50+ Masters Training and Racing Open Forum

Thank you, all, for sharing your racing and training, and helping me stay committed and inspired this past year.

luckKY2b -- First, thank you for keeping this thread going all these years. I've only been aboard for 13 months, but it's been key in keeping me motivated. Best wishes in your continued build-up -- the additional miles will no doubt help with the weight control (for a low-willpower guy like me, it's the ONLY way!)

Rtype -- I appreciate your Ed Whitlock observations. I was in a few races with him over the years, and he always finished ahead of me. Also, thanks for your comments regarding the marathon. Yeah, my 58-year-old body hasn't been too happy with my demands on it this past year! Even as modest as those have been,

Olde Farte -- Yes, go for that 5K! Dunno about you, but racing is the only way I get to actually see other runners -- really missed that social aspect during my long layoff (2004-2016)

phoenix rising -- More fun on the track. There is something special about donning a pair of lightweight spikes, and flying around those curves! It's only a distant memory for me ...

Igy -- Sounds like a natural "step-back and recover week" unfortunately coincided with a 5K race week. But you knew to wisely deal with it. I have never been over 60, nor a 2:18 marathoner, so following your progression is all about learning for me. Thanks for sharing. Also, thanks for your kind words (alas, no furniture-making for now, but maybe reproduction c.1832 shutters for my house)

MikeF -- Congrats on the 108K miles. Wow!

was -- 35-plus miles for the week is solid (that's "marathon training" for me). Good luck with this week's race!

mo'pak -- I will repeat what someone said a while back: I wanna be you when I grow up! My kayak sat unused all summer (but for two short paddles with my wife).

Charlie -- 70 miles of hiking?! That would beat me up more than 70 miles of road-running. Thank you for your kudos -- your posts here continue to inspire. Yes, my year's progression went pretty well, all considered. Looking back on my mileage/training, it wasn't quite as weak as I had it in my mind (plenty of 40-mile weeks, which is historically high for me -- still, wish I could've maintained 60, with Pfitz-style medium-long and marathon-pace runs).

dhaaga -- Seems like your marathon training has been going very well. What's your goal at Hartford? I'm looking forward to seeing the results!

Coyote -- Congratulations on the 5K masters win. And thank you for your comments. You continue to "quietly" post solid, consistent training and races, which is inspiring, but I was especially appreciative when you shared more details of your running history recently.

amkelley -- I'm concerned about your heel pain. Are those 10-mile runs too much too soon? (And how do you manage 90 minutes on the bike trainer?! Is that easy spinning, or harder stuff?) Hope your fire-ant injuries are OK now. And, thanks for your comments -- race day magic, indeed! It has never failed me!

50plus -- Another impressive report! You're obviously at National Class level. Are you racing the 15K Championships in Tulsa? Club XC in Kentucky?

Brittle -- Looks like you're still headed in the right direction. If I am smart, I will use my time off from running to incorporate some of your strengthening-stretching routines. Yes, the minor "crash" at the end of my marathon tells me I pretty much ran to my potential. I maybe could have suffered a bit more and run a minute faster, but I'm not beating myself up about that.

old guy II -- Solid week, indeed! Continue to enjoy the XC season -- always my favorite. Ahhh ... maybe next year for me. Thanks for your thoughts on my marathon. I think it helped to just set aside any particular time goals, and just run by feel. Always best that way. The only time I really raced for a challenging marathon time goal was when I was shooting for 2:40 as a youth. It was a miserable experience, especially as I watched it slowly slip away during the last couple miles. Missed the goal by 30 seconds, leaving everything I had on the road that day. Had to be carried to the recovery area.

skate -- Hope the hamstring issue is a temporary glitch, and you're back on the track soon.

KP -- Have fun with the XC-focused training. I'll bet your foray into the middle distance stuff will prove an assett in the long run. Your 10K tempo at 6:33-pace is a better indication of your fitness than the 19:20 5K! Gotta feel good about that.

