50+ Masters Training and Racing Open Forum

Search on your handle looks like you are on the comeback trail. I just did a 4:13 1200 medium hard effort. I will be racing the 1500 on the 24th. There is at least one other guy looking to run 5:10 so you might be interested as well.https://www.pdxmasterstrackandfield.com/upcoming-meets[/quote]Thanks. I suspect what I would be short of is speed/endurance. I could probably have done 20x300, rather than 16 if I hadn't kicked in the last one, but it would have felt like 20 300m races rather than 1500m pace (which is always how I felt with reps early in the season).I have had about three years with some rather intermittent training. Was very fit about four years ago, the had hamstring problems which was followed by a knee problem which ended up with a meniscus op.I have had a pretty solid year of steady runs in the 5-6 mile range at about 7 min per mile, but hadn't tried a track session for a long while.The difference between 56 and 60 seems pretty scary - at 56 I was doing a fast-finish 60 min run with 1600m on the track in under 5:20, now it looks like 5:20 in a race might be out of reach. Anyway, I'm just trying to get my head around what I might reasonably aim for this year. Thanks for the news on the race. I'm probably a fair way short of being ready to race a 1500m - I might try a 3000m or 5000m in one of the later open track meets at Eugene.Good luck with the 1500m on the 24th

Charlie wrote:

[quote]Cavorty wrote:

Just turned 60 and trying to come back from long-term injury.

Haven't got any real idea where I am at as I haven't been doing consistent track sessions for about three years.

Had first go at a decent track session the other day and did 16x300m at an average of 63.5 sec with 1 min/100m slow jog recovery. Pace was very consistent other than kicking in a 57 for the last one.

Anybody got a feeling that they could do something similar and what it might translate to at 1500/3000/5000m range?

Most of the rest of the time I've just been doing steady 40-45 min runs at right on 7:00 min/mile, with the odd 60-70 min.

1500 5:10 to 5:30 300s are pretty short even 16 on short rest so you got the speed to run 84s / 5:15 but do you have the strength?

54 year old new to LetsRun wrote:

Interesting thread.

Been running well with a recent 1:25:47 half marathon. Averaging 50 mpw. For the first time in 10 years I've put together 1 year of consistent training without major injuries or illness, just some routine soreness. I've stayed off the track opting for 400s and 800s on the roads for some speedwork. Long run is 13 miles every 2 weeks but at least one 10-12 tempo or steady state run twice a month.

Key has simply been to stay injury free and have consistent mileage, at least it works ok for me. Can't handle much more than 60 miles once in a while or I break down.

Ain't that the truth! Sounds a lot like me. If I can string together 6+ months of injury free training I'll usually run pretty well. Last Nov & Dec was disastrous but since then I've been good. Your training is very similar to mine except I have added weekly V02max speedwork on the track the past 8 weeks. I've also learned to 'respect the recovery' and not force anything or try to push through workouts when things aren't feeling right. I used to run 70mpw all the time but these days 60'ish also seems to be my sweet spot.

Welcome to the thread,

Dave

That's a pretty stiff workout, I could probably do it but would take 5 days to recover. So I do a lighter version of speed/interval work but get in decent miles and tempos and go with that. I think 5:00+/- 5, 10:30s, and mid 17s would be in your range. Welcome back I remember you handle.

Cavorty wrote:

Just turned 60 and trying to come back from long-term injury.

Haven't got any real idea where I am at as I haven't been doing consistent track sessions for about three years.

Had first go at a decent track session the other day and did 16x300m at an average of 63.5 sec with 1 min/100m slow jog recovery. Pace was very consistent other than kicking in a 57 for the last one.

Anybody got a feeling that they could do something similar and what it might translate to at 1500/3000/5000m range?

Most of the rest of the time I've just been doing steady 40-45 min runs at right on 7:00 min/mile, with the odd 60-70 min.

Great job, Mike. It must be very enjoyable being able to train with your wife. I'm envious. Keep up the good work.

thanks icars, though she routinely kicks my butt any more, even with modest fitness for her. As an FYI, by the time she ran her mile, it was about 10 degrees cooler and less windy. Also, she was in her new NIKE Zoom Rival Distance. I stuck with my newest LunaRacers, spikes just feel too weird on my feet.

Nice job to you and especially your wife, Mike!

My husband doesn't run, but he is so much stronger on a bike that I can't keep up with him for long even when drafting behind him the whole time. We go off and do our separate sports, which are sufficiently similar that we understand each other, but don't put us in competition.

Thanks. I got quite fit at 56 - then got injured and it's taken about this long to get back to something near moving properly. A lot of knee problems were messing up the ability to really toe-off on one side.

I've had a year where I've done a lot of 5-6 mile runs at 7:00 or a bit quicker - virtually every day - but no reps, which is what I really need.

I think I'm going to try 6x800m on Saturday, and that might tell me a bit more.

