50+ Masters Training and Racing Open Forum

Charlie,

I will check out the video later on. I backed off a little this week on the volume and cranked up the pace. Next week I will tackle a couple of faster 800/1500m workouts. I am curious how I will respond. The 5k efforts are much improved since the first of the year.

Igy

70mile week

two workouts

Road

6 x 800 @ 2:24 with 3 min jog between

Track

8 x 100 straights and curves 16-17sec

6 x 400 @ goal mile pace with 400 jog recovery

That was brutal. Have lost all fast twitch I had

Slow and steady

cheers

comebackoldman wrote:

70mile week

two workouts

Road

6 x 800 @ 2:24 with 3 min jog between

Track

8 x 100 straights and curves 16-17sec

6 x 400 @ goal mile pace with 400 jog recovery

That was brutal. Have lost all fast twitch I had

Slow and steady

cheers

How old are you? When I was in my late 40s and in about 5:00 mile shape I could do 3 x 800 @ 2:22 and not much else for a quality workout. If you are 50+ and can do that workout you either are very good, or you are Igy's very annoying troll on this thread.

Hi,Not sure if I'm going to be ready for that, but I think I might do the 2 mile, at the last meet.

Charlie wrote:

Hey Igy,

Did Clayton Murphy get GREEDY ?

Racing ........Well I am actually starting round 2 which starts like round 1 except with a faster goal , fitter and lighter. I might run a 1500 the last week of all comers in Eugene thursday July 27. I am on the fence but if Cavorty decides to give it a go it would be tempting. Imagine 2 60 years olds huffing and puffing. I can hold on for awhile. Otherwise them races are FAST and I am not one to race in no man's land.

So round 2 requires lots of study Nick Willis did a set of training videos that are really good

Here is number 4:

https://www.youtube.com/watch?v=BW56tleyUZ0

As MF says and I listen to Train don't Strain.

Not sure I'd be ready for that, but I might do the 2 mile, which I think is that last of those meets.

Did 45 min today with 3 miles (or to be more accurate 4800m) of 100m stride/100m jog in about 20:06, so just over 6:40 per mile - just about 20 sec for the strides, 30 sec for the jogs.

I haven't raced a mile or 1500m since Sacramento Nationals, which I think was about 2010, so I'd need to some longer reps like 8 x 400m in about 80 sec. before I did that.

I discovered that a 5k, followed by 1 hour the next day, 5 and 6 mile runs at about 7 min per mile the next two days, and 10x200m at around 38 sec the day after that was too much! I think it took about 10 days to get any zip back in the legs.

I'd been used to running steady runs at 7 min/mile and it still feels fine at the time, but I think I'm going to have to slow them down to get enough recovery to do quality.

*************************

Week 317

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Salutations, 50+er's! Made it through to the end of the month, so June (plus the last two days in May) was the extent of my streak. Was hoping to keep it going, but almost as if to tell me that it'd had enough of this nonsense, my left knee started acting up Saturday morning. And with that, my streak unceremoniously ended and July 1st saw no running. So 6 days of running with 29.5 miles for this week:

Sun: 5.0 Mostly Easy (7:38/mi) a bit of effort on the last mile

Mon: 4.4 Easy Trails (8:43/mi)

Tue: 5.8 Intervals (2000,1600,800,400)8:22,6:31,3:14,83

Wed: 5.0 Easy Trails (8:34/mi)

Thu: 4.1 Easy-and-Moderate (7:40/mi) Third mile @6:51

Fri: 5.2 Easyish (7:46/mi)

Sat: Off, 32-Day Streak Ends (did walk 3 miles with my wife)

The intervals Tuesday were supposed to go 5,4,3,2,1 with 1 lap jog recovery and increasing speed with each rep, but during the 1200, it became evident that the 1-lap recovery prior didn't take, so I stopped at 800. There was then full recovery before running a fairly hard (but not all out) 400. I was pleased, nonetheless, because the volume of effort was still 4800m, which is more than I've done in quite a while at the track.

Legs felt dead Thursday, so I tried to inject some speed by accelerating through the 3rd mile (last half mile was sub-6:30 pace), which sometimes will get them out of their doldrums, but it didn't take, so I slogged that fourth mile home. Most the rest of the week was easy running.

Can't really say what brought on the knee issue, this isn't the first time this has happened. From time to time I just start getting quivering and cramping around the knee both just above and behind it and even extending to the upper calf. I spent a lot of the day, just trying to massage the muscles around the knee, but mostly, it just needs some rest. May be another day or two of walking before I get back to running, we'll see.

