50+ Masters Training and Racing Open Forum

Many of us were in our early 50s when this thread started. This might be the longest continuous thread on Letsrun.

Hope that you return to full health in 2026!

I'll qualify for 65+ next Summer! Glad to hear your health has taken a turn for the better. 2025 started and ended poorly for my running (injuries), but with better periods in summer and Fall. Not the best age-graded time, but my favorite race of the year was Twin Cities marathon combined with trip to visit our older daughter.

Best to all for a healthy and happy 2026,

Dave

Welp, we made thru another year!

I never imagined it would be like this. When I 'retired' from competition about 19 months ago I wasn't sure how things would play out. I wanted to remain active and fit, and run a bit since it was something I've always done. I remember saying to a running friend I just want to be able to go out and run 4 miles at 9:00 pace whenever I wanted, and to get stronger. Well, the 9:00 pace never happened...

I think I mentioned in a post last summer, by dropping my miles from 55-60 to 20'ish per week, I started feeling better and running faster almost immediately. Well, it's continuing a year and a half later! I've run four local fun runs in that time with pretty good results. All four were 65-69 age group records by a lot and literally winning the AG by a mile. But no real race efforts. I could tell everyday I was in great shape but haven't done anything to prove it. I didn't really think I wanted to or that it mattered. But on Dec 19, with no taper, no special preparation, at 7:30 am by myself before my workday... I decided to test myself with a treadmill 5k, just to see. It might sound crazy stupid to even think this, but I've been feeling like I was in 17:45 shape. I know as well as anyone how ridiculous it is to think that since after some deep AI research, the best time I could find in the country this year in the 65-69 was 17:48. Being my first 5k race effort in 19 months, I went out a little conservatively. From a stopped Sole F80 treadmill, I set the pace at 6:00. With plans of increasing .1mph every 2-1/2 minutes. Seems like it took about 10-15 seconds to finally get up to speed. I was pretty sure I could make it 12-13 minutes but wasn't sure after that! I hit my first mile in 6:00.1 after increasing the pace to 5:56 at 2:30, and 5:53 at 5:00. Second mile was 5:49.0 increasing the speed to 5:50 pace at 7:30 then 5:46 at 10:00. Felt pretty ok the last mile but it really got tough the last 2-3 minutes. Pace at 12:30 increased to 5:43 then 5:40 at 15:00. Ramped up one more time at 17:30 to 5:36 pace to finish at 18:02.2! For a rust buster, non-race, solo time trial effort, I couldn't more pleased. I may try again in the next month or so to see if I really can get a few seconds faster. There was even talk with my wife of 'racing' a road 5k next summer if things are still going well. Or not...

My plans are to continue running every-other day. Biking and/or walking between days. Since that seems to be working far better than I ever imagined. For the record, in 2025 I ran 962 miles averaging 7:37/mile, biked 1245 miles averaging 13.7 mph, walked 484 miles averaging 15.0 mph. Only a couple zero days. A lot of the biking and walking miles were very casual with my wife. I also ended up with 15330 push-ups, 12465 sit-ups and 92 weight lifting sessions. And proudly for the 4th year in a row, zero alcohol! V02 max has increased from 53 to 57, my once every 4-6 week 10 miler has dropped to 71:06. Again, the unexpected benefits have been unbelievable. And to be able to be in such good shape on what seems like so little... I should have done this long ago.

Best to all in 2026 with what ever fitness journey you're pursuing!

Dave

It is nice seeing so many on this thread continue to thrive. I ran, and raced more in 2025 than previous years. Nothing note worthy to report, however. I continue to support the sport through coaching, and other projects. Best wishes to all for a productive and healthy 2026.

Greetings!

My best wishes to all for health, prosperity and happiness in this year!

A sort of a summary report on the previous season. I usually consider Oct. 31 as the end and start a new one on Nov. 1. Thus, it covers the period from 11/01/2024 through 10/31/2025.

