Turning 50 wrote:
I signed up for the 800/softball throw/football throw.
I trust you are trained for the throwing. At our age it is very easy to mess up a shoulder.
In December you will need a new handle.
Turning 50 wrote:
I signed up for the 800/softball throw/football throw.
I trust you are trained for the throwing. At our age it is very easy to mess up a shoulder.
In December you will need a new handle.
I will do my 5th ot 6th Idaho Senior Games next month. You will have a good time. My first one was about twelve years ago. Sill going.
Igy
Alan Bennet wrote:
Turning 50 wrote:I signed up for the 800/softball throw/football throw.
I trust you are trained for the throwing. At our age it is very easy to mess up a shoulder.
In December you will need a new handle.
Good insight on the throwing. I played pro baseball for 7 seasons and city league baseball/softball for 11 years. But, I went out to test the wing a couple of weeks ago and OUCHYPOO! I was sore for a week. The record for the softball throw is 238 feet and I threw 200. I was within 8 meters of the football throw.
The strongest swimmer always drowns.
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Week 268
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Greetings, 50+ers! Another sticky week here in the Bluegrass. The week started out rough and I can't say it ever fully recovered. Managed about 27 miles on 5 days of running this week:
Sun: off
Mon: off
Tues: 5.1 w/6x600 (2:23 avg), 200 (1:05 avg) jog recovery
Wed: 6.0 trail run (9:09 pace)
Thur: 4.3 "easy"ish (7:47)
Fri: 4.7 progressive (7:30 -> 6:40)
Sat: 6.9 w/5K race@20:27
I was off Sunday because I spent the whole day with my daughter trying to figure out what was going on with her. Don't want to invade her HIPAA rights, but she ultimately had to have surgery Tuesday morning (she's doing fine now.) Can't quite remember what happened Monday (it's been a blur,) but I think that I was just worn out from Sunday, and the weather sucked anyways, so we made other plans. Miserable conditions at the track for Tuesday. We were supposed to get through 8x600, but I overheated again. Ran the 600's right at 6:20 pace. Probably should have taken a longer recovery, but I was OK with the effort, especially since I'd been up since 4:30 in the morning getting my daughter to the OR. Was planning on skipping running Friday, but then a late-day front passed through and cooled things off and dropped the humidity, so I took advantage of the "nicer" weather to lay down a progression run. The "cool" front was very short-lived, and I had no plans to race Saturday because I knew it was already going to be 75 w/high humidity at start time, but the addiction recovery program the race supports is a good cause, so I was going to go and just run the race as a tempo run....but it ended up being a bit more than a tempo run (can't help myself.) Don't know how to compare to last year's 19:31 as the course was different (and a tad longer) and last year's weather was great (68 and dry), and I was in a different mindset. This year, I wasn't thinking racing, and I started fairly easy out of the gates. I had pretty even splits on the day--6:33,6:28,6:37,0:49, but was definitely working pretty hard by the third mile. I ended up 7th overall out of about 150 finishers (and first 50+). Had I come in ready and focused, I probably could have taken 20+s off, but I don't think I could have cracked 20-minutes on this day; I could tell that the moderately hard progression run the night before took a little out of me. I finished up the day with another 3.3 miles of very easy running on a shaded walking path (9:09 pace.)
Kudos to KP on his races last weekend, and to all the other masters that toed the line in GR: a lot of nice times posted despite the weather.
Welcome "Turning 50", good luck on your Senior Games adventures.
At first, I wasn't sure who "clucking" was (I was thinking chicken sounds).....but then on the latest post it was obvious it's SCgal.....well, duh! So happy for your husband finding a coaching position with someone that can appreciate his expertise, and kudos to your son...what an achievement! I sure hope that you'll be back to running soon!
OK, that's my report for this week. What's happening in your neck of the woods?
All the Best!
Fairly successful week of increasing my base miles. About 10 weeks until race day, which means 8 weeks until taper time. Feels like the right moment to take a light upcoming week, then knuckle down for the bigger mileage phase.
Monday: 5 miles on treadmill with 6 X 5 minute blocks (3 minutes easy, l minute light tempo, 1 minute hard tempo)
Tuesday: 6 miles on trails
Weds: Track (first time on an oval in ages) 1600/800/400/800/1600 at marathon, then 10K, then 3K paces
Thurs: 6 miles slow
Friday: 5 miles slow
Sat: Off
Sunday: 13 miles at 8:15 pace, with a few fast miles toward the end
The family camped at Echo Lake on Mt. Evans, a Colorado 14er, on Friday night. We watched the hill climb bike race for a while in the morning. It looked fun -- I've done it twice, but it's been about a decade since I tried it last. Hill climb races are good for runners who like to ride, I find, because most of the bothersome group tactics become pointless once the grades get steep.
