50+ Masters Training and Racing Open Forum

mo'pak it finishes in the parking lot just below the actual summit, 15-20 meters below?

KP wrote:

Another fine "Coach Alan & Julia Webb Workout" today of exactly what i need more of... Progressive strength workouts with other people on the track". Splits got hotter and hotter to the point of Set #5 was with 'numb forearms and quads'.

5 sets of 800 (45sec rest) 200 (3min rest) all in negative 'progressive' splits.

2:59-38

2:59-39

2:47-37

2:41-37

2:35-31

Dry-Heave Hands On Thighs

This is my way of burning the furnace hot to lose a few IPAs off my belly.

KP

Well I did one fifth of this workout minus the 200;) 2:39 half mile felt nice but on a treadmill so who knows.

I am starting to feel good. I was jumping around playing air guitar with David Gilmor

Using K Tape on my PF and calf muscles mixed opinions on this but I am sold on it beats sleeping with a boot or sock.

Never beaten PF without time off but I can run without pain so why not finish off the year.

Spending money always gets me fired up so I pulled the trigger on USATF 1500 , link to the entrie lists:

Onward oh yea running the joggers mile at LCC in eugene June 28th will go out just under 80 and see wha happens

Charlie wrote:

Onward oh yeah running the joggers mile at LCC in eugene June 28th will go out just under 80 and see what happens

Charlie, I finally got a look at the official results of last week's mile. That's me in 9th, but what's impressive is the 64-yr-old in 5th!

You will be looking for sub 5:20 on the 28th?

1 M42 4:48.58

2 M42 5:00.29

3 M53 5:07.46

4 M46 5:26.35

5 M64 5:27.44

6. M48 5:27.80

7 M51 5:31.55

8 M58 5:33.29

9 M58 5:37.89

10 M57 5:41.95

11 M45 5:52.25

12 M54 5:56.98

13 M63 5:58.00

14 M61 6:01.63

15 M55 6:04.40

16 M50 6:12.02

Hoping to shock my system probably will blow up but will put it all out there cause that will give me a boost regardless of the time.

5:27 at 64 is a good time. That was a great mix of masters. He is gearing up for 65 been quiet for awhile that is another reason I love this sport. You get reborn every 5 years!

https://www.mastersrankings.com/athlete-profile/?x8=USA32475437JAMESROBINSON

Charlie wrote:

Hoping to shock my system probably will blow up but will put it all out there cause that will give me a boost regardless of the time.

5:27 at 64 is a good time. That was a great mix of masters. He is gearing up for 65 been quiet for awhile that is another reason I love this sport. You get reborn every 5 years!

5:27 @ 64 is smoken! The last time I ran 5:27 was 18 yrs ago at age 40! Man...I've never seen so much speed from aging runners on this site! It's like there's somekind of anti-aging dynamics that some people have here.

I'm a late 50s old stiff who can barely muster 15 pathetic mpw per week! And speedwork is a gamble and racing is practically non-existent with this sad sap. I was once a pretty good runner back in my 30s & 40s, hitting 50-60 mpw, weekly speed sessions, racing monthly, running some decent times & being competitive with most runners in my age group. But since my early 50s, I've had nothing but acute & chronic injuries, long downtime from running, lots of visits to the med system, findings of osteoarthritis, pain meds - this despite plenty of cross training, strength training, yoga and all that jazz. Heck, if make it home uninjured from one of my 3 x week 5 mile fluff run - it's a VICTORY!

And FFS, I blew my back out last month adjusting the freaking seat on the spin bike at the gym! ? I had to see a sports med doc who just chuckled and said, "you're getting old...it happens to everyone at your age who pushes it hard to stay in shape." I said; "doc apparently not with everyone on the LRC Grandmasters site" (he gave me a funny look).

So, what's the deal here? Different physiology? Different genetics? Fine wine? Lol. This site is becoming a "who's who" in the anti-aging competitive running world. Where's the injured dudes like me who can't race much and can barely do any weekly mileage? On another site maybe? No longer running?

Misery likes company. ?

Mmm. You haven't been checking out my training weeks then buddy.

