50+ Masters Training and Racing Open Forum

Looking forward to seeing the Hayward results. Really wanted to make that one in addition to Spokane. Oh well. Nothing much to report. I hit a rough patch Wednesday afternoon thru Saturday morning. Slept most of the time. I did manage about 15 miles of walking. Toughest physical activity was my sprinkler project and some lawn mowing. Feel pretty strong now so likely something real to report next week. As always I enjoy reading your posts.

Igy

M58 -- 5'11" 166 lbs

Goal -- Defend M55-59 title in 15K (August)

Training -- Week 4 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression

April 30 - May 6, 2018

VO2 -- 2.5-mi warmup; 3 x 1-mile w/5min jog recoveries @ 6:11, 6:11, 6:06; 2-mi cooldown

Easy - 7.7 miles @ 8:32/mi

LR -- 16.6 miles @ 8:29/mi

Off

Easy - 7.7 miles @ 8:40/mi

LT -- 1.5-mi warmup; 3 x 2 miles w/2min static rest @ (6:51, 6:44), (6:41, 6:40), (6:38, 6:30); 1-mi cooldown

Easy - 4.6 miles @ 10:00/mi (with wife)

WEEK TOTAL: 53.6 MILES

I am still dealing with knee and achilles pain, but logged some decent mileage overall and scheduled two workouts this past week. I have a 5K a week from this coming Saturday, and would like to get close to 19-flat. After that long three-month break, October to January, it's been a slow rebuild.

Congrats KP!

Tue: 45 min medium trail, 182 feet climbing

Thurs: 45 min hilly, rocky trail, 426 feet climbing

Sat: 45 min, steep rocky trail, 997 feet climbing

Sun: 45 min, medium trail, 457 feet climbing

Another good week. I seem to have accidentally stumbled into the Goldilocks zone where everything feels “just right”. Plan going forward is to ‘rinse and repeat’.

Have a good week everyone.

KP, take care of that hammy/glute! Running a race at Hayward Field must be such a trip. I’ve visited Eugene several times and I feel a bit awestruck just running the trails around town.

Allen1959, nice week and good luck in the 5K next week.

Having already entered a half-marathon on Saturday, I decided to go through with it although I hadn’t been able to do much training because of my heel.

Monday: 90 minutes on bike trainer

Tuesday: 11.2 mile run at 9:00 pace

Weds: 27 miles on bike including six laps of a 2.3 mile “crit loop” around my neighborhood containing one short but steep climb. I felt I was riding with more power than in a long time and the clock agreed at the end. Quads felt quite tired later in the day. I just haven’t done anything really hard on the bike in quite a while.

Thurs: 10.5 mile run at 8:51 pace. Despite yesterday’s somewhat hard bike workout I felt full of energy.

Fri: 80 minutes easy on bike trainer.

Sat: Small local half-marathon, about 300 runners, very flat course with few turns, temp in the low to mid 60s and mostly cloudy. In short, fine conditions for running fast. I was feeling good and reeling people in until about 11 miles, when I was again hit by severe calf cramps as has happened in four of my five most recent HMs. I was reduced to jogging and walking the last two miles and barely scooted in under 1:50. Still 5th overall female out of 151 and first out of 43 in F50-59, four days short of my 60th birthday. But the last two miles were decidedly not fun.

Sun: Very sore calves and painful Achilles. Rode 32 miles on the bike at low energy.

I suppose the reason I keep cramping in half-marathons is that with my chronically injured Achilles I’m afraid to ever try to run fast. I have no problem going up to 15-17 miles in training and I never cramp, but by definition I’m running slower than HM race pace in those training runs.

Still haven’t decided whether to shut it down for the summer and switch over exclusively to cycling.

Congratulations KP! 60.90 is a solid time. Rtype is my new hero for making me realize that what I was doing this week was "not overtraining" rather than just being a lazy old person. I did have a minor tweak in a tendon on the top of my right foot that made me cautious after three straight good 50+ mile weeks. Also, I did a road (actually, bike path) mile this morning and wanted to do a bit of a mini taper for it. 25 miles total for the week.

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

T- 10 hills at 9:45/mi ave

W- rest

Th- rest

F- 4 at 9:28/mi ave

S- rest

Su- 4 with 2mi w.u. at 7:38/mi

1 mile - 6:14 (about 79.5% age-grade) It was a straight, flat out and back course. It was a good news/bad news race for me. I thought I was in about 6:00 shape coming in. The good news was that I still have some quickness. The bad news was that I used that quickness to get sucked out to an 80 second 400M, at which point I knew I was going to be screwed on the way back. I hit the turn around at 2:58 and it got progressively uglier from there. There was a hint of a headwind coming back but that was meaningless compared to my bad pacing. My takeaway was that I was very pleased with the speed I had in the first quarter, and I definitely need to do some traditional mile workouts in training if I want to seriously race a mile.

