50+ Masters Training and Racing Open Forum

Belated congrats Bushman for the Birkie classic result and to imarunr's brother in law.

Tour of Anchorage 50K freestyle (skating) this weekend. Won the 50-54 for the third time in four years (two years ago I did 25K classic instead). Good strong race, but at the same time I got dropped by the "peleton" early and had to scratch and claw my way through as an elite wave bottom feeder.

2:34:03, 36th overall. After the 30K the other week I was hoping for something a little better (hanging with the dozen or more skiers that finished several min ahead), but got it done and it was an amazing day out there. 15F, clear skies, no wind.

My kids got 5th and 6th OA in the 25K freestyle! Totally psyched about that.

Here are some great pictures of the event.

http://www.adn.com/2012/03/04/v-gallery/2351903/iverson-collects-first-tour-win.html#id=2351468&view=thumbs_view

Hey Double. Always feels good to hear from a fellow master that solved this PF problem. This is easily the most frustrating, disheartening, wallet draining injury I've ever heard of. I will take your advice and see what these guys can do for my poor old feet. So.... sick of it all.

KP

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Week 42

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Well, another ridiculously busy week, and I must say that I haven't been a great steward of the thread. I certainly haven't responded much or guided much conversation. Well, it's spring break, so I hope to be a little more responsive this week. Of course, this isn't my thread; it's your thread, so I hope that you all don't feel that you must wait for my cue to engage.

For the week, I still managed to get 55+ miles on seven days running, in between my very hectic schedule. My daily log reads as such:

S: 10 moderate (7:12 pace)

M: 7 mostly easy, but w/1 fairly hard 1600m (5:29)

T: 6 easy

W: 8 easy (5 on grass)

R: 8.5 w/5x(.2 on, .2 off) total time for the 3200m: 11:38

F: 7.5 very easy

S: 8.5 easy

Notes:

1) My intention was to mostly up the mileage, but to keep the hard stuff to a minimum, buy I didn't do the best job of that.

2) I wanted to run 5 of the 10miles on Sunday at a harder pace, but none of the fastest runners in our running groups showed up for the group run, so I just ran with those I could.

3) The hard mile (technically 1600m) on Monday wasn't planned (maybe in the back of my mind, I missed the Sunday), just one of those trips over to the indoor track for some noon-hour miles. After a few miles of warm-up, I just started running faster and faster, finishing the penultimate 800 in 2:50, and the final 800 in 2:39, followed with a few more miles cool-down.

4) Thursdays .2 on, .2 off (again, technically 320m) was meant to be the one interval workout for the week. My intention was to keep the on's right around 60s (5 min pace) and the off’s around 80s (6:40 pace). I hit it pretty close, with the on's averaging 61, and the off's just under 79. I also added a relatively hard (~6:10) mile later during the day’s miles.

5) Friday and Saturday I took it easy, as my hip says I overdid it a bit on Thursday. I’m feeling much better this morning; hope to tempo 5 later this afternoon, after the SEC championships (Go Cats!)

Here we are, March has arrived, and I'm thinking of jumping into a race pretty soon. There’s a 3k “Shamrock Shuffle” next Saturday, might be the ticket….

Other miscellaneous comments that I would have liked to have posted earlier:

i) Thanks for all your concerns about the tornadoes down here. The front page of our local paper has shown nothing but the resulting destruction every day since. Many lives have been completely turned upside-down. We’ve been very fortunate in Lexington proper.

ii) Double, I wish that I had your more Zen approach to running; I’ve a friend here who will be turning 50 in September, who won’t race anymore. He easily cleans my clock whenever I try to run with him, and I venture that he would challenge racerdb; he still challenges and tests himself running 65-80 mpw including some very hard self-timed time trials. I don’t get it, but then again, I didn’t run the Bluegrass 10000 in 30 minutes, and win it twice (among other victories), either. So it could be the scientist in me, could be that I never reached my potential in my youth (cut short by injuries), could be that I need a challenge to keep me going (probably a combination of all the above), but I find that I need to have race goals to keep at it. It still hasn’t caused me to alter my diet, though, so I’m with you on that.

iii) Kudo’s to AK-54 and all the other XC skiers. Just love it. I had a bunch of friends do one or other of the Birkie races. They all report having had a great time.

iv) racerdb, glad to hear that you are getting this shin issue under control. Your shin issue and the PF that others have been suffering really is frustrating (and painful), I’m sure. It’s great to read the reports of other’s solutions that have helped.

v) Just really neat to see all the different types of training that people are doing. Gives a nice cross-section of where we are at as masters runners. I especially enjoy reading the self-assessment that people have put forth; helps to keep it real, IMHO.

