50+ Masters Training and Racing Open Forum

kevin paulk wrote:

Greetings masters of athletics. Feels good to be back on the thread for the second week in ages. Just complete my first 40 mile week since July. Feels really good to be more dedicated to growing base miles again, regardless of the daily challenge of stiffness.

Welcome back to THE RUN Charlie. Maybe we'll meet out there on the best chips in town, Glendoveer 2mile loop.

Have a healthy week friends.

KP

Hey KP I have a long ways to go but go I will.

hiked 2 hours today

Glendoveer golf course progress

Nov 1st 2016 15:42 153 not sure about this time 1:45 3:50 ?????

Nov 7th 2016 2 x 4 minute hill on West side of Glendoveer.

Nov 11th 2016 15:42 153 180HR started 1:42 3:42 top of hill 8:10 mile marker 10 flat ¾ marker

Hit the same time which sucks but I felt better. Onward!

Thanks everygeezer for the continued inspiration.

My mini 'streak' reached 80 consecutive days this morning...only 28 miles this week but they were on the Hong Kong waterfront, through the craziest most trafficked streets of Saigon, around and around a little lake in Hanoi and on treadmills in three big city hotels

Congrats on cracking 3:00 Kevin...impressive.

Train don't strain...see you in a few more miles

MF

As one of my wife's forbears, Daniel Boone, once said, "Some days you get the bear, some days the bear gets you." We had our local XC series championship race today. My race started out slow and got slower with each passing mile. I ended up just about 4 minutes slower than my time on the same course last year. I just had dead legs from the start and it never got better. The bright spots were that I came into the race 5th for the series in my age group and finished 5th in my age group. Also, my knee felt fine after the race. So, now it's back to the drawing board and I will try to steadily rebuild my mileage the next couple of months and not race until February or March next year.

Mon. 1 hour hike with weighted pack then a slow hilly 20 min run. 35 min kayak on the river.

Tue. 11 km run on the hilly Pyalong Golf Course. 1 h 2 m. Pretty solid running.

40 min easy spin on the mtn bike.

Wed. 7 km with 5 easy reps up Roo Hill. 400 m. elevation gain. 1 h 10 m.

Thu. 35 min kayak. 1 hr 8 m mtn bike with 2 x hill climbs.

Fri. 50 min mtn bike with tempo efforts on the railtrail of 9.40 9.20 and 19.00.

35 min kayak on the river.

Sat. Flat run of 8 km in 40 min with 10 x 1 min striding.

Sun. 7 km run with 5 x Roo Hill 400 m elevation gain 1hr 1 min. the last km in 4.30.

Pretty much just a recovery week post 4 Peaks. I was on night shift all week which knocks me around a bit.

Upped the miles a bit this week. I'd be happy to maintain at 30-35 miles per week for a few more weeks.

High hamstring issue popped up and had me worried. For some reason the hamstring curl machine, performed very slowly and in control, seems to help.

Mon: 6.2 miles at about 8-minute pace

Tues: Rock climbing

Weds: 6.5 miles at 7:30 pace

Thurs: 4-mile trail run with wifey, lots of up and down

Fri: 4 miles treadmill progression (increase by .5 MPH each 5 minutes) + weight training

Sat: Off

Sun: 9.6 miles at 7:35 pace -- required a good bit of effort

Cheers!

M: swimming 1000m.

T: 4 miles / 7 miles.

W: 12 miles. (6th-11th miles @ 7:30)

R: 4 miles / 7 miles.

F: 9 miles.

SA: 7 miles.

SU: 20 miles.

I tried to pick up the pace for the last 3 miles of Sunday run. Only managed 8:11-8:05-8:00. Should I be concerned? Probably. Hopefully the tapering the next three weeks could take care of the problem.

