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| lucKY2b |
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************************* Week 37 ************************* Greetings fellow 50+er's. Another week in the books, heading somewhere....not sure where, but enjoying the journey nonetheless. Well, having said that, it was a forced down week for me; suffered through a pretty nasty cold midweek (lotta dripping, coughing, sneezing, headache, etc...). Made myself get out and at least move the legs each day, if only just briefly. Probably not all bad, as I needed a few days to recoup from my hamstring tightness end of last week. Only managed 30-31 miles for the week, with no workouts. Log reads as such: Sun: 5.3 miles easy, picked up pace on last mile Mon: 6 miles easy, with 10x 60m strides Tues: 2 miles easy Wed: 2 miles easy Thur: 3 easy Fri: 4.3 miles easy Sat: 7.9 miles, steady easy-to-moderate pace. Felt much better by Friday, but didn't want to overdo it. Saturday was intended to be a hard effort day, but 40's and rainy, and I just wasn't feeling like pushing it, so I ended up just running what I needed to get 30 in for the week then called it a total down week. This week will have a few workouts (knock on wood). Couple of masters-related things of note in the news: 1) I guess we all saw that Eddy Hellebuyck's tainted masters records are being taken down. http://www.usada.org/default.asp?uid=3788 Even though he came clean eventually, and despite his explanations, it's hard for me to feel much sympathy for him. 2) Charlie Kern won the Masters mile at the New Balance Grand Prix: http://www.nbindoorgrandprix.com/events-results/mens-masters-mile/ Looks like he wasn't seriously challenged. 3) It was also reported that Nick Rose (who was also a former Western Kentucky U. runner I might add) showed he's still got some zip in his legs at age 60: http://www.runbritain.com/little-runbritain/155/ Anybody have any Nick Rose stories? 4) It was also reported in Masterstrack that "Marie-Louise Michelsohn utterly destroyed the W70 American record in the 3,000, smashing the 14-minute barrier with her 13:15.88, beating the listed AR of 14:07.09 by the legendary Toshiko d’Elia in 2001." Kudos to her! Other news to report? Anyone racing indoors this year? Anyone going to Masters Indoor Nationals in Bloomington, IN? I'm tempted because of the proximity, but I don't feel anywhere near race ready, so I'll probably pass. Hope everyone is having a good training (or recovery) week. Cheers. |
| 1500Master |
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A great week here again and day 36 is in the books. Made it outdoors a few times for a 400m repeat session and some hill repeats in the Chesebro hills of SoCal - a nice 120m tester. Treadmill runs were all good. Certainly feel the change over from what I have been feeling the past two years - mostly like I am treading water with training - to putting the head down and really getting on it. The legs feel great, just need to trim some of this fat off. Weekly mileage is more like RLB's, under 30, but good quality. Later in February should be able to get some higher mileage weeks in. In Detroit/Chicago all week, so lots of treadmill work. I have some races in spring but my focus is to really put in a fast 1500m time is Hayward Classic in July. Should be in excellent shape by then and ready to dip under 5 minutes which is my mantra this year - Under 5 at 55 - for both the 1500m and mile - might be tough for the mile though. Have a great week! |
| MikeF |
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Gimped along through another 42 mile week surpassing streak day number 400 and 98,300 lifetime mileage mark along the way. One good session (probably too good as am still sore) 4 x 800 @ 2:58 with just 60 seconds recovery and then immediately 2 x 400 in 82 then 78...racing still seems a lifetime away for this crusty old geezer. Gotta run (literally) train don't strain, MF |
| Racerdb |
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Just enjoying my break from running...Too bad it had to be during the nicest winter week weather we have ever had! Just a 2 mile test run on Monday. Started out with zero shin pain but progressed to a 5/10 2 miles later. Very sore the next day. Pain is pretty much isolated to only when I bend my foot up. Walking is good with very little noticeable pain. Throughout the week, pain has ranged from a zero at times to a hellish 8+ when it was bent just right. I can push & prod everywhere and feel nothing. Only when the foot is bent up. Weird... Right now it feels much better. Sitting here right now I can bend it up and down and for the most part it feels fine. I might do a test run midweek or just take the entire week off. I'll stick with icing 3x daily...Hope I don't get too fat this week... All the Best, Dave |
| Rtype |
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Sat = 5, Track reps of 6:27, 6:30, 6:26 Sun = 3.7, Mountain Mon = 5K @ 7:06 pace Tue = 5K @ 7:20 pace Wed = 5K @ 7:04 pace Total Miles = 18 Average pace for 12.3 timed miles = 7:00 Another nice week in the books. Shaved 17 seconds off last week's track reps and was pleased to have two weeks of slightly up tempo track sessions done with no hint of recurrence of the pes anserine bursitis or runner's knee. The plan is a simple one: repeat and allow the pace to increase incrementally. Once again, very thankful to be injury-free. Gotta go, too much to do on this Super Sunday. |
| Victoria, B.C., Canada, Runner |
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Sunday (last week) For 43:22 min., steady pace maintained. Monday No run. Tues. For 22:33, generally easy training pace. Wed. No run. Thurs. For 34 min., training pace, nothing too special. Fri. No run. Sat. For 25:08 min., a cold wind, sunny though. Got going after first 11 plus min. Sun. For over 29 min., made last 1 1/2 mile fairly solid. |
