50+ Masters Training and Racing Open Forum

I value y'all's thoughts as experts in Masters Training & Racing...

Focused past 4.5 months on building my aerobic tank. Don't laugh. I believe I have one. Used XC (Lexington & Tallahassee) as carrot. LEX was one tough sledding 10k for all who toed the line. TALL should be better for 3 reasons. It's only 8k, good footing, and better fitness. Been doing more slower miles, more longer V02 Max intervals 800-Mile-2mile, more LSD runs up to almost 2hrs. Zero Speedwork. This seems logical in keeping me healthy. We shall see in 11 days if the tank has benefitted this old 57.5 year old man.

Here's the interesting part. Toed the Indoor Mile line Wednesday night at the crazy shaped UP Track. Hung on with two youngers for a real race. We ran Negative-Splits. The fun way to race, and in my opinion, a more successful methodology. Mine were 2:42-2:31. Happy & Sore with a 5:13.9 2018 debut.

Hope to see some of y'all this winter & spring in Tallahassee​, Landover, and Eugene.

KP

Nice race.

amkelley wrote:

I have never done training runs with any sort of monitoring--no heart-rate monitor, no GPS, and not even any timing device with splits. Just total time ...

Interesting. I hope to emulate you and Old Walker with a build-up to consistent higher mileage before reintroducing workouts.

I am also old school in terms of technology -- just a Timex ironman watch. But I know many of the mile-marks on my loops -- a hedgerow here, a mailbox there, etc., Can't resist hitting the lap button.

No loops for now, though. I am stuck running out-and-backs, as my shortest possible loop is 4.6 miles. Still too far. :(

Moller wrote a memoir, "On The Wings of Mercury", that most everyone in this thread would find interesting. In it there is a brief mention of her Syttende Mai race, notable to her because her then-boyfriend, Ron Daws, had arranged to stay at some hunting lodge where she was creeped out by the animal heads.

It's been a while, but recently I've wondering if any of you could lend some insight. I know that not all of you use a heart rate monitor—I hadn't trained with one in some years but I started using one again a few weeks ago. I've been shocked at how low the numbers are in top-end efforts! I've always tended toward a low resting (high 30s) and low max. But now, it seems like my max is in the mid 160s. The highest number I've seen is 166, at a pretty maximal effort, while running uphill.

I'm 50, and have been training for endurance sports fairly steadily since my teenage years. I know athlete's max heart rates tend to decline as our hearts become bigger, more efficient, etc. But even 5 years ago I hit mid 170s regularly when I was training for bike racing.

I'm not in spectacular running shape at the moment either. Probably could hit about a 41-42 minute 10K. I'm a little on the bigger side than some of you I suspect ... 6 feet and 175 pounds.

Anyway, I'm curious to know what anyone's thoughts are about changes in max heart rate as you progress past 50.

C0l0rado wrote:

I'm 50, and have been training for endurance sports fairly steadily since my teenage years.

COlorado, I've wondered how you've fared since 2016 Wineglass. You're only 50? Dunno why I was thinking you were M55-59 at Wineglass. I ran that marathon a bunch of times in the late 80s through mid-90s, and ventured back there again this past October. Much bigger race these days. But not too big.

I can't address your heart rate question, but being relegated to indoor stationary equipment has me pondering the purchase of an HR monitor -- for some measure to track progress. The displays on the machines are pretty much meaningless to me.

Igy nice 800

MF interesting re 4% and really nice set of 200s now I am thinking bout them thar shoooes

KP nice mile off base

C0l0rado well I have noticed a slight decline from a MHR 193.

However what I have really notice is just how tough it is to get the old ticker to red line. Probably have some issue other than my ticker that is keeping me from using all the blood my heart can pump. Maybe lower RB cell count or anemic or ????

Jtupper re pumping blood vs using oxygen

http://www.letsrun.com/forum/flat_read.php?thread=1319837

Sally V wrote:

There is someone here who has not been very kind to me in the past, and I would rather step away than possibly take away from what appears to be a good thingfor most of you. While I am supportive of standing up to one's abusers, there is a time and place for that sort of thing and I choose to fight that battle elsewhere. Goodbye.

