50+ Masters Training and Racing Open Forum

Ghost of Igloi wrote:

It is better to have a In-line 6 in a 2016 Porsche Cayman body, than a V-8 in a 1959 Chevy Impala 4-door body.

Igy

Given the reliability issues of Porsches, I'll take the Chevy.

18 months and 12,000 miles and one oil change on the Porsche. No issues. I also have a 1959 Chevy Impala 4-door, I can tell you that is not true. I have gone thru three carburetors on the Chevy in less than 1,000 miles.

You're blaming the car because of a faulty part or bad mechanic. Porsches are not very reliable. That's a fact.

I have no fanatical stretching or strength routine.

I like to do some pushups, free squats, split squats (or lunges), planks, hip bridges and maybe some step ups before and after a run, mtb ride or kayak session.

I try to get some other resistance work done a few days a week. I do a lot of yard work etc and usually walk at least 25 kms per week.

My weight is back around the 77 kg (below 170 lb) now I have got back to some solid training (by my meagre standards). 75 kg is my gold standard, usually means body fat is under 12 %.

Yesterday's (Tuesday) workload. Morning. No work. Slept late as my wife had been out until 2.30 attending a fatal road crash.

Walked 4 km after breakfast stopping to do a few exercises at the outdoor gym- seated row, lat pulldown, ohead press, dips, leg raises, planks, box jumps.

2 hours gardening.

Drove up the tower road of Mt Ida. Did 20 pushups, 20 squats, 10 split squats each leg, 2 mins. planking 10 hip bridges and 10 stepups each leg.

Hiked out with a rake and pick. Did an hour of track repair on the "Hard way track".

Left the gear at the bottom and did 4 reps up the 550 metre scree slope (155 metres elevation gain) with a walk/shuffle return downhill. 4 up and 3 down finishing back below the tower at my car. Over 70 mins for 4 kms lol. Did 10 pushups and a minute planking. Legs too knackered from the climbs to do leg stuff.

I stopped at the creek and stood waist deep in the frigid water for 5 minutes (it is winter here). At home I could only muster 15 pushups before the hot shower. I did 20 squats in the shower getting gradually deeper. I did some piriformis streches while watching tv with the massage ball under the butt.

Wednesday

September 6, 2017

- 100 pushups, 50 situps, 30 dumbell curls each arm (20 lbs), 30 lat pulldowns (85 lbs), 30 wrist curls (30 lbs barbell)

You know what, if we are trying to fight the aging process, maybe we are going about it all wrong.

There is an article on cnn.com about how the singer and producer Pharrell Williams stays young. He says he "exfoliates like a madman" and drinks lots of water, to maintain his "ageless" look.

I'm thinking if that's all it takes, we are working way too hard.

...and I thought all I needed was to take the Ageless Male supplement....

6.2 miles today.

Kind of an odd workout, comprised of one lap on the track warmup, 2 miles on the track in 15:48, then 3.95 miles on the treadmill interspersed with brief bouts of walking (not included in the mileage total).

Felt punk today, no energy. Maybe this is just what 59 feels like. First time in my life I have walked on the treadmill because I felt tired.

My experiment of one continues.

Good running to the rest of you!

I will get in early as I am on late shift tomorrow night.

Mon. 66 min mtn bike ride split by an easy 18 min trail run.

Tue. 4 x 550 metre rugged rocky uphill reps (climbing 155 metres). Each rep taking near 10 mins. working at 90 to 95 % effort, the gradient touches on 50% in places. Easy skiddy shuffly trot down for recovery between.

Wed. 1 hr 4 min mtn bike ride and 32 min kayak.

Thu. A rugged 10 km of trails up on the Mc Ivor Range. 1 hr 5 mins.

Fri. 1 hr 6 min mtn bike ride.

Sat. 11 km running inc a fast ( for me) 2 km in 8.15. 2 min recovery then a hard 1km up a steep climb and a fast run back down, 7.10/4.10 km splits.

40 min. kayak.

Sun. Another day of leg knackering gnarly mountain running.

17 kms. accumulating a solid 870 metres of elevation gain. 2 hr 13 mins. I managed to slog my way through the last km of the big climb in under 18 minutes which is progress. It is a testing bit of terrain.

Definitely getting fitter.

Tuesday's run might not sound much but it was quite brutal. 620 metres elevation gained in just 2.2 kms of running. It is basically just scree which adds another degree of difficulty.

Saturday's 2 km gallop was surprising. I expected to be running 4.15 to 20 km pace so to hit 4.07 pace with something in the tank was great.

Sunday was my 3d straight 2 hour beast on that terrain and I was much stronger this time.

Well that is my story. Look forward to reading what the rest of you got up to.

