50+ Masters Training and Racing Open Forum

Another good week. I reached the 50' goal midweek without any significant issues. Added a few more minutes to the next outing. Went 53' today before shutting it down due to the heat. I was near the beach, so stopped by for a quick dip. The calf strength is still slightly below par, but it's coming back.

I also shot my lowest golf score in 1.5 years. Life is good.

Best to all. Enjoy the holidays.

dhaaga wrote:

I'm afraid I haven't run a recent sub-3 marathon, though that remains a goal.

Oops, I was thinking of Coyote Montane's recent 2:58. But you certainly seem on track for a similar run at Hartford. That's two weeks after my planned marathon. My stated goal is 3:05. Even that's probably over-optimistic ... still, I dream of one more sub-3, myself! It would be so cool if three of us could hit that target in 2017...

Pretty fun week here:

Monday 20*50 in the AM Swim PM rode 20 doing some intervals and techniclal training (high/low cadence work) short stand climbs)

Tuesday off with some sort of uncomfortable GI distress

Wednesday Early PM - 4000 yard swim in the tioga/ PM Shop ride 35 mils

(Note I ate only breakfast 2 eggs toast, then a cliff bar and a protein bar 1 bottle of Lemonade half and half tea. After the ride I didn't feel much like eating so 2 beers and some spinch dip and bread - remember Tuesday was GI Distress wich led to Thursday :)

Thursday 15 miles felt great for 12 miles clipping along at 8:30 pace and WHAM 11:00 miles I was in a bit of a deficit - LOL. 4500 out and less then 2000 coming in. I got over it.

Friday AM 800m Swim TT 14:19 PM 10 Mile Shake out ride

Saturday 100 miles - Annual shop ride. 7:40 I don't do well stopping for lunch and having a beer in the middle of these things - a long 4:40 back. When I got back I hopped off the bike and ran a mile just to see what it felt like. I ran an 8:30 but it kind of hurt.

Sunday 20 miles on the TT bike felt good enough to get a KOM sprint PM 5 miles easy run

Going to run the Boilermaker this weekend and hope to get an 18 miler in at some point.

Good Training Everyone!

Mike

Lots of hiking and easy biking

2 runs 6 miles 2 warmup , 3 tempo and 2 vo2ax

Tuesday June 27th Weight 142.2! Treadmill TempoMedium 5k just under 20 minutes. 6:31 pace with the last 5 minutes picking it up and closing the last minute at 6 flat pace.

Saturday July 1st Weight 141.4! Treadmill Vo2Hillmedium 8.6mph at 6 percent grade. 5 minutes 2 minutes rest 5 minutes 1 minute rest 2 minutes.

Converts to level running range:5:59, 5:48 or 5:30. Anyhow I like this as it was easy on the legs.Way less impact but I was working the muscles on the pushoffs. My calfs felt pretty tight after the workout by Sunday they were fine.

I am going to just treadmill for awhile. Call me a masochist but there is something exciting about keeping up with the belt and not hitting the I give up button.

Charlie,

One of the better 60-64 guys is Werner Hoeger (2:26, 5:08) and he does a significant portion of his running on the mill. He even takes a level to the machines at our local YMCA.

Good efforts.

Igy

Running "4 on the 4th" (4 miler, hilly) and forecast of rain. Ran a long run of 10 miles last Sunday, modest runs otherwise, as my worksite undergoes revamping to include it being a distribution center for various items, as well as a running specialty retail store.

KP, sure hope the Big Swoosh is keeping you on, sounds like stressful times. Surprising there's so many layoffs after the great work done on the Sub2 project.

kevin.paulk@nike.com wrote:

I'll take it BUT sure wish I had a few more seasonal track meets to do.

There are more seasonal track meets to do. State Games 7/8, WA State Senior games on 7/22, and Seattle Masters Classic at end of July.

Mon. 5 km brisk walk interupted by a 15 min. session on outdoor elliptical. 23 km mtn bike ride up Mt Ida and back. 375 m. in 1 hr 25 min.

Tue. 4 km brisk walk with 15 min. session on the outdoor elliptical. 17 km mtn bike ride in 47 mins. Tempo riding. 20 min. kayakking.

Wed. 20 min /2 km weighted vest hike up Roo Hill.

Thu. 5 km hike into easy run, up Piantas Hill and looping back down Roo Hill. 150 metres gained. 48 mins. Easy 8 km spin.

Afternoon 4 km weighted vest hike into work. Night time 3 km return weighted vest hike.

Fri. Hiked up and down Roo Hill x 1 then ran 5 more times up and down then easy km jog. 8 kms 450 m elevation gain 1 hr 36 min. 33 min kayakking in the river.

Sat. Slogging 24 km mtn bike ride 570 metres elevation gain 1 hr 24 min.

Sun. 15 km rugged trail run/ hike 790 metres of elevation gain 2 hr 34 mins.

Just getting out and about to keep fit. Monday and Tuesday had some heavy duty yard work as well.

Sunday's trail run was great fun on a brutal course.