Well this was my last triathlon of the year and completed my 12 weeks block of training

Monday - rested the day after injuring the right calf

Tuesday - 3000yd swim 57:44 PM 25 mile ride at 21.0mph (182w) one mile run immediately after - calf seemed ok

Wednesday - Shop ride on gravel roads at night (scary but fun) 24 miles with 2100 feet of climbing

Thursday 14 mile bike at 18mph,_4 mile run 7:15 pace calf felt ok - still there. 1050yd TT in 17:44

Friday 4 mile run 8:20 pace calf is getting better. traveled to Miami but only got as far Detroit

Saturday - rode around rented bike - it felt good

Sunday Miami Man Half Iron Man and USAT National "long course" championship. Had a PR Swim 35:30 (15th) had an awesome ride 54 miles at 21.5mph 2:18 through 50 miles. Started on the run but knew the calf was going to be a problem right away. Was handling heat well but it was just getting tighter. At 7 miles it got worse and at 8 miles it locked up. I walked for about a quarter mile and almost quit. I couldn't do that so I tried different running gates until I found one that I could sustain 10 minute miles with. Unbelievably no one in my age group no one passed me until the last half mile. I finished 18th in my age group (up from 59 at the Olympic distance nationals in Omaha). I find out later this week if I made the U.S. team to go to Canada next August. So that was the end up my 6 month experiment with Tri's. Now I'll go back to mostly running and a couple days of racewalking. I'll get a day or two of biking in and two of swimming but mostly running because I want to get that run better for next summer. Hope that wasn't too much...

Mike

My setback continues. Starting to face up to the reality of my year being done. Last week was just walking, stretching, icing, wobble boarding. Went for a couple of test runs Saturday; 2 miles @ 7:41 in the morning on the treadmill then 2 miles @ 7:37 at night. Knee didn't feel too bad but it was definitely there. Did 4 Sunday at 8:20 and there was more soreness than yesterday. Did another 4 last night and it was even more sore than Sunday. Did a brisk 3 mile walk this morning along with the above usual daily routine.

I'm not getting too discouraged as I know this will pass, someday. But it's looking more and more like Club XC is not going to happen. Haven't canceled my flight yet...

We'll probably be making a trip down to SC at anytime. Daughter-in-law is due with our 3rd Grandchild on Nov 17; first Grandson.

Take care,

Dave

racerdb wrote:

My setback continues. Starting to face up to the reality of my year being done. Last week was just walking, stretching, icing, wobble boarding. Went for a couple of test runs Saturday; 2 miles @ 7:41 in the morning on the treadmill then 2 miles @ 7:37 at night. Knee didn't feel too bad but it was definitely there. Did 4 Sunday at 8:20 and there was more soreness than yesterday. Did another 4 last night and it was even more sore than Sunday. Did a brisk 3 mile walk this morning along with the above usual daily routine.

I'm not getting too discouraged as I know this will pass, someday. But it's looking more and more like Club XC is not going to happen. Haven't canceled my flight yet...

We'll probably be making a trip down to SC at anytime. Daughter-in-law is due with our 3rd Grandchild on Nov 17; first Grandson.

Take care,

Dave

The protocol for patellar tendinitis is rest, reduce inflammation, strengthen muscles, return to running. You still might make it for Club XC but take off a week from running and hit the pool (not using your legs much). Double dose of anti-inflammatories for 10 days. Ice, and ice massage 2-3X a day (going back and forth across that tendon with ice, to break up scar tissue and to get some blood flow in there). After about a week add some strengthening and stability exercises, do some light (low gear) cycling. If you are lucky you can start running at the end of the 2nd week and should be okay to race by early-mid December.

But you have to reduce the inflammation first, because if you start up before that it'll just come back.

It's been a whirlwind three weeks of work/travel/racing so I haven't had even a moment to post. My Tallahassee and Richmond races went well and now I'm trying to get in another month of good training before Club XC.

Tallahassee 5k XC Report (11/6)

Course - Beautiful live oaks draped with moss. About 2/3 grass, 1/3 crushed seashell (?). Long downhill start and finish. Wide and smooth. "The Wall" = short hill with about 5-6 moguls. Jumbotron for fans to see runners at the mile and at 'the wall" so remember to smile.

Conditions - Perfect. Cool,sunny and dry.

