50+ Masters Training and Racing Open Forum

73 hobby jogger miles for the week

Cavorty: Nice race and recap.
In 2016, I began running daily doubles, slowing the pace way down to just faster than a walk, so it seemed. I had great return on investment for slowing down my daily pace, pushing just the workouts. I may be going on 64, but it can’t be said I’m not slow to learn the obvious.
During Covid Era, I got away from the slower-paced running and the twice a day running 4-5 days each week. In hindsight, a large mistake by me.
Reintroduced myself to the doubles and easy pace, beginning two weeks ago. The immediate result is I am not exhausted and my important day pacing is faster. Life is clearly a series of renewing what I’ve learned. So be it.
M: morning-5.5M @ 11:13 pace; afternoon-35:00 treadmill @ 13:41 pace

T: 7.25M w/12(:30 uphill; 1:30 downhill); 3km in 16:23

W: morn-65:00 treadmill @ 12:48 pace; afternoon-35:00 treadmill @ 13:32 pace

Th: morn-5.5M @ 10:31 pace (felt so easy with really low HR); afternoon-40:00 @ 13:11 pace

F: 8.25M @ 10:35 pace

Sat: 3M; 5km in 25:41; 2.5M - 88 runners in the small local race; I passed six in the last 1.1M to take my division.
S: 14M - 11:38 mile pace to 9:36 progression with HR @ 70-80%

enjoy the week

I think I will step out of this thread and LR in general for a while.

The whole site, but especially the threads main page articles just lock up my computer (and or my phone) most every time I try to read or upload a post. This is the only site on the internet that I visit that this happens. Just incredibly frustrating.

SO I leave with an intact streak of 11,019 days of three miles plus and some okay 2022 results for this old 65 y/o.

Take care all - I will check back in a few months

40 miles

Will probably never race again. Decided not to use a Garmin anymore.

im going to replace it with a sun dial.

Greetings y'all.

Been awhile for me to check in. Had another "heart attack of the calf". Took me another three weeks for it to go away. I've had this sneaky injury four times now in the past five years. Each one sneaks up on me outta nowhere. Easy run, warm-up, track session... no matter what, IT decides when to "ping me". I always follow the plan that Coach Roy Benson laid out years ago. I try for shortcuts. Alas, I heal after three weeks - NOT running, lots of walking, and most likely curing from rest. I've got a few other care tricks like Heat Pad and Spinning BEFORE walking. But I truly believe it is what it is - TIME - to make it go away. I'm now WAY....... out of shape and fat again. 5'11" 161 lbs. Yep plus 6 lbs since Lexington Nats already. And yes I am comfortable with using the word FAT.

Cav... thanks for sharing the post re Mechanical Output with Short Hills. I am already on it.

Be Good Y'all.

For years, I had issues with calf heart attacks. I finally went to a chiropractor skilled in the Graston technique. I had almost immediate relief and was “cured” after about 10 visits. Now I do periodic maintenance with a massage gun and have had no serious calf issues in years.

fun week in nice Fall weather:

M 1:15

Tu 1:35

W 1:20

Th 1:05 w/ 4 X 3:00 hills

F 1:30 double

Sa 1:20 w/ drills and strides and volunteer tailwalking a parkrun

Sun. 2:15

time to relax and enjoy watching the Commanders extend 1-game winning streak. Have a great week,

Dave

Greetings, fellow 50+ers and welcome to the last full week of my favorite running month. I’m loving the moderate temps, low humidity, and scenic foliage. What’s not to like?

My personal “build back better” program remained on schedule for the past week. I tried out a new schedule that would allow me to run four days each week while still allowing for (hopefully) adequate rest. This week worked well to the tune of 18.4 miles. And the bonus is my pace improved by 19”/mi from Monday to Saturday. Hopefully I’ll be able to add a Little more mileage in the coming weeks. Fingers crossed! 🤞

Sun: off

Mon: 55’ CR; body at ex + med ball routine

Tue: off

Wed: 45’ CR; body at ex + med ball routine

Thu: 45’ running (3); 16 oz curls

Fri: off

Sat: 55’ CR; body at ex + med ball routine

All the best!

Greetings!

I summer I sympathised to all who live in a hot climate, but now it’s my turn to envy: we have now daily highs in low 40’s with freeze in early morn and are entering in the worst season (until the winter settles with snow).

