50+ Masters Training and Racing Open Forum

dhaaga wrote:

i'm afraid not.. just racing about once a month these days. good luck!

dave

Thanks. It won't be a race, but a nice effort would be... nice. Looks like this heat is here to stay for a while. Ah, Summer.

Words to live by wrote:

For the record, the post above replying to 'icars' was not me. Apparently there is indeed a troll afoot and I have a good idea who it is.

We all know it is the Ghost fellow. He claims to feel abused by someone here, yet he can supply no proof of anyone doing anything here even remotely like that. Yet he continues to be disrespectful to innocent posters in this thread. He is either paranoid, or a troll. Too bad as he has ruined what has always been a very good thread.

(P.S. This is a repost from earlier today. My earlier post mysteriously disappeared. I wonder how that happened?)

icars wrote:

Words to live by wrote:

For the record, the post above replying to 'icars' was not me. Apparently there is indeed a troll afoot and I have a good idea who it is.

We all know it is the Ghost fellow. He claims to feel abused by someone here, yet he can supply no proof of anyone doing anything here even remotely like that. Yet he continues to be disrespectful to innocent posters in this thread. He is either paranoid, or a troll. Too bad as he has ruined what has always been a very good thread.

(P.S. This is a repost from earlier today. My earlier post mysteriously disappeared. I wonder how that happened?)

Yes, it's him. Very strange behaviour.

amkelley wrote:

Saw a second orthopedist about my Achilles tendon. This one doesn't think that surgery should be the first option, and instead wants to immobilize my ankle in a boot for a few months. Ugh (but not nearly as ugh as surgery). I said I'd think about it.

Stay cool, all.

amkelley, I had Achilles surgery, debridement, and it was the best thing I ever did. I fought and fought with it, finally had the surgery and it has been wonderful. You may look also into a procedure called Tenex

.

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

Week 320

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

Greetings, 50+ers! Well, as good as June was, July has only been an exercise in futility. My body seems to be rebelling against me. I threw my back out on Thursday. In retrospect, I lifted too many heavy objects from the weekend through Wednesday (oak table-top and base, air conditioners, propane tanks, old 21" computer monitor, etc.......), then on Thursday, all I did was lean over to tie my running shoes....then boom out it went! So I'm out of commission until this gets better. I'd already taken Sunday and Monday off (aside from 3-4 miles of walking each day) to let my knee calm down, then did an inconsequential track workout on Tuesday, but nothing since.

On the positive side, if there was ever a week to take off, this was it. The last few days have seen 90+ degree days with heat indices in the triple digits and dew points in the upper 70s.

Hope you guys have better news to report.

All the Best!

In the no news is good news category, I surpassed 1000 miles year to date on Friday...haven't missed a day in 2017...managed 37 this week...but alas, my sharp foot pain has not abated.

Heading to London (and Paris) this week for Worlds...good running cities...or in my case, good jogging cities (and the food ain't half bad)

Have killed myself to lose just three pounds this past month...so that I may gain 5 next week ;)

Train don't strain

your pal,

MF

Good morning, friends:

Low mileage, slow mileage this past week. For the first time, serious thoughts of goal abandonment have come to mind (left knee, right achilles problems). The only highlight of the week was Wednesday's lactate threshold workout, which was an improvement over the previous week. But still not where I had hoped to be, and not even where I was this past spring.

JULY 17-23, 2017:

Easy: 6.0 miles @ 9:29/mi

Easy: 5.0 miles @ 9:52/mi

LT: 3-mi warmup; 5.0 miles @ 6:40/mi; 2-mi cooldown

Easy: 7.0 miles @ 8:22/mi

LR: 12.0 miles @ 8:14/mi

Easy:Bike 27.4 miles @ 19.0 mph

Easy: 7.0 miles @ 8:31/mi

WEEK TOTAL: 47.0 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 week!

-Allen

A good week here, relatively speaking. No new injuries and no reoccurrence of old injuries. There was a bit of a heat wave mid-to-late week which led to a reduction of what I would have done otherwise. But the weather broke and I was back to where I wanted to be today.