Testy TUE -- Thank you for commenting. I was pretty happy with maintaining pace to the 23-mile mark, and minimizing the slowdown to 7:30s. I think I could have kept going longer, but with no age-group competitors nearby, and no compelling time target in sight (what's the difference between 3:06 and 3:09, really?), it was mentally too tempting NOT to push into that really difficult zone.

Mike Lundgren -- Thanks for the congrats, and best wishes with your return to running. Also for your wife!

racerdb -- I am glad you're happy with the 18:21! Hilly course, sharp turns, walkers in the way, and still 85% AG. Are you on a team for Club XC? Thanks for the link to the 5K Masters race. If the race hadn't been on Marathon Day, I might have headed to Syracuse. Do you know where it will be next year? I heard not in Syracuse, but I couldn't find a 2018 schedule online.

SCgal -- Thank you so much! I hope your healing is progressing well!

Woodie -- I'm way too young to know about or be concerned with such things ...

Have a great week, everyone!

-Allen

Well done on the marathon Allen.

It has been an enjoyable and inspirational journey to follow.

Time to let those knees heal up so maybe it is time to get that kayak wet.

I am not sure I HAVE grown up yet!

October 3, 2017

Tuesday

168 pounds

- 6.44 miles on the treadmill, 2% incline, in 1:00:00 (9:19 mile pace). Progression run from 5.1 mph to 7.5 mph.

Right hip has been letting its presence be known during these longer (for me) runs. Not sure what to do about it. Hope that stretching can manage the issue? Run more days per week, but shorter distances? Something to watch.

If I knew of a good running doctor or physical therapist, who could look at my gait, pronation, etc., I would be willing to pay that person good money for useful advice. Years ago I had inserts in my running shoes, but over the years they kind of fell apart, and now I run without inserts.

Prob Not. Unless I progress a lot from here.

sub 5:20 pace for 15K would have to be the fitness needed to go there

cheers otherwise Cush might roll me lol

Woodie wrote:

Hey, old guys, I was hoping some of you could offer some input regarding use of the Blue Diamond and running...or otherwise. Thanks in advance.

http://www.letsrun.com/forum/flat_read.php?board=1&id=8457515&thread=5378458#8457515

Hey Woodie; there was already a thread on this a few days ago and you posted your "personal experience" with the "Blue Diamond." Have you already forgotten? If so, here's a refresher for you:

Hey, I-POS, you just repeated the same link that Woodie gave us. Time for you to put down the Viagra and pick up the Aricept.

Master Grumpy wrote:

Hey, I-POS, you just repeated the same link that Woodie gave us. Time for you to put down the Viagra and pick up the Aricept.

Say what? You have to go on that thread and read Woodie's response to "grego"...it's halirious! 😅 (that's why I posted the link...I should have clarified that. I don’t know why he's asking that question on this forum when he already has full experience with Viagra?).

I visited my property near Saranac Lake, NY over the weekend.

While driving in upstate NY I got stuck behind a pickup truck with the license plate "MR WOOD".

I decided it was better to have MR WOOD in front of me than behind me.

October 4, 2017

Wednesday

169 pounds

- Hip stretches (3 stretches)

- Basic stretching routine (11 stretches)

- Back stretching routine (9 stretches)

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

- 1 mile elliptical

Thanks for posting. Here is my weight room routine today. This set is 1 circuit and I did 3 circuits.

DB shoulder press- 10 @ 25 lbs each arm.

Crunches - 50

Leg Press - 10 @ 250 lb.

DB split squats - 10 each leg @ holding 2x35 lb.

Pushups - 20

Box jumps (24 inches)- 10

Then lots of stretching. I do this twice a week. Tomorrow I'll run.

Injury-Prone Old Stiff wrote:

Master Grumpy wrote:

Hey, I-POS, you just repeated the same link that Woodie gave us. Time for you to put down the Viagra and pick up the Aricept.

