50+ Masters Training and Racing Open Forum

Since I could not post last week, I will start with my Wk 368.

M: swimming 100m, elliptical 15 min, stationary bike 15 min.

T; 7 miles,

W: AM: 2km warm-up, 800mx5 (3:45-3:42-3:41-3:41-3:40), 1km cool down / PM: 4 miles.

R: 7 miles.

F: 7 miles.

SA: 7 miles.

SU: 12.2 miles.

On Monday, lightening struck when I was 100m into my first swimming session since January, so I had to evacuate the pool. Since I would not have been allowed to go back to the pool for another 30 min, I decided to do elliptical and bike instead. Wednesday morning was the first track workout since February of 2017. Based on my 1:40 half in March, 3:42 is right at the threshold pace. The workout felt like a T-Pace effort, but I was surprised to see how my HR went up to 160+ for the last two reps. That's more like the HR I would get after a VO2 max workout, or a 5k race.

Wk 369.

M: off.

T: 3.3 miles.

W: 3.4 miles.

R: 6 miles.

F: 4 miles.

SA: 5 k race.

SU: 13.3 miles.

So my car broke down on Monday, and I could not get it fixed until Thursday morning. I missed the Independence Day race for the first time since 2004. On Tuesday and Wednesday, I jogged on a short trail (1.25 miles out and back) in my neighborhood just keep my body moving. Then I did a race that I had not done since 2011. This race used to attract 200+ people. But over the years it had seen decline in participation, and this year it had only about 60 people. I only managed 23:53 (4:52-4:49-4:54-4:42-4:36). But this was good enough for 1st in my AG and 4th OA. (There was only one sub-20 finisher and the 2nd and 3rd places were 22:xx.) The course was very hilly, but the weather was nice. In fact much nicer than it was on Wednesday. While this is not my PW in 5k, it is my PW on this course by about 40 seconds. I am planning to run the next 5k on August 11. This one is on a flat course, so if the weather cooperates, I should be able to run much faster. In the meantime, I plan to continue my weekly track workout and see how much I can improve.

Cush,

Wish I could have been there for the Laszlo Tabori memorial. I have spoken with Tamas Igloi, Coach Igloi’s son, a couple of times over the years. There is a Hungarian expatriot community in Southern California. I believe it was 2014 when Running Times ran the excellent Rich Elliott article “Out of Hungary” that detailed much of the history behind coach Mihaly Igloi and his influence on American distance running. I called Tamas at the time to tell him of the article and he had already hit the book stores to scoop up copies for the Hungarian community.

This morning in honor of Laszlo I ran 300 meter runs at good swing and 200 meter runs at good speed.

Thanks for getting me in touch with Jaqi Hansen, really one of the pioneers of women’s distance running in this country, if not the world. Also a friend from so many years ago.

Igy

Slightly different, if not abbreviated version of Elliott’s article in Runner’s World:

https://www.runnersworld.com/advanced/a20828157/how-hungarians-launched-americas-greatest-track-era/

Rich Elliott was a high school phenom that ran for Bob Timmons (Jim Ryun’s coach) at University of Kansas. Elliott understood the influence Igloi had on Timmons and others in that era.

Igy

All,

Please ignore any and all posts by the Igy impersonator. We all know Igy is ill and always posts using his unique REGISTERED handle. Do not encourage this sick impersonator.

Thank you.

Richard

63 wrote:

To answer you question Down the Road, I ran a 16:14 at age 55. I have not run many 5k's. I would like to think, based on my current training, that I could come within a minute of that now.

Holy Toledo...that's a ~90% AGR! My fastest at 55 (late 50s now) was a pathetic 23 & change. Now it's more like sub-25...if I can even finish the race without getting injured. Lol. And that killer track workout of yours? I'd probably get hurt if I attempted to faster than 2 min 400s, or tried to do more than 3 or 4 intervals. LOL!

