50+ Masters Training and Racing Open Forum

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Week 30

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Greetings all. Thanks for the well-wishes. Mostly this means that I have a much better open dialogue with the guys who really run the show. They clearly appreciate and respect what we're trying to accomplish here.

I had a better running week. Back up to 45 miles on 7 days of running. Sunday through Saturday daily totals were 5.5,6,8,7.5,5,5,8. Sunday and Thursdays runs had some uptempo efforts, while the rest were moderate to easy runs. The Sunday run was at a 6:50 pace, and during Thursday's run, I tempo'd 5k of it in 19-flat...so I was pretty happy with that effort, especially since the first mile was the slowest.

The foot is feeling much better and I think I have found a permanent solution to my hip issue. I've jumped the gun a few times with some band-aid measures that temporarily alleviated the problems, but I think that I may have finally solved it. It'll take another couple weeks to convince myself that this is, in fact, it, but I'm both hopeful and excited. It's not an exercise I've seen in any video, so I want to do a little research before I put it out here.

I look forward to hearing what you all have been running this past week, and now that Racerdb has put it out there, what you're thinking about for 2012. Racerdb has laid out a pretty stout agenda, wow! Not sure I will be doing half that volume of racing. Certainly I'll be doing club XC, as it returns to our fair city. There are a few staples that I run, like Bluegrass 10K and Midsummers Night's Run (both of which I missed this year because of the knee), but I haven't thought much beyond that. Mostly just trying to get back to where I was before the slide.

Cheers!

Merry Christmas and happy holidays to all. I tried to do my small part and emailed WEJO supporting one of us,(lucky2b)to take over moderation of the thread. I wish I could say I was as pleased about my running this week. Unfortunately, a cold caught up with me and I spent most of the week on an extended cold medicine binge, which always leaves me very spaced out while I am taking it. I did finally manage to get in 4 mi. on Thur. and on Fri. I am getting healthy again and will double my weekly mileage when I run 8 this morning with my son. It's nice to be past the outbreak of craziness on this thread.

It's been a while since I last posted. I had been suffering with Pes Anserine Bursitis all year and runner's knee. I've been using elements of Jack Farrell's steady state training methodology for two reasons: 1) I can't sprint on the track due to the bursitis, and 2) I can't do long miles due to the runner's knee. There's a link right in the letsrun site here to Jack: coacheseducation.com/xc/jack_farrell_july_00.htm.

Since starting this in September my average weekly pace per mile has gone from a limping 9:15, to a 99% healthy 7:28 and feeling just super. I've modified it for me as I'm only running 18 miles a week and never on Thursday or Friday's. I'll be working some 5K's in as my speedwork in the spring and my hope is to continue to lower that average pace. I've been running since 1975 and never used steady state before. It's been odd to get used to but I can't argue the results. I'm so thankful to be pain free and improving my pace. BTW, I too emailed Wejo and requested lucKY to moderate.

Admittedly I've been away for awhile due to circumstances beyond my control. Happy to be back and with lucky in charge. I, too, emailed my support and understand there was only one dissenting opinion.

Once my training gets back up to speed, I will post again.

This week, for over 3 hr.

Today (Sunday), for 23 1/4 min., shorter burn, 2 loops. First loop w- up pace, 2nd. loop quicker pace, quick tempo to finish. (no splits taken).

My last 8 days:

S, 10min jog + 4 strides + 10km tempo (38:59) + 5min jog.

M, 20min jog + 6 strides + 20sec sprint + 10min jog.

T, 45min easy.

W, 20min jog + 5 strides + 4:10 surge + 8min jog.

T, 55min easy.

F, no running.

S, 15min jog + 6 strides + 3km tempo (10:36) + 8min jog.

S, 45min easy.

I think it is only 11 weeks to go to Bazan Bay 5km, goal sub 17:23. I have some work to do!!

L2B wrote:

I had a better running week. Back up to 45 miles on 7 days of running. "Sunday through Saturday daily totals were 5.5,6,8,7.5,5,5,8. Sunday and Thursdays runs had some uptempo efforts, while the rest were moderate to easy runs. The Sunday run was at a 6:50 pace, and during Thursday's run, I tempo'd 5k of it in 19-flat...so I was pretty happy with that effort, especially since the first mile was the slowest."