I did run a two mile road race in 11:31 three or four weeks back, but it was point to point, and although it was pretty undulating, there was a net drop of 20ft+ That felt like a flat out sprint the whole way. I think I blew up about 3 mins in!

Cavorty wrote:

I got quite fit at 56 - then got injured and it's taken about this long to get back to something near moving properly. A lot of knee problems were messing up the ability to really toe-off on one side.

May I ask how you overcame the knee issues? I am 57, and dealing with knee problems (for the first time since about 1974). I've been doing some bicycling, some strength and stretching routines, icing, taking ibuprofen. I am about to try a turmeric supplement. Goal marathon is in 15 weeks, and I remain hopeful ... but my time ambitions are fading with each passing day.

I will be happy if I can manage through the discomfort, run the marathon in October, then aim to fully heal after that, with an eye toward M60-64 racing in a couple years.

Congrats on your return to competition ... I am looking forward to following your training and racing!

Hi,

I had a hamstring problem. Took about 5 months off. Tried to come back a bit quickly, and found that I was getting a pain on the inside of the opposite knee. Eventually, I ended up with a op where part of the medial (inside of the knee) meniscus was was removed.

Really eventually overcame it through stride analysis, as with trying to run through injury, my stride was pretty messed up. I'd say it would be a question of seeing if anything that you are doing with your stride (I'd been shifting my weight to the outside of the bad knee, which was causing a "valgus knee") that is causing a problem. That way you can run without being concerned about continuing to aggravate whatever is happening. If you're like me, treating it isn't going to fix it, without sorting the stride out. The other thing is x-rays/MRI to find if there is anything mechanically wrong with the knee.

Good luck

I have a glute firing issue that was initially diagnosed as arthritis. Evaluating the stride and understanding the mechanics was the key to improving.

Igy

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Week 313

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Greetings, 50+er's! So far so good for June; now on a 12-day mini-streak (though yesterday was sub-par), and managed 34 miles over this past week:

Sun: 7.2 w/Easy 5@8:07/mi + form drills

Mon: 4.0 Easy (8:00/mi) humid!

Tue: 5.1 Intervals (8x400,200 jog rec.)97,98,96,93,92,90,93,98

Wed: 4.2 Easy (7:56/mi)

Thu: 7.3 Easy (8:14/mi) my "long" run

Fri: 4.2 Easy (8:10/mi) mostly trail

Sat: 2.0 Hard (6:43/mi avg moving pace) brief breaks @1&1.5

Back to doing form drills on Sundays. We follow the Magill protocol: Drill, jog, stride, walk (all@40m). We do skip, high skip, bound, carioca, march, fast shuffle, butt kick, high knees (2x each, except 1x shuffle,) then we do our 5-mile easy run. Intervals were supposed to be 12, but I ran out of gas at 8. I tried to take a little pace out to complete, but the 200 jog recovery (about 60-65s) just isn't quite enough recovery time for me at this point. Still having difficulty with pacing on the intervals. Everything else was easy runs, except on Saturday, where after the yard-work, the hot afternoon, and watching NCAA's, I got caught reaching the end of the day without a run, so I got out the door only at twilight and raced around the hood a couple times just to get something in. Started easy and accelerated until I was gassed at 1-mile (last 0.3 under 6:00/mi pace), took about 1-minute break and started accelerating again until I was gassed at 1.5 mi (again last 0.3 was about 6:00/mi), rested about 40s, and finished pretty hard (6:20/mi) for the remaining 0.5mi. It was preceded by a 2+ mile evening walk with my wife.

So I'll call it a good week. Who knows, I may actually hit 40-miles pretty soon. Today will be a repeat of last Sunday, and we'll go from there. I'm also getting in the habit of doing 10 deep yoga squats each night before I go to bed. We'll see if that helps my hip at all. So far, so good.

-Thanks for the race recap, Mike L. Props to you and your wife!

-Welcome Cavorty and "54 year old new to LetsRun"; both of you seem to be getting some very solid workouts in.

-Over50, I need more discipline and incorporate more LMLS warmup.

-Some interesting results being reported on masterstrack.com, Whiteman's (M45) 4:07 road mile, in particular.

OK, that's it for me. How's life in your neck of the woods? Any more racing to report?

All the Best!

After a pair of setbacks, I was able to get in three jogs of 2+ miles this week. The calf injury from late April was (is?) a challenge. Twice I thought I was good to go, only to have it tighten up on me during my test jogs. This last time when I thought it was ready, I forced myself to wait an additional week before resuming jogging. So far so as I've progressed to 30' as of yesterday. Frozen water bottle massages seem to be very helpful.

I've still been getting some activity as I've still been playing golf 2-3 times per week and that typically includes walking at least 9 holes. My golf game still sucks, but at least my leg is feeling better. Hopefully jogging will soon supplant golf as my primary form of exercise.

