50+ Masters Training and Racing Open Forum

Heat and humidity are tough around here, plus the local track where I do my workouts has closed for 3 weeks for maintenance. I found another track but it's about 20 miles away, but so it goes. I get up terribly early to miss rush hour traffic and the heat.

Health issues have faded out but I'm finding I've lost fitness. It seems training is a constant battle of 2 steps forward and 1 step back. But we must press on!

This week it's been terribly oppressive. My complex has a lap pool, so I swam for an hour twice this week, lifted twice, and did two track workouts consisting of 300,200, 100, 200, 300 then 3x100 sled pulls. I'll admit to needing a nap after that.

Have a great week ahead.

Woke up Tuesday with a bit of medial right knee soreness. It doesn’t seem to be anything serious as I’ve been able to jog through it, but it has continued to linger. On the plus side, it’s helped me forget the calf tightness.

Mon: 40 ’ jog; swim; body wt ex

Tues: swim

Wed: 51’ jog; swim; body wt ex

Thu: visited nearby island, lots of walking and standing; swim

Fri: 53’ jog; swim; body wt ex

Sat: off

Sun: 52’ jog; body wt ex

Best to all.

IGY, it's good to hear that you are getting back into a more normal training mode after working through the hardest part of your treatment. This week was back to a full training week for me as the start of XC season is rapidly bearing down on me. 45 miles -

M- 9 total - AM walk 7 with 150M stride every 1/2 mile, PM walk 2

T- 3 easy 8:22/mi ave

W- 7 walking with 150M stride every 1/2 mile

Th- 8 hills with 6 at easy pace and last 2 at threshold effort 9:12/mi ave

F- 7 walking with 150M stride every 1/2 mile

S- 8 hills with 6 at easy pace and last 2 at threshold effort 9:31/mi ave

Su- 3 at threshold effort 7:29/mi ave

Good running to all.

M58 -- 5'11" 162 lbs

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

This year (2018) -- 5:37.8 mile, 19:17 5K, 40:11 10K

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

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

July 9-15, 2018

VO2 - 2-mi warmup; 3 x 1-mile w/4min rest, 3 x 1/2-mi w/3min rest

- ( 6:05, 6:08, 6:05; 2:58, 3:00, 2:58); 1-mi cooldown

Off (achilles)

Easy - 7.0 miles @ 9:25/mi

LT - 2-mi warmup; 3 miles @ 6:34/mi; 2-mi cooldown

Off

LR - 16.6 miles @ 8:28/mi; bike 18 miles @ 18.1 mph

Off

WEEK TOTAL: 39.2 MILES

After two recent VO2max workouts of 3 x 1-mile with 5-minute rest, on Monday I reduced the recoveries from 5 minutes to 4 minutes and added 3 x 1/2-mile (midday sun, 84 degrees).

Thursday's LT was a basic "20-minute tempo."

Saturday's long run was at an easy pace; just wanted to get in some miles on a warm morning.

Wow 63, that 17:48 is a 91.95% age grade. Nice!

luckY; Sounds like the knee is getting better with these easy weeks :-)

Charlie: Sorry about the calf. I know if I wore my spikes now I’d rupture both Achilles AND pull both calves.

That’s a solid week Allen!

Tue = 45 min rocky trail with 20 min warmup then 10X15 sec hill sprints up a 20-degree trail section

Thr = 50 min rocky trail, 500 feet climbing

Sat = 20 min warmup, 1600 in 6:55, then 3 400’s in 1:28, 1:35, 1:38

Sun = 50 min rocky trail

I finally worked in some much-needed hill work on Tue. I shortened the segment and turned it into more of a drill to target rapid turnover and strength.

Sat my legs felt really strong so I was surprised to not move much on the 1600 over last week’s 6:54, but I knocked 8 seconds off the first 400 and had enough juice in the tank to add another 400.

I’m feeling good but still cautious about injuries. I know for a fact that IF I can continue to train the results will come. In the past that IF is a big one. Fingers crossed!

Have a good week folks!

Nice double/tune up 63. Looks like you'll be ready in 2 weeks. Hang tough Charlie, you're almost there. Good news that you ran 6 days of the week Igy.

Second week of mostly shorter doubles because my legs have been sort of dead/tired/sore. I got a massage yesterday, which has helped. Workout of the week was some mid-week hill reps at 8000 ft. I don't think I had recovered enough from the mountain ascent race last weekend, and didn't feel quite right the entire workout. I did 4X 3-4 min reps with a short recovery and called it a day. Did some 40-45 sec pick ups on Friday (on turf) and a moderately long run of 12.5 on Saturday. I ended up with a little over 60. Plan on 55-60 next week with a tempo early in the week and some lower elevation speed work later on.

