stabilizers in the lower leg. Given the interconnectedness, the imbalance with the quad and hamstring, and the general stiffness I have in the tordo region, he feels there really is a chance that correcting these will enable me to pull through this without surgery, but as I said above, it'll be a long while before we know that for sure.

But enough about me. There was so much good stuff last week, it was nice to be able to step back and let you all take over. Really enjoyed reading your posts! Keep it up!

Very excited for all that will be traveling to Bend, OR next weekend. I couldn't have said it better than the pearl of wisdom MikeF offered to MG (and us all). Best of luck to you!

@racerdb: you continue to amaze me, and yet never surprise me (how's that work?). Helluva nice T'day run, that's for sure!

@over 50: thanks for relinking that great thread on strength training. I think we pointed to it a while back, but it definitely bears repeating.

@KP: hope that your foot exam went well.

Really glad to see so many of you making good progress these days. Hope that this week brings more good news! Cheers!

I had two running and weight lifting workout this past week. Then yesterday I did my first coaching session with the local high school (indoor track). Lots of fun; I have some incredibly enthusiastic kids. Indoor track season started only a week ago so we're still doing lots of conditioning but I got to break off with a sub-group of hurdlers and work with them. I had a few veterans and a couple of beginners. Two of the beginners really showed promise --long legs and long strides translate into potential three steppers, so my job is to not only work with them physically but also build the confidence that is needed to hurdle. We had a great moment --one of the girls started feeling the hurdle rhythm and it began to click for her. The head coach came over to grab a couple of the kids for jumps practice and the athlete said, "Can I stay here? I want to keep doing these!" (meaning hurdles). I think I've got a live one!

Then a fun moment for me. I had not cleared a hurdle in about 5 months due to Achilles problems. I had warmed up with the kids and done drills with them so I felt ready to give it a try. I set up one practice hurdle at a low height and cleared it a couple of times, so it was time to try the real thing. Set it up at full height and spacing, took a deep breath, and charged right over it, snapped right down. Muscle memory, I love you. Next week I'll go for two hurdles.

The best part was waking up this morning with zero Achilles pain. I'll hit the gym for another workout in an hour or so.

For those of you still battling injuries, keep up the good fight.

In the midst of an ice storm here in Virginia. Thankfully, not my running day. LucKY , I know it basically sucks to be fighting that fight now but it is inevitable you will get better and learn new things in the process. We are in this for the very long haul, so missing a season or two is nothing when we look at the big picture. Spike Z, congrats on that first hurdle! I miss those big indoor meets with 50 different things going on at the same time, having to jump over an errant shot rolling through the lanes, and the smell of Atomic Balm all over the place!

Mon = Rest, forgot to do weights

Tue = 3 medium, flat course, 30 seconds per mile less slowly than 1 mo ago

Wed = Weights

Thr = 3 medium, hilly course, 1:14 per mile less slowly than 1mo ago

Fri = Weights

Sat = 3 Track, finished with a 7:02 mile 

Sun = Weights

9 miles running

A really good week where I improved my paces significantly on the same courses ran 25 days ago. Obviously, its very easy to make big improvements when one's paces have been so slow.

I sure was hoping to get that last mile under 7 yesterday. I'll hit the track one more time this year and try to make it.

I continue to be thankful my foot is feeling so well.

54 miles of steady running for the past week. I think that my preparation plan for the final month before club nationals has gone about as well as it could after my bad cold a month ago. I tried to run a hard 6 mile progressive tempo with my son yesterday and struggled to generate the leg speed to go any faster than 7:00 mile pace, but felt very good aerobically through the whole run. I ran an easy recovery run today and I'll alternate moderate runs with a few fast strides and recovery runs for the next 3 days until I leave for Bend. I don't know what the course conditions are like other than it is a golf course, but I don't think sub-40 is a realistic goal at this point. Based on yesterday's effort sub-42 probably is realistic, but I am pleased that I have rebuilt enough aerobic fitness for a decent 10K, and excited to be on the starting line and give it a go. Good luck to everyone else heading up there.

Good week, including a 5:21 on the treadmill. Wrist was broken but has healed without a cast, glad no surgery needed.

This week I'm hoping to get off the prednisone for the GVHD, seems to be messing up my sleep and GI tract.

Have a good week!

Hi Folks...

Managed 52mi of running...40mi of it on 3 runs...along with 106mins of steep incline walking on treadmill. Also did 5 supplementary weight/circuit workouts...most fairly modest effort...with the exception of Thursday night's lactate power attempt.

Details are here:

http://www.capecodcoaching.com/training.html

Sat's 2hr run was a total dud. Kind of came out of nowhere. It seems things are much less predictable when you are older. You never know how you are going to feel.

