50+ Masters Training and Racing Open Forum

40.7 miles. Hobbling. Im probably taking more time to train now than when my weekly total was double this. Ran on the treadmill twice just a couple of miles and I did the last .25 all out. The temperature here is 113-118 so all of my workouts have been between 3-4am. With the treadmill and weight lifting later just to get out of the house.

I had so much fun going back home to race, I’ve decided on doing a farewell tour of back home races. I’ve stopped racing and volunteering here where I live.

The race I’ve got my plane ticket bought for really brings back memories. ( 1987 or 88) Another of those Midwest festival races where you smell either cow poop along the way or something on a slow cooker barbecue along the side of the street. This race was notable because I ran 17:41 that day and it was my third 17:41 5k of the year. Sort of strange. But what really stands out as a memory there was the time this real competitive buddy that I knew wanted to win BOTH trophies. The overall 5k and 1 mile winner. Both trophies were nice BUT as we tried to explain to him , the one mile is for the kids!!!! Middle School, elementary school and occasionally maybe one or two freshmen kids.

It didn’t matter. He wanted both trophies. He won a hard fought 5k. He and a University of Evansville runner both nearly broke 16 minutes and then it was time for the kids mile. And nobody left.

The kids were lined up. And here he came. My buddy and he was wearing track spikes! Everyone howled!!! The last thing I remember before the start was the little kid next to him… not quite waist high, looking up at him!

Well sir, he fell apart. I think he did finish second but one of those little kids beat him and the ground shook with laughter….he didn’t even pick up his 5k trophy.
And that’s where I’m going. So long running.

wow, some of the temperatures people are reporting sound awful. Plenty hot here (DC) and humid, but not reaching 100.

Cross-training and easy runs for me this week except for one set of strides, which felt ok. Ran parkrun as a progression run (23:51), and I plan a test track workout tomorrow before deciding if calves/hamstrings ok enough for my club's annual track mile friday night. From watching women's 1500 from Paris today I think I have the strategy down (run incredibly fast), so now I just need fitness, speed, and health.

have a great week,

Dave

I had a somewhat disappointing but unsurprising result in my 10k Thursday. I was hoping to keep it around 7:10/mi pace, but ran 7:34/mi pace. I confirmed that a stretch of inconsistent training at lower volume and lower intensity does not lead to better race results. I got the first mile out in 7:07, but then was stuck in the mid to high 7:30s for the rest of the race. What did surprise me was my race heart rate. My normal 5k-10k race effort HR the last couple of years has been in the 155-165 range. On the 4th I averaged 130HR with a max of 138, with my legs feeling heavy and slow. I clearly need to get back to my usual training volume with an appropriate amount of high intensity, high HR work in it. My next race will be the late August first race of our local XC series. Plenty of time to improve by then.

Good running to all!

My best-laid plans for this week took a hit with the horrific heat wave we've been having. I ended up running only three days for 21 miles total. I skipped Tuesday because of a sore Achilles, spent Wednesday hiking up in the mountains (hot even at 7700 feet!), and then took Friday and Saturday off from running because it was just too bloody hot. It was still too hot today (and lightning off in the distance) but I forced myself to do a 6.2-mile run with some hills, finished feeling very hot, and my chronically iffy right hip went into spasm immediately upon finishing. So it looks like I'll have to start next week with one or more days off to get that under control. Bummer. I did get in 72 miles on the bike, which is a good option in warm weather, and 5350 m of swimming, although the pool is almost intolerably hot (it's heated but not cooled!).

I want to retire to some place like Eureka, but I can't convince my husband of it.

Good running to all!

best of luck with the injury management, and I hope the worst of the heat passes soon. Rumor has it that it's coming east -- a little hard to picture, as we're already at sort of a ceiling effect on normal summer heat/humidity by DC standards.

Enjoyable running week for me, highlighted by:

test track workout monday: 200/400/600/800/600/400/200 (200 jog recoveries) at mile effort -- average 1:29/lap

Mile race friday night 5:48.5, fairly evenly paced except for a little quick on first lap jockeying for position and a little slow on second being too patient before passing someone who'd started too fast.