Best to all.

continued success on your comeback from injury -- sounds like you're managing it with patience and intelligence, which is a lot harder than it sounds.

good week on my end with 9 hours running, 3 hours x-training. Monday and Tuesday I was doing altitude training (a full 400 feet above sea level! with no supplementary oxygen) in Shepherdstown WVA as part of a quick getaway for our 30th wedding anniversary.

M 50:00 run

Tu 1:10

W 1:20 including 5 X 1000 starting every 6:00 (3:45/42/40/39/40 -- total time 18:26) + 30:00 bike cooldown

Th 1:00 run, 1:00 bike, yoga class

F 2:00 double, 30:00 elliptical

Sa 1:30 with 30:00 tempo on bike path (about 6:30/mile pace, came thru 4.5 in 29:12)

Su 1:10 run, 1:00 bike

Mon. 3 km jog over Roo Hill. 22 min.

Tue. 4 km jog over Roo Hill. 25min. Hilly 27 km mtn bike ride in 1 h 30 m.

Wed. 10 km rolling trails 57 mins and 20 min kayak session.

Thu. After dark undulating 10 km shuffle in 1 hour.

Fri. Ran out of daylight 10 km shuffle in 1 hr 2 min.

Sat. Steep 10 km trails 320 m of elevation gain 1 h 13 min.

Sun. Same run but this time in 1 hr 7 mins.

It's after midnight I have just got home from work and have to be up in 5 hours to go back. I do haye late/ early shift combos.

Cheers.

On the road this weekend and next week.

Legs are coming back. Ran 4X1K at 5K pace on Tuesday, some progressive 1 min reps on Thursday, and 5 miles at tempo effort on Saturday (5 mile fun run, where me and my boys went 1,2,3 and son's GF was 2nd woman). Then my son graduated from college later in the day.

Shooting for low 36 10K next weekend. I don't feel ready for such an effort but didn't early in the spring either, so will give it a go.

Greetings from Eagle, Idaho. It was nice having the NCAA Meet to watch in the evenings this week. Our two children are Boise State alums so it was fun to watch Allie O do well the last day. My training week started with dead legs but by mid-week I was running my best this season.

Monday: AM- 2 miles easy; form drills; 1 x 400m repetition pace @ 1:52; 1.25 miles easy; PM: 3.25 miles walking

Tuesday: 1,500 yards swimming

Wednesday: AM- 2 miles easy; form drills; pyramid start and finish at repetition pace with interval pace in the middle; half the distance jog between;

400m @ 1:40; 800m @ 3:50; 1,000m @ 4:47; 1,200m @5:40; 1,000m @ 4:40; 800m @ 3:42; 400m @ 1:30; mile easy; PM- 3.25 mile walking

Thursday: AM- 60:00 spin; core routine; weights; PM- 1,500 yards swimming

Friday: AM- 2 miles easy; 16x 100m 2 easy, 2 good; PM- 3.25 miles walking

Saturday: 2 miles easy; 4 x 100m strides / 20m walking; 2 miles tempo pace @ 15:42 ( even splits 7:51 @ mile); 800m easy; 4 x 200m repetition pace @ 46, 45, 45, 43 / 200m walk; mile easy

Sunday: Off

Have a good week.

Igy

@Cavorty In light of your excellent 2 miler probably 5 flat for 1500. You are doing Great.

@Igy looks good nice 400 in 90 also like your Saturday mix I might try something like it.

3 miles total running hiking is back to 2 hours a day as my toe is doing much better and a few 20 mile easy bike rides

Wednesday June 7th Pace / VO2Max 1200 : 82 86 86. 4:14 projects to 5:17.50 for 1500 Weight 147.4

Warmup 400 jog 2 x 100 19 19 1 x 200 40

Felt a bit tired second lap was deflating(86) however it was easy to just keep going as my endurance is much better. Once again my bio mechanics were awkward so could be too much tread mill.

Saturday June 10 2 miles on treadmill 12:30 hard tempo but not VO2Max Weight 143.6. HR of 168 so close to 172 goal. Still working on endurance but I like the progress.

Charlie,

Thanks. The 200s I try to run at about 800m pace, and with the walk between hard but reasonable.

Also, you are making significant progress. Hopefully I can add to my intensity in coming weeks.

Igy

26.2 miles this week. Got the bike out Monday and ran at 5 am Wednesday and Thursday. Temps in the 80s and 90s made for a tough week but felt good Sunday. Hope to keep up the morning runs.

M Bike 35 mins. Leg strength not there yet

Tu 4.1 miles in 41 min

W 5.3 miles trails in 49 min

Th 4.3 miles in 44 min

F off, laying sod all day

Sa 6.9 miles trails in 66 min (overheated the last couple miles)

Su 5.6 miles trails in 60 mins

Good luck to everyone racing this week.