My Race - Not many woman there; only 3 in my AG, all from my team. I went out right on pace but was dropped by my faster teammate. I battled back during mile 2 and was closing the gap as we turned to run down the hill towards the finish but ran out of room and ended up 10 seconds behind at 24:10. My team won the woman's 60+ division.

Richmond 8k Report (11/12)

Course - Flat out and back with long steep downhill finish.

Conditions - Perfect. 38 degrees, sunny, hardly any wind.

My Race - My goal was to make 85% AG (7:32 mi) but I had been sick for 3 days with a chest cold and didn't know what to expect. With splits of 7:39 and 7:41 I thought it was all over but I started to feel better during mile 3 (7:35). I really started to push during miles 4 & 5 and by the time I reached the downhill, I knew I'd be close to my goal. I ended up at 37:24 (85%) finishing 1st in my AG and 3rd woman over 50. I'm happy with that!

Next up: Turkey Trot 8k and Club XC

Dave - Congratulations on your new grandchild! Be patient with your rehab - maybe race Bend instead of Tallahassee?

Thanks for the advice. I'm thinking I better take a few weeks off running now. Just so this thing doesn't drag out into next year. How do you feel about brisk walking? I want to stay in the routine of working out daily. The pool isn't an option this time of the year. Also, I've heard not to do the strengthening stuff until everything is heeled up. I'll take Club XC off the table. I'm surely not in racing shape after nearly 3 weeks off. I typically don't race much over the winter so maybe I can get back to my usual winter buildup by the first of the year.

Thanks! Yes, patience. But I will be disappointed about being in Greenville next week and not being able to run on the SWT! Probably not Bend...I'm thinking more of the GHS HM again for my first Spring race.

Dave

You

racerdb wrote:

Thanks for the advice. I'm thinking I better take a few weeks off running now. Just so this thing doesn't drag out into next year. How do you feel about brisk walking? I want to stay in the routine of working out daily. The pool isn't an option this time of the year. Also, I've heard not to do the strengthening stuff until everything is heeled up. I'll take Club XC off the table. I'm surely not in racing shape after nearly 3 weeks off. I typically don't race much over the winter so maybe I can get back to my usual winter buildup by the first of the year.

Dave

My physical therapist said that you had knock the inflammation back and take out the scar tissue before starting any strengthening exercises. That may take from a week or 10 days to several weeks. So the ibuprofen and ice are important. But remember not to take the ibuprofen for more than about 10 days straight. Bad for your liver and I think kidneys. But in that time take 10-12 tablets a day. Once you start the strengthening exercises you should wait a week or two before running. In the meantime light biking is okay. I think some walking is probably also okay, as long as you are not making it worse. Hills and steps seem to irritate the tendons.

My rule of thumb (after this experience in particular) is that if you can't get on top of it within 3 weeks you need to get some physical therapy, which usually means going to a doctor first for a referral.

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Week 285

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Greetings, 50+ers! Great to see some advice and experience being shared to help those suffering through new ailments. It's a "journey" full of ups and downs, that's for sure. My week was a little better than last. Managed to run at least a little bit each day, and covered 34.3 miles with a few "effort" miles, too. Log reads as such:

Sun: 5.2 Progressive (7:01 avg pace) last mile ~6:25

Mon: 1.3 (in jeans and a backpack) home from work.

Tues: 4.1 hard (6:51 avg pace) 1.7 in the middle especially

Wed: 5.1 easy (8:09 pace)

Thur: 6.1 easy-to-moderate (7:24 avg pace before cooldown mile)

Fri: 5.3 easy trails (8:43 pace)

Sat: 7.1 easy-to-moderate (7:34 avg pace)

Just trying to get some more miles in, varying the pace by feel. The 1.7 hard miles on Tuesday averaged 6:20 pace. Interesting that sometimes running hard makes the hip feel better, other times, not so much. I haven't really figured out where the happy medium is. Stretching, roller, and this deep massager device help. I'm being cautious with the deep massager; too much leaves me bruised and/or tender, but it definitely loosens things up.

Nice racing, SCgal! Props on your sub-3, kevin402can! OG II, congrats on finishing up the series, regardless of the setbacks. And props to you too, Mike, for improving on the Tri despite the calf woes. Sorry it was a no-go, dhaaga.