Far too many injuries developing in my middle-age & poor musculoskeletal genetics has left this stiff for the trash heap (some of my notable injuries are a 2nd degree Achilles strain that has transcended to chronic tendinosis, completely ruptured posterior tibial tendon, ankle & hip OA, and a bad back). It's nothing but ice bags, Tylenol & rehab these days. I have to spin bike more than running (4 days vs 3) which sucks!

What's also wild about that time of yours is it's much faster than my son's HS PR last fall of 17:40, which was fastest on the team of about 18 male runners. I co-coached my son throughout HS and his fastest time is 25 seconds slower than a 55 year old guy...insane! 55 yrs olds beating the times of highly-trained HS kids is crazy.

The disparity of genetics in running is unbelievable. It's frustrating that middle-age runners with incredible genetics (both from a performance & low-injury history perspective), can race & train like 18 yr old HS kids, when compared to a chronically injured old sad sap like me, where my race times & workouts would be laughed at by most on this site. ?

The speed & workouts of many on this site is unbelievable!

RLew wrote:

All,

Please ignore any and all posts by the Igy impersonator. We all know Igy is ill and always posts using his unique REGISTERED handle. Do not encourage this sick impersonator.

Thank you.

Richard

not true--igy's had issues with his registered handle that have yet to be cleared up by rojo/wejo. these are legit igy posts, as i can attest to emailed information that only igy would have been privy to.

that said, there are occasional trolls on this thread, but the above messages from igy are legit...

cush

Was that tinnitus or Tubular Bells that I heard this afternoon?? :)

Have a good run and final prep, 63!

The 5 at Spokane/Cheney WA was never in the cards for me. I'm much more inclined for 10Ks or preferably 10 miler to half marathon.

I haven't run a 5K all out at sea level for 5-6 years. Think I passed through 5K at about 17:40 while running at VA Beach usatf this spring and that'd be my fastest since 2013. I do have couple 5Ks coming up but not on the track. And yes, Tulsa is in the plans.

KP wrote:

Folks... I ran dumb in this. How can you explain a few weeks from age 58 to go out too fast? 6:00-6:20-6:33.

KP, this was reassuring, thank you for posting it. Just tonight I was chewing over my 5:41-6:01-6:30 in a 5K with an 85F heat index. I just had no clue! Had I gone out in 6 flat, I wouldn't have set a PR but I would've caught the winner.

Good week and only slight issue with AT but not major. Ran a 10K in Bangkok (HOT/Humid) but was able to hold about 5:45 mp. Chip time 34.14 with a couple of delays along the way that were out of my control. Not as fast as many here on this thread but really good effort for me :) Won 50 AG by 5 minutes.

Race results:

https://my3.raceresult.com/102375/?lang=en#1_236F0C

Date Week----Exercise Type------ AvgHR-- Total Time of Workouts----Total Time

Jul18 27 ----------- Run---------------135--------- 01:05---------------------- 04:17

Jul18 27------- Run Incline TM-----120-------- 00:00----------------------- 07:38

Jul18 27------ Walk Incline TM-----119-------- 00:00----------------------- 01:00

Let's Get To The Bottom Of This wrote:

RLew wrote:

All,

Please ignore any and all posts by the Igy impersonator. We all know Igy is ill and always posts using his unique REGISTERED handle. Do not encourage this sick impersonator.

Thank you.

Richard

Is there two (2) Igy's now posting on LRC? Who's the Igy that posts with the daily talking points on the Down Goes The Dow thread? Or is it the same cat posting under a registered handle and regular user name?

Anyone remember What's My Line? Will the real Igy please stand up. Lol.

Sorry, I can’t stand up right now since Cecil is on my lap.

Igy

Igy 7/9/2018 wrote:

Let's Get To The Bottom Of This wrote:

Is there two (2) Igy's now posting on LRC? Who's the Igy that posts with the daily talking points on the Down Goes The Dow thread? Or is it the same cat posting under a registered handle and regular user name?

Anyone remember What's My Line? Will the real Igy please stand up. Lol.