Hope you are all well, and look forward to hearing what is happening in your lives.

Cheers!

60 miles in 7 runs this week. All moderate effort steady state or slightly progressive runs. This might be the year when I actually build an intelligent base before starting faster work for track season.

About 72 miles this week with three pretty good runs, the rest untimed & relaxed. Feeling good about my running these days...

Mon did a steady 10 at 6:53; Wed was a prog 10 at 6:32. Finished up with a 613,612,559 but still got smoked by my training partner!...Sat did 14 at 6:43 in a nasty wind.

Saw we have a new 50-54 5000 record holder. Ken Ernst went 15:34 yesterday. Broke the old record of 15:41 set 21 years ago. Jeff Ambos also 50, went 15:45 in the same race. Nice!

Looks like a nice warm week here in Northern IN. Everyday close to 70!

Have a good week,

Dave

Sat = 5, reps of 6:58, 6:19, 4 quarters averaging 1:31

Sun = 4.7, Mountain

Mon = 5K @ 7:22 pace

Tue = 5K @ 7:06 pace

Wed = 5K @ 7:15 pace

Average pace for 12.3 Timed Miles = 7:03

Total Miles = 19

This was my first official week of doing speed work. It was a humble beginning but, this being the first significant change in my training in 18 weeks, I was pleased to be able to do it with no recurrence of any of the old injuries that hobbled me all last year.

Nice weeks lucKY and OGII. Glad the shin is better Racerdb.

Checking in here again:

Maintenance running still, presently.

5x this week, yesterday was not too well early AM, Fri. was a planned non-run today (for the record, can't seem to understand what is wrong with this posting field, curser keeps getting stuck)

Goal race: Three Sisters Marathon, June 9th

Week of 03/04 - 03/10

Will count this toward next week's post, but did my first 20-miler in this training cycle today in WET weather.

Sun, 03/04: 16 miles in EXACTLY 2:00:00 (what are the odds of that?).

Splits: 8:26, 7:44, 7:37, 7:23, 7:57, 7:50, 7:27, 7:45, 7:50, 7:21, 7:31, 7:25, 7:10, 7:14, 6:31, 6:46

Mon, 03/05: usual day off running

Tue, 03/05: 2+ mile warmup, 4 x 100m strides, 4 x (1000m @ tempo, 200m quick float, 400m hard) 400m between sets. 2 mile cooldown.

Splits: Set 1 = 1000m in 3:50, 200m in :62, 400m in :87, 400m recovery in 2:29

Set 2 = 1000m in 3:55, 200m in :64, 400m in :87, 400m recovery in 2:30

Set 3 = 1000m in 3:51, 200m in :68, 400m in :87, 400m recovery in 2:40

Set 4 = 1000m in 3:48, 200m in :65, 400m in :85, 400m recovery in 2:50

Day's total = 9 miles

Wed, 03/06: 7.2 miles in 56:16 (7:48/mile avg.) @ Fulton run

Thu, 03/07: 10 miles in 1:12:31 (7:14/mile avg.) @ SBUX run. Gorgeous day - sunny and 67 degrees!

Fri, 03/08: 15 min. warmup, 15 x 1:00 on/1:00 off, 15 min. cooldown. Averaged ~6:30/mile pace on the on/off segments. Day's total = 8 miles

Sat, 03/09: 5.5 miles untimed. Felt really stiff and sluggish. UGH.

Weekly total = 56 miles

Weights/core on Mon, Tue, Fri

Outside of today's 20 miler, this week will be a cutback week with Shamrock coming up next Sunday. And I REALLY need it. This "sudden" increase of mileage from 40-45mpw to 55mpw, along with the increased longer workouts and general overall pace each run has left me tired and a bit sore.

Mon AM = 6.1 w/ Jamie and dogs

Tue AM = 6.3 w/ Jamie and dogs

Tue PM = 7.3 w/ 10 x golf course fairways

Wed AM = 12.2 w/ Jamie and his dog

Thu AM = 6.1 w/ Jamie and dogs

Thu PM = 6.0 w/ 2 mile (12:00)

Fri AM = 6.1 w/ Jamie and dogs

Sat AM = 20.4 w/ BG

Sun AM = 6.0 w/ Andy and his dogs

Total = 76.5 I run w/ dogs more than I realized. I know they appreciate it and expect it. If I take my dog out more than 4-5 times a week she gets in too good of shape if you know what I mean. My buddies dog is a border collie. She has her own route through peoples yards and up and down stairs...it is comical.

