50+ Masters Training and Racing Open Forum

Mo'pak - what adversity you've had to deal with!

Cush - Welcome, and nice start to the new AG! Hope you can keep that Achilles in line!

16 1/2 miles this past week of 4 runs:

including a 30 minute tempo at 7:10 pace on the track on Tues.

and an 8 mile run with 3 x 2 minute hills on Sat.

23 1/2 mi for 2 weeks ago:

with 6 laps in 9:46 and 2x 1k in 3:54 & 4:04 on Tues

and 8 miles with 3x 2 min hills and 2 x 1 min hills all at good cruise on Sat

25 1/2 mi, 3 weeks ago:

with 5x 600 in 2:22, 2:20, 2:29, 2:29, 2:31 & 2 mi Tempo in 12:28 for Tues,

and 8 mi on Sat with 3 x 2 min hills.

Have have had a slightly strained hip flexor for over 2 1/2 months, but keeping things slower ( no 2 or 400s ) seems to be keeping it from getting worse..

Good running all!

Nice weather today in Eagle, Idaho, 60s slight breeze. Just finished some yard clean-up. Looks like a couple more weeks until the trees are bare, for the moment beautiful colors. Mornings have averaged in the mid-30s so winter is coming.

I continue to make steady progress with faster and longer practice sessions, followed by improved racing performances. Saturday I ran 50:00 on the dot for a 10k that was about 100 meters long. I planned on running tempo pace of 8:15 but hit the first mile in 7:43. At that point I told myself I would hold for two miles, then talked myself into a 24:09 5k. Lastly, I promised myself no yard work if I could hold it thru 4 miles (I did the yard work anyhow). Carried a pace of 7:47 thru 4 miles, walked and caught my breath, to finish right at 8:00/mile. The race was 5:00 faster than I ran in the spring, and I was fully recovered minutes after the race.

My training week:

Monday: 2 miles easy; 8 x 200m good speed / 100m easy; 400m easy; 4 x 600m good swing / 200m easy; 400m easy; 8 x 200m good speed / 100m easy; mile easy

Tuesday: 2 miles walk / easy

Wednesday: AM- 2 miles easy; 600m short tempo @ 2:44 / 200m easy; 1,000m short tempo @ 4:33 / 200m easy; 600m short tempo @ 2:37; mile easy; PM- 3 mile walk

Thursday: 4.4 miles easy @ 45:00

Friday: Off

Saturday: 2 miles easy; strides; 10k race

Sunday: Off

Igy

Congrats on making the marathon list dhaaga!

Did you submit something or do they just pick it up? I did 2:35 in 1983 and 2:58 last spring - It would right at 34 years and about 35th on that list.

Socal Cush Happy BD and maybe see you in Tulsa. I'll be the slower guy in shades - BTC singlet

Solid week for me.

M - 6.5 recovery run

T - 6.8 fartlek AM (mix of 40 sec reps at 1500-5K effort , with ~2 miles at threshold), 4.8 PM

W - 9.2

Th - 5 AM, 5 PM with speed (7X 100s pretty quick--for me but not very fast!)

F - 6.7 recovery run

Sa - 9.5 with 3.2 mile tempo, followed by 2X quick 20 sec reps - huge wind

Su - 11.4, huger wind about got blown off my feet a few times

65 miles for the week - cutting back next week

i submitted it. I think the guy who maintains list monitors results, but doubtless can't catch everything. Probably ok, but I feel weird posting anyone's email on a thread. if you email me at

dhaaga@american.edu

, i'll send you the contact info i have for list maintainer.

thanks

Dave

[quote]Coyote Montane wrote:

Congrats on making the marathon list dhaaga!

Did you submit something or do they just pick it up? I did 2:35 in 1983 and 2:58 last spring - It would right at 34 years and about 35th on that list.

as usual lots of inspiring posts with some good racing,Igy 5 minutes faster in a 10k with better recovery has gotta be a good sign. Breaking 5 at fifty for a sub 4 guy is ok but we expect more SCC;) Also there is a youtube video of 2014 Carlsbad it looked like your left side was slower than your right? Based on left arm swing and left leg kinda went wide with right arm and leg like pistons. DH and CM wish I was in some kind of streak / club but hey with running you always gotta chance if you live long enough. Good luck to CM and SCC in Tulsa 15k is one decimal point too far for me.