Sorry, I can’t stand up right now since Cecil is on my lap.

https://i.imgur.com/rl7wv9r_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

Igy

Too funny...I see your point. However, are you the cat that posts daily on the very confrontational at times Down goes the Dow thread? That thread can get downright hostile and I don't know if that's you in the middle of the action or your imposter? (In fact, that thread can get so bad at times you need to hide the women & children. Lol).

Not me. But I do become the focus of angst because of my market views. It is just an opinion.

Igy

Let's Get To The Bottom Of This wrote:

RLew wrote:

All,

Please ignore any and all posts by the Igy impersonator. We all know Igy is ill and always posts using his unique REGISTERED handle. Do not encourage this sick impersonator.

Thank you.

Richard

Is there two (2) Igy's now posting on LRC? Who's the Igy that posts with the daily talking points on the Down Goes The Dow thread? Or is it the same cat posting under a registered handle and regular user name?

Anyone remember What's My Line? Will the real Igy please stand up. Lol.

They are one and the same.

Very inspiring, BigMango, and as I head off to the gym on a 90/90 day, inspiration for indoor training!

BigMango wrote:

Ran a 10K in Bangkok (HOT/Humid) but was able to hold about 5:45 mp. Chip time 34.14 with a couple of delays along the way that were out of my control

socal cush wrote:

RLew wrote:

All,

Please ignore any and all posts by the Igy impersonator. We all know Igy is ill and always posts using his unique REGISTERED handle. Do not encourage this sick impersonator.

Thank you.

Richard

not true--igy's had issues with his registered handle that have yet to be cleared up by rojo/wejo. these are legit igy posts, as i can attest to emailed information that only igy would have been privy to.

that said, there are occasional trolls on this thread, but the above messages from igy are legit...

cush

I am skeptical. Have you, or anyone else for that matter, had issues with your registered handle? That would only happened if the brojos had banned him. I still believe it is an impersonator. Either way it is shameful behavior.

RLew wrote:

I am skeptical. Have you, or anyone else for that matter, had issues with your registered handle? That would only happened if the brojos had banned him. I still believe it is an impersonator. Either way it is shameful behavior.

what part of "i can attest to emailed information that only igy would have been privy to" do you not understand? a troll could not have posted the info in the initial igy 7/9/18 post unless they'd received an email from me, and the 2nd post lauds the hungarian influence on igy's letsrun handle as well as his training.

and where is the shameful behavior in any of the posts by igy 7/9/18 (though i guess having a pussycat on his lap can be misconstrued as inappropriate)?

and yes, there was a short time when my registered handle gave me problems.

i am skeptical of whoever you are, RLew. lighten up francis...

cush

KCgeezer wrote:

Very inspiring, BigMango, and as I head off to the gym on a 90/90 day, inspiration for indoor training!

BigMango wrote:

Ran a 10K in Bangkok (HOT/Humid) but was able to hold about 5:45 mp. Chip time 34.14 with a couple of delays along the way that were out of my control

Goodluck! It isn't for everyone and need to find what works for you. I have a beautiful ocean view from my treadmill in my condo and the the gyms I belong to also have interesting things to to see ( outside markets, patio restaurant...). Podcasts and TV series are also great for easy runs(90% of my runs). I'm on season 2 of Game of Thrones and anticipate the series has at least another 30 long runs :)

Treadmills oh so many ideas.... Wider Longer Voice Recognition BioFeedback Workouts All Weather low voltage light weight outdoors just to name a few oh yea and the holy grail a cheap alterG and maybe some electrodes I can wrap on my calfs so when they tighten I can zap em back into a relaxed state.

One game I play that has not been mentioned is running slower than the belt until I am about ready fall off the back then I run up to the front.

belts and decks that feel like soft muddy grass or sand

Mitochondrial Biogenesis has to be as important as LT and Vo2 max training what are the best ways to maximize your Mitos?

Also really healthy especially as we age:

https://gih.diva-portal.org/smash/get/diva2:766681/FULLTEXT01.pdf