Broken Down Old Stiff wrote:

So, what's the deal here? Different physiology? Different genetics? Fine wine? Lol. This site is becoming a "who's who" in the anti-aging competitive running world. Where's the injured dudes like me who can't race much and can barely do any weekly mileage? On another site maybe? No longer running?

I think there is a fair share of folks here dealing with health issues, injuries and limited running. And a few who are training and competing at the national- and world-class level.

I can relate to the former, but it's a heckuva lot of fun to follow the latter's successes. I couldn't run at all for three months recently, and started back with just one day a week. It was still inspirational to "see" the 90% age-grade performances being run by some of the folks here.

Igy -- Yeah, a lot of GVH singlets at last week's race. I think they still assemble very competitive masters teams.

mo'pak wrote:

Mmm. You haven't been checking out my training weeks then buddy.

Well...then, I'll have to go back and look at your posts. I doubt, though, you're living in a world of ice bags & pain meds after a 5 mile fluff run at a ridiculous 9:30 pace that is the norm for me these days.

Broken Down Old Stiff wrote:

... I doubt, though, you're living in a world of ice bags & pain meds after a 5 mile fluff run at a ridiculous 9:30 pace that is the norm for me these days.

For me, there is relief with hot showers and ibuprofen. And from my perspective, 9:30 pace ain't so bad. From my most recent training post:

- 5.0 miles @ 11:22/mi

- 4.0 miles @ 9:46/mi

- 3.0 miles @ 10:12/mi

Well this is my past week.

Sun. 9.4 km in 2 hours 10 minutes hike and jog. That is about 21 min. mile pace I think.

Mon. am. 32 minute kayak.

afternoon. Commute by foot the last 3.4 km of my 50 km commute. 25 minutes of walk and jog. 12 min pace.

10 pm. Commute back in the dark inpouring rain, howling gale and bloody freezing wearing my scrubs. 20 minutes for the 3.4 kms about 10.5 min pace.

Tue. 7 km hill run on dirt road. 43 minutes. 10 min. pace. Managed about 1 mile of downhill in under 8 minutes.

Wed. Cold, wet, windy hour 20 on the mountain bike.

Thu. morning. 49 minutes cold windy kayak session on the lake.

afternoon. The walk and jog commute thing a bit quicker 22 minutes for 3.4 kms.

10 pm. Raining but not as cold and windy as monday 22 minutes for 3.4 kms.

Fri. 37 minutes mountain bike into work.

11 min return ride at 10.30 pm.

Sat. 10 kms in 1 hr 53 minutes about 18 min mile pace. Consisted of hill climbs of 1 km 3 x750 metres 3 x 250 metres 1 x 750 metres 1 x 250 metres and 1 x100 metres. I was too buggered to squeeze out my last 250 metre climb which would have taken me over the 1000 metres of elevation gain.

Hardly flying along.

I was running well in my early 50s. 19 minute 5 km trail races. Injuries have limited my racing and my training volume and intensity the last few years.

I just keep chipping away to keep fit. Mixing things up and enjoying myself.

I will be sore in the legs and feet tomorrow after my hill session. I might just take the kayak out if the lower limbs are too angry. If not maybe a bush hike or at least 3 or 4 kms of easy walking. Maybe a spin on the mountain bike in the forest on flatter trails.

*Week 366*

Greetings, 50+ers! Happy Father's Day to all you Dads out there! We won't be doing much in that regard on account of our one and only being off in Reno, plus it's going to be a scorcher (95/high humidity.)

After last week's jump in mileage, it pretty much crashed down this week as I barely made 13 miles, but average pace was up. Log read as such:

Sun: 2.6 Hard @end (7:55 avg) short progression

Mon: 4.0 Easy (8:37/mi)

Tue: 3.3 (7:35/mi avg) @track, left knee stiffened up on me

Wed: off Knee was really bothering me

Thu: off Went for a 4-mile walk instead

Fri: 3.1 (7:24/mi avg) more like 3x1 mile repeats

Sat: 4-hours of yard work...and hot

Can't say this was what I wanted, but by Tuesday I was on a 12-day streak. I think that my body was telling me to cool it, and to not forget to do those walking miles (I did get a couple in this week, but I think I should be out walking long 4x/week.) Helped my knee a lot to go on the long walk Thursday. Friday was not planned, but a running friend turned 40 and was going to go to the track to do 40 laps of over/under. So I came along to cheer her on and jumped in for a few of the reps, knee felt a little wonky afterwards, but I was able to massage it out. Yard work yesterday was not pleasant, but my fitbit tells me I got 4 hours of cardio in, so that's something. Trying to do more targeted stretching for my knee, and will do more walking, hopefully I can work through this. Already got the first run in for the week this morning early to beat the heat (5.6 mi @8:36/mi, but it didn't feel easy with today's humidity.)