OK, that's all I've got. Will probably do the annual Turkey Trot (Thoroughbred Classic 5k) this Thursday, hope that y'all can do the same. If I don't chime in again prior to Thursday, I wish you and yours a Happy Thanksgiving.

All the Best!

Hope things turn around for both the Dave's. Having to pull the plug at the last minute stinks.

That's some decent quality lucKY, depending on the accuracy of the T-day mid to upper 19's looks doable.

Mon: 2 miles trail, medium

Tue: 4.5 miles elliptical @7:26 pace

Wed: 4.5 miles elliptical @7:56 pace

Thr: 2 miles trail, medium with some accelerations

Fri: 4.5 miles elliptical @7:40 pace

Sat: 6 miles gravel trail crewing a friend doing a 24 hr ultra

Sun: 4.5 miles elliptical @ 7:45 pace

“All my friends are cowboys...” I mean Ultra-marathoners. I crewed a friend for a 24 hour ultra, taking the night shift last night. It's REALLY hard to complain about doing a measly 6 miles when they are doing 50, 60, and 100.

My right heel is improving, but I've not applied any significant pace to it. On previous injury re-habbing periods I used the elliptical to get in shape then ditched it to focus on pure running. Not so this time as I'm going to keep the every other day routine up. Next week I move the running to 2.5 miles and add a few more accelerations on uphill and safe trail sections. I don't see myself going more than 4 miles running and 6 miles on the elliptical. I'll be working on the oft-neglected Y axis once I get to those numbers.

Have a great Thanksgiving to those who are celebrating on Thursday.

I tried to get in a good week of work but it was challenging due to smoke from the fires in N.C. so I ended up running on a treadmill for three days. However, I did manage to get in 43 miles and a fun track workout so I'm satisfied.

Sun: off

Mon: 7 E

Tue: 6 E

Weds: 7 E

Thu: 8 Track - 2 w/u, 1mi @7:30, 1mi@8:06, 800@3:30, 1mi @8:06,

400 @1:45, 1mi@8:06, 400 @1:45, 1mi c/d

Fri: 6 E

Sat 9 E

Racing a hilly 8k on Thanksgiving and then heading to my daughter's to celebrate. My husband is volunteering at Footlocker all week so I don't have to cook. Yippee! Happy Thanksgiving to y'all!!!

Happy Thankfulness Week.

I'm grateful that my son's XC team won NAIA Nationals yesterday in Illinois. Congrats to the Southern Oregon Raiders!

Also happy with my own breakthrough in the retun to fitness. With little confidence or expectations ran 3 x mile on Geoff Hollister Trail with 2min rest and hit 6:08-6:05-6:03. Even better is that I wasn't sore the next day.

Train Smart To Race Well folks.

KP

KP, congratulations to your son and his team for their XC win.

I have a relatively short report this week. I am less disappointed about my slow race last Sunday after discovering on Monday that I was laboring under the start of a rather nasty head cold. I did manage to stumble through a slow 30 miles this week, but I have spent most of the week exhausted and high on cold medications. Today feels like I'm finally on the mend and headed back to healthy again. Happy Thanksgiving and good running to all!

congratulations on the national title! that's fantastic.

ok week for me as follows:

Mon 5 + 40:00 stationary bike

tues. 7

Weds. 8 incl. 2 X 2 cruise intervals (2:00 recovery) 13:05/13:05

Thurs 11 [double]

Fri. 6

Sat. 8

Sun. 13

assuming weather similar to DC, my condolences to anyone who ran Philadelphia Marathon this morning. Very windy.

happy Thanksgiving!

Dave

The gradual comeback continues. 43 miles for the week, a bit more than planned but it's coming along. Did cruise reps (6X 800 m on the track with short recovery) at threshold effort yesterday, some hill sprints (except they were not very sprinty, but faster than 5K or mile pace) on Wednesday (just 6X 15 or 20 sec), and 9 mile longer run today. Plus three workouts of 30-40 minutes on the elliptical.