LucKY - You pierced my veil. I wasn't trying to confuse anyone with my new name. Yes, I'm clucking. I guess I didn't edit my post very well.
I had a great week - I'm so grateful I'm able to run again! Three of my teammates and I will be racing the mile in 5 weeks at the CRIM Festival of Races in Michigan. Thankfully, it isn't a longer so I can ease back into racing.
I'm running inside to stay on a softer surface and to avoid the heat and humidity. I feel I get a better workout on my hard days when I'm not drenched in sweat. I'm relieved that all the cross training I've done while I was injured seems to have kept me in pretty good shape. My workouts were:
M - Off
T - 4mi on AlterG + 50min biking
W - 1mi on TM - 1min run/walk + 50min biking
R - 5mi on AlterG (8:30 average)
F - 2mi on TM - 2min run/1min walk + 40min biking
S - 50min biking 6 x 4H/2E (HR=165)
S 3mi on TM - 2min run/1min walk + 60min biking
Total = 15 miles running
The AlterG running allows me to go longer with less impact than if I were running on a treadmill all the time. I'm able to use the AlterG at a local physical therapist's office and didn't need a referral from a doctor. I paid $50 for 3 sessions with a coupon from the AlterG website. I'm certainly going to use it in the future for training while injured.
KP - Congrats on your bronze at GR. It sounds like the gale force winds made things challenging!
Happy running everyone :-)
Well, I will come out of the shadows for a while and try to play catch up here. Been fun to read all the reports, 4th of July races, Master's meet, etc. No one commented on Sabra Harvey's 20:45 5000m race (she's 67!). Age graded OVER 100% at USATF Masters. That was out of the park!
Back from Eugene, and had another great time watching the Trials, though Jane's knee swelled up from running on trails and hilly, uneven trails too much. No damage, but had to take a full week off and it now only up to 2 miles. Got to get my partner going again, she's turning 59 in a couple days, and our 33rd anniversary is next week, too.
We ran the very flat Butte to Butte 5 km in Eugene, but got to the start line late, so we had to hop the fence! She was 4th of 40, and we wonder how close she would've been to 3rd (there was a 30 or 40 second gap, but we were slowed by the slower runners that got out before us). I ran chip timed 24:15 for 5th of 28, and feel a 24:05 or so would have happened with an unhindered start. All our own fault, of course.
Two days later we ran the 1 mile at Hayward Field after the hammer throws were done. Though "non-competitive", that was some fast running done. I ran 7:20.9, which was within two seconds of my KC Corp Challenge time of a month earlier! Hayward magic! And it was with negative splits! Jane went under 7:10, even with her knee having started to act up.
Also saw a former employee that Jane had been manager of, Courtney Frerichs, take 2nd in the 3000m steeple at the Trials in a new PR of 9:20.92. So happy for her, plus we've never known an Olympian on a first-name basis before. I think that SC team can all make the Oly finals. Frerichs and Quigley both are Missouri natives, both on Bowerman TC, so are good training partners.
We have had a week of 100 degree heat index, so just trying to survive. Next week calls for rain, glad that races are not in the plans right now. Trying to run for an hour is tough!
Congrats on the 800, KP, I made certain Jane was aware. BTW, bought a pair of new Pegasus 33's to wear in Eugene in the Rio colors of "green" that looked very U of Oregon. The Duck fans around us all gave their approval :)
Good Morning,
I entered the week tired from work and the increased frequency and intensity of training. I cut back on my training early in the week and I was running my best in my most recent comeback by the end.
Monday: 3 way lunges; mile easy
Tuesday: 1.75 miles walking
Wednesday: 2 miles easy; sprint drills; 6 x 800m tempo pace @ 3:50; 3:49, 3:44, 3:41, 3:41. 3:32 with 2:00 rest; 800m easy; 4 x 200m repetition pace @ 45 with 200m easy; mile easy
Thursday: 3.25 miles walking
Friday: 3 way lunges; 2 miles easy; 16 x 100m shakedowns 2 easy, 2 good
Saturday: 2 miles easy; sprint drills; 100m @ 23; 800m time trial @ 3:09 (1:36, 2:24); 400m easy; 4 x 200m fast pace @ 42, 40, 39, 39 with 200m walk between; mile easy
Sunday: Off
Stretching and exercises most days. Two weeks to our track competition and four to the road competition at the Idaho Senior Games. I won't be in the best shape by then but improving, and I am thankful for that.
