50+ Masters Training and Racing Open Forum

This was the second consistent week for me finally. 45 miles this week.

M- 6 walking

T- 8 walk a mile/ run a mile on hills 8:07 ave on running miles

W- 3 walk

Th- 7 walk

F- 7 walk a mile/ run a mile on hills 7:59 ave on running miles

S- 7 walk/run flat

Su- 7 walk hills

This was supposed to be an easy week for me following a half-marathon last weekend, but I felt really good and did most of my runs at a faster than planned pace.

Monday: 10.4 miles at 9:09/mile pace

Tues: 10.5 miles at 8:45

Weds: 4.9 miles at 8:58, very early in the morning prior to a 3-hour drive to make a 9 am meeting.

Thurs: 10.4 miles at 8:22 pace

Fri: 10.4 miles at 8:45

Sat: 16.1 miles at 8:27 pace. I finished just before 8 am but it was already 71 degrees under a very bright sun. Had one water stop during the run but still finished thirsty and spent the rest of the day drinking like a fish.

Sun: My Achilles was complaining following the long run and the hot, dry, calm weather is much more conducive to cycling, so I took the day off from running and just rode 32 miles easy.

It's starting to feel like summer here, with highs in the mid-90s. Tomorrow is supposed to be close to 100 and then it should cool off somewhat. I'm not acclimated to the heat at all and it's showing.

Next Saturday I plan to run a traditional Memorial Day weekend 5K that I've done almost every year since I moved here in 2003. I'm lousy at such short distances, but pushing myself to run fast will be good training.

Stay cool, everyone.

5 miles quality running with a couple easy warmup miles

175 miles on the bike all slow half the miles out of the saddle/ standing on the pedals average speed guessing about 14mph

10 miles of easy walking feet are doing good

40 minutes of rowing

Runs:

Tuesday May 16th 1200 meters Pace Work treadmill 10mph 120 seconds, 11 mph 90 secs, 12 mph 75 secs(HR 162) with 120 rest. Fun workout.

Wednesday May 17th 2.5 mile Mild tempo on Glendoveer 17:06. Zero marker west on Halsey to new 1 mile marker and back 13:46 (7:01/6:45) plus ½ in 3:20 Weight 147.2

Saturday May 20 2,218 meters Pace Work on a treadmill 7:30 total run time (5:26 per mile): 12mph 90 seconds, 11 mph 2 minutes, 10 mph 4 minutes with 2 minutes rest. Warmed up with 1 hour walk, 20 minutes rowing, 2 minutes at 9 then 2 at 8 then 20 seconds at 10,11 and12. Felt GREAT! Weight 142.8!

Plan is to keep doing what seems to be working . Back to the treadmill for the fast stuff as this is way less pounding also the treadmill cracks a nice evenly paced whip plus I enjoy getting the old man foaming at the mouth looks.

Good morning all.

Amen to MikeF on just getting out there. My health has improved quite a bit when measured against a variety of indicators since I joined this thread. So thanks everyone for setting the pace.

I have been adding training sessions and increasing intensity gradually. Raced at week's end, nothing special, but about where I ended last season. Still losing weight, under 170 lbs, shooting for 155 lbs. I added a swimming session this week. I was swimming about 3,000-4,000 yards prior to my latest comeback attempt. My swimming is easier than it sounds since I wear fins, alternating 200 yards kick board and 300 yards freestyle. I operate under the theory that I am doing it for recovery, and the important thing is to get the volume in. My technique is decent, but suffers a bit when not practicing. Hopefully over time I can do two sessions of 1,500-2,000 yards.

Monday: AM- 2 miles easy; form drills; 4 x 250m interval pace @ 1:07-1:10 / 150m walk; mile easy; PM- 3.25 mile walk

Tuesday: 60:00 spin; core routine; weight routine cut in half

Wednesday: 2 miles easy; form drills; mile tempo @ 7:51; 800m easy; 800m interval pace @ 3:35; mile easy

Thursday: AM- 60:00 spin; core routine; weigh routine one set; PM- 3.25 mile walk

Friday: 2 miles easy; 8 x 100m interval pace @ 25-27 / 20m walk

Saturday: AM- 2 miles easy; 4 x strides; 5k race, actually measured 2.92 miles on GPS, 2nd age group; 24:08; mile walk; PM- 1,000 yards swimming

Sunday: OFF

Have a good week.