Igy, like others, I’m finding your successful battle against cancer inspiring and happy. You’re right, a positive attitude is a huge plus, but it isn’t always enough. I really hope to hear of your continued success.

Fantastic race, 63!

Continuing my gradual rebuild, this week I ran 31 miles in three runs, cycled 113 miles in three rides, and did one hike that was only 9 miles but involved climbing from about 7000 to 9000 feet in about 2 miles. I considered doing a local 10K on Saturday but decided against it when the thermometer read 75 degrees at 5 am. The course has almost no shade and it would be in the 80s by race time. I’m a big heat wimp and have only gotten worse since moving to an area where highs over 100 degrees are common but the lows usually dip below 70. I wish I had access to a decent pool, like Phoenix Rising. The only pool I can easily use absolutely reeks of chlorine and is heated to about 90 degrees for the senior citizens doing their water exercises. It’s totally unusable as a lap swimming pool. I’m sure if I were sufficiently motivated I could find a usable pool farther away, but I lack Phoenix’s motivation to drive 20 miles for a workout.

I’m looking forward to a race report from Big Mango, whether the full or the half.

Take care, all.

Some impressive races/workouts from many of you - wish I could be in Spokane to watch the results of your work. I'm with lucKY in that I struggle with the heat and humidity after 4 miles but I'm still trying to get into shape for races later this summer. I've got a woman's only sprint tri next week to test my fitness and to see if I can conquer my fear on the bike. I got in 37 miles of running, 40 miles of biking and 3 swim sessions this week:

Sun: 6.6 easy (9:30) + strides, 20 mi biking

Mon: 6 easy, 1:00 open water swim

Tue: Off

Wed: 6.2 easy, 2500 yds swim

Thu: 3.6 with 5 x 2min hard (7:28)/2min easy, 20.5 biking with 5 x 4min hard/2min easy

Fri: 6.2 easy, 3000 swim

Sat: 8 easy (hilly @ 9:40), yoga session

My hip still wasn't 100% at the beginning of the week. My PT says it's my QL and has given me stretches. I've been doing them diligently but decided to see what my chiropractor thought. He said my pelvis wasn't moving correctly which pulled my QL causing my hip issues. He gave me an adjustment that brought almost immediate relief. I'm hopeful that this will finally help to bring an end to the nagging pain I've had for the past few months. Onward and upward!

63 wrote:

Started off with a 17:48 5,000, and followed that up with my first steeple ever running a decent but not that good 8:12.

World class racing at age 63, for sure. Congrats! What is the distance for steeplechase? I am guessing not 3000m? 8:12 would be incredible. I didn't even complete the first lap in my one and only steeplechase attempt. Landed two-footed in the water pit, then walked off the track. To be fair, though, I had raced through an injury all season, and had already run the 10,000m an hour before. I could barely walk. But it was the championship meet, and coach was desperate for a point ...

I hope you get some more favorable weather before long.

bad week on my end in regard to injuries. in particular....

M 1:30 x-t

Tu 10:00 jog + 1:20 x-t

W 30:00 with strides + one mile-pace 200 [42 high] + 1:00 x-t

Th 40:00 easy + 30:00 x-t

F 30:00 incl. track mile race 5:33.4 (32nd OA, 2nd AG)

Sa 45:00 x-t

Su 2:00 x-t

Early in the week I was nursing left knee pain that started near the end of run last Sunday -- not 100% sure, but I think 10 X 90-seconds hard around soccer field the preceding friday might have been too much stress -- sharp turns around rectangular field

Weds. test convinced me i could still race the mile friday night. I ran evenly and [for current fitness] i thought well 1:22/1:23/1:22 laps and still feeling ok with an eye on maybe breaking 5:30. Started to move up in the pack with 300 to go and......right hamstring seized up with 250 to go. I took a small hop, a couple easy strides and then felt ok enough to finish without pushing too hard from there, coughing up a couple places.

all bike/elliptical/inclined-treadmill walking this weekend, and I think it's improving but not right yet for running. Frustrating. I should have known not to race on friday the 13th -- slowest mile race of my life + injury aggravation.

on the slightly brighter side, in my quest to keep mile time under 1:00 for each 10 years of age, I stayed on track by breaking 5:36. I just barely made it at 50 (4:59.2) and aspire to sub-6:00 at 60. Humbling to realize the likes of Norm Green 30 years ago were putting together 10 straight such miles (ex: cherry blossom 1988 in 54:28 at age 55).

have a great week,

Dave

dhaaga wrote:

on the slightly brighter side, in my quest to keep mile time under 1:00 for each 10 years of age, I stayed on track by breaking 5:36. I just barely made it at 50 (4:59.2) and aspire to sub-6:00 at 60.