| lucKY2b |
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I've enjoyed watching your odometer slowly cycle to 100k. Simply awesome (also enjoyed the profile that was linked to in last week's MWR&R thread.) As a streak hound, I thought you might appreciate this story that was in our local paper the other week (meant to post it last week.) http://www.kentucky.com/2012/01/24/2039739/running-has-been-his-daily-ritual.html#storylink=misearch He says he missed one day, purely by accident, out of 19 years! Speaking of mileage, I also mentioned I would tally through and report my mileage for last year. Nothing like racerdb (hope you figure out what ails you, and that you heal soon, BTW), but even with the 2+ month lay-off and subsequent slow rebuilding, did make it to about 1850 miles for 2011, down about 500 miles from 2010. Rtype, glad your low-mileage experiment is working out for you so far. Are there other things that you are doing specifically regarding the pes anserine bursitis? In what little I've read, it sounds potentially very painful. 1500master, love the "under 5 at 55" mantra! Great motivator. Will hopefully get about 10 in today before the Super Bowl. Have no real favorite...but probably leaning NYG, just because I tend to root for the NFC (except Dallas) if GB isn't in it. I know....it's not rational. Cheers. |
| wxboy |
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Racerdb, my experience is that every few weeks, something hurts even though I haven't changed my routine. I hope this is a short term issue and you are able to get back out there this week. Since I did primarily strength work last weekend, I decided to do an interval session mid-week on my Schwinn Airdyne. I got my heart rate up pretty high, and it was a nice change from running everyday. The two hard workouts this weekend were 3x3 minutes hard on the flat path and 5xshort hills. I'm feeling like I am close to the injury redline and with a 5-mile race next Sunday, I will just go easy during the coming weekdays. M: 5 easy T: 5 easy W: 5x2min with 2 min rest on Schwinn Airdyne T: 5 easy F: 5 easy S: 8 miles with 3x3 min. and 2 min. rest (P. Magill type workout) S: 8 miles with 5xshort hill |
| Rtype |
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The root cause of the pes for me was too many miles followed by a too-quick transition to hard work (specifically quarters) on the track. I had an unbalanced methodology, putting too much emphasis on one really intense workout per week. Now, the fix: cut the miles, take my rest days, and balance the intensity using steady-state methods. Also, getting leaner has helped immensely in reducing the torsional stressors on my knees. |
| Intellectual Observation |
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I've enjoyed watching your odometer slowly cycle to 100k. Simply awesome (also enjoyed the profile that was linked to in last week's MWR&R thread.) As a streak hound, I thought you might appreciate this story that was in our local paper the other week (meant to post it last week.) http://www.kentucky.com/2012/01/24/2039739/running-has-been-his-daily-ritual.html#storylink=misearch He says he missed one day, purely by accident, out of 19 years! Speaking of mileage, I also mentioned I would tally through and report my mileage for last year. Nothing like racerdb (hope you figure out what ails you, and that you heal soon, BTW), but even with the 2+ month lay-off and subsequent slow rebuilding, did make it to about 1850 miles for 2011, down about 500 miles from 2010. Rtype, glad your low-mileage experiment is working out for you so far. Are there other things that you are doing specifically regarding the pes anserine bursitis? In what little I've read, it sounds potentially very painful. 1500master, love the "under 5 at 55" mantra! Great motivator. Will hopefully get about 10 in today before the Super Bowl. Have no real favorite...but probably leaning NYG, just because I tend to root for the NFC (except Dallas) if GB isn't in it. I know....it's not rational. Cheers.[/quote] I'm surprised the mileage for masters isn't higher volume. Seems like most do between 35-50mpw. Wouldn't it make sense to beef up the mileage - say 70-90mpw and get better results? |
| Spikez |
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I finished my last hard practice on Saturday. I'm competing next Sunday. My coach timed me for several races and the results were very encouraging. I believe I'm ready to run! As for the Superbowl, since my husband went to school in New England he's rooting for the Pats, so I supposed I'll go with the flow. No Broncos to cheer for....**sigh** Hope everyone has a great week! |
| Racerdb |
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On paper that would seem to make sense but...try it. I'm tapped at mid 70's...My body knows when I hit mile 76! And to do that every week? Hell no! It gets real old, real fast. Working all day, maybe eating dinner by 7:30 at night, finally sitting down by 8:00. Not many really want to live that way...It's tough. Then you have the stinkin' injuries flaring up every few months for no reason at all. The life of an masters runner... Dave |
| Bushman |
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Sat;5 miles @ 8:30 pace Sunday; 35 mins.. Spintrainer Monday; X-C ski for 50 mins@ moderate effort Tuesday: 3.4 miles run in 29 mins. Weds;3.5 hours X-c ski. Hard out for the last 60 min. Thursday; 25 minutes spintrainer. Embedded a tabata session 5 minutes from the end. Friday: rest saturday: 3:38 stride ski to cover 43K sunday; 50 minute recovery ski. Felt very good tonight and should have run.... but polished off a delectable NY strip washed down with a bold red instead. So much wine, so little time. Legs/feet feel great. Weight stable. Weather is unbelievably nice for this time of year in Wisconsin. Long may you run, DR |
