50+ Masters Training and Racing Open Forum

If you want to post about training and racing do so. If you don't, then don't. It's not that complicated. A hint of frustration in the moderator's reply is not unreasonable considering the recent disruption of what had been a long running training and racing-focused thread.

Thanks for your input, Scott. Sorry that you interpreted my post in that manner. Taken out of context, I can see how it came across differently than I intended. If you have been following along the 30+ pages of this thread, you know that your interpretation is the antithesis of what this thread is about, and is contrary to everything that I have tried to encourage throughout this entire adventure. Within those pages, there are plenty of opportunities to witness how first time posters have been greeted graciously and with encouragement; in all those cases, you will also see that the initial post directly relates to the topic of the thread.

Now, as for this particular response to "Olde Farte", the "us" that I speak of is the entire LRC community, not just this thread. So if malmo, or hodgie-san, or nyloco, or socalCush, or scottdye, or....you get the idea, had posted the question I would have taken it more seriously. But when some unknown, who I've never heard of, comes on and demands that I confirm or deny something, I have to be skeptical, especially in light of what we've been dealing with of late. Even with that, Olde Farte didn't seem to take offense, explained why he was using a new handle, and we reached an understand (I hope that's all true, if not, you know how to reach me.) Note that in the final sentence, I offered him a friendly invitation to the to engage in the discussion, as outlined in the title of the forum, and see how it goes.

Thank you for pointing out the mixed message that might have been interpreted in my post. Let it be known that ALL interested in participating in a discussion about racing and training past the half-century mark, are more than welcome to enter into this conversation. As I've said repeatedly, I only ask that you keep it real.

Cheers.

For the record, I have recently begun using this name on this thread, but I have a much longer history with it on LRC.

The ankle/foot seems to be responding to treatment and I am optimistic that I'll be able to test things soon. Here's hoping.

If so, I stand corrected. My quick google-search of the boards didn't return but a few hits, which was how I made my assessment.

Sorry about your foot, I know how it feels, good luck with your treatment.

Carry on.

No worries. It's not a name I've used often, though I do have a history of using it going back at least one year.

Thanks for the good wishes. I'm not very patient, but patience is exactly what I need right now. My best to you.

Thanks for your reply. As I have followed for some time, I realized there had been some disruption, but quite often some of those posts had been deleted so it was difficult to completely follow what was transpiring. As I also mentioned I had not seen the post you were replying to, since it also had been deleted and I was therefore at somewhat of a disadvantage in analyzing the exact extent of the situation. I was only responding to your post "taken in a vacuum", but fully understand your frustration with the problems that had occured and appreciate your efforts to keep this thread on track.

lucKY2b wrote:... Let it be known that ALL interested in participating in a discussion about racing and training past the half-century mark, are more than welcome to enter into this conversation. As I've said repeatedly, I only ask that you keep it real.

Cheers.

I wonder if I can get some feedback on a training plan that I have been using for the last 6 weeks or so. It is not a plan directed at any particular race distance, but I hope that with it I can develop a base from which I can later launch into something more directed -- likely 400 meters to 1 mile.

As for my plan, I run every day. I have four workouts that I call hard, which are 1) strides followed by short repeats(400 meters and under), 2) quick pace run of 3 to 4 miles, less than race pace but pushing it throughout, 3) a long run and 4) hill repeats.

I separate each hard run with 2 days of easy running, usually 3.5 to 4.5 miles, so getting through the cycle takes 12 days. Also, for the strides/repeats workout I do it on an old cinder track wearing vibram five fingers, my idea being that I don't want to put on spikes some day and cripple myself by the sudden change.

I am 57 years old.

So far it seems that I am staying injury free, which is one of my main goals.

Anyone see any problems with my using this plan through the winter?

My #1 rule on training plans after age 55 is that any plan that has you running consistently and doesn't injure you is a good plan. That said, I currently keep my racing to 10k or less, and your plan sounds like a good speed and endurance preparation for shorter distance racing.

Agreed, though I would extend that to any age, not just 55+. However, I do recognize the increased rate of injury as we age....boy, do I! Keep up the good work, Interest Ed.

Already some good advice posted above. Looks like a good program that you can adjust for the specific distances you might race.

I'll just add that it might be good to have the hills and the track type stuff separated by the long and tempo runs, as long as the tempo isn't like a race. Also not bad to take a 3rd or 4th easy day if needed at times, or adjust the following harder workout.

Good luck,

Rich

Interested Ed: If what you are doing is working then keep doing that. You are the ultimate measurer and quantifier of the outcome of this training. For the winter this is great if weather does not interfere. But nothing is static. I presume you plan a progression of both intensity and, perhaps duration? This is where the risks lie. Whatever you change I’d just recommend doing it very gradually. I can’t speak for everyone but I know I’ve injured myself numerous times by not listening to my body and letting my plans become too rigid. I’d set a race date and focus on that to the exclusion of common sense. I wish I could take my own advice.

Seems like you have all the bases covered, a long run, hills, a tempo run, and some speed work with good recovery in between with the easy two days. If this is you long term plan it somewhat fits in with the philosophy of always being ready and not having various seasons. I think the consistency should be helpful to avoid injury. Also, if you build on the mileage or intensity of any of the hard days, listen to your body like you have heard from other posters. Good luck. I kind of like your plan in a 12 day cycle.