#metoo

After your previous post, he actually posted a very unflattering photo labeled with your name. I had it removed.

First post of the year for me. Ran the Carlsbad Half last Sunday in 1:24:31 which was good enough to win 55 ag. I was a minute + faster than half back in November,. Weather was a far cry from my NYD 5 miler in 2 degrees and -14 with windchill. I was really happy with first 10 miles but then the wheels came off as the temps rose.

22 miles for week

4.75 miles in pool including a 2 miler today in 63 min

3 lifting sessions and one hour spin.

Mon. 1 hr 4 min kayak session. 12 min uphill mtn bike ride then slow 3 km trail run 18 min then 6 min 50 return downhill mtn bike ride.

Tue. 1 hr 36 min mountain bike ride with some testing hills.

Wed. 11.6 km run up on Mt Hickey to avoid the heat. Ended up limping in the last few kms.

Thu. 33 min kayak session.

Fri. 1 hr 26 min mtn bike ride.

Sat. 50 min mtn bike

Sun. 21 min uphill mtn bike then 24 min trail walk then 18 min mtn bike ride then a 26 min hike up and down Roo Hill.

I had planned to have a reduced running volume week. On Wednesday I pinged something in the left glute late in the run and walked the last 2 kms. Well that guarenteed a lower volume week.

It is feeling much improved but I doubt I will be doing any running this week.

The weather here has been hot again. We actually had snow in the mountains last week. By Friday and Saturday we were hitting mid 40s C. It is looking better this week.

Lorraine Moller was an exceptional under age runner before her exploits at the longer distances. I think she ran 2.05 for 800 metres as a 15 year old.

What a great career she had.

63 years old...prostate cancer

45 Miles this week...5 days

47 last week..5 days.

Urologist wants me to have my prostate cancer taken care of by surgery.

Medeival methods when there are non-invasive ways of doing it.

2 days each week at doc both weeks hurt mileage.

Going for proton beam radiation treatment but the only place that has it is at Mayo.

Blue Cross/Blue Shield FEP will is not accepted there.

So, Im getting ready to pay out of pocket 42000 dollars..payments of course.

Frustrating.

The medieval methods are acceptable. Treatments are being improved upon on a regular basis.

But, the insurance companies won't cover them..many reasons I guess.

I had lower abdominal surgery in 2014 to take some of my colon out, because of diverticulitis it was brutal...the whole thing just 16th century, broad axe, crude methods...but cheaper!

My running is going great though..I volunteer and race this coming Saturday.

Robert best wishes on the procedure.

Thanks Charlie, appreciated.

Igy

Hi! week 9 without missing day and no less then 40 miles

Tried to run 50 miles a couple of times but it just wears me down so I decided to run faster and shorter - ok well may faster isn't the right word :)

Mon AM Day 1 Bike FTP builder PM Workouts 3*200 3*300 2*200 all at 6:15 pace on TM - 5

Tue AM Day 2 Bike FTP Builder PM 6 miles on TM 7:58 watching basball practice - 6

Wed AM 3 miles tempo 7:11 PM Bike FTP builder day 3 -6

Thu AM Bike FTP easy bike day PM 4 miles 8:00 -4

Fri AM Bike FTP builder day 5 PM at Houghton college workout 600-400 *3 at estemated 3k effort 1/4R 2:27, 1:29 2:24, 1:28 2:19, 1:24

SAT AM FTP builder day 5 but computer disconnected got mad so I rode for 5 minutes at 200 watts + 2 spints to 500 watts - bad idea by afternoon I was crushed - thrashed, trashed and booty bashed - could only run 9:00 pace for 6 miles

Sun AM 7th day FTP nice 2*12 min threshold on bike that cleaed the legs PM 8*800 at estimated 10k effort averaged 3:25 every 6:00. Felt so good and strong!

95 on the bike using virtual ride program Zwift and 40 miles running

Howdy 50+ers,

Nice mile w/o speedwork, KP. Some interesting reading this past week too. C0l0rado, I started wearing a HR monitor several years ago for long runs only, then every day the past few years when I've primarily been riding. At 54, my HR levels off around 168 during races until the very end (last 1/4 mile or so) when I'll top out around 171-172. Workouts haven't climbed above high 160s either.

