Thank you Orient.
Thank you Orient.
M65 here. Monthly check in. Nothing exciting to report and that’s a good thing. Knock on wood (and any other superstitions for luck) I continue to plug along injury-free. It took a long time to get over the posterior tibial tendinitis, and even longer for my hip flexor/piriformis issues with both hips, but I continue to gradually bump the minutes up each week, now at 28 every other day on steep rocky trails. I walk an extra 30 min on run days and 60 on alternate days plus a dumbbell workout every day.
My fitness is increasing to the point where I am tempted to race, but doing the cost/vs/benefit calculation I’m not sure it’s worth the risk. I’ve met my goals which are to be fit, healthy, and feel good. I like competition but I tend to make poor training choices in preparation for races. I’ve decided to punt that decision off until the spring. Is it possible to be a regular “Joe Blow” that just runs for health and fun? That’s harder to answer than it seems.
Have a good one!
Decent week of training...had minor IT band irritation last week but seems to have diminished.
Mon - light 3.5 mi @ 8:51/mi
Tue - 5.5 mi @ 8:37/mi
Wed - 4.75 mi @ 8:40/mi
Thu - 9.5 mi progression run - 7.0 mi @ 8:50/mi / last 2.5 mi @ 7:38/mi
Fri - 5.5 mi @ 8:53/mi
Sat - 5.5 mi @ 9:02/mi
Sun - 10.5 mi long run with fast finish - 7.5 mi @ 9:02/mi then last 3 mi - 7:48 / 7:41 / 7:28
44.75 miles total
New Years Day half upcoming and shooting for around 1:40 - 1:41 assuming somewhat decent weather. Complimentary Chattanooga whiskey served after so will numb the pain if I miss the mark!
Happy Thanksgiving to all and stay healthy.
- ShuffleMaster
Mon: am 3 miles/am 4.5 miles
Tues: 6.5 miles
Wed: a.m 3.1 miles/a.m 4 miles plus 4 sets curls, pull downs and bench
Thur: a.m. 4.1 miles/p.m. 3 miles
Fri: a.m. 5 miles. Extreme pain. These runs are just a shuffle./p.m. 2.3 miles pain level only around 6.
Sat: a.m. 6.1 miles pain level around 5-7.
Sun: a.m. 3 miles.
Tremendous pain. Knees, then sciatica from chopping my stride down to try and tolerate pain better. 44.6 painful miles for the week. Ortho appointment,December 5th. Hopefully another round of cortisone shots will get me through next year. I’ve consistently trained hard for 48 years, I’d like to make it to 50. May miss yet another Turkey Trot unless I swallow my pride and decide to show up just to be with some fellow runners. The park is walking distance from my house and I can hear people having a great time when I can’t show up.
Rtype, good to see you're still making progress without backward steps. I had a similar choice about whether and when to resume racing when I started my comeback a little over a year ago. I decided to err on the side of racing "too soon", because it provided great motivation. My first couple of races were really embarrassing but I think they helped me in the long run.
ShuffleMaster, everything looks good leading up to a half marathon!
I logged 40 miles for the week including my local (4 miles from home) turkey trot yesterday. It was supposed to be 5 miles but they had to reroute the course at the last minute as the rustic wooden bridge on the original course was washed out. That was a good thing as the approach to the rustic bridge was unpaved and would have been a shoe-sucking mud pit after rain the night before. The revised course was entirely paved with some big puddles but good footing. Unfortunately it was clearly short. I felt I was running very hard the whole time, and I was initially elated to see the clock read 43:xx at the finish. However, afterward I talked to a couple of friends who are experienced runners and race a lot, and have a very good idea what they can do. They estimated that the course was short by one to one and a half minutes, and since I'm slower than they are, it's probably closer to two minutes for me. So I'm logging it as 45-high, which is about what I would have expected based on the 5K and 10K I ran last month. There were no age-group awards but I would have placed second in F60-69, about a minute behind a faculty colleague of mine who I had no idea was in my age group--she looks about 50 but is actually 62!