Being a very injury prone M67+, I have to minimize impact on my legs. Thus, logged 488 miles only of actual running throughout the year. However, the training time (which I consider now the most important metric) is 322 hrs (i.e. about 6 hrs per week). Usually do not run at all from Nov. through late March (except for 7-8 days if we go to tropics/subtropics with my wife on Xmas-NY holidays). Do XC skiing and/or work on elliptical. And even for the rest of the season spend more time on an elliptical than running on trails. That is my current reality.

As for competition, run more trails than road races. This season I competed only twice on roads and 7 times on trails. In spite of progressing problem with my left hip joint, the season was not bad. E.g. won both road races in my age category (M65-69). First was 10K, which I did not ran all out but rather “emulated” an upcoming HM (the latter I do not run often) trying to define the right pace. Made it in 41:03 and found this pace almost convenient for HM hoping for 1:28-1:29. However, the HM day was hot as hell: 86F in the shadow, while we ran in the direct sun in the city center and it was terrible. Thus, it cost me some 5 min (1:34:02).

Running trails was more comfortable for me. First, the ground is softer. Second, the pace is slower. Both these factors reduce g-load on the joints. Third, due to my orienteering background and “body memory” my running efficiency is not bad, and I perform well especially on hilly courses. Trail runners do not run as fast as road runners, but I had to compete in the age category 45+, with guys just a few years older than my son. Nevertheless, was lucky to win 3 regional trails. Because absolute times do not matter in trails, my usual goal is to remain within top 15% OA in the male category. The best result was 25th of 415 (OA male) or 29th of 734 (M+F) on a hard (muddy and hilly) 17K course.
According to ITRA ranking I finished this year at the 2nd place country-wide in the M65-69 age category losing to a guy who is focused on ultra-long courses which are valued higher than my medium 10-20K.

Now train according to my usual winter “profile”. XC skiing is the preferable kind of cross-training and also work on an elliptical at the gym. Plan to undergo PRP (Platelet-Rich Plasma) injections in my failing hip later this month.

Happy and injury free running to all!

good luck with your hip treatment. Sounds like you have a great plan (e.g., trails, cross-training, alternate sports) for balancing health goals with racing.

I'm shooting for Boston marathon this year and tomorrow will finish 2nd of 12 nine-day cycles. so far so good. highlights this week were:

Sunday: 1:30 with 4 X 3:00 moderately hard hills + 30:00 x-t

Wednesday 2:15 with some late hills

Sat. 1:10 with 5k (parkrun) in 20:15 (5th OA, 1st AG) + 30:00 x-t

Happy MLK Day Weekend to all,

Dave

I guess it's time to check in again to keep this thread going. I got another marathon done in a new state. When I retired I started running in different states and try to get a Boston qualifier in each one. I always tell people I don't expect to get them all, just do new ones. The weather wasn't ideal so I slowed the pace down a little, got my BQ with a pretty good cushion, and felt pretty good the next day. Like much of the country the weather is not the best for running, but the plan is to a little more other training now, so not a problem. Have a good week.

Not much to report here other than I have been consistently hitting 50+ mpw since early December with about 60% running, 40% walking recovery and am definitely getting fitter. I don't plan to race until a St. Patrick's Day 5k. I'm hoping to be in sub 22:00 shape by then, and I think I can get to sub 21:00 shape by the Carlsbad 5k in April if I stay healthy on this training plan.

Good running to all!

Not much to report here either. I'm logging good mileage with 56-60 mpw for each of the four weeks that ended after the first of the year. I was supposed to race a 10K a week ago Saturday but that morning came up with extremely dense fog, visibility under 100 y, and trying to drive 60+ miles each way under those conditions just didn't seem prudent. I put on my reflective vest and did 10 miles on quiet residential streets near my home instead.

I'm thinking of going to my local running club's weekly track "speed work" sessions. Goodness knows I need to work on my speed. They're at 5:30 pm Tuesdays, a simply terrible time of the day for me to try to run, but at least for the next two months or so it won't be hot at that time and perhaps I can get used to it. I'll report back next week!

41 miles/141 for the year

71 y/o…

probably 5 or 6 miles of that walking

Lower lumbar ablation actually worked. It took a whole month but one day I noticed “hey, no pain!”

but my knees are just shot after 49 years of hard training

Running with shingles for a couple of weeks was fun.