Mon: 52' jog including some utility pole fartlek, med ball routine

Tue: 18 holes (walk9/ride9), 91

Wed: 42' jog then 20' walk

Thu: 18 holes (walk9/ride9), 89

Fri: 41' jog, brief swim, 12' walk, med ball routine

Sat: off

Sun: 57' jog

very sorry to hear about your back and hope next week will bring better news for you.

good, albeit hot and humid, week for me:

M 1:30 run

Tu 2:30 with progression to marathon pace though nothing sustained [wilting in heat]

W 50:00 + good yoga class

Th 2:10 double

F 1:00 with 5 X 4:00 at 5k pace (2:00 jog) -- a little short of 1100m each [average 3:40 at 1000 meters point) + 30:00 bike

Sa 60 bike, 30 elliptical

Su 1:30

this morning I saw 2-time Marine Corps Marathon champ Jim Hage on the Rock Creek Trail, so I can attest that his running streak [every day for 35 years] is alive. If anyone questions mine, I hope Jim will return the favor by corroborating that I have now run for 1 day in a row!

have a great week,

Dave

Ciao from the beginning of week two in San Donato Italy where I'm a fortunate one to be on a work Sabbatical AND enjoying getting fit on hills hills hills and hot days but dry heat like home sweet summer in Oregon. My two sons and I are having fun hitting all the local top 3 Strava Segments. Many include 17% grade hill climbs. Gaining confidence to end my summer with strong races in Toronto Masters Regionals 1500/800.

Recovery week plus mountain travel.

M - 7.5

T - rest/travel to Montrose, CO

W - 8

Th - 3.5 AM 6.2 PM with 2X 400, 300, 200 with 2/3 recovery jog. Gravel track, 80, 60, 40, 79, 59, 38

F - 9

S - 9 at 8700', with 3.5 mile tempo at 6:20

Su - 16 at 9000' to 9500' at 8:15 pace

10K next week

It was a week of good progress for me. I would call my Piriformis about 90% healed now with just a dull ache for the rest of the day after my harder runs.

I got back to my planned volume level with 51 miles this week.

M- 8 mi with 12 x 400 run/400 walk. the runs were around 95 secs.

T- 7 mi walk barefoot on the beach

W- 7 mi walk hills

Th - 7 mi walk barefoot on the beach

F- 8 mi run/walk hills on heart rate intervals- run until hr hit 135, then walk until hr hit 100 and repeat (it settles into about 250 meter run/ 250 m. walk segments)

S- 7 mi walk barefoot on the beach

Su- 7 mi run/walk heart rate intervals from 4mi to end

Improving health and fitness wishes to all.

paul061 wrote:

amkelley, I had Achilles surgery, debridement, and it was the best thing I ever did. I fought and fought with it, finally had the surgery and it has been wonderful. You may look also into a procedure called Tenex

Thanks, your experience with Achilles surgery is a good data point to have. I've heard about Tenex elsewhere and I guess it's time for me to check it out.

@SCgal, congratulations on your golds, but what an incompetently run track meet! Sheesh! Good job hanging in there and making the best of the situation.

My week:

Mon-Weds: Backpacking in the Sierras at around 8000 feet. We only went about 16 miles, having to cut our itinerary short for two reasons: some streams were still too high to cross without risk of soaking our packs, and our dog's feet got sore because too much of the trail was just piles of sharp broken rocks. It's a good thing we cut it short so he only had to walk out 2.5 miles on mostly smooth dirt trails on the last day. I approached this trip with some trepidation wondering how badly it would beat up my already bad Achilles heel. I expected to have trouble going up and down steep hills carrying a backpack and wearing hiking boots that press on my heel, and was very pleasantly surprised to find that my heel actually felt better at the end than when I had started.

Thurs: 32 miles bike

Fri: 5 mile easy run (9-min mile pace) then 16 mile bike

Sat: 44 mile bike

Sun: 40 mile bike

I'm starting to feel hopeful that my Achilles may be coming around on its own. However, this is exactly where I've been the past two summers--able to start running by fall, racing by winter, running almost normally by spring, and then everything falls apart in May. Third time's the charm?

Hit and miss week for me like my recent return to tennis!

Groin was barking so ended up taking a day off. Lost another day due to a migraine headache. I was getting about one a year, and was just thinking it's been almost 4 since the last one. Always precipitated by a combination of any and all of very hard race or workout, poor sleeping, stress and dehydration. Back to back runs with a heat index of 100 while also swimming did me in.

3 runs totaling 23 miles

4 swims totaling 6.75 miles including 2 this am in 61:09.

1 spin for 45 min.

1 doubles tennis session this pm. Good coming in for short balls, awful lateral movement and going backward for lobs!