Have a good week.
Igy
Under 40 this week after 5 40+ weeks.
The heat and humidity coupled with my daughters soccer team making a run in the state meet meant some shorter and a skipped day.
Did manage two workouts on the track as a trade off to the lower mileage. 12x200 with 12 yo daughter and 200, 4x400, 200 today. All at a pace Jack Daniels would scold me for.
Shoulder feeling better after steroid shot. Better does not equal good.
Cheers
Ken
congrats to your daughter's soccer team! I'm enjoying watching soccer more over the years, having grown up with virtually zero knowledge of it [and not much more than zero when i was coaching my kids' teams about 15 yrs. ago]
pretty good week for my running, some of it indoors on treadmill to evade high heat and humidity:
Monday 10 miles with 2 X 2 (2:00 recovery) tempo -- total for the 4 miles 26:15 [@1.5% on treadmill]
tues. 6 miles easy
Weds. 6 miles + 56:00 stationary bike
thurs. 7 miles incl. 4 X 1000 (400 jog) @5k pace (average 3:35) + 5 X 200 at mile pace (average just under 40) + 16:00 stationary bike
fri 8 miles easy + 32:00 bike
Sat. 10 miles + 32:00 bike
Sun. 17 miles steady/medium
goof-off day coming up tuesday, then weds. I start 12 X 9-day cycles to richmond marathon
have a great week,
Dave
Week 268: 7 hours even in 7 runs.Mon - 45 min easy.Tue - 1 hr 14 min hilly.Wed - 30 min easy.Thu - 45 min hilly.Fri - 1 hr 16 min hilly with 10 min tempo pace.Sat - 1 hr 45 min long run with 40 min at MP.Sun - 45 min easy, sweating buckets after, highly amusing.No treadmill for me, as I gave up my gym membership over a year ago. Mon-Thu I ran in the AM, Fri-Sun I ran in the heat. This is where running by time is a big advantage. I am so used to running by effort that I just start out slower than usual and adjust from there.I did have to walk once, though. On Friday I went out easy for 50 min, then the plan was to see if I could hold tempo pace for 20 min. Poor planning, soon I was tempoing up a hill with no shade and no breeze. Heh, I swallowed my pride and walked for a minute, regrouped with some easy minutes, and resumed the tempo after finding some shade.
SCgal wrote:
I'm so grateful I'm able to run again!
Thanks for this reminder. I don't ever want to become complacent about my running.
No runs. 7 rides, 10.5 hours totaling 173 miles, including a 50 miler today over 5 minutes faster (2:48:10) than my previous best for 50 miles. Mostly flat except for a Cat 3 climb 4.4 miles long just before mile 10. I enjoy rides like this, but I'd be so grateful to run again. Probably not until September though, to give my Achilles 2 months rest.
Thanks, again, for the Masters 800 kudos good friends. Forgive me if I missed any of our 'poster members' whilst in Grand Rapids. Even though I try to relax, have more fun, enjoy racing, as I get older I still get my game face on and become a lot less social. Post race cool downs are quite the opposite as after feroucious battles on the track we become friends for life. I know y'all know. One thing I wish the USATF would do is shorten this mmet from four days to two days, or at least consider three. We just don't have the numbers like the good 'ol days in Eugene in 2000 & 2003. These days no matter where it's held four days is expensive in time away from work and family. Four days seems to reduce the competition too. I prefer championship racing at a National Meet where one has to manage the rounds to make the finals to learn who is the fittest, strongest, and smartest racer. Alas, the numbers no longer support more than two days of seeded heat finals. Just saying.
Say, anyone planning to race once more on the track this season in Vancouver the last weekend of August?
KP
I had an excellent week of progress on my runner's knee rehab. My plan was 3 days of running 5 miles and 3 days of walking 5 miles. The week went:
M- rest
T- 5 mi with 8x :30 hard/:30 easy 8:45/mi ave. (weights after run)
W- walk 5
Th- 5 mi with 8x :30 hard/:30 easy 8:24/mi ave. (felt good)
F- walk 5 and weight workout
S- 5 mi with 8x :30 hard/:30 easy 8:26/mi ave. (felt like death warmed over with dead legs)
Su- walk 5
I was surprised by my pace on Saturday. It felt terrible after my weight workout the day before, but the pace was very close to Thursday's effort, which was two days after my weight work. Starting with Tuesday I have gone from doing weight work every 4th day to weight work every 3rd day. This coming week I will try to stay on weight work every 3rd day, and only add a 1.5 miles to my running at the end of the week. So far, so good.
