50+ Masters Training and Racing Open Forum

Ghost of Igloi wrote:

get down,

Thanks. I took some time off last month. I will take another break during the Holidays.

I grew up in Santa Monica Canyon, north side up from Channel Road on Amalfi Drive. Brother went to CSUN (as they say "sea-sun").

Igy

Lol. Turn on your sarcasm detector.

Igy, my wife probably knows Jeff Irwin, I will ask her. She had been involved in masters swimming since its inception. She is the real athletic talent in the family. http://www.usms.org/articles/articledisplay.php?aid=1480

old guy II,

Very impressive. I bet she does know Jeff. Here is his bio:

http://www.usms.org/people/01J0A

I see Jeff several times a week. Morning or afternoon. Often times I see him coaching the high school athletes as I do my afternoon workout. Or in the mornings before heading out or a run.

Igy

In Nashua, NH, for a wedding yesterday. No measured loops, but ran for 48 minutes there Friday evening, and 40 minutes tonight in Portsmouth to wrap up the first of three taper weeks. Marathon is two weeks from today.

Injuries weren't too bothersome Friday, but extremely painful today. I may take a few days off completely to start this week.

SEPT 11-17, 2017:

LR: 20.0 miles @ 8:07mi

Easy:Bike 20.1 miles @ 19.5 mph

Easy: 10.0 miles @ 8:28/mi

Easy:Bike 18.7 miles @ 19.2 mph

LT: 48-minute run with 20 mins at perceived threshold pace

Off

Easy: 40-minute run, very slowly

WEEK TOTAL: 40 MILES

2017 Racing

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

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

15K: 59:59 August 6 (6:26/mi)

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

Coyote Montane -- Another impressive race! Congratulations on the new record, too!

Igy -- Nice 2-mile race. A solid step in your current progression.

amkelley -- You're returning to some serious mileage! Hope it continues well. A fine effort on the bike, too.

Lots of other great reports, this week, as well. Encouraging to see. Carry on, friends! Be happy, be well.

-Allen

Thanks Allen1959...best wishes on the tapper...anyway it goes you've had a very good year.

Igy

Was scrolling through marathon results from last week, and saw this from Erie, PA. Wow!

Maryann Protz -- Saint Petersburg FL 3:14:06 0:07:24 1/F60-64 12/F AG-2:27:15 91.97%

I am planning a possible change up from the last month of training.

My very fluid training plan looks like this.

Monday and Friday mountain bike rides, already a 1hr 15 ride this morning before work. Tuesday and Thursday medium long xc/trail runs and also a session of kayaking.

Wednesday, hill rep session (not sure which hill) and a mountain bike ride.

Saturday, some faster running. Perhaps a few km reps on trails. Also another kayak.

Sunday, long run in the hills. I have 2 courses in my head at the moment.

Already a challenge for tomorrow. One of our staff is off injured after getting bashed today by a patient (nothing serious luckily) so I will be back working in the morning.

It means after getting home 11.30 pm tonight I will be up at 5 am tomorrow. So tomorrow will go for a run before the 50 km drive home and stop for a paddle before getting home.

Greetings!

Hit 30+ miles for the 3rd week in a row, after averaging 20 all summer but getting in some decent bike mileage. I hadn't raced since pulling my hammy last November in Tallahassee, but did a 5k XC race last Sunday at tempo effort and ran a grueling 6.8 mile leg of a trail relay on Saturday.

To label it "running" would be a misstatement - that section of the Finger Lakes trail is very rugged, and the copious little ditches are now streams due to flooding. I very quickly gave up trying to stay dry and clearly had no opportunity to use my track speed. Lol. But I stayed on course, unlike many of the other participants, and only lost a couple of minutes to a very experienced runner who knows these trails like the back of his hand. It was time-wise my longest run in many months but my lack of strength and endurance was very evident.

I have races the next two weekends, so I suppose I'm trying to race my way back into shape. But learning from the ineffectiveness of that approach for me, I know it takes a commitment to do a longish run on Monday or Tuesday (the races are on Sunday) and then an interval workout on Wednesday or Thursday. Let's see how it goes...

Scott

Taking the volume down this week Mike F due to 4 days & 4 liquid dinners of global summit mtgs. BUT there is a strategy to bank the past 15 qualkity days of aerobic training to then translate into a sub 19:00 5k XC Race to kick-off Nike XC Classic at PDX Meadows Sep 30. Reckon i'll toss in two quality workouts beforehand.

KP

My goal this upcoming week is to buy a pair of track shoes! I'm pretty excited about it. No doubt I will be tempted to spend money on lots of other fun stuff I see in the running store.