Week 42: 4 singles, 3 doubles, so 9 runs (2 on the treadmill), 50 miles.Tuesday was my first speed workout since last spring. According to Jack Daniels, my "I" pace is 800m in 3:07. I did four of them "by feel" in 3:01, 3:08, 3:12, 3:07, imagine that. I started a fifth rep, but bailed right away, because I couldn't even lift my legs. VO2max-wise it was perfect, the heart-rate made a pretty picture. Core-wise though I need work.This week I have 2 speed workouts, Monday and Wednesday. I'll stick with 4x800m on Monday and then as many 800s as I can manage on Wednesday. Fingers crossed that I don't kill myself.

imarunr wrote:

Goal race: Three Sisters Marathon, June 9th

... big snip ...

Outside of today's 20 miler, this week will be a cutback week with Shamrock coming up next Sunday. And I REALLY need it. This "sudden" increase of mileage from 40-45mpw to 55mpw, along with the increased longer workouts and general overall pace each run has left me tired and a bit sore.

I'm no expert, but this might be why my second marathon buildup (Higdon Advanced 1) didn't work so well: increasing miles and intensity at the same time. I was definitely overtrained around this time last year, and had to take two easy weeks in a row. From what I read later, we are supposed to *drop* the mileage when speedwork begins. This year I'm trying it that way. (I also read somewhere that most runners are AFRAID to drop the mileage in a marathon plan.) I'm following a Lydiard-style plan, albeit dialed way back to be suitable for someone at my level. The proof will be on May 6th.

I haven't added it up, but probably 60 miles this week. Somewhat shamed by my also injured teammate (who has been only running every other day and then just running fast for x minutes, walk a minute), I added some attempt at speed. She ran 2 days in a row this week, with one being 3 x mile in 6:30, with the aforementioned 1 minute walk. Yikes! That's damn fast.

I did drills in bare feet on Tuesday, followed by a 6 mile run and on Friday did 10 x 1 minute, with 2 min. recovery. I went to the track out of morbid curiosity as I didn't think I could run 8 min. pace. Thankfully, the 3 repeats I measured were at 6:25 pace - albeit for only a minute.

Muddy run on trails yesterday (~9 miles), followed by an hour aqua jogging with my son. Longer muddy run on trails today ((~12-13 miles).

I have a comp entry to the big local race this week, but I am not sure I'll use it. I don't want to embarrass myself - although if I think I can still get the top 3 in my AG (NOT a given), I might try to earn my annual duffle bag.

Personally, I think my teammates approach to returning (short but quick repeats) is more effective at bringing her back to racing shape. Unfortunately, when I started back running, I had to run very slowly because my calf wouldn't quite let me run normally and on my forefoot. Although I'm happy to be back logging the miles, I am definitely not quick.

Mon- 90min mtn bike ride and 40min kyak.

Tue- 2hr 40min trail run, first 45mins on steep rough stuff then remainder on less technical forest trails.

Wed- 90min mtn bike ride and 35min kyak, also short swim.

Thu- 2hr 30min trail run mostly in the flatter smoother One Eye and Argyle Forests.

Fri- 90min mtn bike then stopped at the lake on my way to work for a lovely sunset/moonrise session on the kyak for 45mins and a short swim.

Sat- 8.6km progressive/tempo run. Hardly fast, 23mins for last 5k but it was on steep sandy roads.

Sun- 2hr run on steep technical trails on the McIvor Range.

A good week. I was curious to see how I'd respond to a bit more long stuff, very well it seems.

Working night shift (leave home 8.30pm-arrive home 8.30am)so it is a bit easier to find 2-3hrs for training. Downside is the lack of sleep.

Legs felt great after the long easy runs. A few sore muscles from several hours of digging and raking the road post flooding and also climbing to cut down the ivy off our chimney. Probably equals good x training though.

Weather is now a bit cooler, the long runs were done in temps of high 80s farenheit.

Better get off the pooter and go do my ride, might go 2hrs today. The Nat Parks are doing a controlled burn on my usual trails so I'll maybe head south.

The kyak will have to wait, may drop into the the lake on my way into work tonight. The lake will be crowded with skiers, jet skis etc as it is a public holiday today.

imarunr: I like that 16-miler, but glad to hear you are backing off a bit, too.

After a week of easy days, I did an nice flat 8K on Sunday and was rewarded with a big PR for that distance of 29:09. The odd thing was I had more random aches and pains the taper week than when I was in my recent 3 weeks of hard training. Anyway, I won the 55-59 age group, but second place wasn't too far behind at 29:35. I thought my fitness level was pretty good, and when I hit 5K at 18:00 the excitement of breaking 30:00 kept me going to the finish. Now I just need to stay calm and maintain the regime that got me to this level.