Yikes, well done. Wanna race? :)

Eeeessssh, have I gotten slow...my wife has taken to calling me MO (as in molasses)...raced 4.5 miles this morning averaging 6:42s...and it was ALL out...feel sheepish logging in to LetsRun when I should just troll about on LetsJog.com

Covered 50 miles for the week to hit 98,011 grand total and feeling every single one of them...can't decide whether to focus on improvement through HGH or tequila...hmmm, now that'd be an interesting cocktail.

Seriously though, running has never ever been more fun and I feel so dang fortunate to be able to run every single day and hope you do too.

See you just a little further on down the road,

MF

MikeF wrote:

Eeeessssh, have I gotten slow...my wife has taken to calling me MO (as in molasses)...raced 4.5 miles this morning averaging 6:42s...and it was ALL out...feel sheepish logging in to LetsRun when I should just troll about on LetsJog.com

Covered 50 miles for the week to hit 98,011 grand total and feeling every single one of them...can't decide whether to focus on improvement through HGH or tequila...hmmm, now that'd be an interesting cocktail.

Seriously though, running has never ever been more fun and I feel so dang fortunate to be able to run every single day and hope you do too.

See you just a little further on down the road,

MF

It's the same as it ever was except for the evil little thing around our wrist which shows the numbers. :) Glad that you are having fun.

Week of 12/11 - 12/17

Sun, 12/11: 12 miles easy-moderate with usual group

Mon, 12/12: planned off day

Tue, 12/13: 2 mile warmup, 10 x 400m precision pace contest (with 200m jogs). Goal was to be as consistent/accurate across all 400s. Person with lowest differential won the contest. I hit them all at :89-:90. 2 mile cooldown. Day's total = ~8 miles

Wed, 12/14: 6 miles easy recovery run

Thu, 12/15: 8 miles easy-moderate run

Fri, 12/16: annual Christmas lights run. ~6 miles VERY easy

Sat, 12/17: 1.25 mile warmup, 2 x (3/4 mile, 1/2 mile, 1/4 mile) all with 1/4 mile jogs on trail. 1.25 mile cooldown. Day's total = 6.5 miles

Weekly total = 47 miles

Weights/core on Tue, Wed, Thu, Fri.

Next up for me is the half marathon in Houston the day after the marathon trials. Should be a great weekend!

Merry Christmas to all fellow 50+ posters!

Tim

Skuj wrote:

10km tempo (38:59)

3km tempo (10:36)

I think it is only 11 weeks to go to Bazan Bay 5km, goal sub 17:23. I have some work to do!!

Wow, given those tempo times you may want to make your 5K goal somewhat faster. I\'d shoot for sub 17. Good luck.

gray Coach Gray wrote:

Skuj wrote:

10km tempo (38:59)

3km tempo (10:36)

I think it is only 11 weeks to go to Bazan Bay 5km, goal sub 17:23. I have some work to do!!

Wow, given those tempo times you may want to make your 5K goal somewhat faster. I'd shoot for sub 17. Good luck.

Well, "gray Coach Gray", that is too kind of you. That 3k was at 17:40 pace and I was suffering at the end of it. Sub 17:23 will be enough of a challenge, never mind sub 17. But thanks.

Right, that's what I'm saying...17:40 is essentially race pace. But you said it was tempo which means your in sub 17 shape. That's great for anyone 50+. Nice for you.

mon- 80min mtn bike,inc climb of Mt Ida,finished day with a rugged 40min kyak, lake was very bumpy.

tue- 70min mtn bike, faster riding,flatter trails. 50min/9k steep rough trail run.

wed- 70min mtn bike and 40min kyak.

thu- A crappy 6.4km trail run, was going to do another 3.2km lap but legs felt crap, jumped on the mtn bike and pushed out a flattish hour on forest trails.

fri- A pretty quick hour on the mtn bike on flattish terrain, working at around 80-85% effort.

sat -40min kyak then 8k tempo run on rolling railtrail through the One Eye Forest. 4.09 pace last 5k.

sun -40km/1h55m mtn bike ride then a comfortable 75min running through the steep rocky trails behind my home, finished with a km of striding, 4.05 and then 4x100m.