I woke up this morning feeling great and ran an easy 8 miles to finish out the week. I'm currently planning to run one of the 5K turkey trots on Thanksgiving morning, hoping that it will be on a correctly measured course...
Happy Thanksgiving to all!
A good easy week for me getting my legs fresher for Club XC. 6 days of 5mi of 400 easy run/400 walk plus 1 day of 8 miles on trails at 9:40/mi pace with my son. Now, I just need to not gain 3-4 lbs over Thanksgiving weekend.
Happy Thanksgiving and good running to all.
Just over 50 miles for the week, with the usual cross training and 2 weight lifting days.
It's been almost 2 years since I had a heart attack, and open heart surgery for an aneurysm. Most of the medical workers were good, but one nurse said I was probably done running marathons. I should find her and show her my age group awards I've won since then, including the ones from marathons. Other than the normal slow down as I get close to 71 years old I have not lost much at all. And my cardiologist said I'm doing fine, no need to come back for a year instead of 6 months. Life is good right now.
Hope you all stay healthy and have a good Thanksgiving.
congratulations! which marathon was it? Hope your recovery goes well.
ok week for me continuing mostly to take it easy -- hardest effort was progression-run parkrun in 22:40
Now to regroup from bizarre Commanders loss to Dallas -- missed two extra points incl. one that would have tied it with about 20 seconds left after 86-y.o. TD pass got our hopes up. Gave up two kick return TD's. Ouch.
have a great week,
Dave
Coyote, belated congrats on your 3:03 marathon. That's excellent--which marathon was it?
I had a solid week of 40 miles in 6 days of running, including a 5K turkey trot on Thanksgiving morning. The race was a bit of a fiasco. Dense fog made driving 75 minutes to the race in the dark rather white-knuckling. Then I was in no hurry to stand behind the starting line freezing before the start, so I jogged around until the last minute. When I did go to line up I met a solid mass of humanity and I had to choose between going to the very front or the very back of the pack. Fearing I'd get run over at the front, I went to the back, with the walkers and stroller-pushers. The race had chip timing at both start and finish so it didn't matter that it took me 3 minutes to reach the starting line, but even after I started there was no place to run with nearly 1500 people jammed onto a narrow road. I spent the whole first mile trying to work my way through huge clots of walkers and slow joggers, weaving back and forth across the road, slamming on the brakes and then accelerating to get through a transient gap, jumping up onto the sidewalk and back down into the street...I lost a lot of time and expended a lot of useless energy. I was passing people all the way to the finish and felt I was running well at the end, but ended up with an official time of 29:07, a full minute slower than my 5K last month. (Possibly I was also still a bit tired from my 5-mile race 5 days earlier?) Anyway, I got a good hard workout that I wouldn't have otherwise done and I felt physically good doing it, so all is well.
I finished the week with a 10-mile "long run" today and am now enjoying the football games prior to going back to the grind tomorrow. Two more weeks of the semester and I'm done.
Happy and healthy running to all!
Thanks dhaaga and amkelley. That was in Indianapolis. Recovery has been okay, did 50 miles this week, but legs still pretty tight.
Have a good week everyone and hope that you can stay healthy in your running journey as we wrap up another year.
44.6 miles for the week as I get ready to finish the year with one more marathon and a 5k. I was thinking about running the Jekyll Island Marathon in January, but saw it was sold out already about a week ago. So I looked up the Georgia coast to Skidaway Island, but they just have a half marathon this year, not a full. I just saw that Jekyll Island added some spots, but was almost sold out again. But I already signed up for a race in another new state. Georgia has enough marathons to get in one sometime if I keep doing new states. Marathons seem pretty popular now. Grandma's is already sold out for next year.
Another good easy week for me getting my legs fresher for Club XC. 5 days of
5mi of 400 easy run/400 walk plus 1 day of 6 miles on trails at 9:35/mi. One knee was a little sore this morning so I took today off. I just gained 2 lbs over Thanksgiving, and I worked off 1lb by this morning, so I'm calling the Thanksgiving holiday a total success at this point.
Happy holidays and good running to all!