Igy

Greetings, all:

My knee pain persists. I need to work on overcoming muscle tightness and imbalances. But I've been too preoccupied with work assignments to dedicate time and attention to such mundane tasks. Doesn't help that I have no patience for weakness and injury. Meanwhile, T-minus 19 weeks to goal marathon.

Memory lane: Thirty-one years ago this weekend, my running pursuits nearly killed me.

No winter training ... late arrival at the race (so no warmup) ... an unusually warm day after a cold spring ... still dehydrated from an unplanned run the previous evening (bike flat tire with no spare). Result: heat stroke.

I finished the 10K, then my brain wacked-out, and I thought I was back in the race, and apparently ran off, back into the crowd of finishers, finally falling completely unconscious somewhere off the course. I briefly became conscious in the ICU, packed in ice, then not again until many hours later in my hospital bed, where I would spend the next five days, hooked up to an IV and a catheter.

I was lucky someone found me and called for help. I would not have survived, otherwise. Another runner also collapsed that day, and died in the hospital.

For some reason, they thought he had suffered head trauma ... ordered catscans, but never took his temperature.

MAY 15-21, 2017:

Easy: 4.9 miles @ 9:02/mi w/2 x 30-second hill sprints

Off

Off

Easy: 4.0 miles @ 8:03/mi

Easy: 7.0 miles @ 7:55/mi

Easy: 7.0 miles @ 8:01/mi

Off

WEEK TOTAL: 22.9 MILES

2017 Race Goals

5K: 6:13/mi (19:20) -- Achieved April 2nd @ 6:06/mi (18:57)

Half Marathon: 6:50/mi (1:29:30) -- Achieved April 30th @ 6:46/mi (1:28:41)

Marathon: 7:26/mi (3:15:00) -- Target race October 1st

Have a good week!

-Allen

nice race; congratulations!

I had a pretty good week, 11 hours running, 2:00 cross-training

M 2:00 run (double)

Tu 2:10 double

W 1:25 with hill repeats

Th 60 run, 30 stationary bike, 30 stairmaster

F 1:55 double

Sa 1:10 including 4 X 6:00 hard (4:00 easy)

Su 1:20 run, 60 bike

Saturday I'd intended 4 X 1600 but got thrown off the track at nearby private HS after one lap of first repeat. A uniformed security guard told me "we're not supposed to let just anybody jog on this track"

I thought about going all VIP on him ("just anybody? are you new around here? I went to Summer day camp on this campus in 1971 and got very positive feedback from the counselors on my effort during swim lessons"), but I was too demoralized by the realization that my 5k-ish pace calls to mind for an objective observer the word "jog", so I just went off with my tail between my legs to "run" by time/effort on neighborhood roads.

have a great week,

Dave

dhaaga wrote:

I thought about going all VIP on him ("just anybody?.....

Good story, Dave. I fortunately still get the use of my HS track about whenever I want. The AD offered me keys to the track a few years back...I should have taken him up on them!

Another real nice week in the books. 60.4 miles and two nice workouts. The good thing about the workouts is: They went very well and felt very comfortable doing them. The miles seem to be coming easy these days.

M: 9.82 Miles in 1:15:24 [7:40 per mile]

T: am: 5.52 Miles in 45:01 [8:09 per mile] pm: 4.71 Miles in 34:23 [7:18 per mile]

W: 7.2 miles with 4x1000 w/600 jog rest 3:20.5,3:19.0,3:18.1,3:14.9

T: am: 4.23 Miles in 35:14 [8:19 per mile] pm: 4.45 Miles in 34:03 [7:39 per mile]

F: 8 Miles in 1:00:38 [7:34 per mile]

S: 11 Miles in 1:17:25 [7:02 per mile] Progression came easily 737,728,720,722,718,715,659,655,638,623,609

S: 5.45 Miles in 41:47 [7:40 per mile]

Three weeks out from my Spring goal 5K. Plan is to just keep on as I've been doing. Nail the workouts and respect the recovery!

Have a good week,

Dave

My gosh, that is really scary. Through some combination of luck and sense, in about 40 years of running I have never finished a race (or dropped out of one) with any non-orthopedic medical issue. I've finished some hot summer races feeling very hot, but nothing that getting into the shade and drinking a bunch of water didn't fix quickly. I hope to continue that record!