1 mile warm down.

Good running and good health to all!

Well shucks KP, 60.9 is still pretty darn fast. I don't think I've done that for 18 or 20 years, and would be pressed to run 70 now.

Week 3 of recovery in the books. It wasn't pretty, but I eked out about 50. Rested on Thursday.

I did a local MS 5K as a progression yesterday going 6:26, 6:11, 6:03 and felt okay until after I finished. My hip flexors locked up. But things were better today, and I did 11 with club mates, my son, and a few others. The run was kind of fun, a bunch of geezers and these kids. Two of the boys were from Eritrea and are running at a local high school. The older boy ran a PR and won his conference championship the other day. Maybe the next Meb.

Some Hayward Classic race videos already up:

http://haywardclassic.runnerspace.com/eprofile.php?do=videos&year=2018&event_id=228

Good week, only about 20 miles but mostly up-tempo running. I did my favorite progression run on the treadmill today: start at a lesisurely 6 MPH and increase by .5 MPH every 5 minutes. After 30 or 35 minutes on this cycle I’m at 8.5 or 9 MPH and working hard, but only after a long, steady build. Incline of 1% throughout. Try it!

Hope everyone is feeling as healthy and happy as possible.

Charlie takes the mile 5:47 and KP 3rd in 800m with gimped hammy....

Question for the group: Anyone have any experience with CBD? I’m wondering if it might help this old, sometimes achy body. Thanks in advance for any feedback.

Hey Igy next year we will toe the line at Hayward Classic .

Week 29 April 28th 18 minutes still a bit sick

april 28 heceta head 6 minutes lighthouse to top of hill hobbit trail

april 29 heceta head 9:30 start of lighthouse to top of trail to hill hobbit trail 3:38 at lighthouse

may 3 1 x 750 start of lighthouse to lighthouse 2:39 HRR 31,23,19 186,138(48),114(24)

Excuses well I got a bunch of em but let me say today was fun and my calf muscles are a-ok big relief.

Sick been injured allergies all my runs on treadmill and no one to compete with Oh Yea I my shoe lace broke;)

Week 30 May 6 1 mile race 5:47

83+2/1:24

88/2:52

92/4:24

83/5:47 HR 177 90 percent of MHR 5k pace?

Charlie,

You looked relaxed. I really look forward to racing again. It was fun seeing you do well. A couple of our locals had good races Chuck Tokey 2nd 1500m, Harold Frobisher 1500m 65-69 and Mark Werthman 400m 60-64. James Platts was going for the Pentalon World Record 90-94 I believe. He is Idaho’s best masters and really quite a specimen.

Igy

Congratulations to KP and to Charlie! It's great to be able to to watch you race ;-)

Thanks SCGal btw your 82 beat me by 2 percent;)

KP what if that opening 28 indicates a 56 with some specific 400 training?

OGII Might the first 400 in 80 be related to all of the striders. You got me thinking about it. I will bet you can run 2:45 for 800.

Another week of short easy runs while plantar F. heals up. Did a bike Time Trial today and it was not one I felt good in. Track season wear you down.

Kids have gone home and the season is over and I can do more of my own stuff. And mow the loan.

SpikePlate wrote:

4:12 is hauling it @ 51 for 1500, was the 800 a warm up?

Apologies- meant 2:03.75 800 at a different race. He ran a 4:10.9 this weekend 1500m. Couple months shy of 52.

Charlie wrote:

Thanks SCGal btw your 82 beat me by 2 percent;)

KP what if that opening 28 indicates a 56 with some specific 400 training?

OGII Might the first 400 in 80 be related to all of the striders. You got me thinking about it. I will bet you can run 2:45 for 800.

Charlie, I think you are right. Based on the way that first 400 felt I am pretty sure that I could run 2:45 or a little faster, and I am pretty sure the tank would be very empty at 800.

Mike Long wrote:

Question for the group: Anyone have any experience with CBD? I’m wondering if it might help this old, sometimes achy body. Thanks in advance for any feedback.

I never had...I'll have to research it.

Ditto on an old, achy body! Been sitting in ice bags all day for my arthritic ankle & hip after a pathetic 4 mile trail run. Lol. Next will be the pain meds. This running in your old age with arthritis is for the birds!

Anyway, here's an interesting paper on supplements/pharmaceuticals for the aging body:

Arthritis Andy wrote:

Mike Long wrote:

Question for the group: Anyone have any experience with CBD? I’m wondering if it might help this old, sometimes achy body. Thanks in advance for any feedback.

I never had...I'll have to research it.

Ditto on an old, achy body! Been sitting in ice bags all day for my arthritic ankle & hip after a pathetic 4 mile trail run. Lol. Next will be the pain meds. This running in your old age with arthritis is for the birds!

Anyway, here's an interesting paper on supplements/pharmaceuticals for the aging body:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874227/#!po=0.714286

Here’s an interesting article on the subject...