In a pleasant surprise, racedb (Dave) and his wife happened to stop overnight in Lexington en route to South Carolina, so I was happy to be able to meet up with them and share in a few craft beers at a couple of our burgeoning local breweries. There's plenty more where that came from, so maybe this coming December at Club Cross Nationals, anyone that wants to join in, we can scout out a few others. Hopefully, next time they'll procure better accommodations, lol.

It's sure nice to see some folks talking about upcoming challenges on the track; KP needs more company!

With the knee woes, and a general lack of enthusiasm for racing a 10K when it's uncomfortably humid (currently it looks like the 7:30am start will be about 70-71 degrees with about equal dew point), it's not looking promising for the Bluegrass 10000; I need to decide by the end of today when registration closes. With that, good luck to all those that are planning on toeing the line somewhere on this 4th of July.

All the Best!

Sorry your streak ended lucKY, but everyone knows streaks are for crazy people who have zero understanding of fundamental training principles ;-)

Gee Charlie, just as I am trying to de-focus on the track and its deleterious effects on me you and Ghost get into these long discussions that stoke my interest again….another time, perhaps, for me.

Mon = 3 miles in lumpy, thick grass, hard

Tue, Wed, Thur, Fri = 3 miles, medium, urban trails near my home

Sat = 3 miles medium 350 feet of climbing on soft trails, hot!

Sun = 4 miles rails-to-trails trail, easy.

Tot = 22 miles, running streak at 93 days

I am fortunate to live in an area that has so many trails that are easily accessible. We have a thriving community of mountain runners that I have been slow to join. I guess I’m in mid-transition to becoming a trail racer. But I cannot argue with the results as trail running has allowed my very, very, sore right heel to get better while simultaneously getting more fit. I’m going to slowly work in more 4 miler’s mid week and then very slowly increase the Sunday run distance.

Happy America Folks.

Finally got a little help at an AllComers Meet 800 Tuesday. Legs were tired from Sunday's 800 but a high schooler helped me to at least hang for 350m and TRY to chase. Ended up with a seasonal best 2:17 in a Tee-Shirt! I'll take it BUT sure wish I had a few more seasonal track meets to do. Anyone interested in competing in Toronto Aug 10-13th? Nice Regional Masters Meet. I know the Meet Director and g'tee he'll put on a great one.

4th of July 5k with my son coming up. Anyone else toeing the line?

KP

In spite of having another cortisone injection in the foot last week, my totally lame 'streak' remains intact at 220 something...oh and hit 902 miles for the first half of 2017 which concluded just the other day...would love to replicate that volume here in the second half as I haven't hit 1800 miles in a year since 2012 ;(

This week was mostly 5 milers on the high school track and a good 7 miler mostly along a pretty lagoon in San Diego...in maintenance mode while trying to figure out how to get this dang foot to work (bend) again...not sure that it ever will.

The highlight of my running week was when a friend who used to coach 'athletics' at Oxford invited me to do a run on the track at Iffley Road next month when in London for the Worlds...I liken such a session to a round at Augusta or something of that magnitude...so am clearly psyched!

Wishing all of you fifty-plusers a fine Independence Day...remember to 'train don't strain'...oh, which reminds me... the gent that coined that bit of wisdom, Arthur Lydiard, would turn 100 this coming Thursday...perhaps we should all do some LSD that day... the running kind of course.

your pal,

MF

Good morning from Eagle, Idaho. My wife and I hosted a farewell party Saturday evening for a close running friend that was moving out of the area. So some compromises had to be made during the week in preparation for the festivities. I was planning for higher volume than I actually logged.

Monday: 2 miles easy; form drills; 2 x ( 2 x 200m repetition pace / 100m easy; 400m repetition pace / 200m easy ; 800m repetion pace /400m easy) 200m @ 47, 400m @ 95, 800m @ 3:25 ; mile easy

Tuesday: AM- 60:00 spin; core routine; PM- 2,000 yards swimming

Wednesday: AM- 2 miles easy; form drills; 800m interval pace @ 3:35 / 400m easy; 1,200m interval pace @ 5:35 / 600m easy; 1,600m interval pace @ 7:20; mile easy

Thursday: 60:00 spin; core; weight routine

Friday: 2 miles easy; 16 x 100m 2 easy, 2 good

Saturday: 2 miles; 4 x 100m @ interval pace / 20m walk ; 2,400m tempo @ 11:21 ( 7:39 mile ) ; 400m walk

Sunday: off

Have a great week.

