50+ Masters Training and Racing Open Forum

I'm basically on a one day on, one day off schedule, with every run being around tempo pace. Dumbest training program ever? Probably, but it's what I'm interested in at the moment.

Mon: 8.5 miles at 7:44 pace

Tues: Off

Weds: Weights

Thurs: 6 miles at 7:30 pace

Friday: Rock climbing (V4-V6 bouldering)

Sat: 7.5 with 5 miles hard tempo 7:10 pace

Sun: Housework

Don't forget to vote early and often!

Dave - my son is rehabbing from PT. His was due to glute/hamstring tightness. He's had several sessions of Graston and is much better. His dr says he should be able to run again in 3 weeks. He couldn't do biking or even pool running to maintain fitness due to the pain. Rehabbing for him involves glute strengthening with ankle weights and what I would call knee drops on a slant board with toes lower than heels. Google PT and you'll find youtube videos of what I'm trying to describe. He gutted out his 8k conference championships with it but obviously it wasn't in the time he was shooting for. Good luck with your healing - I hope to see you at Club XC!

I'll report later on the Tallahasse race and course. I'm at work and have class in a few minutes!

C0l0rado wrote:

I'm basically on a one day on, one day off schedule, with every run being around tempo pace. Dumbest training program ever?

Hey, I resemble that remark! As you know, that's been my program for the past year. With some success, I think.

Our current fitness levels appear nearly identical. I understand the Hanson theory, but I really think a couple 20-mile training runs would have gotten you sub-3:25 at Wineglass. You certainly had every other component covered.

Meanwhile, I am experimenting now with subbing slow runs for some of those rest days. And adding some strength/speed work.

C0l0rado wrote:

I'm basically on a one day on, one day off schedule, with every run being around tempo pace. Dumbest training program ever? Probably, but it's what I'm interested in at the moment.

Mon: 8.5 miles at 7:44 pace

Tues: Off

Weds: Weights

Thurs: 6 miles at 7:30 pace

Friday: Rock climbing (V4-V6 bouldering)

Sat: 7.5 with 5 miles hard tempo 7:10 pace

Sun: Housework

Don't forget to vote early and often!

Depends on how fast you recover. I did a 3 day cycle that worked pretty good with two days of easy bike riding followed by a hard workout. Got me to 16:45 2 months before turning 50.

First let me say THANK YOU to all who post their trials and tribulations on this super interesting thread which I read every week.

So my last experiment with hiking hills 3 hours a day fizzled out . I think the plan was working and I may revisit this.

The last 6 months have been 45 minutes a day of hiking hills about 5 days a week. No running. However in May I made a big change in the food I eat. Lost 10 pounds and feel really good.

So a couple of weeks ago I for not good reason decided to run up the hill I normally hike. That short hard 7 minute run reminded me of why I used to love running. A few days later I ran my old loop around Glendoveer Golf Course. WOW was I pleasantly surprised with the time, 15:42. Not a bad time at all so I am going to add in some regular running maybe once or twice a week and see where it leads me.

LOL after reading my post. I plan to change what I have been doing because it was working;) The truth is I want to fly to high and get burned once again!

M: swimming 1000m.

T: 4 miles / 7 miles.

W: 12 miles (7th-11th miles @ 7:30)

R: 4 miles / 7 miles.

F: 9 miles.

SA: 7 miles.

SU: 16.7 miles.

The plan for Sunday was to run the last 3 miles @ MP. But as soon as I picked up the pace, I felt tightness on my left hamstring. So I had to back off. I did some foam rolling afterwards, and had a massage session this morning. Hopefully, it is nothing serious. But it was frustrating because the weather was finally cooperating for a good workout. (70F with low humidity.)

Charlie I have found I can hike up and down my favourite steep hill at about 80% of my hard run pace on it. If I were to hike up and down for 45 mins I would cover 4.4 km (4 x) with 312 metres elev. gain. Running it hard for 45 would get me 5.5 (5 x) and 390.

I would reckon a solid 45 mins of hiking this would compare with doing an easy 7 to 8 kms on the flat in 45 mins.

I am not surprised you found you could still run ok. If you add in some of your 50 sec hill sprints and a tempo or long steady run you might hit some good times.

Slow to post. Slow to do everything right now. Struggling with the onset of a cold and general sluggishness. Last week looked like this for me:

Wednesday 5 miles @ 8:18

Sunday 8 miles @ 8:25

Got in a decent 5 yesterday, despite some stomach issues--currently my biggest training challenge for sure. Hoping I can build up to at least 4 runs/week including a Sunday 10-miler and get a solid base between now and the new year. Then I'm aiming to build for a late-April half.

racerdb sorry about the PT. Hope that can get resolved quickly. Such a letdown when you're ready to race and it's not an option. Good for you for not toeing the line, though. You could have made it worse I'm sure.

Mike R thanks for the input, especially regarding hill work. Unfortunately I live in a pancake flat part of Dublin, OH, but there's one good hill I can rep from work. Maybe I'll incorporate some steady repeats on a mid-week run.

Happy running all.

AndyB

mo'pak wrote:

Charlie I have found I can hike up and down my favourite steep hill at about 80% of my hard run pace on it. If I were to hike up and down for 45 mins I would cover 4.4 km (4 x) with 312 metres elev. gain. Running it hard for 45 would get me 5.5 (5 x) and 390.