Wow, some great feedback. Thank you all.

Specifically,

rlb said: "I'll just add that it might be good to have the hills and the track type stuff separated by the long and tempo runs, as long as the tempo isn't like a race. "

Thanks for that. I hadn't thought of separating the higher intensity workouts with the long and tempo ones. That sounds like a really good idea.

Rtype said: "For the winter this is great if weather does not interfere."

I am thinking the biggest problem I will have is trying to do the strides/repeats in the VFFs when it gets really cold. Of course, ice is also always a concern.

Rtype also said: "I presume you plan a progression of both intensity and, perhaps duration? This is where the risks lie. Whatever you change I’d just recommend doing it very gradually."

Yes, I have been through the cycle 3 times now and have been focused mainly on adding duration. I am trying to be very careful with the increases. I am planning on increasing intensity later when I feel my base has been better established.

Thanks again everyone for the great responses and encouragement.

Wed. 21st. No run.

Thur.22nd. For close to 39 3/4 min. frosty conditions, made it a fairly good w-out. AHR 139 MHR 148.

Generally uplifting news for us geezers in this NY Times post...was so fired up after reading it, I went out for 13...unfortunately it took me nearly 2 hours ;{

http://well.blogs.nytimes.com/2011/12/21/for-older-runners-good-news-and-bad/

Then, after USATF named a 50 year old as "Athlete of the Week" last week, they come out today and announce a 60 year old as this week's AOW!

http://content.usatf.org/vo/?FileID=963c0759-7bcc-4d01-b325-a720bcd4cc86&m=ebe2560287974e4a95e099935b6e6a3b&MailID=22322173

train don't strain,

MF

Hey MikeF. Great stories. Thanks for the links.

Interest Ed, along with all the good advice given to you, one thing not mentioned was non-running training activities. I'm not the best source to recommend this, because I'm pretty much 3k and up, but if the 400m is seriously in your range of interest, as a long sprint event, my understanding is that you should consider doing some amount of weight training. Something to think about, at any rate.

And after reading the article that MikeF sent, maybe it's something we should all think about. That and working on our flexibility.

Lot's of good stuff, thanks guys!

lucKY2b wrote:

Hey MikeF. Great stories. Thanks for the links.

Interest Ed, along with all the good advice given to you, one thing not mentioned was non-running training activities. I'm not the best source to recommend this, because I'm pretty much 3k and up, but if the 400m is seriously in your range of interest, as a long sprint event, my understanding is that you should consider doing some amount of weight training. Something to think about, at any rate.

And after reading the article that MikeF sent, maybe it's something we should all think about. That and working on our flexibility.

Lot's of good stuff, thanks guys!

Yeah, I don't literally do weight training, but 5 days a week I do pushups, situps, pull ups and full body dips. I stretch too.

Christmas day is over here in the land of Oz.

Solid week for me.

Mon -kyak and mtn bike.

tue -mtn bike and hour run in the forest.

wed -kyak and mtn bike.

thu- 20km mtn bike inc climb for 40 mins on the bitumen road up Mt Alexander, took just 8 mins to cover the 8km return trip

fri- kyak and 45min run up and down Mt Ida.

sat -mtn bike and 50min trail run.

sun -kyak across lake then 45min run then kyak back and a short swim.

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Week 31

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My PC upbringing tells me I should just say Happy Holidays, but I can't help but wish a Merry Christmas to all those who celebrate on this Christmas Sunday. Certainly a heartfelt greeting to all others.

Topped 50 miles again for the first time in a few months. My logbook reads like this:

Sun: 5 easy

Mon: 8 easy, 6 on grass

Tues: 8.6 w/ 6x Braemer hill loop. Uphill (0.27 miles) times: 1:40, 1:40, 1:41, 1:37, 1:39, 1:38, with average jog return (0.38 miles) 2:48.

Wed: 5 easy

Thur: 8.2, with accel. run for first 4.5 (average pace 6:50), easy last 3.7.

Fri: 5 easy

Sat: 11.8 long run (7:42 pace) (hip started bothering me between miles 8-9)

Total: 51-52 miles

Notes:

1: the easy run distances are approximate, and all run in the 7:30-8:00 range.

2: The Braemer hill is about 7% grade, and when I've been in good shape, I could do 12 @ 1:35-1:38, usually finishing with a 1:33, and this week, I was flagging on that 6th one. Definitely a ways to go.

3: Don't have mile times for the accel. run, but based on experience, estimate I dropped from about 7:20-6:20 over the 4.5 miles.

I think that things are coming along reasonably well heading into the New Year. Still have about 10 pounds to lose to get back to where I was 1-1/2 years ago. Hills and drills will be a central part to my training for the next few months. They've served me well in the past.

What are you most grateful for this past year?

Non-running: I'm grateful I was granted tenure at the College.

Running: I'm grateful that the knee injury wasn't something more serious.

I hope that you and your friends and family all are enjoying the Holidays.

Best Wishes.

PS-Jury is still out on the hip exercise. Give me another week.