Good luck to everyone going to Bend.

Bye for now,

Paul

Hi to all. Had quite a bit of ice here to contend with since Thursday night. A number of my running buddies here were supposed to run marathons this weekend, but either their flights were cancelled or their marathon was cancelled! Dallas cancelled their marathon.

My husband spent Friday morning installing lugs on an older pair of running shoes. So we were able to get out and do a few miles every day and walk the dogs without falling.

Here's my week:

Mon: a.m.: 2 mi warm up, 8 x 200's easy with 300 recovery; 1 mile cool down

p.m.: 4 mi easy

Tues: a.m. 8 mi easy; yoga

Wed: 5 mi easy; light weights

Thurs: 8 mi easy

Fri: off; light weights

Sat: 3 - 4 mi easy

Sun: 3 - 4 mi easy

If the weather cooperates, I will start to gear up for higher mileage. Training starts last week in December for another shot at the 3:20 goal time in April marathon.

Appreciate the feedback on the various weight training regimen that posters are using. Hope to hold steady with a light weight/resistance training regimen this spring. I think it will help in a number of ways.

muddy - hope you do go to Bend and tell us how it goes. I always enjoy your race reports.

Also, congrats on the Turkey Trot racers and some of the awesome times that were posted. My gosh, you people are fast!

Happy and warmer week to everyone.

Grete (and MikeF), well, I've been able to jog slowly. Starting on Thanksgiving, I was able to walk/jog and I've progressed to a jog now, with an occasional walk. I'm reasonably certain that I could finish a 6k. I do not think I can race it or even do it much faster than a jog.

One of my teammates (aka Gimpy) got an injection in her foot and managed her first run in over 5 weeks, covering 20 min. The 3rd teammate ran 1.5 yesterday, but her sister volunteered to step in a run for her, despite not having trained at all this season, other than jogging. There is about a 60-70 percent chance that Team "Limpy, Gimpy and Unprepared" will make it to the starting line. If we do, there's a pretty good chance we will all finish - but no guarantees. It's going to suck for me - after all those months of training - to be reduced to a jog. But if they are willing to suffer with me, I'll be there. Teammates to the end. I'm a little nervous about "Unprepared" as the last time we raced in snowy, cold weather at a slight altitude, she passed out mid-race. I hope she'll be okay.

Hopefully, the party afterwards will be worth it (although I have my doubts about the official one), because I don't think the race will be much fun.

It's freezing here - about 16 degrees this morning as I headed out for my "long run" (which was not any longer than any other run I've done the last 10 days). My toes were screaming in pain for 20 minutes - thankfully they either warmed up or got numb after that. My fingers, however, were hurting the whole way, despite the "hotties" I stuck in my gloves/mitts. And my butt was frozen! Whoo. I spent an hour huddled by the heater when I got home. ;) But I was grateful to be able to jog - too many of my teammates can't even do that right now.

Have a happy week -- and keep your fingers crossed for me. We'll need a miracle to get to the start, I think, and I KNOW I'll need a miracle to be able to compete. Thanks.

Mon. 6.5k kayak session on the lake in 1hr.

Tue. 3.4k uphill run, calf was getting very tight so pulled the pin and walked home another 6.5k.

Wed. Calf still sore so hiked 10 hilly kms in 2hrs.

Thu. 50mins. spin on wind trainer, mountain bike is injured.

Fri. 10.2k kayak in 1h 40m.

Sat. Collected my repaired mtb. before work no time for a ride.

Sun. 9.9k hilly jog/walk in 1h 26m. 310m elevation gain, walking 1m jogging 4m. Calf felt fine.

Good luck with your late hour rehab MG!

Have a good one Old Guy II.

I'll be there too, and in the vein of MG's team of Limpy Gimpy and Unprepared it's just me myself and I. Might have mentioned the other week we couldn't pull it together an all state masters team so it's an individual entry here. Looking forward to meeting fellow masters runners. And my son and some friends are going to be there too.

Did a 50-50 mix of running and xc skiing (7 hr) last week. Erred on the side of caution (to avoid any last minute injuries) with a tempo run on Tuesday and 6K snowshoe race on Saturday. Took the race out pretty moderate, in fact at 2K it wasn't even threshold, but I was drafting off a guy and just kept it relaxed. He fell at about 2.5K and then I opened it up to take 3rd OA and 1st masters.

I haven't been to Bend in 25 years but looking forward to it.

What weather we are all having! My wife and I ran 7 miles Sunday, and with 15 degree windchill, her toes were killing her before the 2 mile mark. She had to get in the car after 5 miles and hold her toes, but then carried on for another 2 miles.