Igy

I am about 50% of the way back from the prior week's piriformis strain. It was an OK rehab week taking full rest days between walk/run efforts. 26 miles -

M- 7 walk

T- rest

W- 8 walk/run barefoot on the beach

Th- rest

F- 4 walk/run

S- rest (but ~3hrs carrying cement board and hanging it in a bathroom).

Su- 7 walk

Another week of mostly cross-training on the bike and no real improvement on the Achilles heel.

Mon: 6.9 miles very easy at 9:25 pace

Tues: 33 miles on bike

Weds: 4.0 miles at 8:30 pace, trying not to forget how to actually run. Then 22 miles on bike.

Thurs: 32 miles on bike.

Fri: 10.5 miles at 8:45 pace. It felt good to do a real run but I was plenty sore by the evening.

Sat: 41 miles on bike

Sun: 44 miles on bike

I will miss my local 4th of July 5 miler with my bum Achilles for the second year in a row. I do intend to go on a rather intense day hike at elevation with my husband on Wednesday, and will hope the heel doesn't blow up any worse than usual.

Good luck to those of you racing on the 4th.

Unfortunately my tight piriformis tightened up more to the point that it is irritating my sciatic nerve. I have pain shooting down my leg and I'm unable to walk more than a few steps before grimacing. I got some pain meds from my doc and am using self-massage to try to loosen things up. I have a referral to a PT who can hopefully give me some stretching and strengthening exercises. This has been a rough week. Next week has got to be better!

phoenix rising wrote:

Unfortunately my tight piriformis tightened up more to the point that it is irritating my sciatic nerve. I have pain shooting down my leg and I'm unable to walk more than a few steps before grimacing. I got some pain meds from my doc and am using self-massage to try to loosen things up. I have a referral to a PT who can hopefully give me some stretching and strengthening exercises. This has been a rough week. Next week has got to be better!

phoenix, I have great sympathy for you. When I my piriformis strain hit a week ago Friday I was about a mile and a half from home and it was a long slow painful walk back. For me, I have found that Aleve is an excellent pain reliever. Rest and some massage to relax it seem to be the best course of action.

Hello, friends!

Only two "non-easy" days this past week. Tuesday's Lactate Threshold workout was challenging on a windy morning. I didn't check any midway splits, and was able to accurately run my estimated threshold pace of 6:40 per mile. That's the third LT workout in a row in which I have exactly hit that pace. The workout progression has been 2 x 2-mile, 4-mile and 5-mile. I'm happy with that, but would like to see my threshold pace get closer to 6:30 before the 15K race in August.

I miss the VO2max workouts I was regularly including in my half-marathon training cycle. I am feeling so beat-up lately, however, I can't imagine doing the two workouts, long run and secondary long run I was doing earlier this year.

Friday's long run was supposed to include up to 9 miles at Marathon Pace. My plan was to run 6 miles at MP (miles 9 through 14), but I only managed 7:16/mi into a strong headwind.

My training week:

JUNE 26 - JULY 2, 2017:

Off

LT: 2-mi warmup; 5.0 miles @ 6:40/mi; 2-mi cooldown

Easy: 10.4 miles @ 7:56/mi

Easy: 10.4 miles @ 8:50/mi

LR: 18.1 miles @ 7:33/mi

Easy:Bike 14.4 miles @ 18.5 mph

Easy: 6.0 miles @ 10:42/mi

WEEK TOTAL: 53.9 MILES

2017 Racing

5K: 18:57 April 2 (6:06/mi)

Half Marathon: 1:28:41 April 30 (6:46/mi)

Marathon Goal: 3:05:00 (7:03/mi) Target race October 1st

Have a great holiday everyone.

-Allen

All this talk of track races has me longing for some competitive running on the oval. It's been a very long time. I raced a series of one-milers back in 2003, I think. 5:03, 5:02 ... just couldn't break 5 minutes, and I was only 43 or 44 at the time. I'm super impressed that you folks are running faster than that in your 50s and 60s!Alas, no track racing for me, but I thought about travelling to Syracuse for the Masters 5K. With some disappointment, however, I noted that it's on Marathon Weekend for me. A week earlier would have worked nicely!I finally got a chance to get caught up with some of the recent postings. I'm a little reluctant to comment on elite and national class competitors' racing and training, but here's a few thoughts:

I know the circumstances aren't what you'd prefer, but I'm impressed with the cycling mileage you've managed. It's a major time commitment. I love biking, but blocking out those huge chunks of time is so challenging!