Say what? You have to go on that thread and read Woodie's response to "grego"...it's halirious! 😅 (that's why I posted the link...I should have clarified that. I don’t know why he's asking that question on this forum when he already has full experience with Viagra?).

The point is that you didn’t need to post the link. Woodie had posted it in the message that you quoted.

Also, he’s obviously asking the question to get more opinions and experiences.

Did you take your Aricept today?

Master Grumpy wrote:

The point is that you didn’t need to post the link. Woodie had posted it in the message that you quoted.

True, but he didn't reference his response to "Grego."

Master Grumpy wrote:

Also, he’s obviously asking the question to get more opinions and experiences.

C'mon Man!..read the response he gave to "Grego" about half way down the 1st page. He's being a comedian since he says Viagra didn’t do anything for his endurance performance, but instead caused "embarrassment" at races, track workouts, etc. Halirious! 😅

Master Grumpy wrote:

Did you take your Aricept today?

Ha ha. Lighten-up and since your "Master Grumpy," I'm also known as "Crusty Old Runner" - so did you take your's? 🤔

October 5, 2017

Thursday

168 pounds

- 6 miles cross-country, slow and untimed, maybe 11:00-12:00 mile pace.

Beautiful warm sunny New England fall day. Blue skies.

Several middle school cross-country teams were assembling for a race, with parents and other spectators milling around.

Hey Brittle Master I gave your feedback some serious thought. Did I ramp it up too quickly? Was it the extra hiking and not just resuming my running? Good points. In hind sight I wish I had just hiked another week or so before trying to run. Anyhow the 2 runs this week both hard were pain free. I am guessing as we all are only guessing as this is not science or even close to science way too many variables in play. Running the steep hills as well as just breaking up scar tissue minor inflamation ect caused the pain. So it looks good. I ran 20 minutes today balls out some on asphalt with no pain during or afterwards. Then it was to my favorite spot to soak my feet:

https://drive.google.com/file/d/0BxbhZ16IUhredUlWXzNFNkRNbjg/view?usp=sharing

Charlie,

I believe my wife and I walked on that beach a year ago. If correct it was between Depot Bay and Florence.

Igy

Hey Igy

This is 11 miles north of Florence . This is cape creek at Heceta Head Lighthouse. Depoe Bay is 61 miles north of Florence. Incredible beaches and hiking trails everywhere along the way.

Charlie,

We stayed in Depot Bay and drove south toward Florence, but not into town. Of course there are many similar and beautiful beach along the way.

Igy

Charlie wrote:

this is not science or even close to science way too many variables in play.

Charlie, you are right about that. One time I was at the park running cross-country, just a training run, and I had to stop because my knee was hurting too bad. On a genius hunch, I drove straight from the park to the high school track, and found I could run on the track completely pain-free.

Apparently the hills and uneven surfaces of the cross-country run were torquing my knee too much, but a level surface was perfectly OK.

So the lesson is, when you encounter an obstacle to your running, be creative and keep trying different things. Maybe you can't do everything you could when younger, but maybe you can find something you can still do.

I still run a little cross-country, but there is no denying it is harder on my body, especially the downhills. So I try to do most of my running on the treadmill and the high school track (brand-new eight-lane track, very soft--maybe too soft).

Brittle and Charlie,

I train on the track two days a week. I am fortunate to have a recently resurfaced soft track that I is both open and convenient. I find I can control what I am doing better on the track. Of course you have the issue that the outside leg is driving more on the curve; to compensate for this I do the recoveries and warm-up going the opposite direction. When running on the road it is also important to consider the camber where running with or against traffic has one leg lower than the other, with the foot plant distorted as well. I likewise suffer a bit on uneven grass surfaces, but more in the area of my weakness the hip girdle, therefore currently I avoid both training or racing for cross country. I found these to be my larger issues and compensation for with age.

Igy