OK, glad others are leading the discussion on the thread. I've not had much to contribute as I aimlessly slog along these days. Some of our locals ran PR's at Grandma's up in Duluth this weekend. Seems like it was a fast day! What's happening in your world?

All the Best!

EEKED out just 31 miles in the midst of a 60 hour work week...nothing fancy aside from 2 days that included hard road intervals ranging from 2:00 to 4:00 in length... plus a whole lot of push ups and sit ups... basic maintenance mode while keeping 'the streak' alive (564 days)

On a somewhat interesting note, my first client today is the uncle of Mondo Duplantis the pole vault phenom...kinda cool and quite coincidental.

Trusting everybody had a fine week of masters training and racing...look forward to your postings.

your pal,

MF

No big changes this week other than summer has arrived. The calf is still a bit stiff when I get out of bed in the morning, but it loosens up fairly quickly. (I fondly remember the days when I looked forward to a little morning stiffy.) The winter weight is gone and the volume is ticking up occasionally. It’s nice to once again finish a jog with a dip, though the water is still a tad coolish. No golf this week.

Sun: 2 mile walk w/ the bride

Mon: 52’ jog, 1 mi recovery walk w/swim

Tues: off

Wed: 56’ jog, body wt ex

Thu: off

Fri: 53’ jog, 1 mi recovery walk w/swim

Sat: off

Best to all!

Broken Down Old Stiff wrote:

This site is becoming a "who's who" in the anti-aging competitive running world. Where's the injured dudes like me who can't race much and can barely do any weekly mileage? On another site maybe? No longer running?

I’m one of the slower folks posting here, so it certainly not an elite’s forum. I know VERY WELL there are legions of 50+ and 60+ folks hobbling along out there and many others that have given up. I like to look at the faster folks and think ‘this is what’s possible’ and find inspiration; rather than ‘I’ll never catch them’. Because…there are so few of them, actually. Anyone attend a 40 or 50-year HS reunion lately? There is your norm. Scary, actually. Fight to stay in the game, take inspiration where you can get it! And never, ever, ever, never give up!

OK, off the soapbox….

Tue: 45 min trail

Thurs: 45 min trail

Sat: 20 min warmup on trail, 6:57 1600 on track, 18 min warm down

Sun: 45 min super-hard trail

I felt good this week. This is the 4th week in a row where I ran a hard 1600 on the track and, if anything, my right heel feels better than before I started. But, basically, no statistically significant increase in speed in the last 3 weeks (7:01, 6:58, 6:57). So, does this mean I’ve plateaued-out and will not go faster? I hope not since I’m still adapting to hitting the ground harder and my foot is getting stronger.

I am so tempted to add more fast stuff on Saturday’s but I think I’m going to use a little creativity and work in some “type IIB truncated musculo-neurophysiologically stimulative inducements…”…AKA good ole-fashioned hill sprints on the trails ?

Happy Father’s Day!

Rtype seems like this is the best/most consistent injury free running with quality you have run in a long time.

Igy nice to see your weekly post with some pretty good volume too.

MF I remember them 60 hour work weeks which are nice if you are doing what you love OTOH when your job sucks a 20 hour work week is too much! I have had both!

L2B Walking has always been something I have enjoyed. Yep it compliments running and recovery for me as well.

Easy week one run 14 minutes tons of hiking and biking with a little miko miko running in the dunes

June 13 Warmup was 100 minutes of walking 6 percent to 12 percent 2 minutes per 1 percent up and down at 3.6 mph started feeling loose so I did a workout:

-LT: 4 minutes at 6:31 3@ 6:23 2@ 5:52 2@ 5:39 all R1

-Vo2: half mile at 11.3mph(5:18 mile pace) HR 171 might have been able to do a mile

Started using K Tape for PF AND CALF seems to really help . PF and Calf muscles are doing good.