Wow. Already a good amount of activity on the thread.

Rtype: Glad to see you posting again. Sounds like you've found a low-mileage program that is working for you.

Old guy II: I think I might be coming down with something, too. Wife and daughter have both had....let's just say "unpleasantries". Glad you're getting over it.

Vic: you seem to be on a steady weekly agenda. Are you gearing up for any races?

mo'pak: Your cross-training adventures are always inspiring me to try to do more.

MikeF: This year, I've definitely been feeling the effects of father time. Never have I had such an extended period where I didn't feel 100% (for my age, that is). The body just doesn't heal like it used to.

Imarunr: Good luck in Houston. I few of my running buddies are also heading down for the races. One is running the half, the other two are in the marathon. All three should do reasonably well in their age-groups. If the weather is good, I'm expecting a lot of PR's.

Skuj: Race you? Now? You'd kick my ***, and badly. Let me lose about 10 pounds and then we'll talk.

I hope those that who are just reading and not posting, consider telling their story of one. I think that my weekly postings illustrate that you don't need to be doing great things to enter in the conversation. An open forum doesn't mean a free-for-all, however, and we do have a protocol for entering in the conversation as a regular to be taken seriously. Tell us about your racing and training, and update us on how its going, preferably tell us what's working and what's not. This is how we learn from each other.

I, too, wish everyone good tidings (Christian or otherwise) and hope that you get to spend these days with good friends and family. We won't be travelling this year, so no family, just friends.

I also want to confirm that "Used to be rlb" posts, while innocuous, were removed as they violated the Terms of Service item #4. This poster had originally come on our thread claiming to be "rlb" after rlb's handle had been compromised. That has since been determined to be false via direct communications with rlb.

All I ask is that you keep it real.

Cheers.

Happy Holidays everyone! I wish you all the very best! That is wonderful news that lucKY2b is now the person in charge of this group! I had 81 miles in this week which I was very happy about as I had a busy week traveling and speaking in Minnesota. This past Saturday I was doing a 17 mile run around Lake Bemidji, at around 8 miles I started doing "Squire Surges" and was really feeling good. Just before 10 miles in between surges my left hamstring cramped up. I had to stop and stretch, fortunatly I was able finish the run but at a very slow pace the last 7 miles. I wrapped it yesterday and today on my runs and that helped and this morning it felt much better, we will see how it feels on this afternoons run. No fast running this week as I want to make sure the effects of the cramp are completely gone. I'm really impressed with some of the times you are all running in your workouts, makes me seem like a turtle out there! Its coming though and my titanium knees feel great! Take care everyone and have a great week of training!

Dick :-)

Olde Farte wrote:lucky, did you delete my last post? Please confirm or deny. Thanks.

Quite frankly, I don't really feel that I owe you the time of day (partly why I'm taking so long to get back, wasn't high on my priority list.) Why do I feel that way? Given the recent history, and because I've never seen you post on this thread before. In my experience with this thread and its predecessor, I have never had a earnest, first-time poster who is so keenly interested in the parameters of posting, rather than simply engaging in what the forum is all about---racing and training. Furthermore, you speak of the "us" as if you are one of us, and yet none of "us" know the first thing about you. As such, it's hard to take you as an earnest participant in this thread.

Even so, I think I answered everything that was in your first post in my follow-up post this week. I will say, that I thought your post was odd, given that it came from out of the blue, and the main mods (of which I am not one) were made aware of the post. I did not explicitly request that it be deleted, but they are privy to much more information than I am, so obviously somebody higher up had their reasons.

I've got an idea, how about sticking to the theme of the thread, and see how it goes.

PS-I removed the double post for you.

Thanks. I appreciate the explanation and editing. I have posted here before, but changed names after the recent funny business. I was just trying to figure out how much things had changed with your recent upgrade. You gave me my answer.

No running today. Nursing a sore ankle/foot.

Mon (yesterday) short little burn not worth mentioning how long just that MHR was 148 on finishing.

Tues (today) for over 30 1/2 min., steady run.