She's been having so many sore tendon issues, behind and around her knees and such, I wonder what can be causing that. Unless her efforts at cross training are just too hard for the shape she is in for that. She just seems fragile, somehow, and that is not like her.

Anyhow, did 28 miles last week, need to take at least a day off since my calves are sore. This cold snap has my legs feeling pretty tight and/or sore.

muddy - hope you have a great time at the race event in Bend this weekend. Looking forward to your report.

good luck to all the other racers - AK-55, Old guy

I got to Bend yesterday. I ran the course and promptly forgot about any time goals. It's going to be great uphill-downhill fun, but really challenging.

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Week 131

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Salutations 50+ers. Bump for the week, and I'll be pretty brief, as I'm still not running. I'm in week-two between PT visits of the current regimen, and the pattern I discussed last week still holds true. So that means I may even go for a few mile run today. Looking back a month-and-a-half ago, I would say I can finally sense that real progress is being made; some of the exercises that he had me try then, that caused a lot of discomfort are much easier today. That's quite hopeful, but there are still some glaring weak spots that need to be addressed. We'll keep tweaking the routines into the new year, but the long-term prognosis is still up in the air.

Congrats to all the runners at Club XC Championships up in Bend, OR. OGII said the course would be tough and the times certainly reflect that. Would love to hear your stories.

The USATF running season is now over, so it is a good time to reflect, reassess, and recharge. How'd your year go? How do you see your running evolving? What are you going to do the same? What are you going to do differently? My year started out with hope and promise, hit the pinnacle on the 4th of July, but came to a screeching halt (not the first time this has happened...but it's always something different.) Obviously, for me, I'm just trying to get healthy and address whatever weakness/imbalance it was that caused my demise. No plans beyond that.

I cam across this website that looks interesting:

http://www.seniorrunner.com/

but I can't tell who owns it, other than maybe Bruce Silverman living in the Philippines. Thoughts?

OK. That's all I got. Hope you all are running/racing/recouping well (there are a few regulars that I haven't heard from in several weeks now, so I hope that you are OK.)

All the best!

I'd like to hear the club national XC reports. You guys are shoe-leather tough. I am not-so-tough, but I'm happy to say that I can call myself a hurdler again. During my Saturday indoor track coaching session I set up some hurdles when I was done with the kids. Set up 1, cleared it (did that last week). Set up 2, cleared them with a smooth 3 steps in between. Did that a few times and then set up 3 hurdles. Went over them 4 times and each time was smooth and fluid. My forward lean needs some work as I wasn't snapping my trail leg over the hurdle, but it was a very encouraging first run over multiple barriers. My hurdle kids watched me and (no exaggeration) had eyes bugging out. I guess from a high school perspective, anyone over the age of 50 should have nine toes in the grave.

In addition to this practice I ran twice during the week (speed work and sprint endurance) and lifted once. I've also been watching my diet. I have 6 more lbs to lose. Getting back into shape has really been kicking my hiney, but I'm so happy to be able to sprint and hurdle again.

How did this year go? It was (running-wise) a nightmare. Fairly serious injury end of January; diagnosed with hypo-thyroidism and combining that with menopause and inactivity due to the injury led to a weight gain of 15 lbs. Made several aborted comeback attempts because I dearly wanted to compete this year and reinjured the tendon. Decided that I would face facts that I would not run or compete at all in 2013 and finally (after multiple visits to specialists and tons of PT) healed up. Now I'm back to sprinting and hurdling again. I have learned to never rush your healing and to enjoy every run, because you can.

Massive respect and congrats to all y'all Club Nats Harriers.

Heard in advance about the course. Even terms like "dangerous". The film recap looked like a true gutsy maximum effort - not many smiling faces at that line. But I'm betting y'all boys had a blast over some fine Oregon IPAs sharing war stories.

Big shout outs to my Club Mates in BAC M50 5th with one of our guys running down to help score (National M60 champ Doug Winn); Frankie for giving what he could to help even with a bad Achilles (can you imagine on THAT course), and M40 BAC Team taking a close Silver - 1 point from gold and my decades ago Atlanta Track Club mates. Special thanks to Larry Merrifield who competed on a BAC team AND built and managed 3 Masters BAC Teams.

I can only wish I was there but be completely INSPIRED to get off these crutches and outta this boot to start these 4 months of rehab going now. Double OCD surgery to navicular and lateral talus is fixed now and chomping at the bit to be a competitive teammate of BAC XC, Track, and Roads again.

A pint of IPA high in the sky to ALL y'all XC Harriers!

KP