My week was rather moderate. A virus that I caught two weeks ago is still inside. The only symptom is coughing, but I am more concerned with increased HR at rest. 5-6 additional bpm is quite considerable. Surprisingly, the HR during running is not higher than usual, but
putting cardio system at risk would be insane. Therefore, decided not to race today (planned a 5K) and avoided hard interval sessions. Also, because of a very bad weather had to use elliptical instead of running.

So, my week was as follows:
Mon – off
Tue – 62 min elliptical. Imitation/simulation of 4x1K with “500 m” in between. Effort by feel – slightly above LT. Though, actual HR was well below “running LT” (132 vs 144).
Wed – 55 min elliptical. 0.5-1.0-0.5-1.0 K with “500 m” in between. Effort by feel – slightly above LT.
Thu – off
Tue – 48 min elliptical. Again 4x1K with “500 m” in between. Effort by feel – slightly above LT.
Sat – weather improved and decided to try long intervals (1.5K) but not exceeding HR 150 (usually during intervals it goes up to 156). The first 1.5K was at 5:54 and HR=142, but after the 2nd one (at 5:51) HR was 150 and I decided not to escalate. 6 miles in total.
Sun – 5 miles easy.

Happy and injury-free running to all!

5 days 31 miles

skipped today. Just start of fresh tomorrow instead of taking Monday off.

Instead, I took a scouting drive to the ASU campus to see where the Arizona Coyotes will play. Sunday is a good time for that. The drive only took me 26 minutes. ASU’s track is right next to the front door of the arena!! I just have this mortal fear of parking garages. I mean once that arm goes down buddy, you may NEVER get your car out of there!!!! My 11th year as a season ticket holder. I still don’t know alot about hockey but it got me through a tough time when my wife was dying from glioblastoma and I’d just go in there and just forgot about life for awhile. Paid a lady 10 bucks an hour to watch my wife and just for a couple of hours let the excitement drip in my eyes.

Anyway I feel an appreciation for the Arizona Coyotes and am a fan no matter how bad things go ha… only 1100 miles so far this year. 5 races. Lets go YOTES

This was a good week of training and racing for me. Yesterday was my first XC race since I got Covid 4 weeks ago. It was a fairly tough 4mi XC course with a 125ft hill that we went up and down 4 times in the race. I averaged 7:42/mi and felt pretty good for the whole race. Compared to a few of the local runners I frequently race against, I was about 15sec/mi slower than before I got sick. I think I can get back to that prior level of fitness in the next two weeks, and, hopefully, improve my fitness a bit beyond that by Club XC seven weeks from now. 39 miles for the week -

M- 4mi walk

T- 6mi of 12x 400 walk/400 run

W- 7mi of AM 4mi walk, PM 3mi walk

Th- 5mi easy run 9:35/mi

F- 4mi easy run 10:01/mi

S- 7mi with 2mi w.u., 4mi race 30:46, 1mi w.d.

Su- 6mi trails with my son 9:03/mi

Good running to all!

M51, the morning hobby jogger all the dog walker know...

Hi all,

a busy week again. High stress, low fun. Happy to have my family. My week was:

Mo 7 miles easy

Tu of, no time

We 7 miles progressed from steady to tempo the last miles

Th 6 miles recovery

Fr 6 miles easy, 5x100m buildups with jog back

Sa 2 miles tempo in 6:40 mpm, 10x200m strides with jog back

Su 80 min recovery in beatiful forest in foliage

CM, I noticed some strenghtening of my calves after starting walking to office each work day 2x 35 min. Do you have sufficient time on feet?

BR

I am enjoying the easier-paced running with the smattering of quicker. I’ll last longer, I know, but it makes the faster runs so much the sweeter.
Not Done: if you’re still there, keep up the streak

rob’t e. lee: you don’t need no stinking watch and go ‘yotes!