This is a nice idea. However, given that I was only a little under 6:00/mile at my very best in my early 30s, I would need to apply a multiplicative factor. Perhaps something like 1.25. That would be 7:30 at age 60, which right now is impossible, but should be reachable. I was well under that benchmark at age 57 with a 6:45, before the steep decline began. Sigh.

Allen1959 wrote:

63 wrote:

Started off with a 17:48 5,000, and followed that up with my first steeple ever running a decent but not that good 8:12.

World class racing at age 63, for sure. Congrats! What is the distance for steeplechase? I am guessing not 3000m? 8:12 would be incredible. I didn't even complete the first lap in my one and only steeplechase attempt. Landed two-footed in the water pit, then walked off the track. To be fair, though, I had raced through an injury all season, and had already run the 10,000m an hour before. I could barely walk. But it was the championship meet, and coach was desperate for a point ...

Allen, 2000m and 30 inch barriers after age 60. I am thinking about giving it a go when I turn 70 in a little less than a year and a half from now. My sons, who were pretty good college steeplers, will probably tell me that it's a really bad idea.

amkelley wrote:

I was well under that benchmark at age 57 with a 6:45, before the steep decline began. Sigh.

Hoo boy. You're reminding me of that "age 59 to 60 drop-off" thread that's been going for a while. That was initially about marathon participation, but became more about the sudden and catastrophic declines at/about age 60. It's causing me anxiety and depression. I just need to hang on for 15 more months for a final marathon attempt ...

old guy II,

I don't think you realize how good an 8:12 in steeple is in you AG. According to mastersrankings.com, you would have ranked #7 in the world last year and #5 in 2016 with that time. Keep steepling no matter what your kids say. It's too much fun and you're too good!

Age open sub 4 mile age grades to 93.14 percent .

Mile times for age graded score of 93.14 for each decade. Maybe at 100 I might have a shot! That 21 seems kinda soft.

open 3:59.0

40 4:12.9

50 4:33.1

60 4:57.1

70 5:26.5

80 6:29.4

90 9:13.1

100 21:19.0

old guy II wrote:

Allen, 2000m and 30 inch barriers after age 60. I am thinking about giving it a go when I turn 70 in a little less than a year and a half from now. My sons, who were pretty good college steeplers, will probably tell me that it's a really bad idea.

Ah! I did a quick Google Search on "masters steeplechase distance," but didn't spot the 2000m. Well, good luck and have fun if you give it a go. No way will I ever try it again. I took up running as a 13-year-old because I was completely uncoordinated ... and my athleticism has not improved since then!

Sorry 63 - I misread old guy II's and Allen's posts. I didn't realize you ran the 8:12 steeple. Since you're in a younger AG, you would have ranked 22nd in the world last year. Still not bad but there were a lot of guys under 8:00.

dhaaga - hope your hamstring is OK. Congratulations on keeping your streak going. I'm with amkelley, your formula won't work for me. I'll see what my formula is after we race at Flint in August.

I got to tell you that running that steeple yesterday was terrifying. But it was something that I have wanted to try for years. I felt such a relief when I landed in that water the first lap. The fact that I am only 5'6" makes it a bit more challenging. Even with the barriers set at 30" seems high for me. It did give me more confidence for nationals. Charlie, I don't think I am going to push Joe that first mile. It will probably be near 80 degrees at race time. He wants the record so he is going for it. And with the steeple the next day I don't want to fry myself in that 5,000. I will probably run like I did yesterday in the 5 running even splits for the whole race.

Allen1959 wrote:

I took up running as a 13-year-old because I was completely uncoordinated ... and my athleticism has not improved since then!

I have the greatest admiration for you guys who can run the steeple. I'm in the same category as Allen1959, and would probably kill myself if I tried it. In fact I'll wager Allen is far more coordinated than I am. I'm so clumsy I can't even run on a treadmill without stepping off the front, back, or sides, or smashing my hands up against the rails.