Allen1959 that's a crazy story. I had a similar experience (not quite so harrowing) in college. We ran with temps in the 90s because the host coach refused to move up the start by more than 30 minutes. I ran with the lead pack through 2.5 of the 4 mile race and then faded. I got passed in the last half mile but didn't remember it. Crossed the line and staggered around for a couple minutes and flopped over to the opposing team and asked them to remove my shoes. They just stared. If that race had been 5 miles or 10K several of us probably would have ended up up in the hospital.

11 miles last week and 45 this week for post marathon recovery. Getting my legs back and did a 20 minute tempo yesterday, at about 8 sec. slower than I would have last month, which for recovery phase is just fine.

Got a couple 10Ks coming up in the next month, followed by a 6 week break from racing.

Blessed by the joy of coaching Grant High School's Philip Quinton to Oregon State Champs Runner-Up in a blazing 1:53 800m. Big shout out for support and friendship to our new head coach Kent Siebold, and Asst Coaches Christine Soma, Adam Kopet, Diane Lechner, Mike Engelbert.

KP

Allen1959,

That is a scary story. I coached track/cross country for 13 years in Texas. I had four coaching heat exhaustion incidents one in training and three in competition. All of them had at the core electrolyte imbalance. Three required emergency room visits with IV therapy to restore balance. The fourth was a track meet in Monterrey, Mexico. We had a female middle-distance runner that restricted water drinking for fear of getting sick. Fortunately we were able to rehydrate with watered down Gatorade. We wanted to avoid going to hospital in a foreign country, a release could have been involved.

Igy

Wow Allen, harrowing indeed. Something to keep in mind with the summer approaching. We had some record temps in southern New England this week.

6 runs totaling 39 miles with highlight 7+ @ 6:36 yesterday.

3 swims totaling 3.75 miles.

Actually, the highlight was attending second college graduation in 5 days -- my twin girls are done. A week of celebrating wasn't good for calorie consumption and healthy eating!

Back to normalcy this week, be well all.

Well finally got my sctick together this week. No track meet to go to so I had some time although like everyone that heat spike was tuff

Monday 4 mile run 8:30 pace

Tuesday AM 5 mile run 8:05 Pace PM 24 bike couple good climbs and a good TT segment

Wednesday 2 WUP 8*400 1"36-1:32 1 CD PM 32 mile bike - felt like horse crap

Thursday AM 25 mile bike - first training ride on the Time Trial bike kept HR in 120;s felt ok, PM me a local running group to do a trail run climbed 1200 feet - it was hard as hell but I loved it - super super sore after

Friday 1000 Yd swim 20:00 first time swimming in 4 weeks PM 15 miles bike ez

Saturday 8 miles 8:20 pace - wheels came undone the last mile but this is he further I have run since early march so I was happy

Sunday Brick 16 mile bike/ 3 mile run - I averaged 7:33 pace and that is the fastest I have run for a while.

So we will se how this week goes. I leave for Bradenton FL on Tuesday , guess I just get in was much as I can in the heat

I recall a road 10k on a very hot Fathers Day years ago. I thought I was fine until hours later I became nauseous and light headed -- not good. Unfortunately I missed the FD festivities, but I lived to race another day.

Heat related issues are not to be taken lightly. Err on the side of caution and get professional help asap. Any coach who does otherwise for the sake of convenience or paperwork should be summarily dismissed. It can be a life or death issue.

Mon. 47 min kayak and 2 km easy trot up and down steep hills testing tight glute and hammy. Not too bad.

Tue. 1 hr 40 min mtn bike on hilly trails and 2 km easy jog on the flat.

Wed. A steep 4 km hike with160 metres of elevation gain in 50 mins. Feeling a bit unwell after night shift.

Thu. Flatter trail riding on the mtb 24+ km in 1 hr 15 mins.

Fri. 47 min kayak.

Sat. Mtn bike session with 2 climbs up Viewing Rock. 1st in an easy 10.40 2d @ up tempo 9.16 (pb 8.31). Total 16 km in 56 mins.

3 km easy jog in 20 mins.

