50+ Masters Training and Racing Open Forum

Dang, that's a nice clump of 200's Mike! I believe I would need surgical intervention if I did that.

Nothin to see here, just runnin.

Mon = 51 min trail

Tue = 52 min greenway

Wed = 53 min trail

Thr = 54 min greenway, thunderstorm

Fri = 55 min trail

Sat = 10 min road

Sun = 56 min road, 25 pushing a toddler

Total = 331 minutes: 5 hrs and 31 minutes

A good week where my ankle improved. I found a nice section of our pancake-flat green-way that, conveniently, has a port-a-potty strategically located at the start/finish area. I alternated trail and road this week and that really seems to work.

Have a good week everyone!

Nice, MikeF. Welcome to our neck of the woods....love the Smokies!

Good reminder about the Masters Road Mile.

http://live.xacte.com/crim.org/races-events/crim/search-race-results/

A couple notables:

Tom McCormack Jonesborough TN M/60 5:03

Doreen McCoubrie Malvern PA F/52 5:29

Sabra Harvey Houston TX F/65 6:08

I think both MikeS and DaveB would have been right near the front (although probably not catching Mbarak H.)Dave, I see a couple of your old team mates up there, too.

A pretty good week for me. 39 miles and my first XC race of the season yesterday. 21:21 for a reasonably challenging 5k course. Good enough to win the 60-64s. Two years ago I ran 20:54 when I thought I was in much better shape. I knew that I have given up a lot of fitness to get my legs healthy again, so I am not disappointed. The good news is that this morning nothing in my legs felt damaged by the race effort. Now I just need to regain the fitness I have lost. Overall it was an excellent sports weekend for the clan. My daughter-in-law beat me by almost 3 minutes and is 4th overall in the open division of the XC series. I spent the rest of my weekend at a masters swim meet, and my lovely wife set new world records in the 65-69 800M and 1500m.

Reporting in from the Texas neck of the woods where it is still . . . . HOT and humid. Some things never change. But the older I get, the more I seem to struggle with it.

Week 2 of 18 of marathon training complete. Here it is...

Mon: a.m. 6 mi including hill repeats with training group

p.m. 4 mi easy

Tues: a.m. 8 mi with 10 x 100 strides

Wed: a.m. 7 mi including hill repeats with training group

p.m. 4 mi easy

Thurs: a.m. 11 mi easy

p.m. 4 mi with final 5K of summer series - took it easy 23:00

Fri: a.m. 8 mi easy

Sat: 17 mi with 8 mi at MRP (7:50).

Sun: Off -

69 total miles.

Will run easy next week to be ready for next Monday's Labor Day Race. Hope everyone does well, if they are racing!

Great to see L2B posting some strong workouts again with no problems.

Best to all this week.

Mon. 10 km run in 50 mins on flat trails, 1st km was 5.45/50 so most of the run under 5.00 kms.

Tue. An hour on the mtn bike into work. Short ride back at 11 pm of 15 to 20 mins.

Wed. 5 km run 5.36, 4.32, 4.21, 5.49 and 4.13. All I had time for.

Thu. 35 mins of paddling on the lake.

Fri. 10 km run at One Tree Hill mostly on road, a rarity for me. About 180 m of elevation gain, about 55 mins.

Sat. 35 mins of paddling on the lake.

Sun. 4 km warmup, 3.2 km trail race 13.30, 2 km warmdown.

lucKY2b wrote:

DaveB would have been right near the front (although probably not catching Mbarak H.)Dave, I see a couple of your old team mates up there, too.

I don't know...I'd probably have a hard time breaking 5:00 these days.

Had a another nice solid 58 week. Kind of bonked on my one workout though. Track was hot & humid!!! Which I really don't get along with. Planned to do a 400-800-1200-1600-400 ladder. Had to cut the 1600 short to an 800. Managed to get them in around 5:20 pace but didn't feel good about it. It was tough going out there! Saturday, rather than fight the 73% dew point, I did my 12 on the treadmill. Turned out to be a real nice run.

I'm kind of doing the last few weeks of SCP's 5K plan in the new book. So tonite I'll do a set of 1000's at T pace. On the treadmill since it is un-Godly hot & humid today...

