50+ Masters Training and Racing Open Forum

sounds as if you are making good progress!

recovery week of sorts for me -- less running and more driving (road trip with my daughter in her truck -- first time I've driven a stick shift in about 40 years. Did not stall out, which happened about once per outing when i was first learning to drive on VW beetle, so i guess I've improved)

M 1:30 + 1:00 x-t

Tu 1:00 with 15 X 30 sec (1:00 jog) at mile effort

W 40:00

Th 40:00

F 1:00 with 6 X 1:30 (5:00 jog) hills

Sa 40:00

Su 50:00 + 1:00 x-t

have a great week,

Dave

Rotation Sand / Treadmill

Sand good for pf and calf issues but too much hurts my knees .

Treadmill good for knee issues but too much hurts my pfs or calfs.

Just need to figure out a good rotation!

Goal: Sub 6 minute time trial mile in early Sept 2023 after 67 birthday.
Block consists of 2 runs: Alternate strength and endurance using Galpin's ideas. Take 3 days of no running after every run . The no running days are easy cross training with occasional endurance efforts on the bike when I feel good.
July 17-July 24)
Tuesday July 18 strength went well
10x2 minutes R 1 minute progression zone 1 to zone 3
2x3 minutes R 4 minutes progression 1 minute each : 8%x6mph 8%x7mph 8%x8mph HR peak 155
2x2 minutes R 4 minutes 8%x8 mph (5:29 mile pace ~600meters) HR peak 162

Saturday July 22 grade 1 pf left foot 20 minutes eliptical plus 20 minutes sand jog
sand felt great and does not bother my pf's. But too much sand and knees start to hurt.
Treadmill hills knees fine but calf and pf issues
Sand calf and pf fine but knee issues.

Onward!

The week that was for me:

M-7M with 4(100/100; 200/100; 300/100; 400/300)

T-7M with 80 dew point. walked the last 3/4 mile.
W-7M with 78 dew point @ 11:43 pace. last 3M@12:30 pace

Th-90:00 treadmill

F-55:00 treadmill

Sat-13M: middle 11M@9:45 pace solo. solo is a big cuz I don’t run longer runs by myself in summer heat/humidity. PT exercises have me close to my pacing from two years ago when I was fast and working on faster.
me joy the week

2nd week back into it. Started doing some pushps.

M 30

T 30

W 20 + strides

R 30

F 20 feel old

S 25 + strides

S 25

Greetings!

Got bored with monotonous training for the main 10K event on Sept. 24 and signed for a mountain trail on Sept. 9 to create some additional motivation for training.
The trail will be held on the slopes where winter Olys 2012 alpine skiing events took place. Some 850 m elevation gain on a 12K course sounds like a challenge, therefore have immediately started to run uphill. Unfortunately, the area I live in is flat. Even a 1:40-1:50 hill is some 6 miles away and requires driving to make some reps there (have no time for that). Thus, the main training will be on a treadmill.

Mon – 0:45 elliptical + 0:20 treadmill (12.5% at 11 min/mile pace for the first time)
Tue – 0:35 elliptical + 0:25 treadmill (varying incline from 12.5 thru 15 and pace from 11 thru 10.5 min/mile)
Wed – off
Thu – running on a trail. 2x2.5 km @LT pace/effort, then 4x500 m (45 sec rest) @5k pace. 7 miles in total.
Fri - 0:40 elliptical + 0:25 treadmill (varying incline from 12.5 thru 14 and pace from 11
thru 10.5 min/mile)
Sat - 0:47 elliptical + 0:35 treadmill (varying incline from 12.5 thru 14 and pace from 11
thru 9.6 min/mile)
Sun – 1:08 running on a trail, easy. Tried newly bought Saucony Endorphin Trail – feel like wood after Triumphs, but hopefully better traction will help on slippery downhill sections.

Nice week and happy and injury-free training to all!

happy almost-end-of-July. From the weather standpoint I won't be sorry to see this month go -- very hot and humid, and we lost power yesterday (only briefly, to be sure) for the first time since moving to a condo in high-rise building in 2016, thanks to torrential rain/high winds.

Anyway, ok week of training except probably pushed it too much in Monday track workout, with aftereffects on left hamstring and both calves that I'm needing to manage

M 1:20 with 16 X 400 (100 jog) at 5k effort (average = 1:33)

Tu 35:00 + 1:00 x-t + turned 62 (Social Security eligible!)

W 50:00

Th 1:00 with drills and strides + 1:00 x-t

F 1:10

Sa 1:15 with 2 X 10:00 (2:00 jog) at half-marathon effort + 40:00 x-t

Su 1:00 + 1:20 x-t

Have a great week,

Dave

Greetings, fellow 50+ers. I am more than ready to say goodbye to July and hello to August. After nearly 8 weeks of M-F radiation treatments, it will all come to an end this week. Now just hoping that it was worth it. 🤞

I am now at an age and physical place that I avoid running in oppressive heat. So this week’s heat wave put a small dent in my weekly mileage. The good news is that a cold front came through overnight and I awoke today to conditions reminiscent of early fall. It’s a beautiful day and this morning I had my best run in quite some time. I am hopeful that the combination of waning radiation side effects and crisp air will help me improve both the quality and volume of my running in the coming days and weeks. Life is good!

Sun: 29’ running (2); swim; body wt ex + med ball routine

Mon: off

Tue: 30’ running (2); body wt ex

Wed-Sat: off

Sun: 31’ CR; body wt ex + med ball routine

All the best!