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Week 327

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Howdy, 50+ers! Let me just get the week started, as I'm swamped with other activities today. Glad to say I got 5 days in, though not far at 21.5 total miles with runs between 3.5 and 5.5 miles (all in the 7:30-9:00/mile range.) Knee was a little troublesome on Friday, but was much better yesterday and I even already got in 4.5 this morning, and the knee is feeling pretty good. So I feel like things are finally on the up-tick.

OK, I gotta get going. Hope you had a good week!

All the Best!

It's finally feeling like XC Season out here in the Great NW. Crazy OR Fire Smoke has shifted away from population. Was really bad mid-week in the Wilamette Valley. Cool & Crisp enough this morning to feel good after an 11.5 miler yesterday to wrap up a solid 50 mile week. At age 57 I reckon this equates to a 100 mile week for guys like Mike F in the good 'ol days.

Be well all y'all FLA-GA-AL_SC Hurricane folks.

KP

Glad the knee’s improving lucKY.

I vote for mo’pak to have his own youtube channel.

Glad the air’s improving KP, feels like fall here in good ‘ol Va now too.

I have tons of friends in Fla so thoughts and prayers out to them.

It’s been a while since I’ve posted as I’ve been down but not out with a sore right heel. The number of different things I’ve tried to get/stay well is ridiculous. Any reasonable person would have moved on to the bicycle or swimming. But that’s not me/us is it? I did jump back on the elliptical every other day and am hitting about 36 min hard and then doing a 9 point dumbbell workout immediately afterwards.

Mon: Run 2.5 miles easy, trails, walk .5

Tue: 5 miles elliptical, ~7:10 pace

Wed: Run 2.5 miles easy, trails, walk .5

Thr: 5 miles elliptical, ~7:15 pace

Fri: Run 3 miles easy, trail

Sat: 5 miles elliptical, 7:15 pace

Sun: Run 3 miles easy, mountain trail

THIS go round I will not be dropping the elliptical as soon as my running paces get below 8min. Another mistake I made was doing too much on pavement. And, of course, I was impatient. I am sticking by my “optimal” training plan that better fits my general age grade of about 75%. I may dream of being one of the 90% er’s but that may not be realistic. Of course I have 71 weeks until 60 so I may ditch my optimal plan, succumb to ego, and “go for it”.

Stay healthy and safe!

I hope everyone in hurricane path is able to get to safety. Looks like the worst of it will miss our daughter in south Carolina, so we're thankful for that.

good week from labor day long run to half-marathon today:

M 3:00 with some surging to marathon pace but nothing sustained

Tu 40:00 run, 50:00 bike, yoga class

W 1:30 with hill repeats + 30:00 bike

Th 1:10 run + 60:00 bike

F 1:20

Sa 1:00

Su half-marathon in 1:23:02 (31st of 1597 OA, 2nd M55-59 about 4 mins. behind first and 4 seconds ahead of 3rd)

Race went pretty well -- I ran evenly (6:18/6:20 first 2 miles, some fluctuation thereafter based on hills but I remember hitting 8 in 50:45 which is 6:20.6, and final average 6:21) -- finished last in a little 4-person dual that formed around mile 9, but pleased on the whole with the effort and the time. Recurrent left hip adductor strain stiff/sore throughout but didn't get worse or hinder stride.

have a great week,

Dave

50 miles this week...I hadn't done it in a couple of years and may never do it again...was WAY way harder than expected...included a 7 miler, a 9 miler, and a 10 miler all on the high school track...was accompanied by a former sub 4 minute miler for a good portion of one of those...surely the fastest miles of the week...oh and supassed 1300 miles year to date...yipeeee!

Like KP alluded to, apparently 50 is the new 110 ...and way to go Kev ;)

Speaking of which, 'gotta go', as the vineyards are calling my name (and my dog River's too) for a six mile recovery slog...before a lazy day of NFL and an adult beverage or three.

Your pal,

MF

Good job getting the miles in Mike and KP. 50 miles is 1/2 a month for me. Nice race Dave. What's next?

Another light week for me. I feel rundown again so I'm trying to run less and walk more until I feel better.

M: off

T: off

W: 2 miles

Th:2.5 miles

F: off

Sa: 7 miles trails

Su: 4 mile walk

Prayers for those dealing with the hurricanes.

Good morning from Eagle, Idaho. Nice efforts by all this past week; racing and training.

We have been so hot this past month that I have been forced to troubleshoot a sprinkler irrigation problem that I was hoping to postpone until spring. Essentially tree roots pinching a water supply line. No running planned today.