Getting back to close to normal after being staggered for about 3 weeks. The 2 months of speedwork and then the mile race in Flint, seemed to kick my ass good. Legs were heavy, sore, tired and achy... despite several days off and very slow runs.

Last week seemed to be much better. Spent four days in Northern MI so I couldn't escape the hills. But the runs are starting to feel ok! And I'm back to sleeping with my night splint for my achilles. It is feeling much better too.

So heres my week. About 48 miles, ran every day.

M: 7.01 Miles in 52:33 [7:29 per mile]

T: 6.08 Miles in 48:42 [8:00 per mile]

W: 8 Miles in 58:16 [7:17 per mile] Actually ran 6:53 for the last mile!

T: 6.01 Miles in 48:39 [8:05 per mile]

F: 8.53 Miles in 1:05:48 [7:42 per mile] Hills and trails

S: 5.42 Miles in 42:01 [7:45 per mile]

S: 7 Miles in 55:40 [7:57 per mile] Hills and trails

Still just winging the training but I'll shoot for 50 miles this week and see what I can do for a 3 mile tempo. Other than that....just running.

Have a good week,

Dave

Hello all!

Nioe to see this thread. 50 year old female runner here. I have been running for 2 1/2 years. I ran a 5k Sat in 25:56 and a half marathon the next day in 2:04:06. A little disappointed with both, my PR's are 24:43 for the 5k and 1:59:40 for the half marathon.

@ Jenniferruns. Welcome to our forum. We all have our shares of sub-par races. But the upside is that there will be another race where you can do better. If you have been running for only 2 1/2 years, you have more room for improvement than the rest of us.

Regarding stretching, I agree that dynamic stretching is better as a warm-up. And foam rolling is a better option for dealing with muscle tightness. But I think there is room for static stretching, especially in areas that are hard to foam roll. It is also useful in correcting the imbalance in the range of motion. (The range of motion itself might be overrated. Unless we run steeples, we don't need much of it anyway. However, imbalance in the range could be a problem.)

My week.

M: off.

T: 7 miles.

W: 7 miles.

R: 5 miles.

F: 3 miles.

SA: off.

SU: Half. 1:42:33. (2nd AG, 19th OA).

So I was 95 sec slower than the same race from a year ago. It was a little hotter and as humid, but still a disappointing result. I was running in a pack of five for most of the race, and made a surge around the 17k point. I managed to drop one runner, but the other three just followed, and outkicked me at the end. Basically, I served as an unofficial pacer for three other runners.

The first place in my AG went to a former DI runner who just turned 50. I will be stuck with this guy for the next 2 1/2 years in the same AG. So much for the first place, unless he fails to show up.

Now 11 more weeks to my only marathon of the year.

Welcome, Jenniferruns! I know you may be disheartened by your times, but I think they are noteworthy. And if you look at some of the other recent race times posted here, you will find yourself to be quite competitive with several here. Also, you're way ahead of me as I don't even race anymore (I'm well into my 60s).

I look forward to hearing more from you. Thanks for contributing.

September 19

Tuesday

169 pounds

- Hip stretches (3 stretches)

- Basic stretching routine (11 stretches)

- Warmup: (treadmill, 2% incline) 0.25 mile at 6.5 mph, 0.25 mile walking at 3.0 mph, 0.25 mile at 7.0 mph, 0.25 mile walking at 3.0 mph.

- 5 miles on the treadmill, 2% incline, in 44:46 (8:57 mile pace).

Dealing with vertigo and dizziness now over the past week..I guess from an ear infection.

Getting old is a drag.

I went out for a run this morning and was weaving and buckling like a drunk.

Its better than it was when I went to the doc early last week though.

He gave me an antibiotic, meclozine? and some steroid....

Its sort of scary because my wife died from GBM the same thing Senator Mccain and Ted Kennedy had and I remember these same symptoms...

But, I guess and hope its from an ear infection..

I did stumble 7 miles this morning.

klp, you did good.

For sure it's something temporary, and you will be OK in a matter of days.

klp wrote:

Dealing with vertigo and dizziness now over the past week..I guess from an ear infection.

Getting old is a drag.

I went out for a run this morning and was weaving and buckling like a drunk.

Its better than it was when I went to the doc early last week though.

He gave me an antibiotic, meclozine? and some steroid....

I had a severe bout of it in March that sent me to the ER for the first time in my adult life. The advice from the docs was useless and they appeared completely ignorant of how to treat it.

The link below helped and it took months to feel mostly normal but I still have a bit of fear of being out on a hard run, having it hit, and not being able to get myself to safety.

You fockers are impressive!

I'm 44, and my goal is to be sub 18 until I'm about 55 to 60, and then try to maintain 18 to 20 min times until I'm about 65-70. I want at least 20 years of quality fast running and then taper off.

Continue to run well, and to train with quality.