M50 here. Looking for some advice to improve my mile time. Ran 16:23 for 5k last Thursday and ran 4:57 for an indoor track mile today. I thought/hoped I would be in the 4:40s. I run 35 miles a week, no workouts, but race a 5k almost weekly. I’m thinking about adding in weekly 8x200s in 34. Target mile race is 6 weeks away. Thoughts?
I really don’t see much value in the 200s. I would target 600m to 800m goal pace, half the distance recovery, total volume goal pace 2,400m. Throw in 3 x 150m or 200m at 800m goal pace, jog back recovery after meat of workout.
Nifty50 wrote:
M50 here. Looking for some advice to improve my mile time. Ran 16:23 for 5k last Thursday and ran 4:57 for an indoor track mile today. I thought/hoped I would be in the 4:40s. I run 35 miles a week, no workouts, but race a 5k almost weekly. I’m thinking about adding in weekly 8x200s in 34. Target mile race is 6 weeks away. Thoughts?
i'll apologize in advance for being a bit snarky, but if you're already that fast at 50, i'm guessing you already know the answer, don't you? but if you really want to know...the 200s may give you an unquantifiable psychological boost, but little more. you could try some real interval workouts, or a long run, or both, but maybe you're injury prone, in which case...be satisfied with the limited results you're getting from the limited work you're doing.
good luck,
cush
48th year.
Got two more cortisone shots yesterday
They worked. They always do.
My right knee Dr. A says , is bone on bone. The left knee is close.
I walked 3 milesx2 today and will do a 3rd 3 mile walk before Columbo comes on the antenna tv!!!
Ill figure out a way to make it back.
Week of 11/25 - 12/01 - 38.6 miles with one hilly 7 miler @ 7:44 pace - unfortunately resulted in a re-aggravation of high hamstring tendinopathy (anyone have some advice on that?). Not acute and can still run, but a major annoyance (and painful) with 4 weeks to go prior to race day on 1/1. Literature suggests running okay as long as form doesn't break down. Old guys have to suck it up!
Week of 12/2 - 12/8 - was supposed to be a peak week of hard training but had to modify a bit. 46.75 miles with a 16.75 miler @ 8:53 pace on Wednesday and 6 x 880 @ 7:20 pace w 2 min rest yesterday. Hammy is telling me just LSD until race.
Coyote - nice run in Indy. Is the course pancake flat? Debating between that and Corning next fall.
AM - nice work and stay healthy.
As an aside, saw that Reyes Estevez ran an impressive 2:16 marathon in Valencia at 48 years of age. He was a 3:30 point 1500 guy back in the day and many thought (at least on LR) he was a hard core doper. That said, he apparently really hits the weights hard and if you see his pic you'll know what I mean. Something to be said for keeping on the muscle.
After NYD race I'll be re-committing to hitting the weights.
- ShuffleMaster
ShuffleMaster, my advice on the hamstring tendinopathy is don't get old. I am blessedly free of that for the last year and a half, after nursing the same thing for almost two years. I mostly tried to find the "Goldilocks" level of exercising and stretching it without over-stressing it until it finally healed.
33 miles for the week for me with 3 miles with a half dozen strides this morning in my full taper mode. USATF Club XC is next Saturday, with rain and temperatures in the mid to high 40s predicted. It should be another memorable race.
I hit 50 miles for the week ending today, my highest mileage week in about four years., with a "long run" of 10.4 miles this morning. None of it was fast and I'm feeling a little tired, but mechanically everything is working well. It's been foggy all week and that has really limited the opportunities for getting out on the bike, hence the increased running volume. I should probably back off next week and not push my luck.
They're running CIM at this moment, 120 miles north of me. I wonder whether it's foggy there. At the 30 K mark hometown hero C J Albertson is a full minute behind Tsegay Weldlibanos, someone I've never heard of. I wish there were a livestream but as far as I know there isn't.
Have a good week!
Thx OG II and agree it's a crap shoot on age & injury. To the extent you felt your rehab helped in some way, what exercises did you have the best luck with? I'm doing glute bridges, some very light hamstring curls on a bench, and side leg lifts for the hip.