As has been noted by others, your racing results remain astounding, despite your disappointment. I recall your discouragement a while back when sub-16s were slipping beyond reach ... and I was impressed how you were able to readjust your mindset and carry on with the new reality. Sub-17s I'm sure remain possible, but there will come a time when the goal posts will need to be moved again!

Wow! Really ... WOW!

Impressive on a hilly course. And a deep field in the M55 group. And I am still thinking of your recent sub-3 marathon. You were so matter-of-fact in listing it as a goal back in January, then quietly accomplishing it. Seems like it went largely unheralded, but count me among those in awe!

Again, all I can say is "wow!" And good luck ... will be rooting for you!

Definitely inspirational to follow your revival. And the racing return of "Ghost of Igloi" too!

While reading through this entire thread a while back, I was particularly moved by the experiences of "GreteHund." Her efforts seemed somewhat underappreciated, as she was logging some of the highest mileage of anyone posting. As I recall, she was following Pfitzinger's 70-85 mpw marathon training plan. Those schedules are super-intense for even youthful runners ... I can't imagine doing that in my 50s. After hitting all the prescribed training paces and mileage, however, she had a couple disappointing marathons. I found that profoundly sad, and found myself wondering if a longer, easier taper period would have left her more race ready? Has anyone kept in touch? I'm curious if she is still racing at all.

l2b, thanks for keeping this thread going! Going back through the years' of posts, you have admirably dealt with a number of challenges and setbacks. I am looking forward to your return to competition! I've noticed you have been including some slower, off-road running. For week after week, and year after year, I noted you RARELY ran easy 8-minute-plus miles. Like, NEVER! I am a believer in really slow recovery mileage.

Are Club Cross Nationals in Kentucky this year? Maybe that's something I can shoot for! If I can get/stay healthy. A brew or two sounds good, too!

Happy Fourth of July!

-Allen

Thanks Allen, it's been going well the past few months and hope to keep it rolling.

60.6 for the week, pretty mellow effort with no big workouts. It was fairly hot all week, except for Friday, and all my runs were morning, starting by 6:30 or 7.

M - 6 recovery

T - 8 with 6X 200 progressively faster on turf

W - 8.3 - Hilly/rolling, large rattlesnake on trail

Th - 9.3 - fairly hilly

F - 6.6 recovery

S - 9.2 moderate altitude and hilly (7600' to 8200'), 5X 20 sec hill reps, but didn't push those too hard.

Su - 13.3 steady effort (7:45)

Decent week for me at 27 miles and 3 runs on the trail.

Mon: off

Tue: 6.3 miles on trails in 68 min

Wed: 4.1 miles w 4x 1/2 w 1/4 rec 4:00 avg

Thu: 4.2 miles in 44 min

Fri: off

Sat: 10.1 miles trails in 103 min

Sun: 2.3 miles with sprint drills and hill sprint. 9 mile bike ride

I got in 10 miles of trails Saturday. One of my running buddies twisted his ankle a half mile into our run. He limped thru 6 miles even though it hurt. I got a text message that afternoon. His wife took him to Urgent care and they said it was broke. Now he needs to see an orthopedic surgeon! Good luck to everyone racing on the 4th. I'm doing a local 5 mile race. Just trying to beat last years time of 39:19

Hope you're able to toe the line lucKY.

Recovery for me after races each of the previous 3 weeks.

4 runs totaling 21 miles

3 swims totaling 4.25 miles and

3 spins totaling 95 minutes.

Tempting fate with another 10k on the 4th, then it's kick back for a while. I used to play a lot of tennis with my wife 30 years ago and basically gave it up so I wouldn't get injured. I promised her I'd start hitting again, although she has improved to a 4.5, so my ego has already been eulogized!

Allen1959 wrote:

I know the circumstances aren't what you'd prefer, but I'm impressed with the cycling mileage you've managed. It's a major time commitment. I love biking, but blocking out those huge chunks of time is so challenging!

Yes, the big problem with cycling (aside from the danger of being clobbered by a motor vehicle) is that it seems to take a lot more time to get a decent workout. I can really only do it during the summer, when it's light early in the morning and when, as a university professor doing only research and administration during the summer, I usually don't have to come in early. I'm not very fast on the bike--even on flat roads I can only average 16-17 mph for 2-3 hours. I really hope to be back to running before fall sets in.