50+ Masters Training and Racing Open Forum

The last time I ran a road marathon (2.57 @ 40 yo) my run training was limited to 3 days per week. Typically tuesday morning I ran 30 plus kms of brutally tough xc. before riding the bike to work for an afternoon shift.

Thurday I could squeeze in a short run late afternoon and usually ran 1.6 fast (5.15 -30 fast for 40 yo me) and 2 x 400s in about 5 kms of running.

Sunday I would race 5 to 10 kms. in the morning.

Most of my fitness came from the 6 days of bike commuting (25+kms a day).

45 to 55 kms per week, the long run making up 30 to 35 of those. I was running pretty well off that and had no injury issues.

My marathon best was only 2.43 at 24 off heavy traditional training loads.

Similar in a way to what mo’pac was doing, one concept with value for a masters athlete is “bunching.” Of course you are not getting the volume in one run, but breaking it down in a short period of time. It would work like this: Saturday morning a 13 mile run, followed by an afternoon run of 4 miles. Sunday morning an 8 mile run thereby the athlete gets 25 miles within a 24 hour period.

Igy

Long workouts with lots of cross training seems to work well for me. For example today was my last fast run before sunday race:

1 hour easy walk 3.2 miles

1 hour treadmill hills walking 7 to 15 percent grade but kept low heart rate less than 60 percent MRH Karvonen by reducing speed while increasing incline this gently stretches out soft tissue

10 minutes barefoot sand dunes jog

16 minutes hard sand dunes hilly course kinda a vo2lt mix progression fast recovery on the flats and downhills hard going up the dunes

18 minutes barefoot sand dunes jog

20 minutes walk

===============

3 hours total with a long slow warm up before going hard

there is a small break driving to sand dunes is 5 minutes also did some dynamic stretching right before running

Charlie, I got a chance to do sand dunes on vacation, not at the beach but on northern Wisconsin ATV trails! I wish I could do them every week. They feel like cross training more than running workouts -- probably because you can't actually RUN in sand!

That is an epic workout ...

The low intensity walking is easy it really prime the pump or it gets my fluids flowing and puts me in fat burning mode. Sand dune running takes awhile to get used to. I started walking and running in the dunes 11 months ago. At first I was worried the shifting sand under foot would be bad for my joints but quite the opposite result. My fine motor control improved and it makes every step different kinda what Rtype says about rocky hilly hiking. I do actually run in the sand in fact it transfers over to the track better than the treadmill and recovery is fast as there is little impact damage.

Here is a video that relates to warm ups , circulatory health and just how much more there is to learn about the body:

https://youtu.be/eW0lvOVKDxE

Some of you over fifty runners/joggers should know by

now the significance of the July 27 2018 blood red moon

eclipse. This is a magnum opus opportunity for those of you

who can still manage a run. See videos of it's significance

at youtube "blood red moon of July 27 2018".

The energy is compartive to the harmonic convergence

of August 16–17, 1987.

Good luck everybody!

Masters USATF Outdoors started today Live Results RB is running the 5000 now

http://live.finishtiming.com/#/results/meet/201800203/event/606/Final

Posted this on a different thread but gold solid gold is worth reading. This next year I am going to back off the anaerobic focus and put in a sht load of dimes . This twice a week hard stuff did serve a purpose. I needed to shock my system out of a coma. Also I am going to modify the hard efforts to get back as much basic speed as possible.

ARTHUR LYDIARD on RUNNING

(transcribed, edited, and annotated by Nobuya “Nobby” Hashizume)

https://pinoymiler.files.wordpress.com/2010/10/lydiardosaka90.pdf

RB started in back moving up as race progresses.

Igy go to results and click on live you get time updates for each runner as they past the finish line.

RB lost about 80 seconds from 700 to 1100 maybe they miss counted laps?

Thanks I needed to refresh the screen. I see that now. Best wishes and have fun Sunday.