I think this may be a PW, and 8 sec slower than most recent (2 years ago), but that's no surprise given other race/workout times, and I'm pleased to still be under 6 minutes, which I hope I can keep up deeper into my 60's (now 62.9) for the minutes/decades numerology. If I can break 10 minutes at 100, I'll really be excited.

obviously not an encouraging time in the regular world, but hope everyone has a good and healthy week of running,

Dave

Greetings!

Dave, 5:48/mile is quite decent, congratulations!

My week was close to average. Two easy days - Mon-Tue - after a trail race, and then back to my usual plan. Two workouts: the first one on Wed. - 4x (4:35-4:42) on a trail course at 5K effort by feel, the second one on Sat - 3x2K at 10K pace on road. At 86F+, both. Because of heat (this temp is quite abnormal here) had to shorten the long run to 1:10.

Best of luck to all!

I have not posted for a couple of weeks, but nothing special going on. I've been doing some tempo type speed for a half marathon next month, and I'm up to a 44.6 mile week for a fall marathon or 2. Plus weights twice a week and some bike riding, rowing, and other cross training. Stay cool and stay healthy if you can.

Mon: 3 miles. Tendinitis and nerve impingement in right foot came back with a vengeance. Talked to retired Dbacks trainer at the gym I go to, he said stretch it! I said I do stretch it. He said “ your not stretching it enough”!!!!!

Tue: 5 miles. 95 degrees at 3am. 1 mile walk. 6 sets curls pull downs and bench.

Wed: 5 miles. 96 degrees. 4x200 go through the motions uptempo ha Right foot throbbed.

Thur: Could only run 1 mile. 2 mile walk, 1 mile on treadmill later all out last 2.5. Soaked foot in hot tub. 105 degrees before noon.

Fri: 5 miles. Terrible pain. It was a hobble. “ stretched the hell out of it”….. that actually helped. You know what? I think it’s the walks that cause the tendinitis! .50 mile walk.

Sat: I could hardly walk. “ stretched the hell out of it”, iced, “ stretched the hell out of it” , ice, soak it helped. No running. 6 sets curls, pull downs and bench.

Sun: 3 miles, way less pain. Promising.

47th year of dedication. Cancer survivor, 4 miniscus surgeries, 5-6 cortisone shots in knee, 6 or 8 in back, 4 in feet. Colectomy.

Still obsessed with “Picketts Charge” re-read George Stewart’s book on the subject and for the 2nd time read the reminiscences of EP Alexander, Longstreet artillery commander. Excited for my monthly breakfast out tomorrow…always go to a new place. Don’t care if the food is good or not…….

This made me laugh. I think I’ve been told “…you doing it wrong!” regarding stretching more times than I can count.

I used to be anti-stretching, probably for no other reason than I’m just lazy. But, also, Ed Whitlock and Gene Dykes did/do not stretch. I’m blaming these two icons for all of my running woes as, surely, it can’t be my fault…haha..

I stretch three times a day, and I swear the standing figure 4 table stretch has single-handedly fixed my hip flexor problems. I do some other eccentric stuff for my hips and my posterior tib problem that is definitely improving.

Right now, I’m doing Gallow-walking 2 min on, 1 min off for 15 minutes every other day. I walk 15 min 3 times a day every day and 2X on the “run” day. I’m probably being too cautious as this is certainly some low-level stuff; but, I’m totally pain-free and I have not been able to say that since May of ’22. The progression will be 3/1, 5/1 then all running, then increase the run minutes, stopping at 3 miles. Any increase from then on will be increasing the walking distance.

I’ve found I do much better with lower distance but a little more tempo in training. I found this in my log book but if you go back to page 179 of this very thread, I recorded a 21:20 5K off very low mileage training. That was 10 years ago, so, obviously, a FEW things have changed since then.

Have a good one!

