50+ Masters Training and Racing Open Forum

skate-

90% is World Class, period. In M50-55 400 it will put you in the top 30-40 in the world, and a decent chance to make a world final. 95% its top 15 ALL-TIME.

Friends, I know this board isn't about old men and their problems, but as it happens last night we visited a good friend, never been in the hospital for illness once in seven decades, has metastatic prostate c. All I'm saying is ENJOY THE RUN.

Also I wanted to thank everyone for encouraging me to go on perceived effort. I relied on that and breathing, looking only occasionally at my HR to confirm what I was feeling. I did not monitor pace at all. Afterwards I found I had done T+12 going up and T-11 going down.

*Week 359*

Salutations, 50+ers! Wow! Quite a lot of discussion last week; it's been hard for me just to stay current! Keep it up!

Muddled through one last week of this insane spring teaching schedule; all that's left is finals week and I'll finally have more free time. As it stands, though, I really struggled to get anything going this week. Managed only 20 maintenance miles on 4-days of running. Log read as such:

Sun: 4.1 Fairly Easy (8:09/mi)

Mon: Off

Tue: 4.5 aborted track workout 400,600,800, then easy

Wed: Off

Thu: Off (only had 3 hours of sleep Wednesday....exhausted)

Fri: 3.2 Easyish (8:05/mi avg)

Sat: 8.2 Moderate (8:07/mi avg) Longest run since May, 2017!

Tried to add a few drills before track workout, which left my knee feeling a little wonky. After a 1:36 400, a 2:27 600, and 3:23 800, I could tell it was pointless, and quit the workout and resorted to easy miles. Lost a lot of sleep midweek, for mostly non-academic reasons I'd rather not get into, but got back on track for a nice long run Saturday. Struggled the last 2 miles of the run, but happy to get over 8 miles for the first time in quite a while (truth be told, I knew I needed 8.2 to reach 20 miles for the week....not the best reason, but sometimes you need a reason.)

OK. That's it for me. Hopefully, May will be more fruitful. How's the running in your neck of the woods? Any races to report?

All the Best!

Working on my second cup (okay, mug) of coffee and getting ready for a Sunday long-ish run. Prolly just 7 or 8 easy today, but it comes at the end of a good week. Felt strong on an up-tempo 7-mile run on Tuesday, completing it a few minutes faster than my previous best time. (Strava knows all.) Treadmill work on Thursday with 2 X 12 minutes at tempo pace; easy on Saturday for 45 minutes and long-ish today. I was on roughly the same program for all of April ... low miles, but the quality is getting better. There's four weeks until the Bolder Boulder 10K and I'm starting to feel good about where I am. Running out of the BA wave, which should be good for pacing—everyone will go out way too fast but I'm going to try to die less than the rest of them.

KCgeezer wrote:

Friends, I know this board isn't about old men and their problems, but as it happens last night we visited a good friend, never been in the hospital for illness once in seven decades, has metastatic prostate c. All I'm saying is ENJOY THE RUN

Wasn't it metastatic prostate cancer that Whitlock succumbed to?

lucKY: I guess to put a positive spin on it you are not over-training :-)

Tue: 45 min treadmill, big rains in VA

Thur: 45 min hilly, rocky trail, 579 elevation gain

Sat: 45 min, very steep rocky trail, 1001 feet climbing

Sun: 45 min, medium trail

Had a great week where I just felt solid and strong. Saturday was the highlight of the week with my first 1000 foot climb. I wanted to really check my fitness so I wore a HR monitor for the first time in years. On the climb I averaged 153 with a max of 164. That tells me the muscular development of my legs lags far behind my cardio. On the climb my legs just ran out of gas and I could not will them to go any faster while my HR didn’t really get that high. As late as 2015 I could average close to 170 over a 20X min workout. This is positive as the trails are increasing my leg strength every week.