Well my sub 5 quest at 61 is still on the table. I did some best case figuring on a nice 3 hour beach walk today. It is a long shot at this would take a 4 percent AG PR but I have never really been at the top of my game or tried what I am doing so Onward !

weight 142.6 vs 140 not too bad after a planned month off followed by 7 weeks of daily hikes and 4 runs .

75 miles or so of hiking hills some sand and half barefoot

2 runs both speed play hard barefoot steep hills for 6 or so minutes and a 21 minute run with surges from classic tempo up to mile race effort holding till how you feel as you start the dreaded lap 3 then slowing to tempo until recovery then surge again.

I am finding a great deal of joy running this way and that is what it needs to be for me to stick with the hard stuff that I will need to do. I need to hit 40 minutes hard every 4 days with about 10 minutes around mile effort of course broken up into 3 or 4 pieces with fast tempoish recovery then sometime in january I will hit the pace work so that 74s are comfortable. Probably will try and get in the March Master Mile race at Hayward with the goal of getting

@OGII This has got to be one of the smartest weeks I have ever read! Good luck on Satuday.

Charlie wrote:

@OGII This has got to be one of the smartest weeks I have ever read! Good luck on Satuday.

After about 51 years of competitive running I may finally be beginning to acquire a little common sense :>)

Charlie,

Thanks, it does feel like progress and that alone makes the effort worthwhile. Like oldguyII, hopefully figure out what works for me. If I keep progressing I plan to drive over for Hayward.

Igy

dhaaga wrote:

i submitted it. I think the guy who maintains list monitors results, but doubtless can't catch everything. Probably ok, but I feel weird posting anyone's email on a thread. if you email me at

dhaaga@american.edu

, i'll send you the contact info i have for list maintainer.

thanks

Dave

[quote]Coyote Montane wrote:

Congrats on making the marathon list dhaaga!

Did you submit something or do they just pick it up? I did 2:35 in 1983 and 2:58 last spring - It would right at 34 years and about 35th on that list.

This list is missing the #1 guy: Dave Walters. He ran sub-3:00 age 17 (in Africa!) and just won Chicago AG again in 2:53, age 62, so a span of 44-45 years. He is becoming an oldguy marathon legend.

RB73 wrote:

Mo'pak - what adversity you've had to deal with!

Feel guilty now. Really I haven't dealt with any real adversity. Just various minor setbacks. Plenty on here have or are dealing with significant issues. SC is getting through a broken leg.

My week went ok.

Mon. 48 min kayak . A slow 3 km jog.

Also 2 x 3 km walk commutes.

Tue. 13.2 km hill run on Mt Alexander. Climbed via the road 46: 24. 430 metres of elevation gain. Returned via the bush tracks in 38 mins.

Easy 55 min. mountain bike ride.

Wed. 1 hr 17 min. mountain bike ride.

Thu. Easy 11 km run in 1 hr. Moderately hilly 190 metres elevation gain.

Fri. 1 hr 9 min. mountain bike ride.

Sat. 7 km smooth trail run with 3 x 1 km in 4.15, 4.13, 4.14.

38 min. kayak.

Sun. 17 km run on Mt Tallarook. 2 hr 9 min. 800 metres elevation gain.

I opted for a less technical course than some of my recent efforts in the mountains.

I am 2 weeks away from my next event the 4 Peaks race.

Fitness is ok. Nothing is too broken. The weight is 2 kgs too high though.

My wife is headed off for an 8 day Pacific cruise so I might knuckle down to getting rid of those. Her cooking skills and the social events at the pub can make it tough normally.

Mike F. I have seen that surreal devastation too many times. I hope things get back under control soon. One of my neighbours ( the N.P. Ranger) has headed over your way with a crew from here to help out.

Greetings, friends! This was my third week of no exercise of any kind. My knee and achilles pain persists, so, for the first time in my life, I will be seeing a physical therapist. A friend had high praises for a local PT she has seen, so I am hopeful! In the meantime, I am enjoying a nice break.

Congratulations on that! Hmmm ... if I can get healthy, what's the chance I could go sub-3 at age 60? I'd like to concentrate on 5Ks next year, then a marathon again in 2019 ...

