50+ Masters Training and Racing Open Forum

I'm in a happy groove, averaging 68 miles/week in Maryland since early December. I'm doing everything from race walking, running & walking

with 1 lb wrist & ankle weights, pool bottom running, 1 mile treadmill hill builds, hilly trail runs, medicine ball and plyometric ball drills. For a change, I'm excited to see if I can become a good race wallker while staying a good runner. It's a lot of fun walking fast! When I started the best I could do was 14:30, and now I'm down to 11:17.

Getting 8 to 9 hours deep sleep every night, and I've lost 7 pounds in 2 months, now 141 at 5' 7". I'm recovering fully within 12 hours after every big day. I'm eating a lot of fresh food, I have warm, meaningful relationships, and I feel great. I'll

just see how this aerobic base building goes and jump into some races when I'm ready. So far I'm motivated more do the steaddy training than to do super hard racing. But I think when the base is complete I'll be in the mood to race fast.

I had two eye surgeries in 2016, and now I see very well so that's made a big difference. With bounced vision it's so much easier to develop momentum in my steps.

Best of luck to everybody! train smart and make sure you're having fun!

James,

Good for you.

Where do you coach?

Igy

Where did you coach?

Week 292: 5 hrs 58 mins in 6 runs

Mon - 57 min hilly

Tue - off

Wed - 31 min easy

Thu - 1 hr hilly

Fri - 59 min easy

Sat - 1 hr 30 min long run (4-mi @47-min + 5-mi @43-min)

Sun - 1 hr 1 min slow

Bit of a down week. It turns out I had a bug last Saturday. When I realized that, I skipped the workout on Tuesday to get extra sleep. On Saturday I ended the long run with a good effort up a significant hill. I am ready to start trusting the calf again.

Reviewing my training at the time of the calf injury, I believe there were multiple factors contributing.

A. Increasing running volume.

B. Increasing cross-training at the same time. I don't typically show my cross-training here, but it is usually comparable in time to the running. I'm thinking in future to increase in see-saw fashion.

C. Because of B, switching from PM runs to AM runs.

D. Zero fueling before AM workouts. Easy run, okay; workout, not okay. I'm not sure when I forgot that.

That's it. Stay healthy everyone.

James,

Where did you retire from coaching? Perhaps I know you.

Secondly, please re-phrase my incorrect comment using 21st century coaching terminology.

Igy

Hi everyone

Another nice week here in PA. I got some good news to share.

I got this Friday:

Hello Triathlete,

Congratulations on your qualification for the 2017 ITU Long-Distance Triathlon World Championship in Penticton, Canada.

The ITU Long-Distance Triathlon World Championship is currently set to take place on Sunday, August 27, 2017. This event will be part of the first-ever ITU Multisport World Championships Festival where athletes across the world will compete in Duathlon, Aquathlon, Cross Triathlon, Aquabike and Long-Distance Triathlon. The festival will be held over 10 days from August 18-27, 2017.

*This email is for Team USA Penticton qualified athletes only.

Thank you and congratulations on a great race!

http://penticton2017.com/

…/uploa…/2016/06/badge-qual-LD.jpeg

Lauren Rios

Team USA and Research Coordinator

So I made the team and ended up getting every ridiculous goals I set form myself in my first back.

Monday Swam 11*100yds all in 1:30 Trainer ride 60 mins 10*1:00 in biggest gear

Tuesday 7 mile run + weights

Wed Tried to run 4 - over did it on either the wts. or the bike PM 60 trainer spin/shop ride

Thursday AM 1000yd Swim TT PR 16:34 PM 6 mile run felt better but still beat up

Friday AM 60 PM 4 on SCB (Satan's Conveyor Belt)

Saturday 30 minutes easy + lots of stretching and massage

Sunday Stretching and recovery

I need to make some changes to my weight training. I am doing to much in that area and need to focus on muscle balance and ROM.

Well last I want to say as a current coach that I found Mr. Trotskey's comments rude and arrogant. Maybe "oxygen Debt" isn't used today it was when everyone on this board was doing their running and they all understood it.

Good coaching is only partly dependent on knowing the science. Most of it is about communicating to your athlete in such a way that they understand it and get the job done. And last I thing, I think the anonymity of this board really lets people act in ways they would not otherwise.

Well have a good week everyone. My Packer are up at half time and I have to get dinner started!

