50+ Masters Training and Racing Open Forum

Old runner gal wrote:

Igy here wrote:

Tim,

I did hard workout same day but did not get put under. I thought it was a piece of cake and watched the entire procedure. I understand that is standard in Europe.

Igy

Don’t be fooled. This is not the real Igy. It’s his impersonator. The real Igy has a registered handle.

Where is the real Igy? ? He's usually a daily poster on either this forum or the "Down Goes The Dow" thread.

Inquiring old minds want to know wrote:

Old runner gal wrote:

Don’t be fooled. This is not the real Igy. It’s his impersonator. The real Igy has a registered handle.

Where is the real Igy? ? He's usually a daily poster on either this forum or the "Down Goes The Dow" thread.

He is ill. Some on that other thread have suggested worse. Either way it is unconscionable that someone would impersonate him given his condition.

Inquiring old minds want to know wrote:

Old runner gal wrote:

Don’t be fooled. This is not the real Igy. It’s his impersonator. The real Igy has a registered handle.

Where is the real Igy? ? He's usually a daily poster on either this forum or the "Down Goes The Dow" thread.

I think you need to ask the moderators.

Don’t be fooled. This is not the real Igy. It’s his impersonator. The real Igy has a registered handle.

Ah, dammit. I completely overlooked that. Thank you for bringing that to my attention.

Charlie wrote:

Enjoy that mile wish I was in your neck of the woods I would sit on ya!

Thanks, Charlie. Three days to go. Today was a 12-mile run with 4.0 at threshold pace. I guess easy runs the next couple days, with some strides?

I just now looked up last year's results, and it appears I will be trailing a good ways behind most in the "elite" masters heat, depending on who shows up. If more M40-45 guys, I will be WAY back:

1 -- M41 -- 4:57.38

2 -- M52 -- 5:06.12

3 -- M54 -- 5:11.38

4 -- M52 -- 5:19.85

5 -- M45 -- 5:28.70

6 -- M57 -- 5:28.94

7 -- M47 -- 5:30.48

8 -- M50 -- 5:39.79

9 -- M61 -- 5:44.90

10--M62 -- 5:47.95

11--M49 -- 5:50.38

12--M53 -- 5:54.33

13--M44 -- 5:59.32

14--M70 -- 6:30.43

Striders are good as long as you are not hurting. Honestly I do not like to taper cause it just throws me off. I do try and have a race fall on a hard day.

This is exactly what you want as long as you go out at 84/85 and not get sucked into a fast pace. Then the guys who do go out too fast will come back to you on laps 2 and 3.

Here is the best how to run a mile Nick Willis

Race Week

https://www.youtube.com/watch?v=ZhBlFER2G98&t=132s

The Race

https://youtu.be/BW56tleyUZ0?t=17

Good morning. The attached photo with teammates after my best race in years. I would say a lot credit is due to encouragement and ideas I garnered from this thread. During the period I went from about 190 pounds to 167 at the time of this race. Same day I discovered a concerning lump on my left clavicle that was soon to be diagnosed as lymphoma.

https://i.imgur.com/q9SDzlU_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

More to follow....

Five months later with 25 eaxtra pounds the process begins again, at arguably a sloer pace. But heck I have finished with six rounds of R-CHOP chemo/immunotherapy (almost anyway three more days of high dosage prednisone). I will have a PET scane the first week in July to see where we go from here which likely will not include any chemotherapy over the short run.

https://i.imgur.com/pGkmlK4.jpg

Looks like Cheney is unlikely for me, perhaps cross country. The toxiciy of the chemotherapy will take months to subside. It would be foolish to rush into anything at the moment.

So Instead I will get my runnner’s high through the osmosis of reading your posts.

Still haven’t figured out the issue with my GOI handle. I’ll deal with that once I get back to a normal posting mode. Until then....

Best,

Igy

Charlie wrote:

Striders are good as long as you are not hurting.

Even if you're not hurting they're not for everyone! I made the mistake of listening to some hotshot on the mainframe preach about how important striders are for "every" runner. So, to insult my own intelligence (been running for 30+ yrs & some coaching - late 50s), I went out the other day before my thrice-weekly run and tried some striders. Result; strained groin, and another injury to this pathetic broken down chassis!

My warm-up is, and has been for the last few years; walking, then race walking, then shuffle-step jogging for about a mile before the stiff joints loosen up enough for some decent running. I need to remind myself that middle-agers all age differently. Some can train & race like 25 yr old elites while others can get hurt with one wrong step (or stride) ?

Igy here wrote:

https://i.imgur.com/pGkmlK4.jpg

Looks like Cheney

You got that right! Just don't shoot any of your hunting companions.

Thanks for posting and the pics.