| mo'pak |
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mon- 45min kyak session and swim. weights. tue- 90min forest run. wed- 90min hily rugged mtn bike session in the forest. thu- 100min forest run. fri- 40min kyak session and swim. weights. sat- 90min hilly mtn bike ride. barefoot jog with a few 200s on the driving range. sun- 25km running very hilly loop. |
| AK-53 |
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The worst cold snap of that I've ever experienced (and I've lived in cold places like here in AK, Northern Minnesota, and North Dakota) has finally let up. Thanks for the kind words of encouragement last week. Now the temps are bouncing all over the place, but at least it's not relentless. Huge relief! Did 3 runs, totaling only 16 miles, one bike workout (with 6X 2 min reps at V02 effort--or close as you can get on a a bike), and 5 days skiing. Just getting legs back after several weeks of limited outdoor training. Had best 10K ski race, skate technique, in years to take masters division at race that is actually regional Junior Olympics qualifiers. Really tough course, with 370 m of vertical over 10km, which seems to suit my style. 31:28, about 4 min behind the leaders who are top 20 USA finishers. My kids raced too, did solid and one of the kids I coach got 2nd J1 (16-17) in the series which is really good, and he goes to nationals next month. |
| old guy II |
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I tapered a bit this week with 31 miles and ran a 10+ mile trail race with about 2200' of total climbing in it on Sunday. My average pace was right at 8:00/mi. In addition to the fun factor, it was a very satisfying early season fitness test. |
| lucKY2b |
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On paper that would seem to make sense but...try it. I'm tapped at mid 70's...My body knows when I hit mile 76! And to do that every week? Hell no! It gets real old, real fast. Working all day, maybe eating dinner by 7:30 at night, finally sitting down by 8:00. Not many really want to live that way...It's tough. Then you have the stinkin' injuries flaring up every few months for no reason at all. The life of an masters runner... Dave[/quote] Fully agree with Dave. What is optimal is not the same as what is practicable. I would love to be able to run in the 70-90 mpw range (and there are several here that do), but I can never seem to make it past 65 mpw before something breaks down. I've tried very cautiously to up my mileage, but once I start averaging more than 55 mpw I end up spending increasing amounts of time just nursing my body to keep it going. At some point, it becomes a case of diminishing returns. Fold into that, the added pressures of our regular lives and lack of financial incentives; our running goal is just one of many, so it is a balancing act of commitments. Good luck Spikez in this weekends Colorado meet. Thanks for the additional info, Rtype. Am I right that a lot of doctors just tell their patients to live with it and to cut out the offending activity?....seems harsh. Sounds like lots (like every few hours even) of hamstring/adductor stretching is suggested. Also, have you considered ultrasound therapy or cortisone treatments? Any benefits? AK-53, glad you guys are out of the worst of it and that you are getting some decent skiing in. That was an amazing winter event, to be sure. Glad to see so many of you out there getting it done. Now I've picked up a stomache bug, hope it doesn't knock mee out for too much this week, really need to get in some decent training! Life happens. |
| Rtype |
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I recall a time when I thought that dropping down to 70 miles a week was for recovery or because I hated running, or I was sick. I recall popping by the track on an 18 miler and knocking off 5 sub 5 minute miles. I recall being very upset if I could not get them all under 5 despite the heat or how tired I was. I recall that running sub 16 5K’s was so easy that on one occasion I ran over a half a mile backwards just to mock my competition because I was such an arrogant jerk. I recall once running 131 miles in a week and it was just sooo boring. Yeah, I ran faster later because of it, but, even later, I just quit out of sheer boredom. I was never injured; I was friggin immortal and invulnerable. I spent, perhaps, 20 years thinking of 70 miles a week as wuss mileage. And when I turned 50 and tried to replicate “wuss mileage”…..again and again….my body kept falling apart. Turning 50 will humble you. |
| KP |
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R.I.P. Geoff Hollister who passed early this morning. A great mentor and friend to millions of runners just like us. I was on a business trip to Shanghai & Hong Kong and promised Geoff & Wendy I would run the HK 10k with 70,000 of his friends in his honor yesterday. Geoff must have let me try his angle wings the day before he died for I felt great. Neg splits from Mile 1 to Mile 6.2 in 38:58. Thanks Geoff. KP |
| MikeF |
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Nicely done KP...Geoff would have been proud...like you, he had a profound influence on this young aspiring distance runner and one who wanted to work in the athletic footwear industry in promotions...I credit him (along with a handful of our other mutual friends) for helping make that dream come true...from colored promo shoes to the "gathering of eagles" Nike OTC Marathon to being the running footwear original road warrior, Geoff sent a lot of us on an interesting path...the path that he blazed first...a good man gone, may he R.I.P. MF |
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