I would reckon a solid 45 mins of hiking this would compare with doing an easy 7 to 8 kms on the flat in 45 mins.

I am not surprised you found you could still run ok. If you add in some of your 50 sec hill sprints and a tempo or long steady run you might hit some good times.

Thanks for the analysis got me to thinking about it. I would say equivalent to 4km a day of running vs the 7 or 8. I might rotate through the 3 workouts you suggested, Thanks.

3 years ago had a bout of patellar tendinitis due to a 2-day soccer coaching clinic (It was very participatory).

For 3 weeks it was so painful I thought I was seriously injured. Frankly, I mostly just rested. But at 4 weeks I was running everyday but not as far and by 5 or 6 I was fine.

It was a very weird experience. Freaked me out for a few weeks and then vanished almost as quickly as it popped up.

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Week 284

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Greetings, 50+ers! Real quick report to get the ball rolling. My broken record of fractured training continues; managed 26.4 miles in an less-then-ideal manner:

Sun: off

Mon: 1.0 untimed, but fairly hard effort

Tues: 9.1 in 2 runs--AM 4.1 mild progression (7:19 avg pace); PM 5.0 easy (7:42 pace)

Wed: 1.3 w/Backpack (8:18 pace)

Thur: off

Fri: 6.0 moderately hard in the middle (7:22 avg pace)

Sat: 9.0 steady (7:39 pace)

Really only 4 runs, but I'm putting in the other 2 short ones because every mile counts, right? No workouts, and no real hard efforts...only dipped below 7-minutes for one of the miles run this week (though there were a bunch under 7:10.) Right side has been tight a lot of the week. Picked up a Wahl Deep-Tissue Massager and have started to use it in the piriformis region and along the IT band (using different tips), so far I'm liking it, I'll report next week if it does the trick.

Not much else to report other than that the room painting is done for now. I've begged my wife to let things settle for a bit, but she really wants to get some ceiling repair work done sooner than later......sigh!

Hope your all's weeks have been better than mine. Whatdya got?

All the Best!

Greetings masters of athletics. Feels good to be back on the thread for the second week in ages. Just complete my first 40 mile week since July. Feels really good to be more dedicated to growing base miles again, regardless of the daily challenge of stiffness.

Welcome back to THE RUN Charlie. Maybe we'll meet out there on the best chips in town, Glendoveer 2mile loop.

Have a healthy week friends.

KP

DNS for Richmond marathon b/c at my decision point Tuesday still felt as though I was dragging right leg and still had moderate hip adductor pain, which is not gone yet but maybe getting a bit better.

Hoping to sub in northern central trail marathon 11/26, so until then some combo of trying to get back in shape, nurse injury, and taper. My friend Kevin D'Amanda (age 54, often finishes right near me) broke 3 hours at Richmond, so by my flawed logic I can too if I get to start line in one piece.

Monday 6 miles

tues. 7 with 2 at marathon pace

weds. 1:20 cross-training

thurs. 1:36 cross-training

fri. 4 easy + 40:00 cross-training

sat. 7

sun. 16 with a few surges to marathon pace

have a great week,

Dave

Good Morning,

Stayed up to late Tuesday, up early the next morning. Sleep deprived all week. Focusing on base mileage continues.

Monday: 4 miles easy

Tuesday: 3.25 mile walk

Wednesday: tired, rest

Thursday: 3.25 mike walk

Friday: 4 miles easy

Saturday: 6.16 mile trail run

Igy

Well I made my goal of running a sub three at the Hamilton road to hope marathon back on the 6th. 2:59:59, not a lot of time to spare but the number starts with a 2 so I'm happy.

My groin is sore and I think I have torn my quadriceps muscle so it's time to recover for a bit and the hopefully I can get back at it.

I have also been diagnosed with a double hernia. I am scheduled for surgery January 9th so I am not really concerned about getting in shape for next spring racing as it will be pretty much rebuilding time.

Kevin

Only 3 runs for the week. 2 on treadmill.

Was in Netherlands all week on business. Rainy and 36' all week. I didn't have gear for that so ran on hotel treadmill a couple times. Boss took us out for crazy dinners so ended up way on the calorie plus side for the week.

Plane had a mechanical problem and sat on runway for 5 hours Friday. Good crew and understanding set of passengers made it bearable. Canceled flight then came back on Saturday.

Now feeling under the weather.

Long week

aka Bankart Billy (most recently) and the CO-AK series for the past decade.

Recovery and comeback continue. First week of running outdoors following surgery. 38 miles plus three workouts on elliptical (total 2 hr) for 7:15 on the week. Gobble gobble MFer, I'm going to do a turkey trot in a couple weeks, as a progression run, largely to get away from the in-laws for a few extra hours.

Reboot Runner's post reminds me of how glad I am that I don't have to do anywhere near the amount of business travel I used to. That was in pre-9/11 days but overseas travel was still tough. My first serious effort at making the Olympic marathon trials occurred in the 1991 Grandma's Marathon, which I stupidly tried to run a week after spending a week in Japan. To put it simply, the race didn't work and I learned a lesson.

Back to the present: I came down with a cold on Election Day; symptoms started several hours before any returns came in, so probably a coincidence. Managed to run an easy 10 miles on both Weds and Fri but then took both days of the weekend nearly off, just 2 hours easy spinning on the bike, as rivers ran out of my nose. Hoping to get well and do a bit more running this coming week.