50+ Masters Training and Racing Open Forum

After 4 weeks of a little over 40 miles each I cut back to 30.6 last week. I did my usual twice per week weights, and a little more cross training than usual. Now time to ramp up some more for a planned marathon in February. For those of you dealing with injuries good luck on your recovery, and for those of you staying healthy happy running.

Last week, I found myself walking down stairs at a building that I hadn’t been in since last spring. When I reached the bottom I realized how easily I descended the long flight. Last spring, I barely got to the bottom upright.
After a year of buying and returning over 15 pair of running shoes, I’ve landed on the three models that fit my new running style. The others I tore out the inside front of midsoles from the constant heel whip.
What I’m getting at is that I have restrengthened the ligaments around both ankles so that I can walk; I’ve strengthened the hip muscle, etc. to allow my running form to look like I’m running and not simply throwing myself forward.
For all that improvement, I’m thankful that I can run. Now, about my dead thyroid and the Type II Diabetes.
Saturday: raced a 13.1 on 14 weeks of 40 mpw, with a weekly 10-11 mile run, a day of speed, a short tempo day, and three easy days. Won my age division, 60-69. And, I broke 2:00, which is my fastest race of the year. In 2022, my half marathons were in 1:44. (In 1982, the half marathon time for me was 1:14, but that was a different life.) The effort feels the same. The enjoyment is the same. Just takes longer to get the damned thing done.
No excuses. Onwards.
Enjoy the week.

trained in arvo on treadmill.

7km, including 5x300m@16kmh with 1 minute walk between. That was hard.

Did 3 sets stepups, walking lunges, hypers, walking RDLs and calfs and abs tonite.

Mon. 20 min easy kayak then a 90 min mtn bike ride with about an hour of solid gravel and xc riding the rest just low gear rough terrain riding

Tue. 13 km hike and run on Mt Tarrengower in 100 mins. with about 50 mins running, mostly steep climbing.

Wed. 80 min kayak.

Thu. 12 km hike and run in 90 mins. with about 45 mins of running xc and trail.

Fri. Drove down to Melbourne to help my son move house, quality time with my twin 8 month old granddaughters. No chance to get out for any training.

Sat. Arrived home late afternoon after more moving. Managed a 75 min mountain bike ride with about 45 mins fast gravel riding the rest very easy low gear rough trails.

Sun. 10 kms of steep hiking and running in 90 mins with 50 mins of running both up and downhills.

Pretty happy with the week really. I thought I might get an easy trot in on the Friday but we were flat out with the move.

My current approach with running is to just get out for about 90 minutes on the feet and try and include 5 to 8 kms of running. Doing similar with the bike, just spinning around the rougher singletrack then working for 15 to 20 kms a bit harder on better terrain then cruise back on the singletrack.

Greetings, fellow 50+ers and Happy Cyber Monday!

No significant news to report. Just more of the “new normal”. Put me down for a smidge above 13 actual running miles for the week.

Mon: off

Tue: 58’ CR; body wt ex + med ball routine

Wed: off

Thu: 47’ CR; body wt ex + med ball routine

Fri-Sat: off

Sun: 45’ CR; body wt ex

All the best!

For those not on Facebook, news is just out that our friend MikeF, died today. Incredibly sad and shocking.

No other information yet.

Dave

Good man, the best:

So sad. RIP, Mike.

I never me Mike in person but have known him online for more than 20 years. Always the nicest guy, and his garage and facebook feeds were legendary. Really sad to hear this. Condolences to his family and friends.

Condolences. Especially around the holidays. So sorry for your loss.

Here's to Mike F and his running library/garage, RIP.

I can relate to his obsession, starting as a teen I inhaled every shred of track & running news and info I could get my hands on. I'd look at old issues of Sports Illustrated on the micro fiche in my high school library to catch up on the careers of Ron Clarke, Jim Ryun and the like.

Last week I ran four times, total 22 miles, average pace around 8:35. Slowly starting up again 3 weeks after running a marathon.

AM, I am delighted for you, returning to racing. Nice start! Best wishes going forward.

Kudzu, thanks for the heart rate info --- over here, I am all over the place. I'll see 138 on a tough tempo run if I have a glass of red wine the night before. On the other hand, if I don't sleep well, I might do an easy 7 miles with a rate of 170+
I love the one glass of red, but in truth it affects my running and sleep at 66--I'm looking to cut from around 6 drinks per week, to 2-3 per week, in this marathon training cycle I am just starting. The better I sleep, the better I can run.

Orient, those are darn good 5K performances! I'm a year older than you, but quite a bit slower.

CM, the 39+ Turkey Trot is also great.

Happy running to one and all.

Last week and this week I'm just doing some easy runs and a few strides to recover and get well rested for Club XC in less than two weeks. I was saddened to read today of Mike F's death. I didn't know Mike well, but for about 10 years we were closely matched in speed and seemed to end up battling it out at Club XC and other races a couple of times each year. He was a wonderful ambassador for our sport and will be missed by many of us.

Big Red, your comments about wine consumption mirrored my experience. A couple of years ago at age 72, I started feeling like my two glasses of wine with almost every dinner, were affecting my ability to recover. My heart rate, HRV, and sleep did improve with less wine consumption. I worked my way down to a 1/2 glass of red wine, plus a couple of alcohol-free days each week, and that level doesn't seem impact my training. I would be a bit disappointed if I have to totally give it up as I get older, as I do really enjoy my wine with or after dinner.

Good running to all!

Was your friend from Colorado?

He was.

OK then it appears we have some friends in common (irl). My condolences. It was quite shocking considering he was my age & a runner.

last night, 4km warmup/warmdown

300m 51.3, 200m 33.45 and 32.98 6 and 5 minutes between. felt the lactic after 200m of first 300m.

happy December. good week here until seeing Commanders walloped by Dolphins this afternoon. They should have treated it like an informal pickup game and reshuffled the teams at halftime ("we'll take Tyreek Hill the rest of the way")

M 1:15 double

Tu 1:25 double

W 1:10

Th 1:00 + 1:00 x-t

F 1:15

Sa 1:25 incl. 5 X 2:30 fairly hard hills (jog down recovery)

Su 1:10 + 1:00 x-t

have a great week,

Dave

Just a quick update, 61 miles (8.5 hours) on what turned out to be weather week with cold, some rain, more cold, wind, and today unexpected snow--they called for flurries for an hour but it snowed all morning and there were a few inches on the bike path. However, turned out to be a nice run (13 miles).

My somewhat chronically sore hip/glute was acting up all week so I'm adding some additional exercises to what I already do to keep that at bay.

Greetings, fellow 50+ers. Happy December!

No big changes here. November’s runs totaled 55 miles and I had another typical 12+ for this last week. As my PCP told me recently, I’m boring. My spouse and friends might agree. 😁

Mon: off

Tue: 47’ CR; body wt ex + med ball routine

Wed: off

Thu: 47’ running (3); 16 oz curls

Fri-Sat: off

Sun: 47’ CR; body wt ex + free wts

My condolences to the family and friends of MikeF. He will be missed.