Because I’m running so many trails I’ve joined a local trail running group. But I think I’m the only one that has no interest in running Ultra’s. They worship the Ultra almost like a religion. I just don’t get it and I’ve been running trails for 42 years. Sooner or later they’ll uncover the truth and probably excommunicate me. I am reminded of a wonderful article by the fabulous Lauren Fleshman on “10 Reasons the 5K is Freaking Awesome”.

https://www.runnersworld.com/5k/10-reasons-the-5k-is-freaking-awesome

Oh, and Phoenix, none of the trail runners I know has PF and mine is going away even though I’m a “fake trail runner”. Food for thought.

Have a good week everyone.

"...die less than the rest of them" is a superb senior sorta strategy COlorado... I like it?

Speaking of CO, Jenny Simpson's AR 9:16.78 at Drake sure did impress...as did the Nittany Lion sprint medley anchor of 1:44.74 by Isaiah Harris at Penn...third fastest two lap split in meet history...we're talking 123 years of Penn Relays history

Got in very little volume this week but a little quality...two mini track workouts, a 2 mile time trial-ish kinda workout and a solid 6 mile tempo run on the track

Highlights were a scintillating 87.01 400 rep, a 14:18 2 miler and a final mile of 7:37 in a 52 minute six miler...nothing fancy but satisfactory maintenance mode stuff for a crippled old geezer who'll turn 62 on Tuesday...aiming to run 39 or better for 200 on my birthday...just to see if I still can ;)

Am hoping that your Spring has sprung (but not your hamstring) and that your upcoming week of masters training and racing is most satisfying.

As always, remember to "train don't strain" ...and we'll catch up with you next Dunday morning.

your pal,

MF

RType you got it right!

Sick all week zero runs except for 800 meters on amazon trail but I did get in my 3 hours per day of easy stuff

Last week's workouts were a tip off that all was not well. Major crud all week feeling better today.

For various reasons I was in Eugene Thursday. Went to Amazon trail to walk a mile or so. Kinda like an alcoholic going to the bar for a cup of coffee. The smell the feel the zeitgeist of it all got into my blood. I jogged a quarter then walked a quarter did some stretches before heading back to the start. As I walked back I knew that I was going to run hard on that last quarter surprised how easy 81 was in warmups jacket and crud.

Thanks all for the good thoughts. Started the week well with the highlight being a 4 mile Alter G run at 70% with 6 x .25 / .15 rest in the middle. I averaged around 7:10 pace on the hard portion and 8:00 on the recovery for a total of 31:30. That run plus a 3 mile walk/run did it for me I was pretty much toast the rest of the week. I doubt much will get done this week post infusion. Best to all.

Igy

Heck of an AlterG session Igy...hoping that your week ahead is easier than anticipated...and remember that it is just temporary...stay strong

...and Charlie, that 81 in crud seriously rocks...very cool pal.

MF

Thanks MikeF. Still aiming for Spokane, maybe only as spectator. Your running is coming along. Several Boise folks heading to Hayward. Harold Frobisher in the 65-69 1500m may be a ringer.

Igy

Igy,

Not heading to Hayward Masters as it conflicts with a New Mexico trip for my bride's 60th...am however going to Hayward in June for NCAAs...and one final opportunity to watch track from my favorite seats (on the 1500 start in East Grandstands) before they demolish the stadium as we know it?

...but shall see you in Spokane where I expect you to be toeing a starting line!!

MF

Mon. 32 min. kayak.

Tue. 23 km mountain bike ride 1h 08m.

Wed. 7 km hilly hike 1hr.

Thu. 31 km mountain bike ride 1.30.

Fri. 33 min. kayak.

Sat. Steep 7 km hike 250 metres elevation gain 1hr 14 m.

Sun. 4.6 km hike with weighted vest 290 metres elevation gain (4 × Roo Hill) 1hr 8 m.

A pleasantly active week. No running for now. I will be focusimg on getting the hamstring back on track.