Greetings from steamy South Carolina! Tomorrows 5k should be a real slogfest...supposed to be another 90deg+ day. Oh well, it is vacation after all and this race really isn't a big deal to me.

Had a nice 60 mile week with one day off. Saturday was a planned day off finishing up our travels to SC. As mentioned earlier, the wife and I had a nice break halfway meeting up with Lucky2b in Lexington Friday night. Enjoyed a few local craft brews and caught up on things. Nice night!

Here's how my week went. Last week of higher mileage. I'll get into my 8 week mile specific training when I get home next week.

M: 11.03 Miles in 1:18:08 [7:05 per mile] miles 8-9-10 18:18.6 (611.8,607.4,559.4)

T: am: 4.53 easy pm: 6.18 Miles in 48:46 [7:53 per mile]

W: 9.12 Miles in 1:08:17 [7:29 per mile]

T: am: 6.79 Miles in 51:51 [7:38 per mile] pm: 4.01 Miles in 31:17 [7:48 per mile]

F: am: 9.9 Miles in 1:11:08 [7:11 per mile] last 3 700,700,647

S: off

S: 8.46 Miles in 1:03:38 [7:31 per mile]

Halfway through the year, sitting at 1359 miles. Has the makings of a decent year as long as I can stay healthy. Hopeful of surviving the next 8 weeks of faster stuff!

Have a good week,

Dave

mo'pak wrote:

Just getting out and about to keep fit.

There's a happy understatement! Always enjoy reading through your descriptions of "just getting out and about." I dragged our kayaks out of the barn yesterday, but it's a project just to put them on the truck and drive to the water (14-ft kayaks). Are you right on the river, so just put 'em in and start paddling?

kevin.paulk@nike.com wrote:

Anyone interested in competing in Toronto Aug 10-13th? Nice Regional Masters Meet. I know the Meet Director and g'tee he'll put on a great one.

KP

KP,

I'm hoping to be there.

I haven't posted in a while, not since my last injury setback earlier this year, which took me out for 2+ months. I started running again in April, slowly and only every other day at first, and still only run 4x week plus 4-5 days riding the ElliptiGO each week.

Running since April:

April - 65 miles, all easy, 15 days total, longest run 6 miles. 737 riding miles.

May - 107 miles, 17 days w/ some track work last 2 weeks (best day was 8x 400 from 78 to 75, last in 72); longest run 8.7 miles. 715 riding miles.

June - 139 miles, 19 days with 2x week at the track. I did run a track meet on June 17: 800 @ 2:20.06 with 70/70 laps, and a mile in 5:09 after a slow 2:40 opening 800. Longest run 10 miles. Only 360 riding miles as I cut back mileage as running improved, plus vacation for a week so no riding at all.

I'm hoping by mid-August to be sub 2:15 (800) and sub 4:30 (1500). We'll see.

Tomorrow is a downhill road mile, where I ran 4:07 19 years ago.

M; swimming 1000m.

T; 7 miles.

W: 8 miles.

R: 7 miles.

F: 8 miles.

SA: 7 miles.

SU: 11.1 miles.

Running 11 miles two days before a 5k race is probably not the best preparation. But I don't have much expectation for this race, and I just wanted to get some decent volume for the week. This Independence Day race is the only one I have never missed since 2005, and I don't want to miss it unless I have some serious physical issues. So I will just enjoy the competition, no matter what the outcome might be.

Best of luck to everyone who is racing tomorrow.

Great to see you training AND racing well again Reno. I'm making the call for Toronoto after my 5k road race tomorrow. Hope to see you and other M55ers there.

KP

Usatf calendar wrote:

kevin.paulk@nike.com wrote:

I'll take it BUT sure wish I had a few more seasonal track meets to do.

There are more seasonal track meets to do. State Games 7/8, WA State Senior games on 7/22, and Seattle Masters Classic at end of July.

Kevin would find much better competition at the CNW All-Comers meets on Wednesday evenings at Shoreline.

Far Gone wrote:

Usatf calendar wrote:

There are more seasonal track meets to do. State Games 7/8, WA State Senior games on 7/22, and Seattle Masters Classic at end of July.

Kevin would find much better competition at the CNW All-Comers meets on Wednesday evenings at Shoreline.

Yeah, have fun with driving north in that traffic.

Love to stay local and even be at LSU for more track BUT i'm off to Europe for a family vacation/my sabbatical... missing our on USA July track opportunity.

Happy Independence Day to all and wishes for strong tail winds to those of you racing today. I look forward to reading about your competition.

I don't look forward to your fakeness.

Nothin better than Father & Son Champs in The Freedomthon 5k, in Beaverton, Oregon on America's Birthday. Dylan overall winner 16:25. Dad (KP) overall masters winner 18:52.

Time for an afternnon nap y'all. I haven't hurt for more than 5mins 10secs in a long long while.

After nap... it'll be time for a Great Notion IPA in the bakyard patio of that fine Oregon Brewer. Wish y'all were here; will raise my pint might high in the sky for ya.

KP