Two weeks to goal race...Feeling pretty good about my running these days.

Have a good one...Stay cool!

Dave

Thanks everyone for the high fives re: Senior Games results.

This week I ran 72 miles for my second biggest running week since 2009, when I messed up my knee. Topped only by a 73, exactly a year ago.

Had a High stress week, with big news pending. Got in a couple doubles, and some tempo work on Thursday (2X12 and 1X8 min on trails with short recovery). Did 18 hours of house painting over the weekend, and managed to squeeze in a 19 miler on Sunday.

Equinox Marathon next month is still on the slate but I don't feel wonderfully prepared. Adequate will have to do.

Humidity has arrived so I'm on the treadmill more, getting back into the calisthenic routine now too.

20 mile weeks are pretty typical with two days off, one for rest the other one for yard work. Boring stuff, with some modest intervals twice a week.

Seems like less injuries being reported from this group. I did a profile on Benji Durden, he got back up to 100 mile weeks after his treatment. Amazing, and dedicated!

http://workoutcancer.org/BenjiDurden.html#.U_uqGrywLIw

Have a good week all!

WOC wrote:Boring stuff, with some modest intervals twice a week.

Sometimes boring is good.

WOC wrote:I did a profile on Benji Durden, he got back up to 100 mile weeks after his treatment. Amazing, and dedicated!

http://workoutcancer.org/BenjiDurden.html#.U_uqGrywLIw

Thanks for the Q&A! Amazing, indeed!

Ran my second 5k today. North County 5K in Lynden WA.

Jeez it was fun! Goal was to run sub 30 for my second race. Made 28:56 so I made my goal , just... But that\'s better than the 34:45 on my first race so there improvement happening.

Happy to have had a great day with 80 other runners.

Ran 4 days this week. Total 17 miles. Building speed and endurance slowly. Will do a long run of about 10 miles on Labor day after a rest day tomorrow,

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Week 169

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Greetings 50+ers, on this Labor Day weekend here in the states. Made it through my first full week of teaching at both the Community College and the University. Between the teaching, grading, transitioning to-and-fro, and all those godawful committee/council meetings, it’s going to take a lot more planning than I have typically been accustom in order to get my training in. And we still have the heat, humidity and the general unsettled weather pattern to contend with of late. I haven’t figured it all out yet, but I did manage to squeeze in 30+ miles on 5 days of running. Here’s the log:

Sun: 5 w/1.5@6:12 pace

Mon: off

Tues: 6 w/16x(200m on, 200m off) (39-42s on, 61-64s off…but slower recovery on the last three)

Wed: off (heavy storm popped up in the evening)

Thur: 4.3 moderate to somewhat hard (6:47 pace last 2.3)

Fri: 4.4 easy-to-moderate (7:35 pace)

Sat: 10.6 in 1:22:20 (7:46 avg pace)

Just glad to get over 30 for the week, especially considering the weather. I wasn’t able to get out in the mornings, so all these runs were in the evening or heat of the day. The heat caught up to me on rep #13 during the evening interval workout on Tuesday, and I had to slow the recoveries down by an additional 10s on the last 3 to get it done. Same on Saturday, I was having a nice run, feeling good at about 7:35 pace up to mile 8, when I thought I’d get a water stop, but my usual spot was closed because of the long weekend; I slogged home the last 2+ (was originally planning to go another 4 or 5)….I was quite a bit more dehydrated than I anticipated I would be. For the week, I probably did a bit more pace than I should, but then again, I didn’t quite hit the mileage I wanted. All things considered, I was not unhappy with the week. Not sure how the next week will unfold as I move into the 55 age group tomorrow, but we’ll just keep plugging away, trying to slowly build speed and fitness (slowly being the operative word.)

Would love to hear from all of you grandmasters that are lurking out there, wherever you are at in your running. Whether you’re racing, training, rehabbing, or just running for fitness, it’s all part of our collective story. Hope AlanB is doing OK.

Quote for the week: “Good things come slow---especially in distance running." -Bill Dillinger, Oregon coach.

Cheers!