For those who remember:

Good Training,

Mike Rohl :)

Kenny Moore used to do a long run every 10 days. Last spring I was doing a 21-day cycle that looked like this:

week 1 Tue workout Sat long run;

week 2 Tue workout Sat 5K;

week 3 Tue long run Sat workout;

then repeat week 1. No days off scheduled, as always I just take them when I need them. That schedule was working, but I stopped because of the broken rib. I am going back to it in the next week or so.

Allen1959,

A few years back I tried a two week schedule. It allowed me to touch on at least one workout each of repetition, interval, short tempo, long tempo and long easy. I believe that the older you get the more flexibity is warranted. At a younger age I might have toughed out a workout that now I know is better to skip.

Igy

Mike,

Congratulations and good luck. I suppose you will be busy training over the next eight months.

Igy

Alan Bennet wrote:

week 1 Tue workout Sat long run;

week 2 Tue workout Sat 5K;

week 3 Tue long run Sat workout;

then repeat week 1. No days off scheduled, as always I just take them when I need them...

Thanks for that. I will go back and look at your specific weekly logs. I can see the advantage of having a cycle that jibes with the 7-day calendar week, especially if you're scheduling frequent weekend races.

I'm self employed, and not planning many races, so there's not much difference between a Tuesday or a Saturday, etc -- every day is a work day. Or not! So lots of flexibility.

Best wishes for healing from the broken rib. I fractured my clavicle years ago (a running accident, incredibly), and I lost about a month's training. The rib sounds worse, as it may impact breathing?

-Allen

Surviving the winter doing mostly long runs and hard tempo. No speedwork in cold (under 20 degrees). Almost to 52, but I'm grateful to be running with no injuries and no real problems. Getting about 30-40 per week now, and will get more next month hopefully. Go to hard workout is 8 mile progression, starting at 7:30 and getting down to 6:10 by mile 6.

Run safe and stay healthy fellow masters!

Lauren Rios (Team USA and Research Coordinator) wrote:

The ITU Long-Distance Triathlon World Championship is currently set to take place on Sunday, August 27, 2017. ... The festival will be held over 10 days from August 18-27, 2017.

Sorry, Mr. Rohl, we already held your event on Wednesday. Didn't you get our email on Tuesday? Better luck next year.

Friends, why the HECK are we dicking around with semantics re: 'oxygen debt'???

We all know exactly what Igy refers to and we've ALL been there...call it whatever you want...and for what it is worth, I was personally mentored by two of the greatest ever American exercise physiologists in our sport (Dr David Martin and Dr Joe Vigil) and coached a dozen Olympic Trials qualifiers...oh and was named US National Team coach...3 times.

Remember that 'we' are 50+ Masters thread, NOT, Let'sRun mainstream juvenile anonymous bashing thread...instead, we are the wind at EVERYbody's back...whether you use the au courant exercise physiology terminology...or not ;)

I love you guys ;)

Go geezers!

MF

MikeF, and others:

All I know is when I race a hard 800 meters "I taste blood." Not sure how that lines up with the physiology textbooks.

By the way, Mihaly Igloi had an appropriate call to his athletes when he wanted a good effort: "Kill Yourself."

Igy

Rtype wrote:

I'm saying "NO" to pulling out all the stops and trying for an absolute peak performance because, at least for me now, the risk of injury is too great. I'm now shooting for something I call "Optimal Maximal" where I accept that an optimal performance is still going to get pretty close to my peak with a lot less risk. And, ultimately, keep me in the game and enjoying running much longer.

Rtype, I am with you on this. I don't want to risk being sidelined with injury. If my potential was closer to the elite level, I would be more inclined to push the red line. But for me, it's enjoyable enough to be age-group competitive in local races. I like your concept of the "Optimal Maximal."

James,

You never did address my questions.

Igy

Ghost of Igloi wrote:

... I believe that the older you get the more flexibity is warranted. At a younger age I might have toughed out a workout that now I know is better to skip.

Agreed! 'Course even when I was younger, I didn't have a whole lot of trouble talking myself out of a hard workout ... ;)

MikeF wrote:

I was personally mentored by two of the greatest ever American exercise physiologists in our sport (Dr David Martin and Dr Joe Vigil) ...

Insert troll comment here: "We know so much more today than those guys knew."

Hah, just kidding Mike! We are indeed standing on the shoulders of giants.

James,

Does not answer the questions. But raises questions of your authenticity.

Happy trails.

Igy