The last few weeks before our local XC series starts are going well. Starting in 3 weeks we'll have 6 series races going every other week, then a 3 week break to the series championship race, and USATF Club XC 4 weeks after that. 50 miles for this week -

M- 9mi walk with AM 5mi, PM 4mi

T- 6mi walk with 100m stride every 1/2mi

W- rest

Th- 9mi walk with 100m stride every 1/2mi

F- 7mi walk with 100m stride every 1/2mi

S- 8mi trails 8:07/mi

Su- 11mi with 1mi w.u., 10mi 7:34/mi

Good running to all!

Goal: Sub 6 minute time trial mile in early Sept 2023 after 67 birthday.
Block consists of 2 runs: Alternate strength and endurance using Galpin's ideas. Take 3 days of no running after every run . The no running days are easy cross training with occasional endurance efforts on the bike when I feel good.
July 25 - Aug 1
PF is improving was able to do 1 good run on the treadmill.
Thursday July 27 Treadmill run
10x2 minutes R 1 minute progression zone 1 to zone 3
8x4 minutes R 1 steady effort 135-142HR just under 8 minutes per mile pace

Sunday July 30 bike

5x2 minutes standing with the last 30 seconds 1-1 breathing so pretty hard

Onward!

BigMango...what treadmill(s) do you use that you can carry under one arm? I need something like that. Many thanks!

This seems to be the best place to ask this question. I am 57 years old. I am running 50-60 miles trying to get a PR in the marathon. I live in Florida so the earlier the runs the better before it becomes unbearable. That means I am up at 4:30-5:00am most days.

But I am getting a little bit unnerved by how many naps I need each and every day. Honestly, I can't eat a meal without needing to wander to the bedroom for 15-30 minute power naps. I must take about 4 and even 5 per day some days.

A non runner would look at my routine and tell me that is to be expected. But what about you masters runners, do you feel tired as much as this? Is it just par for the course on mixing high milage and aging?

I was doing marathon training at age 60, around 70 mpw. I slept 7-8 hours per night but never took naps. All my life I have found that taking naps makes me feel awful. I never nap unless I'm sick and am not running at all.

My husband, a bike racer, has been a napper all his life, but never more than one per day (usually 30-60 minutes).

4-5 naps per day sounds excessive to me, even if they're short.

As 73 yr old I need about 8-1/2hrs of sleep when I'm training at 50-60mpw. If I don't get it at night, I usually end up napping in the afternoon to catch up. Sleep requirements seem to be pretty variable among individuals. I know from talking to Deena Kastor back when I used to go to Mammoth in the Summer that she wanted to get 10 to11-1/2hrs of sleep when she was in serious marathon training.

Just easing back into it again after a knee issue put me out of action for over a month.I have struggled with some injuries since returning to running (and cycling) after the 6 month prostate hiccup.

My very cautious 2 week comeback.

Mon. 17th. 55 min kayaking

Tue. 64 min mountain bike

Wed. 82 min mountain bike

Thu. 7 km steep hiking with some gentle uphill jogs then ran up a 1.9 km hill in 17 mins. Easy km walk d/h home.

Fri. 58 min kayaking

Sat. Zilch. My 97 yo mother passed away in the morning. Spent the day in Melbourne.

Sun. Headed off with some walkers ahead of our club 10 km trail race. Hiked to 5 km then ran 3 km in 19 mins then hiked/jogged last 2 km, total time 80 mins.

Mon. 24th. 81 min mountain bike

Tue. 54 min kayaking

Wed. 63 min mountain bike

Thu. Hiked 3.4 km from home 32 mins then 3.2 km uphill run 20 mins then 4.6 km hike and jog home 40 mins.

Fri. 56 min kayaking (2 x 800 2 x 200 efforts).

Sat. 69 min mountain bike. Rest of the day race officiating.

Sun. Did a brisk 2 km hike on a hilly circuit then headed off with walkers Dylan and Jim ahead of hilly club 6..5 km trail race. Walked to 1.5 km then ran 4 km in 25 mins. Walking the last km until old buddy Bayo caught me. Bayo has PD and was having a struggle so I jogged the last 500 with him.

Not too impressive but it's a start.

My condolences on the loss of your Mom. Best wishes to you and your family,

Dave

I'm 61 and was running 40 mpw pre-injury - having a 45-60 min nap definitely helps.
The same held true in my early 20's when I was running 80-100 mpw. That said, I can't imagine taking 4-5 naps a day! Nor have I ever heard of such. Definitely not normal. You need to see a doc and get some blood work done.

^This. That level of fatigue might suggest that you're not getting quality sleep at night. If you're routinely getting up at 4, are you typically going to bed at 8? I think Charlie has posted about his fairly aggressive sleep-hygiene routine.

Sonogno , Sorry you lost your mother. Nice to see you back.

older runner, Let me add a meager 2 cents to the good advice already given. If your early running results in less sleep? consider switching to indoor treadmill and sleep in! In my early 40s I did a high mileage experiment held 80+ for a few months with a peak of breaking 100 . This increase in miles required a 45 minute refreshing daily nap .

Thanks for the input. I believe I have a quality of sleep issue going on that needs to be solved. Seems to me with the high volume of miles I should sleep soundly instead of getting up so often. I don’t drink. No caffeine except one cup in the morning.