Amazing weather here for late April with mid to high 20s celsius everyday.

good going. sounds as if you're managing the process well mentally and physically

good week for me ending with sobering race:

M 1:15

Tu 1:15

W 1:00 with 8 X 60 sec hills hard

th 1:40 double

F 50:00

Sa 20:00 + 30:00 elliptical

Su 1:10 including 10k race 38:30 (68th OA, 4th M55-59)

a minute and a half slower than same race last year, 5 mins. slower than best-ever at this race. Mile marks were off throughout so I don't know for sure, but think it was fairly even at 6:10-6:15/mile. Good conditions [mid-40s, sunny, wind WNW [course is point to point and mostly running south, so it was sometimes tailwind, often from the side].

slightly new course is a bit slower than in the old days, but not by that much. looking at recent head-to-head results and where I was today in relation to my friendly rivals, I'd say I underperformed by about 45 seconds. time for some warmer-weather speed work.

have a great week,

Dave

I had my 3rd 50+ mile week in a row as I try to grind away at building my base. I felt really tired and dead-legged out on today's walk/run. Hopefully, I will start feeling a little sharper again next week.

M- 7 walking with 100M stride every 1/2 mile

T- 10 hills 9:54/mi ave

W- 7 walking with 100M stride every 1/2 mile

Th - rest

F- 10 hills 9:11/mi ave

S- 10 hills 9:35/mi ave

S- 7 walking with 100M stride every 1/2 mile

Hey Mike the fat lady is still warming up

http://www.oregonlive.com/trackandfield/index.ssf/2018/04/opponents_of_tearing_down_hayw.html#incart_river_index

Yeah 81 was a pleasant surprise but the week off has me rethinking my time goal next weekend probably just going to forget time goals. The field in the age graded mile is pretty thin this year except for Gary Patton. If he toes the line I am just going to race him for the win. I think I sorta pissed him off last year o!

Sitting at 3-1/2 weeks of no running. Feeling good though, and for some reason feeling confidant about my running future. Heel pain is very minimal...almost non-existent at times. The bump on the back of my heel is decreasing in size. Doing my drills, getting in some walks, 16:00 pace when I'm with my wife; a brisk 14:00 by myself. And a plus is my weight is steady at about a pound and a half less than my last day of running! Thinking about adding in some light elliptical work next week and see how that goes. I kind of feel like taking some easy test runs but I'm going to stick to my plan and take another 4 weeks off running.

That's it from here.

Dave

Assessor wrote:

skate-

90% is World Class, period. In M50-55 400 it will put you in the top 30-40 in the world, and a decent chance to make a world final. 95% its top 15 ALL-TIME.

Thanks- I didn't look at how % would rank someone in the age group and that is one way to look at it.

What I meant by national level is what % would give you a reasonable shot at making the final or even a possible medal at a National level meet. Doesn't look like 90% would get you a medal. A 90% at the open level is a 47.98, something college kids are running every weekend. 95% is 45.45. Which is closer to a world class time. 90% is out of my league in the 400 but not the 800

2016 WMA outdoor M50-54

51.41 52 97.63%

53.13 50 93.22%

53.58 50 92.44%

2015

52.13 50 95.01%

52.63 51 94.74%

52.98 51 94.11%

USATF Outdoor Nationals

2017

51.13 51 97.52%

52.13 50 95.01%

53.52 51 93.16%

2016

52.11 50 95.05%

53.07 52 94.57%

54.54 50 90.81%

2015

53.15 50 93.19%

53.64 51 92.95%

54.35 53 92.95%

2014

53.09 50 93.29%

53.28 50 92.96%

53.30 50 92.93%

2011 outdoor Sacramento 800m

2:01.30 52 97.49% = 1:43.71

2:02.32 51 95.87% = 1:45.46

2:03.42 50 94.24% = 1:47.29

The plan to gradually and occasionally add some volume was put on hiatus last week as I had to deal with a cold. The legs were dead on Monday and again on Thursday despite taking back-to-back days off. I blame the illness for the leg lethargy. Things were markedly improved today and I was able to bump things up a bit. No golf for me this week, despite improving course conditions. I went fishing instead and may do more of that this year. We'll see.

Sun: 2 mile walk with the bride

Mon: 52 min jog, body wt ex, med ball routine

Tues: off

Wed: off

Thu: 53 min jog, body wt ex, med ball routine

Fri: off

Sat: off

Sun: 55 min jog, body wt ex

Best to all.