Last week was my first in a fall build-up that will emphasize more volume and some road races. The volume is tracked using a factor that estimates equivalent running miles to give "equivalent miles" or "Igy miles." For the week I logged just over 40 Igy miles.

Monday: 2 miles easy; 6 x 800m tempo @ 4:06, 4:04, 3:52, 3:48, 3:46, 3:32 / 2:00 rest; mile easy

Tuesday: AM- 30:00 spin bike; core routine; 1 set free weights; PM: 1,000 yards swimming

Wednesday: 2 miles easy; Igloi/Douglas intervals concentrating on good form (running tall, knee drive, quick steps, level pelvic girdle, arm drive)- 6 x 150m good speed / 50m easy; 400m easy; 6 x 250m good swing / 150m easy; 400m easy; 6 x 150m good speed / 50m easy; mile easy

Thursday: AM- 4 miles easy; core routine; 1 set of free weights; PM- 1,000 yards swimming

Friday: AM- 40:00 spin bike; PM- 3 miles walking

Saturday: 6 mile trail run with 2 mile steady elevation climb in 1:03:00

Igy

71.7 miles in 6 days, ending a pretty good 3 week block in which I averaged 70.

Not feeling super spry but not bad either. I did 4X 1 mile on Tuesday and 8X 200 on Thursday--both on gravel paths. Today was 13 at South Boulder Creek and the Buffalo Ranch in Boulder. Doing a half marathon next weekend.

Nice race dhaaga. Three of you under 1:25 is a pretty competitive 55-59 age group. A steady 44 miles for me this past week. I am trying to be a bit conservative with the training as I head into an 8k and a 5k XC race the next two weekends.

M- 7 walk

T- 8 with 3 x hard mile/ easy mile 8:01, 7:32, 7:02 for the hard miles

W- 7 walk

Th- off

F- 7 walk hills

S- 7 walk barefoot on the beach

Su- 8 progressive on trails with son and d-in-law 8:22/mi ave.

@dhaaga, nice race! Agree with old guy II, that's a pretty competitive 55-59 age group.

With the Labor Day holiday on Monday allowing me to get in a fairly long bike ride that day, I experimented with running on consecutive days (Tues-Weds) for the first time in months. It didn't work very well. By Wednesday afternoon my heel was really sore, although it did settle down to normal by Friday morning for my run.

My week:

Mon: 40 miles on bike. Still warm and muggy, but cloud cover wandered in so it hardly warmed up at all during the ride. 79 degrees when I started just before 6:30 am and only 82 when I finished a little before 9. Rode fairly hard the whole way trying to get as far as possible before the sun came out, which it never did.

Tues: 10.6 miles at 9:06/mile.

Weds: 10.1 miles at 9:15/mile. Running on consecutive days felt OK during the run, but I paid for it later in the day.

Thurs: 90 min on bike trainer, 8 miles on bike to and from work, very easy.

Fri: 10.2 mile run at 9:00/mile.

Sat: 42 miles on bike.

Sun: 44 miles on bike.

Back in early May when I was running well and felt optimistic, I entered a full marathon the first week of November. It is now clear that there is absolutely no possibility of my running a full marathon in 8 weeks. If I don't regress between now and then I can certainly finish a half-marathon, but it will be painfully slow. Should I drop down to the half and run it just to get out there and run, or should I forget about it completely? I think I can drop from the full to the half up until the day before the race, so no need to decide anytime soon.

Having put in my work on the bike this morning, I'm now happy to kick back and watch opening weekend of the NFL, and root for Nadal in the U.S. Open final.

Saturday: 100 Pullups/5 sets

First time since severe tendonitis set in on April 1st. (Golfer’s Elbow)

– first workout Full extension strict pull ups.

Set of 26 - :30 second WR pace for 1 minute

Set 24

Set 20

Set 16

Set 14 total: 100

Some pain-feels about 75% healed up. Apparently this is a 6 month- 2 year injury! Difference between tennis and golfer's elbow is pain is on the outside with tennis and inside with Golfer's elbow.

Sunday Track: 92 degrees when I left the track today on pace for 99. Much welcomed compared to last week’s 111-113 heat in the East bay!

2 x (2 x 200) w/60 sec. rest and 5 minute walk between sets.

#1 27.95/28.87 #2 28.10 – was fairly spent at this point and just about gave it up, but managed to start the next interval.

Hit 100 14.36 and a few second later legs fell out from under me 15.1 (29.46).

Just wanted to go home and have a beer, but wanted to salvage the workout with something else. might try the 2 x (2x200) again in a couple weeks.

Part B:

-2 x 50 meter bounding.

-5 x 80 yard acceleration runs- infield turf, aiming for 37 strides.

-2 x 50 meter bounding.

-2 x 100 back on track finishing in 13.85