At the risk of sounding too half full all the work you did getting back into shape helped you get through this.

I am INSPIRED!

Greetings all, have not posted in a while, and feeling a bit sheepish about doing it now. Tuesday night was our KCCC track 1 mile. My wife won her age group with a 7:18.83, but missed the age group record by a tenth or so. She'd had to take the day off before, d/t her lower back cramping up the day before that, and so was not the best taper one could hope for. The day of the race, she did get a chiro that included KT taping.

But what was painful for me was, I did not tell her of what the record was, because I was afraid it would create more stress and tension before her race. When she found out afterwards that I kept the time from her, she was quite upset, and stated she'd have been even more inspired and energized, knowing that she had that potential in her. This was really painful for me for me and I have to live with that. We can only hope that she can set a new record one year from now, but that's a LONG way off.

Her time age graded to 78% and was worth a 5:22.4 open mile, certainly a very good effort on a day that was 80 degrees and fairly humid. Rare has been the race when she's hit 80%.

I ran 7:39 in my race, age graded to 64%, when it was 88 degrees and just plain humid earlier in the night. I took 8th of 20 finishers in 65-59 and was fairly pleased, given the lack of speedwork and feeling like I was not even ready to go under 8. However, my time converted to a 5:46 mile, or 30 seconds off my PR. I did run 1:55's for the 400's, and passed several, but I was in a world of hurt from the first 200 on. Actually hit 58 at the 209 meter mark, and the last 200 was in 53 high.

Sorry to offer this when I know that I would not want to change places with your challenges, Igy, but this is my "coach's" purgatory.

Igy here wrote:

Still haven’t figured out the issue with my GOI handle.

You were temporarily banned. The handle will be restored, if you behave yourself and refrain from any further inappropriate posts.

maybe you should be banned wrote:

LRC insider wrote:

You were temporarily banned. The handle will be restored, if you behave yourself and refrain from any further inappropriate posts.

Just a bystander here but maybe you should be banned. You seem like a real fart face!

FART FACE!!!!! FART FACE!!!!! FART FACE!!!!!

happy Friday everyone

Thanks, Igy.

Charlie, here's a friendly shout-out to you for the helpful tips. The videos were appreciated, too. I am still awaiting the official results of tonight's mile ... hopefully online tomorrow.

There was a big group in my heat. Maybe 18 or so? I lined up behind the faster fellas at the start, then was in lane two for the entire first half.

My splits, I think, were very even, with the last lap the fastest. Finishing time was 5:37.8. That's 80% AG, and good for 2nd M55-59.

Wednesday was a slow 4 miles with a few 50m strides. Thursday, a slow 3 miles (10+ min miles) with a couple 50m strides. I have to taper before a race. :)

Mike L. -- Congrats to you and your wife! Lots of track miles going on here.

Arthritic guy -- Sorry about your woes. But you remind me to be ever thankful for what I can still do. BTW, my college coach had us walk a half mile, then SLOWLY jog for another mile before running anything faster. These days I skip the walk, but the first mile of any run is rarely under 10 minutes.

Igy -- Looking forward to your upcoming weekly training posts! Continued positive vibes being sent your way ... aka "thoughts and prayers."

Mike Lundgren wrote:

But what was painful for me was, I did not tell her of what the record was, because I was afraid it would create more stress and tension before her race. When she found out afterwards that I kept the time from her, she was quite upset, and stated she'd have been even more inspired and energized, knowing that she had that potential in her. This was really painful for me for me and I have to live with that. We can only hope that she can set a new record one year from now, but that's a LONG way off.

Sorry to offer this when I know that I would not want to change places with your challenges, Igy, but this is my "coach's" purgatory.

Mike, I have to say this is my experience of marriage in a nutshell. It's worth noting that the new/old NBA champion Warriors, to a man, talked about how diffficult this season had been for them "behind the scenes." Teamwork takes work, and there's no better example of that than when two people in a marriage decide they're going to team on anything. For us, it's writing, although increasingly it's also fitness. Things happen and you work through them. And you learn! And when you get the chance to make your learning pay off -- or atone or a screwup, whatever the case -- there's no better feeling.

*Week 365*

Salutations, 50+ers!