Sun. 17 km mtn bike on flatter trails in 50 mins. 4 km hike and run 2 x up Roo Hill 150 metres of elevation gain in 39 mins.

Keeping the fitness up and easing into some running as the glute/ hammy issue seems to be coming good with lots of massage.

The heat stroke stories remind me of the hot/humid 10 km that my wife, friend and myself ran many years ago in Indiana, out and back race, all in the sun. I finished, found my friend and did a minor cool-down, but didn't see my wife. She staggered into an outdoor entrance to the basement of a church, where she laid down/passed out. Some time later (30 to 60 minutes?) we see her, and she's awake and exhausted, but otherwise ok. She could have died and we'd have not found her. Makes us always want to re-connect AS SOON as a race is over. I still feel guilty about that.

Ended my last week with 34 miles, and did a track session on Tuesday of 9 x 200's at just over 7 min/mile pace. Wife did 4 x 100 and then 5 x 200 at 6:43 per mile pace, so her hamstrings are getting SLOWLY better. KC Corp Challenge track mile is in 15 days!

Saturday was to be the KCCC 1/2 marathon, with a half dozen major hills. Two days of heavy rains the 2 days before left us seeing wet roads upon driving in to the start site, and the RD announced that a portion of the bike trail it was on was "washed out" (whatever that meant). So we ran a much shortened race that was announced to be "between 9 and a half and 10 miles), including a doubling of a 2.5 mile loop in the beginning which also had a fairly major hill (and a couple minor ones) in it. After about 5, we headed out on the much shortened out/back on the bike trail before finishing at the same start/finish line. Temps not above 62 and some breeze, cold mist turned to rain the last mile, and everyone seemed excited to run shorter/faster and with less hills, so the pace was hot. First two 65+ year olds passed me in the first mile, but held onto a solid-for-me pace of 8:25 average for the 9.75 mile race, and took what appears to be 3rd in age group, for the bronze medal (yeah! my goal). Had been hoping to just run about 9:00 min/mile for the half, so felt I exceeded my expectations, though running that pace, on hills, in racing flats left my legs so sore like I have not had in a LONG TIME. That is "good sore" for us, right? Next day was 2 shuffling miles in 22 minutes on the track. Good health normal body temps to all!

I missed posting here last week. Week 310 went like this.

M: off.

T-SA: 6 miles.

SU: 11.1 miles.

Week 311.

M: off.

T-SA: 7 miles.

SU: 12.2, miles.

Slowing getting back into shape. Not sure when I will be ready to race again. My initial plan was to race 10k on Memorial Day, but I don't think I will be ready for that. I might do another 10k two weeks later.

if mike fanelli's training is "unremarkable," i guess that would make mine "unremarkabarelyable." not much from me over the last several weeks; calf has been persistent in keeping me off the roads, though the last weeks has seen mostly 1-2 miles a day, with today being a long run of 3 miles. no hurry right now, so i can take my time and slowly build towards some end of summer races and the fall x-c when i turn 50.

despite my lack of running, socal has been a hotbed of t&f races and performances from high schoolers to collegians to pros--great to be a fan around here.

went to oxy high performance meet and got to see centro take down farah in the 1500m, as well as b-mart's impressive sub-2 800m; even more fun was hobnobbing with other has-beens, not to mention seeing my old coach, joe douglas. a few of my younger clubmates (including a kid i coached in h.s.) rabbited some of the races--a funny story: i thought one of my clubmates was going to rabbit the marquee race of the 1500, so i tracked down mo farah on the warmup field and offered him $5 to, as a joke, go up to the rabbit (i explained he was a teammate) on the starting line and sternly say to him, "hey, you better not f*** this up," just to rattle my teammate's cage. mo, with the appropriate sense of humor, said he'd do it, no money necessary. it turns out my teammates were NOT rabbiting his race (they instead rabbited earlier heats), but if you watch a video of the race (you can find one on the "runner universe" facebook page), it looks like mo may have done what i asked to an unsuspecting kemboi on the starting line...

stay healthy my friends,

cush

Hello (again) forum. over50 recently reached over 60 and as part of my self- motivation psychology will start posting here again. lucKY2b, thx for keeping this thread going, your tenacity is inspiring.

Today, Day 1of program: 62 minutes walk-run JN hill trail. 20% run