Dhaaga: nice win

Old Farte: slow and steady gets you there faster

Orient: good efforts on the elliptical; my go to is my treadmill

Old Guy II: excellent race, post-Covid

My week that was:

M: morn: 5.5M @ 11:49 pace - easy; afternoon: treadmill- 35:00 @ 13:40 pace

T: morn: treadmill - 75:00 @ 12:41 pace; afternoon- treadmill 38:00 @ 13:20 pace

W: 8M w/12x:30 hills and last 3km @ 9:00 pace pickup

Th: morn: 5.5M @ 10:55 pace; afternoon - treadmill 45:00 @ 13:20 pace

F: 8.25M @ 10:25 pace

Sat: 18M - opening 6 in 65:00; middle 6 in 62:00; closing 6 in 59:00

enjoy the week

M63, 5'11", 183 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
May 2022, age 62: 3:44:06

Week Number Three after four months off due to health issues:

M - 4.0 miles (10:11, 10:11, 10:25, 11:33)
Tu- Off
W - 4.0 miles (10:25, 10:15, 10:20, 9:30)
Th- Off
F -- 4.5 miles @ 11:08/mi
Sa- Off
Su- Off
TOTAL: 12.5 miles

Thursday was four weeks post surgery. I first allowed one full week of recovery, then 1 mile three days, then doubled my mileage the next week to 2 miles, three days, then doubled again this week.

This week's 4-milers were kinda tough, though, so I'll probably maintain for a while. Hope to get a bit faster.

Run well!

Took a few months off from structured training again. I had a short lived desire to get back in the game. Lost motivation partly because of the heavy rains that just ended after 155 consecutive(one day it didn’t rain but the nearly 100% humidity even that day) days of rain. Usually I love the rain but this was more than a little too much. My new home barely survived with only one 1 foot to spare before the tiny creek that runs through the property became a 50 meter wide river. Built the home 2 meters above the normal water level and it luckily was enough. We don’t have anything expensive at this home but I did have my treadmill up on the kitchen counter. I have my priorities in the right place :)

Been running a little even with the rain and raced a few weeks ago on an extremely tough trail/road 10k and placed 3rd overall out of about 800 runners. A Kenyan and a young Thai soundly beat me but I beat the runner that was 4 minutes ahead of me in a 21k about 8 weeks ago after having Covid.

Have a few marathons coming up in December and January. Feel like I can still break 2:45 but last year was 2:46 and change so it will be a challenge. If I lose 5 lbs and get in a month of solid training before tapering, Might be possible depending on the weather. Anything above 74F at start will make it impossible.

As for this week's training, nothing worth noting and mostly just battling a terrible head cold.

Orient - Great efforts on the ellip. For me the ellip is mentally much more challenging at the same HR’s as running. The pain is more intense. Wish I had one at my home ( no gyms in the area) and might buy one this year to keep the tread company. Have the same terrible cold you described and it is persistent!!!

Old Guy II - Good effort and I had the same results in August, racing 4 weeks after a bad case of Covid. About a month ago I raced again and beat many of the runners that easily beat me in that race.

Allen1959 - Best of luck with the return to running. As Magic Shoes stated (you're already doing), slow and steady will get you to where you want to be or at least give you better odds of getting there.

I had a rough week and race day due to catching a cold. Plan was for 50-55 miles with a light workout (like a few 800s) but modified that to just 6X200 on a field. Raced the USATF 5K XC on Saturday and was okay through 2K but faded to 6th in age group as a couple guys reeled me in. Breathing was bad during and after, and my HR shot up to max while running threshold pace over the last 10-12 minutes. And Sunday's run was a wash. But gradually bouncing back, this is going to be one of those colds that takes a couple weeks to get over. Hopefully not longer than that.

CM, congrats on your race. Being sick and finish 6th at the national is really outstanding! Looking at the results it's clear that in normal conditions you would easily outperform guys No. 2 thru 5 (don't know about Dan King). Was the course tough (hilly, dirty, etc.)? I assume that since the winner - a 40 y.o. guy - showed 16:35, it was quite uneasy.

BigMango, good to hear from you. How do you survive in such hard environmental conditions? Best of luck with getting back to training and reaching your goals for upcoming races.

Allen1959, really pleased to know you are getting better after all your trials and tribulations. 4-4.5 miles 3 times a week is a good progress. Hold on!

Thanks Orient and glad to be back in the game. Going to test my fitness level tomorrow albeit with a bad head cold but it will be a starting point regardless. 90 minute drive to an area that is flat.

As for the harsh environment, I love it most days and feel fortunate to live a simple life. It helps to have an incredible partner and she has lived in big cities since 16 yo. We are the village idiots but I think the locals like us.