Another 200 mile riding week (202.5) with a 70 miler yesterday. I had planned to ride 80 but just got tired late. Changing winds also made it tough. Of course, it was only 27 when I started and 34 when I finished, so kinda chilly the whole time too. This morning I did a 4+ mile run, first attempt to run in 3 weeks. Didn't experience any calf pain (first time in 5+ weeks) but it's been a bit tight since. We'll see what happens when I try again on Tuesday (only going to run every other day). After running, did 22 mile ride on another chilly, windy day (26 - 30 degrees).

JM

After my 5k cc race at the end of November (19:52), I ran a couple of days per week the rest of 2017.

2018 training started January 2nd with a four miler. I've been running every other day since then. I think my body is responding well to a rest day every other day. My goal is to remain consistent, improve endurance/pace, and stay healthy.

Today was my longest run this year, 7 miles on the treadmill at 1% in 49:50. My legs are a little sore this evening so I'm looking forward to a day off tomorrow.

My goals are to enter three 5k cc races this fall and to run sub 19 minutes.

I'm feeling good because I'm starting training so early this year. By the time the races come around I'll be 54 and hopefully, I'll be healthy and in pretty good shape. I can't think of a better way to enjoy my son's final HS cross country season too!

1/15/18 Monday: off

Tues : 5 miles on treadmill easy

Wed: am/ 5 miles easy on treadmill

pm/ WU 2mi 10 x 60sec @ 539- 525 with short R of HR @ 120bpm = 75sec @ 845 pace. WD 1mile. Total 5 miles Completed on treadmill.

Thurs: 3 miles easy on treadmill.

Fri: 3 miles easy on treadmill.

Sat: 13.25 miles on the road. Includes Mona farlek, which was not done to perfection. But very hard.

Sun: 10.5 miles on the road. Easy.

Nice weather both days outdoor.

All this marathon talk has got me thinking....About keeping my word and never doing it again! I've never run a good one and have have always felt horrible. I just don't like feeling that way during and after a race. My PR is only 2:50:30 from when I was 29. According to the charts I should have been in the upper 2:20's based on my 5k/10k times. The guys I ran with back then were from 2:18-2:35. My first marathon in 1985 was in 3:00:24 after going thru 20 in 2:00. Do the math. I can still feel that last 10K! I ran my last one in 2004 in 3:01:01. I have no desire to do it again.

Coming back slowly. I can gradually feel myself getting back into it. I've been icing the crap out of my heel and it has been much better. Keeping up my little weight lifting routine 2x week.

Logged 40.5 miles for the week. Only two treadmill runs. Went like this:

M: 5 @ 7:48/mi TM

T: 5.6 @ 8:14/mi Snow & ice!

W: 6 @ 7:57/mi TM

T: 5.6 @ 7:45/mi

F: 4.3 @ 8:02/mi

S: 10.1 @ 7:38/mi

S: 4.0 @ 8:32/mi

One more week of steady easy running then I'll ease into workouts by adding strides & light tempo stuff. I really need to get back to the Saturday long run. Just checked my log...Saturday was only my 4th 10+ mile run since July 1. Pathetic!

Have a good week,

Dave

OW, this is fantastic. You do any coaching , or just advice -giving ? I don't think I have your genes, but am close in age and want to run a marathon in December--anywhere under 3:30 would be an amazing accomplishment for me. Thanks again

C0l0rado wrote: Anyway, I'm curious to know what anyone's thoughts are about changes in max heart rate as you progress past 50.

Hi C010rado.

I use my HR monitor a lot (Garmin 620 at the moment) and have for some years, off and on. It helps me keep my pace reasonable. Without a reminder I tend to keep picking it up until I regret it.

I've found for me that the rules of thumb seem to apply, mostly. That is; 220 minus my age is about my Max HR and I lose a beat a year. I got my HR up to 162 at the end of a 5k back in July, so I guess that is where I'm at.

Max HR for me doesn't seem to be affected by my condition. Getting fitter just means I run faster at a given HR. My resting rate is around 40-46 depending on what I ran yesterday.

There are a lot of formulas out there that claim to be good for calculating Max HR, but a good time trial still seems ideal.

Anyhow, have fun playing with the buttons :-)

Bob