Mon. 40 min/12 km mt bike ride.
36 min walk with the weighted vest into work.
34 min walk back at night, the return leg has near 50 metres of elevation gain, for you metrically challenged folk it's basically a 2 mile walk with 160 foot of gain hauling about 35 lb.
Tue. 37 mins kayak session on the Campaspe River.
9 km run 370 metres of elevation gain in 1 hour 3 mins. Included the 1.5 km Pianta's Hill and 2 x Roo Hill. 1st one in a pb of 5.52 the second in a very pleasing 5.42.
Wed. 35 min kayak session on the Campaspe River.
7 km run 400 metres of elevation gain in 1 hour. 5 x Roo Hill and a bit of flatter stuff either side.
Thu. 1 hour /21 km mountain bike ride.
Fri. 35 min kayak session on the Campaspe River.
Sat. Felt scratchy in the throat and tummy not great. Did a pre race 5 km spin on the bike and an easy pre race 1.5 km jog.
6.8 km race in 30.03. I started slow and steadily worked into it, the last hilly and muddy 5 km in well under 22. Never felt good and ran with a bit in reserve.
Jogged a couple of kms then did 6.8 km on the bike.
Sun. Still a bit scratchy in the throat but tummy ok.
3 km warmup jog.
8 km race in 35.23. Through first 3 kms in 13.20 and 5 kms in 22.15. That first 5 on moderate hills with some muddy sections. At that point I had been working through the field pretty well. 5 to 7 is on bitumen and I began to lose ground to those I had been catching. Hauled them back a bit on the last km of mud and grass.
2 km jog.
A week to go before we fly over to the UK for a 7 week visit.
lucKY2b wrote:
It takes them a while to get going, but once they do, they seem to be able to lock in to their pace and just keep going. However, they find it difficult to switch to the higher gear needed for shorter races. One of them commented to me that by the time they got rolling, the race was over.
This is how I felt in my last 5k race. Well, at least I got rolling with 1km to go... I wonder if this is partly due to training, though. When I was training for 5k races (1000x5 @ I pace, 400x8 @ R pace, etc.), I could run an even paced 5k. Now I do all my workouts in progression. I will run another 5k race tomorrow and see how it goes.
Here is my week.
M: swimming 1000m.
T: 4 miles / 7 miles.
W: 8 miles. (4th-7th miles @ 7:47-7:30-7:30-7:30)
R: 4 miles / 7 miles.
F: 7 miles.
SA: 7 miles.
SU: 7 miles.
I stumbled into LetsRun.com about 2 months ago but this is my first exploration of the 50+ forum. It's certainly appropriate for me at age 58, but I'm one of those 50+ folks who tear up every piece of mail that arrives from AARP and refuse to even think about retirement. But after reading some of the posts here, I've started to think I should get over it. It's sure refreshing to read a large number of posts from folks who treat each other with some kindness and respect, unlike the a$$#oles who seem to populate most of the rest of this site.
Also, I guess it makes me feel better to see how many other runners in my age group are constantly struggling with injuries and doing various forms of cross training to try to stay fit while rehabbing. I've spent a lot more hours on my bike than on my feet over the past two months while fighting a persistent Achilles tendon injury. Not looking forward to the approach of the cold, dark days of winter when all weekday cycling must be done on an indoor trainer. Talk about mind-numbing.
Welcome amkelley! As you have seen, we're a friendly, supportive group. It's nice to be able to share race results, workouts, and tips with people who try to defy the challenges of aging. I hope to hear more about your rehab and wish you well on your return to running.
Welcome amkelly, we might have to start an achilles sub group, so many of us are dealing with, or have recently battled achilles issues.
Two of my first three years running, after a couple decades off, were spent nursing achilles issues. Very frustrating and it seems to take forever to heal.
No secrets to share. I just kept moving. I spent a couple months doing 70, 80, and 90 minutes of 12 minute miles because anything faster aggravated the achilles.
I was amazed that I managed to keep, and maybe even improve my fitness doing 12 minute miles. Of course, my fitness wasn't too much to brag about, but I was still pleasantly surprised.
I have been injury free this year, and like most of us who are injury free, I've been pushing my luck lately with track workouts and other ill-advised speed work.
Best of luck
Ken
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