Greetings, fellow 50+ers! As feared, the oppressive heat has limited my running recently. To add to that, my legs have exhibited some weariness during this comeback, so some extra rest has been helpful.

Lately I have found myself slightly stumbling at times during my runs. I’ve always been a close-to-the-ground kind of runner, but never really got tripped up as often as it seems now. I’ve long been a midfoot/forefoot lander, but am going to try for more of a heel landing moving forward. I know that will slow me down (if that’s even possible), but staying upright is important.

So put me down for about 13 miles, so far, this month. I’ll spare you the details. We’re in the midst of another heat wave, so I don’t expect to run again until Thursday. I’ll try for a walk tomorrow. 🤞

All the best!

My last 2 weeks.

M. 5.5 km hilly hike. 50 min mtb ride. 3 km run trails 18 min.

T. 3.5 km hilly hike 3 km trail run 17 mins. 50 mins mtb ride.

W. 85 min river kayak. 12 km trail hike.

T. 4 km uphill trail run 27 mins and straight into 3 kms steep trail hiking then 3 km downhill run in 15.50.

F. 2.5 km hike. 90 min mtb ride.

S. 5.5 km hike in the morning. Late 2 km hike and 1 km run in 5 mins.

S. 1 km fast hike into 11 km very hilly trail run in 77 mins last 3 kms in 16 mins 1 km fast walk to cool down.

M. 60 min mtb ride and 3 km run around our very muddy paddocks in 19 mins then 5 kms hike.

T. 3.5 km hike into 3 km hilly trail run in 17 mis.

W. 70 min mtb ride 5km trail run in 29 mins then 3.5 km hike.

T. 3 km hike into 3 km run in 16.30 then 6 km hike.

F. 85 min river kayak. 5.5 km hike.

S. 80 min hilly muddy mtb ride.

S. Club run morning. 2 km jog 2.7 km run in 13 mins then 5 km jog in 32 mins.

6 days a week of a short sharp kettlebell workout.

Feeling pretty fit. I have been focusing on cleaning up the diet a bit. 3 weeks campervanning around NZ back in May might've seen the skinfolds blow out a little.

Mid winter here and a bit colder than typical but not too bad.

I retired officially back in Feb but had been on paid long service leave since October. Living the easy life.

Not sure I will return to racing seriously or any hard training. I am enjoying not putting pressure on myself when I run (or ride or kayak). I push the last km on most of my runs but don't bust a gut. I am enjoying rolling around in our low key club races at a relaxed tempo effort.

Good to see you are doing a bit Steve/Rtype.

Cheers.

Greetings, fellow 50+ers and Happy National Ice Cream Day!

Despite all of my whining last week, I ended up overachieving this week with nearly 15 miles of actual running. The heat finally broke, so I came out of hiding a bit. The summer heat and humidity remain issues for me, but they dropped a bit this week which gave me a bit of courage. Unfortunately my legs remain dead, especially after the first 2 miles. I’m hoping they will regain some life with continued training. 🤞

Sun: 47’ CR; body wt ex

Mon: off

Tue: 35’ CR w/ utility pole fartlek (5 x 1 on / 3 off); swim

Wed: off

Thu: 43’ running (2); 16 oz curls

Fri: off

Sat: 47’ CR; body wt ex

All the best!

34 miles. 3 weight lifting sessions one stair climb session. ( 25 steps up X 5 first time.)First session of that kind since I re-read Lydiards book on masters running, the one with Barry Magee on the front. ( I’ve been a collector of old running books, particularly biographies for many years and just pulled that one out several nights ago)

I noticed muscle loss in my early 50’s or rather my late wife noticed it in me. So, I’m doing steps and stationary cycling twice a week to work on the thighs. I have no knee lift anymore and maybe this will help.

Very disheartening and embarrassing reading the threads about masters runners, particularly masters runners and PED’s….Absolutely fascinating back and forth on that and made for fascinating reading.