M: 5 easy

T: 5 easy

W: 4 easy

T: 5 easy

F: 5 easy

S: 6 easy

S: 9 8K in 29:09 with 2 miles warm up and 2 miles warm down

75.5 miles in 7 days including first race of cycle. 5K that was just a shade over 3.35 after all was said and done, in 22:42. Happy with that after consecutive 80 mile weeks.

Monday- 9.5 with 9 X 900m hills(300m down, back up, back down)

Tuesday- 15.0 with 19 X 1K @ 4:25-4:30, 1:00 rec. btw each

Wednesday- 9.0 with 10 x fartlek pick ups

Thursday- 8.0 easy

Friday- 7.0 very easy

Saturday- 8.0 with Dash For Diamonds race, Omaha. 15th overall male, 2nd 50-59. Good strong run, picked off people the whole way especially on the hills.

Sunday- 19.0 long slow distance.

Firstly, major props to Ken Ernst and Jeff Ambos (thanks for bringing it to our attention, Dave.) Very impressive runs! SoCal just seems to be a great place for masters that want to compete on the track. I'm envious of the opportunities that they have over there.

Also, wxboy, super job on that 8k. Tremendous start to the season, for sure.

Still in awe over the shear all-around volume that mo'pak puts down. The adventure aspect makes me want to pack it up and move down-under....probably not going to happen.

MG, I'm sure that the speed will come; as I recall, you say you do best when you get your miles up first.

Rtype, glad to see this gradual low-volume approach is showing real promise for you.

And to the rest of you all: Man! You all are really laying down some miles! Bravo! Imarunr, I've experienced similar heavy legs and general lethargy with surges in mileage and pace. A down week will hopefully allow your recovery to bring you to a higher level; my down week in the previous week really did me some good. Hopefully all this base you all have been doing will prove fruitful as we get into racing season.

Lastly, best of luck to any and all traveling to Bloomington, IN, for the Indoor Masters Championships. Despite the proximity, I won't be making the trip over, just too many more important family/homestead issues to deal with. But no worries, it's all good.

Great stuff! Keep 'em coming!

Hey MG- you were smart to get that injury better before attempting to go faster.

A great thing about Ken and Jeff's runs was that both have dealt with many injuries, and yet they were able to come back to the point of racing like they did. Plus they are super nice guys. I also won't be surprised if they run faster.

A few weeks back, I strained a soleus muscle during a tempo run with my group, and of course it was the first time I was running well and easily in a long time. So I had to cut the mileage from about 15 to around 10 for a few weeks and only jog in a flat footed shuffle, just to the point of feeling any irritation. Happily I went out yesterday hoping to get to 2 or 3 miles before stopping, but instead shuffled a full 6 with only a slight hint of injury.

Maybe in another week or 2 I can nix the shuffle, and go back to only dealing with a bad foot and hamstring. Being a master makes life real interesting!

Rich

Mon- 2hr plus mountain bike.

Tue- 2h 15m run on extremely hilly road (mostly dirt roads) circuit.

Wed- 1h 5m kyak session on fast flowing river.

Thu- 3hrs of very rugged trail running up/down Mt Ida.

Fri- 1hr kyak session on the lake.

Sat- 8k run on rolling rail trail with 3k in 11.53 and 2k in 7.55. 1h 15m easy mountain bike ride.

Sun- 3hrs of very rugged trail running up/down both McIvor Range and Mt Ida.

A good week with 9hrs of running although thu and sunday runs were very slow (not easy!)over extreme terrain, quite a bit of "orienteering" involved and lots of rock hopping, log jumping and pure bush bashing. No idea how far they were, did finish both those runs off with a 4km of running @4.40km pace.

Tuesday was the tough Tooborac/Baynton 25+km circuit, it accumulates a total elev. gain of about 500m so 2.15 is actually not too bad and I felt great on all the steep climbs.

Saturday was a surprise as I'd been helping out

at a festival and had a few drinks and too much to eat. Felt terrible in the gut but was able to clock quickish times (for a slug like me)and was really only running @90%.

I missed my planned 2hr bike on friday as I was still feeling the 3hr run when I got out of bed and had to train straight away due to other commitments. So I went out on the water instead. Later on that day the legs were fine so I probably would have loosened up had I gone out on the bike.

Also got in 2 weight sessions during the week.

I love this thread and I want to join in, but I got a ways to go. I'm up to about 50 mpw on 6 runs. Getting over some minor illnesses and guess what?

If you have asthma it really slows you down! I have inhalers that deal with that and I'm running 20-30 secs/mile faster over 7-10 miles with less effort.

I can't wait to get racing.

Welcome, runn. I, too, have a ways to go before I can contribute much to this thread. But no one can complain about us sub-elite oldsters lurking here and hopefully picking up a thing or two. At least I hope not! Good luck with your ailments and your running.