I made a big (for me) jump in mileage this week, mostly I filled in the gaps and ran everyday. I also made an earnest effort to slow it down (yes, Allen, I know you didn't want me to take it that way, but it was already on my mind.) The nicer weather early in the week helped me up the mileage. So I managed 33.8 miles on 7 runs; log reads as such:

Sun: 5.0 Easy-to-Moderate (8:06/mi)

Mon: 3.2 Super easy (9:22/mi)

Tue: 4.6 Moderate, some hard (7:41/mi avg) on the track

Wed: 3.1 Easy (8:21/mi) Global Running Day

Thu: 4.5 Easy-to-Moderate (8:20/mi) humidity back up

Fri: 5.1 Trail loops (9:14/mi) about 8:30/mi road effort

Sat: 8.0 Easy (8:50/mi) sweatfest

Mostly just logging miles. Purposefully trying to keep the pace down, but varying the pace in a few places just to keep the legs honest. Still not doing track workouts, but I did accelerate through 1 mile, with the last half mile in the low 6:xx/mi range. Will try to do the interval workout this week. Didn't walk as much this week (partly due to the upped mileage); only did another 6-7 miles of deliberate walking. Legs felt a little dead following Saturday's run, but the knees are holding up OK; at least they don't seem to be worsening from the solid week. I still can't do a 90 degree (or greater) squat with body weight without some serious discomfort all around the knee (this is ongoing since last summer.)

Well, it was fun having Sydney McLaughlin run at UK for a year. I guess she's going pro...don't blame her, what a talent! Also proud of Badgers Oliver Hoare (surprise 1500m win) and Georgia Ellenwood (Heptathlon winner) at NCAA's. For a soggy track, there sure were a lot of remarkable results these past 4 days.

OK, enough from me. Summer classes have started, but that shouldn't keep me from keeping the miles up over 30, as it's just one daily morning class (and late morning, at that.) What's happening in your corner of the globe? Props on your mile effort, Allen! And to you MikeL (I think most us married folk have been there more than a few times; the "why are you worrying me with this?"/"why didn't you tell me?" conundrum. I guess being open with what you know is usually the better choice, but not always. Thankfully, love usually wins out.) Any other races to report out there?

All the Best!

M58 -- 5'11" 164 lbs

Last year (2017) -- 18:58 5K, 59:59 15K, 3:07:23 marathon

This year (2018) -- 5:37.8 mile, 19:17 5K

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

Training -- 9-day cycle with Long Run, VO2max and LT workouts

June 4-10, 2018

Easy - 5.0 miles @ 11:22/mi

LT -- 12.2 miles @ 7:53/mi w/ 4.0 miles @ threshold

Easy - 4.0 miles @ 9:46/mi w/3x50m strides

Easy - 3.0 miles @ 10:12/mi w/2x50m strides

VO2 -- 2.0-mi warmup; 1-mile race @ 5:37.8

Easy - 4.5 miles @ 8:27/mi

Off - (maybe easy run or bike later)

WEEK TOTAL: 31.7 MILES

Tuesday was a quality workout, with the 4-mile threshold portion run at perceived effort. I hit my sub-5:40 goal for Friday's one-mile track race. That was good for 2nd M55-59 and 80% AG.

With the two taper days, the week's overall volume was low for the second week in a row. My focus now will be to ramp up the mileage while continuing with the 9-day training format with two workouts.

Next on the racing schedule is a 10K on July 4th (less than four weeks away), then the goal 15K race four weeks after that. 38:49 won M55-59 at last year's 10K (6:15/mi), run by the same fella that beat won Friday's mile (5:32). That's about my 5K pace from a week ago.

-Allen

12 week plan for 1500 Spokane

First 4 week LT focus averaged 35 minutes of running per week on 2 runs

PF flared up but I am working thru it staying off hard surfaces doing barefoot stuff walking and running K taping and jack hammering kinda treading water . With 7 weeks left I should make it to the starting line but without having dialed in pace.

Week 5 June 3 32 minutes 20 lt 12 vo2

June 5 LT Intervals 10 x 2 minutes R1 minute walking 10/6,7/7,4/8,2/9,11.3/0 last minute of last interval

June 8 Vo2LT combo

3x4 minutes R1 marathon effort. Barefoot on sand dunes. An 80 second loopy hill. The 80 seconds is probably 3k race effort

recovery was a minute of medium speed running

75,80,81 HR 162 -

80,81,82 HR 180 -

feeling a bit tired

80,83,74 HR 180 HRR 1 minute 134.

Above does not show the change in effort during those 80 second laps.

Pushed until my legs started getting heavy then back off just enough to recover then push again something like 30 hard 20 ease up then 60 hard 20 ease up ect.

Worked on Cadence. When I get tired when running hard my cadence slows and I start over striding. So today I pushed to that point then focused on keeping my cadence fast which keeps me from over striding. Eurkea! I guess;?

No 1200 TT on track as this will give my pf more time to heal. However I do want to get in at least one race before Spokane so

June 28 Race 1500 or mile race planned for Thursday night all comers in Eugene Hey Cavorty you wanna go for a sub 5 1500?

July 29 RACE 1500 in Spokane