Have a good week all.

Sounds like fun vacations some of you are having. We hosted family this weekend. Had a good time but ready for an relaxing afternoon now that they're gone. A lot of driving the past couple days so I recovering from "gas pedal knee pain". A quick search recommends flexibility work on the hips and the quads. Any tips would be appreciated.

M off

Tu 5 miles in 44 min

W 4.2 miles trails in 46 min

Th 3.9 miles w 5 hill sprints in 42 min

F off

Sa 3.3 miles in 33 min

Su 3 miles in 30 min

Stay cool out there.

Like others, a week of nics and pains for me too but mostly kept on schedule for Toronto Masters Regionals in 3 weeks.

Four running days including two on the track for 32 total miles.

Tuesday slowed by sore back. Planned 3x 600, 3x 300. First two 6's went on target but back tightened after second so took a long break before the 3rd 600, then finished up w/ 5x 120 fast strides instead of the 300s. 1:51, 1:52, 1:54; 19s for the 120 strides.

Sat track was 3x (200-200-400) pretty much on target. (34-36-72), (34-34-68), (33-33-66) w/ 1:45 and 4 min rests. Pleased with the 400 progression on this workout.

Other runs included a 6 mile run w/ 8x strides last mile on Thu; today's longish run was 10.6 miles at 7:13 pace. Also 4 days riding the Elliptigo for 87 miles including a 2000 foot climb yesterday after the track workout. One day completely off (Weds).

Man, the heat and humidity is in full swing here in Northern IN. Dew points have been 70-72 every day. Resistance training, right?

Had two solid track workouts this week. Wednesdays 'KP' workout went very well. If age graded it could be one of the better workouts I've ever done!

From my log...

"Hot, hot track! 88deg/94 deg heat index/dew point 70. And had to run solo when Chris's leg wasn't going to make it. Solid workout. The last 100 of the 2nd 800 was tough going, probably because I had to make up for my 74 first lap. wt 159.0 after run.

Ha! Get this...Age graded 2:25.7=84.69=1:59.4; 71.5 = 59.47; 33.5=27.49"

Very pleased with my speed these days. Wasn't too sure it would be there this year. Its been years since I've run two 2:25 halfs in the same workout.

M: 6.69 Miles in 53:10 [7:56 per mile]

T: am: 6.07 Miles in 47:53 [7:53 per mile]

W: 7.1 Miles KP 8-4-2-8-4-2 (2:25.7, 71.4,33.5,2:25.8,71.5,33.9)

T: am: 5.87 Miles in 50:44 [8:38 per mile]

F: am: 7.1 Miles in 53:12 [7:29 per mile]

S: am: 6.9 Miles Three sets 300-300-200. 200 walk rest - 3:00 send off (54.2,53.8,34.9; 53.6,53.6,33.7; 52.0,50.4,32.2)

S: 40 min pool run worth about 5 miles.

So far the track work has gone well. The very easy runs on days between workouts seems to be really hard. Legs are toasted the morning after. But the two days recovery seems about right.

5k race in two weeks.

Have a good week,

Dave

Good week feeling fresh as a daisy lots of hiking the hills typically 90 minutes a day ran 3 times:

60 minutes of real running which is a high water mark this time around

jogging is for joggers

Monday July 17th Weight 141.8 Treadmill 21 minutes

1 minute rest

8mph at 6 percent grade for 10 minutes

8mph 6percent grade for 5 minutes

10mph 0grade for 3 minutes

10.2 0 grade for 90 seconds

11mph 0 grade for 90 seconds

Very easy on the legs less impact but I was working the muscles on the pushoffs. My calf muscles felt good after the workout.

Thursday July 20th Weight 140.4 Treadmill 24 minutes

8mph at 4 percent grade

Sunday July 23rd Weight 140.4 Treadmill 15 minutes

9mph at 4 percent grade. 3,4,4,4 = 15 minutes with 2 minutes walk rest.

This was a good one. Not too easy or too hard just right for base.

Not sure of accuracy but Hansons treadmill hill calculator seems off but I hope not :

8 mph 6% = 5:46 pace

8 mph 4% = 6:15 pace

9 mph 4% = 5:39 pace cant be right as this was kinda easy if this keeps up the doping accusations will start flying I am running on pure hate my friends pure hate;)

https://www.youtube.com/watch?v=Gin-l4LDdXQ