Another steady 39 miles this week after last weekend's race effort. With each passing year it takes longer to recover from even a short race effort. My planned Tuesday workout got postponed to Thursday because my legs were just too beat up from the race to do it sooner. However, training is coming along nicely and I have 3 full weeks until the next race to make some progress on fitness.

Bill Dellinger Bronze

Quote for the week: “Good things come slow---especially in distance running." -Bill Dillinger, Oregon coach.

Schul steals the spotlight but just Watch Bill #717.

https://www.youtube.com/watch?v=F1zYmckCaO8

Mon = 57 min trail

Tue = 58 min greenway

Wed = 60 min trail

Thr = 11 min road (sore throat)

Fri = 30 min greenway (still recovering from cold)

Sat = 60 min with trail + 5K@track.....at faster than "jogger" pace...

Sun = 61 min greenway, hard

Total = 337 minutes = 5 hours and 37 minutes

A good week of running. I did pick up a summer bug that is going around the high school though and that affected me Thursday through today.

Sat I started the first of my VERY SLIGHT increases in pace over a 5K on the track. Today my training partner pushed me pretty hard in the heat and humidity. I’m tired but my legs feel strong.

Have a good week everyone!

Very solid week for me. 2 lifting workouts (including stairs) and 3 track workouts. What was previously "agonizing" has now downgraded into "incredibly hard." Progress is gratifying!

Various speed endurance intervals. I'm shortening my rest periods. Last Tuesday I experimented with a 1:1 run/rest ratio (say that 3 times fast!) It dropped me to my hands and knees when I was finished. My stomach kept its contents, but just barely.

The weather is still very nice and I don't need to utilize my new treadmill yet, but I've tried it out. It will come in handy when it's 20 degrees and snowing outside.

Happy Labor Day!

Charlie wrote:

Bill Dellinger Bronze

Quote for the week: “Good things come slow---especially in distance running." -Bill Dellinger, Oregon coach.

Schul steals the spotlight but just Watch Bill #717.

https://www.youtube.com/watch?v=F1zYmckCaO8

Thanks for the video, and I'll take the opportunity to correct the obvious typo. Serves me right for copying and pasting a quote without checking the spelling.

Hope you're running OK, Charlie.

Hey all, didn't post last week buy ran 48 for the week on 6 runs.

This week was 41 miles on 5 runs with a 13.3 this morning and a 4x1600 yesterday. First time on a track in awhile. Dont really wo on the track consistently and with the afib it seems to act up on the 400s which I like the most. Never use to happen but now it does. Only after the reps for about a minute or 2. Didn't have much problem yesterday. The longer the interval, the better it seems. Anyway didn't know what to expect but turned in a 6:30, 6:20, 6:14 and a 6:10 with 2 minute rec. I was surprised because I didn't go all out. It was very controlled and I could have either went faster or took less recovery. Either way was pretty happy how it went. Got a kinda key 5k in two weeks and wanted to get an idea on where I'm at. Last year on this flat and accurate course I ran a year best 20:01. Looking to improve on the that since I ran a 19:19 earlier this year. We'll see, fingers crossed.

Happy running

Here's my week:

Mon a.m. - 6 mi with 60 sec on/ 60 sec off x 10 with training group

p.m. - 4 mi easy

Tues a.m. - 7 mi easy

Wed a.m. - 12 mi with 8 hill repeats with training group

Thurs a.m. - 11 mi easy

Fri a.m. - 8 mi easy

Sat - 16 mi easy

Sun - 5 mi easy

69 mi for the week (think I added the above correctly). Nothing hurts but generally tired so took lots of naps this week. I've found that naps tend to breed the desire to take more naps (at least for me) so I need to get off the napping routine next week. Hard to do now that I work at home and my very comfortable bed is just steps away...

Happy Labor Day and best to all who are racing tomorrow a.m. I have a 15K event in a.m. - planning to try to race at half marathon pace effort. We shall see how it goes....

Solid week for me too... hit 18:44 for 5k on the Hollister Trail here at Nike WHQ last Tuesday. Was hot and more of a time trial but I'll take it as progress for M54. Looking forward to Stumptown XC series this fall.