Next Race June 28th either 1500 or mile objective to have fun put one in the books and go out too hard to see what happens

Goal Race July 29th USATF 60 1500 with the objective of hanging with the top dogs till my wheels fall off

Rtype wrote:

Anyone attend a 40 or 50-year HS reunion lately? There is your norm. Scary, actually. Fight to stay in the game, take inspiration where you can get it! And never, ever, ever, never give up!

Well said. Even my 30th reunion, 12 years ago, was pretty scary.

I ran a grand total of 4 miles this week, double my total for the previous two weeks combined. 1-mile slog-jogs on Monday and Thursday, and a 2-mile run at about 9 min/mile pace on Friday. Most importantly, my calf gave me no trouble whatsoever. While I normally feel that stretching is useless at best and often causes injuries, this particular injury seemed like it might be helped by stretching. So I’ve been stretching my calves rather aggressively for 5 minutes or so prior to each run. So far it seems to be working, so I guess I’ll keep doing it and start very gradually increasing the mileage.

The rest of the week included a 12-mile hike at 7,000-8,000 feet on Tuesday, and six bike rides totaling 204 miles. I had a veterinary emergency on Saturday that resulted in getting almost no sleep last night, requiring a major truncation of both the distance and the intensity of today’s bike ride. I'm hoping for a return to a more normal home life next week, and a very modest increase in running mileage.

Stay well, and Happy Father's Day!

happy Father's Day, everyone! our daughters are far-flung, but my wife and I celebrated with a round of mini-golf, and it was a pleasure seeing quite a few Dad with little kids on the course.

decent week of training in heat/humidity:

M 30:00

tu 1:30 including 2 X 1600 (5:59/5:58) starting every 10:00; 2 X 800 (2:58, 2:56) starting every 5:00 and 2 X 400 (86/87) starting every 2:30

W 1:15

th 2:00 double

F 1:00 with 2 X 10:00 (2:00 recovery) at half-marathon pace (a little over 5k total -- passed 2500m in 9:59/9:48)

Sa 1:20

Su 1:10

goal 5k coming up saturday. Last year I ran it in 18:44, and same track workout as I did this past Tuesday had been done in same times or 1 second faster in each case. So I'll get a bet down on 18:50 as predicted time.

have a great week,

Dave

KP, that looks like a tough workout that you did last week! Pretty sure I'd get dropped on that last rep.

I took Monday off to recover from the back to back distance races over the previous two weekends and took it pretty easy until Saturday. There I did threshold reps of 1600/2000/1600 with short recovery, avg. 6:10 and finished with a couple short pick ups at mile pace.

56 for the week, looking to 65+ next week.

Have a good and healthy week everyone.

Happy Fathers' Day! Both my sons are here, grandson, too. Beer is flowing. Grill is about to get fired up. Life is good!

My background:

M58 -- 5'11" 164 lbs

Open PRs (2083) -- 16:04 5K, 2:40:30 marathon

Masters PRs (2003) --17:10 5K, 2:56:03 marathon

Last year (2017) -- 18:58, 3:07:23 marathon

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

This year's goal is to defend my 15K title in August. Next year, see what I can do in the marathon at age 60.

June 11-17, 2018

Off

LR -- 16.6 miles @ 7:52/mi

Easy - 7.2 miles @ 8:02/mi w/5x100m strides

Easy - 10.0 miles @ 7:57/mi

LT -- 2-mi warmup; 3 x 2 miles w/2-min recoveries (6:28-6:32) (6:31-6:32) (6:43-6:44); 1-mi cooldown

Easy - 7.7 miles @ 8:58/mi

Easy - 4.0 miles @ 7:20/mi

WEEK TOTAL: 55.3 MILES

I tried hitting 6:30-35 pace for Friday's 2-mile repeats, but crashed hard on the final one. I'm not quite there, yet. Still six week until my goal 15K, when I will need 6:25/mi pace. In the meantime, I plan to race a July 4th 10K. I may not age-group podium there, as this week I see three local M55-59 competitors ran stellar efforts at the 5K distance. I'm gonna need a breakthrough performance!

Best to all!

-Allen