Igy

See that 2:56 for that 400m. My friend said there were no lap counters or split times given.

Funny thing I am not interested in the younger age groups at all. I suppose that is what happens when you are approaching 68.

800m races coming up next.

Looks like they fixed it but 63 had to run an extra 400 then got it fixed.

Maybe I will stop at 1100 and raise my arms in victory LOL just to f with em.

KP runs a 2:16 in a very competitive 55-59 800m. Good job.

Ghost of Igloi wrote:

Mike Rohl’s wife won close 50-54 800m where 1.04 separated 1st and 3rd. Our Christine Olen was 3rd. Would have liked to see that race.

I have it on Facebook if you find me. Michelle was as even as could be 37.18, but a gap formed to Stobbe, 37.25 for the next 200 for 74.47 then 37.20 for 1:51. at 600. and started to close. Behind the stands she caught up and with 100 to go they were dead even. Michelle got some seperation and with 50 to go opened up 5 meters and was driving hard. Suddenly with about 15 to go her leg buckled but she stayed on her feet Stobbe was charging but Michelle got tot he line. I thought her calf went but it turned out she was dizzy, feint and ready to fall over. The race was at noon and hot but mostly I think it was that she didn't eat breakfast and was low blood sugar. She for got to eat at ou friends house. She will be back on Sunday for the 1500. We will be there by 8. If any of you see us please say hi.

Mike

Mike,

Good run for Michelle must have been fun. Christine Olen the third place finisher is a close friend.

By the way poster RB63 ran a great M60 Steeple for the win.

Igy

Thanks. Stuck with the plan Thursday in Cheney for Masters USA Champs knowing who’s who and ran the fastest 800 since World Champs in Lyon France 3 years ago. 2:16.21. Since today is my 58th birthday I'm counting it as a 91.2% age-grade. 5th American. Buddy from Canada won it. A fun talent loaded race. Exactly why I love Masters Track 800m. Shout out to Coach Alan Webb for building back my Race-With-Confidence. BTC scoring points with just 6 athletes. 20th out of 70 clubs Day 2.

Good luck to all those in the 1500s tomorrow.

p.s. 63 is an animal.

*Week 372*

Greetings, 50+ers! First off, props to RB63 and KP (and any others) who championed the EWU track...Kudos!. Good luck to Charlie in the 1500 today! Leafing through the results, I see a few quite stunning performances thus far (Sue McDonald & Charles Allie 400's, in particular.)

For myself, I managed to run all 7 days and reach 30 miles on the week. however the parts at effort were brief. Log reads as such:

Sun: 5.0 Easy (8:22/mi)

Mon: 3.6 Easy (8:36/mi)

Tue: 4.6 w/2x800 (3:16,3:13)

Wed: 4.3 Easy (8:34/mi)

Thu: 4.7 Easy-to-hard (8:26/mi avg) accel thru 2.7 mi

Fri: 3.7 Easy-to-hard (8:04/mi avg) accel thru 2.8 mi

Sat: 4.1 Easy (8:33/mi)

Knee is still managing OK, but is a little stiff this morning. I think that might be due to all the yard work I did yesterday along with my run (I felt a little asymmetric during the run, too; yard work will do that to me.) Tuesday at the track was yet another bust, could only muster the energy to do 2-800s. This summer continues to drag me down; we've had some cool mornings, but like an idiot most of my runs have been in afternoon. Mon, Thur, and Sat were not enjoyable runs for me, they felt labored. Thur and Fri both got in to the mid-6 range during the last 1/2 mile of the acceleration; on Thursday, I really labored after that point, while a bit cooler and drier on Friday made it feel much smoother. On the plus side, I've run 12 straight days now, and am not feeling any worse for wear (meanwhile MikeF is now up to 600 days since ending his epic streak, sigh.....)

That's it from the Bluegrass. I look forward to reading your reports, especially from Cheney!

All the Best!