I wonder how many on the roads in all the decades past I can remember this even being a topic. I travelled with a running friend in the summers of 87 and 88, who used to take 2, no doze tablets, two hours before each road race ( 20 races a year) … I used to drink a cup of gas station coffee two hours before. As a joke, it had to be along the way to the race… and it had to be gas station coffee…

Every penny I ever made and saved in my life was because of this sport and those two fascinating threads, really shocked me.

I drink a lot of coffee, but nobody told me it needed to be gas station coffee! ... good job on the stair climbing -- I've only done that occasionally but always a good workout

Launched my fall marathon training cycle yesterday with hill repeats, and recovery day today was a modified triathlon -- elliptical, trail running, and canoeing. Very pleasant to have a bit of a break from recent heat wave.

have a great week,

Dave

M. Hike into a 3 km run in 16 mins, hike to cool down. 12 km mtn bike with middle 7 km at a solid effort (20 mins) the rest low effort tricky terrain.

T. 4 km hike. 14 km mtn bike with middle 7 kms in 20 mins. Late evening run 3 kms 17 mins.

W. 13 km mtn bike middle 7 kms in 20 mins. Hike into a 3 km run in 16 mins, hike to cool down.

T. 14 km mtn bike middle 7 kms in 20 mins. Hike into 3 km uphill run dipping just under 17 mins, hike to cool down.

F. 85 mins river kayak session.

S. 25 km dirty, muddy, wildly windy mtn bike ride in 97 mins.

S. 2 km shuffle then club run of 10 kms on good mix of trails in 53 mins.

Cheers.

We had a brief retreat from extreme heat to just "normal" summer heat, but I couldn't make much use of it because my cranky hip was acting up.

Mon: 24 miles bike, gym (legs), 1300 m swim

Tues: 24 miles bike, 1350 m swim, gym (upper body)

Weds: 7.2 mile run in 74 min (10:17/mile), gym (legs)

Thurs: 7.4 mile run in 77 min (10:24/mile), 1350 m swim, gym (upper body)

Fri: 24 miles bike, gym (legs)

Sat: 6.2 mile hot hill run in 63 min (10:10/mile), 1350 m swim

Sun: 28 miles bike, gym (upper body

Saturday's run was near a race effort and the fastest training run I've done since initiating my comeback last fall. Still being over 10 min/mile is pretty sorry stuff, but a few months ago I was over 11 min/mile on all training runs, so this is progress. I just hope I can keep the RA in check well enough to keep running often enough to continue making progress.

I hope the hip will settle down next week, but it may be too hot for me to make much use of it, with more "extreme" heat in the forecast. Looking forward to spending the first ten days of August sitting in my air-conditioned house watching the Olympics.

Happy and healthy running to all!

Amkelly after coming back from a combo of medical and injury issues my training pace was very slow. Most runs around 6 min per km pace. I was grinding away but barely improving and not really enjoying my running.

That is why I am currently mostly doing shorter runs now. I am now finding myself comfortably rolling along at 5.30 to 40 per km and progressing to low 5 or under toward the end of my 3 to 5 km trail runs. On Sunday's 10 km club run (a race I wasn't racing) I accidentally found myself rolling along at 5 min km pace with another runner early on and it felt smooth and easy. My efficiency has improved dramatically in recent times despite the low volume short run approach.

There were a couple of comments about stair climbing earlier. The stair climbing machine is one I like to use at Planet Fitness, along with the elliptical. This week 1800 steps on the stair climber, 2.8 miles on the elliptical and 3000 meters rowing one rainy day. Also 2 times lifting weights, 43.5 miles biking and 45 running. So a pretty good week.

Greetings, fellow 50+ers and Happy Olympics!

This week it was back to the plan with three runs totaling just over 12 miles of actual running. The weather cooperated with no serious heat and just one day with excessive humidity. This was the best I’ve felt in a long time, so I’m hoping I’ve turned a corner. 🤞

Sun-Mon: off

Tue: 47’ CR; body wt ex

Wed: off

Thu: 42’ running (2); 16 oz curls

Fri: off

Sat: 51’ CR; body wt ex

All the best!