39 miles for the week, with some speed 2 days. Also the usual 2 days with the weights and 2 days at Planet Fitness with various machines. I like to move around to different machines there so it's not boring, and I can use the muscles differently. Usually elliptical, rowing, the stair climber, and maybe one more. With 5 races that I'm signed up for already it's time to get in good shape, although mostly just glad I can still run.

Have a good week.

I averaged just over 50 mpw for January and hit 54 miles for this week with my first interval workout this year, a 12x400 with 1:00 rest that averaged 1:50.0s. I started them with a 2:01 and worked down to 1:40 for the last 3. So far, so good.

Happy and healthy running to all!

Greetings!

Got 3 PRP injections in my left hip joint (once every two weeks). Could feel some positive results a few days after the third shot only. However, they are quite moderate so far. Almost no pain during “conventional” walking, while it returns after some 15 min of brisk walking or very easy running. Doctor said that the effect could be well delayed, so I am waiting hoping for the best. If it does not improve in 2 months, will consider SVF (Stromal Vascular Fraction).

For the time being I keep doing elliptical training. Seems no impact on the failed joint. Also keep XC skiing (low volume), but with caution – no freestyle, only classic technique.

Anyway, I am sceptical about return to competitive running this season.

Happy and injury-free running to all!

Is anyone in Albuquerque for Masters indoor Nat's? If so, how's the vibe?

After lower back ablation they said the lower back pain would come back and it did.

It took about a month for the procedure to take effect but when it did, I ran painless for several months I think, it was worth it!!!

Going over 300 miles for the year today…

over 100k since 1977, it’s all I ever cared about. I didn’t even have a family ha

runner, HS coach, race director, club president, running journalist for a large newspaper

gotta find a hobby soon!!!

Hi,

Greetings from Europe.

Still running. Still 50+. However, bought a bike and ride it alot. Great fun. Now, running is legs moving quickly. Biking for cross training and long endurance. Targeting this season quick legs on the track and happily riding around town and longer.

BR

sorry to hear of return of back pain. I hope you get some relief.

I'm continuing to train for Boston marathon and had a good long run yesterday (3:00 with 2 X 20:00 (4:00 jog recovery) at marathon pace, plus at the end of the run a progression parkrun in 25:05. some worrisome knee soreness, but manageable so far.

Need to brag about my undefeated method for helping USA hockey. At the end of regulation, when the announcers are going on about "sudden death", yell at the TV "no, it's sudden victory!". 2 for 2 so far (women's game thursday, men's this morning). Having never played ice hockey and being unable to stay upright on skates, I'm proud to be able nevertheless to contribute to the cause.

have a great week,

Dave

Checking back in after a couple of weeks. My attempt at doing speed work on the track was a total bust. I jogged two laps to warm up and felt so awful I just jogged back to my car and came home. I simply cannot run at 5:30 pm. In general, running hasn't been going very well since the first of the year. I've managed to stay healthy and have logged decent mileage, but I just can't hit the training paces I was doing last spring and fall.

So it was with some trepidation that I toed the line for a half-marathon, my first race since early December. I tried to run with the 2:05 pace group but gave up after a mile. Too fast. Very frustrating. But a few miles later, the 2:05 group was still temptingly close and not getting away from me. By the halfway point I had started to reel them in. I had to back off a little in the last few miles as my calves kept threatening to cramp, but I finished in 2:05:43, not as good as the HMs I ran last spring but slightly better than the three I ran last fall. All told, quite satisfactory. First out of 7 in my age group and 60/165 women overall.

My next race, assuming I stay healthy, is another HM four weeks from today.

I'm really glad I subscribed to Peacock as it allows me to watch the Winter Olympics sports I want to watch (mostly XC skiing, biathlon, and speed skating), in their entirety, without all the soft-focus human interest stories that I don't care about. It's been a fun two weeks.

I just rolled out another 53 mile week with my 9 mile long run yesterday :02/mi faster than last week. It's 3 weeks until my first 5k of the year. So far so good.