Believe in the magic! I remain amazed at your mileage build-up. Nearly 50 miles this week, plus a lot of biking. The magic will be there for you, for sure!

Mike, that sounds like "news" to me. Congratulations! And an exciting race, to boot. No more details? :(

Igy, I had planned to build this piano case since first seeing the 1844 watercolor 20 years ago. Finally made the time! OK, a little off the "training and racing" subject, but the watercolor scene is from Cortland, N.Y., where Jack Daniels coached for many years! The case is mahogany, with mahogany and maple veneers. It houses my old Casio keyboard and a small amplifier in the lower cabinet.

Have a good week, everyone!

-Allen

Hanging in there and happy to be running 55-60 mpw at age 52 and feeling healthy. I know it sounds crazy but going from 153 pounds to 147 made a big difference for me - suddenly my legs were not laboring so much an longer runs were easy.

Speed is just not what it was compared to 5 years ago, but at this point I need to be satisfied with slower but consistent repeats on track. I don’t race more than 5-10k so I like running intensity more than distance.

Congrats to everyone still going strong! It keeps me excited about each day and feeling alive. Hope I can run 5k this weekend in 18:x and have fun!

Allen1959,

Beautiful, your talents extend beyond running. I have done some furniture refinishing and repairs over the years and that is difficult. Replicating antique furniture is a real talent. Very nice. Love the art work as well. Our house has a similar style with many early 20th Century pieces inherited from my wife’s family. Last winter I refinished a wood hand carved marble consol table. I spent close to 50 hours just stripping and sanding. Takes a lot of patience.

Igy

I’m back after a brief hiatus. After aggravating an old calf injury during a 5k earlier this month, I decided to be smart and take several days of complete rest. The soreness subsided over time and I resumed minimal activity after 9 days. Walking the golf course proved therapeutic, so I advanced to some very pedestrian jogging wearing "high heels", instead of my preferred trainers, so as to reduce the ROM in the lower calf. There have been a few tugs in the calf during these jogs, but I attribute them to scar tissue breaking up. All in all, it’s been "so far, so good".

Also, had some blood drawn last week in preparation for my annual physical tomorrow. The cholesterol was a little high, but everything else was within accepted parameters. Hopefully the doc will be pleased.

Tues: golf (walk18), 91

Wed: off

Thu: golf (walk9/ride18), 50/48/45

Fri: 31' jog

Sat: off

Sun: 35' jog, body wt ex

Best to all!

Thanks, Igy. I don't want to be banned for going off-topic, so I would say the related issue is how to balance the time/focus requirements of competitive-level training with career, family, other pursuits. That's been a four-decade struggle for me.

This morning I was pondering a marathon goal of sub-3 at age 60. My recent 3:07 equates to a 3:11 at 60. So, I would be looking for the equivalent of a 12-minute improvement in two years. An AG-score of 83.5%, compared to 78.7% this year.

Maybe not completely outlandish. My 5K and 15K scores this year were 82.2 and 82.0, respectively. These were less than a year into my more serious training. And on limited mileage.

Goals from here:

1. Get healthy/stay healthy. Work on strength, range of motion, diet, hydration.

2. Focus on 5K in 2018. Be patient, build slowly. Continue cross-training.

3. Target fall marathon in 2019. Be patient, build slowly.

We shall see.

allen1959,

You should be proud of your work it is very good, and demonstrates a lot of skill.

In my past career as a coach I found the distance runners generally performed better in school. I required double workouts through most of the year. It created an atmosphere of organization and expectation. I find these benefits even today as an aging masters athlete. I would tell my team putting the trainers on in the morning was the first step , “commitment.”

Igy

Ghost of Igloi wrote:

In my past career as a coach I found the distance runners generally performed better in school. I required double workouts through most of the year. It created an atmosphere of organization and expectation. I find these benefits even today as an aging masters athlete. I would tell my team putting the trainers on in the morning was the first step , “commitment.”

Igy

You just referred to yourself four times in a single paragraph.

Bean counter 2.0 wrote:

You just referred to yourself four times in a single paragraph.

Who gives a rat's ass? No one.

The piano case is a work of art. Truly a gem and a labor of love.

Bean counter 2.0 wrote:

You just referred to yourself four times in a single paragraph.

cool story bro!

what are your 5K and 10K PRs?

what have you done at those this year?