50+ Masters Training and Racing Open Forum

Great running at Masters Nationals by KP and 63! Looking forward to reports from others.

This week was my second backpacking trip of the summer, so a planned down week for running. I ran only one day for an easy 10.5 miles, cycled three days for 104 miles, and spent the other three days out in the wilderness, sleeping at 8700 feet and schlepping a pack up and down mountainsides between 8300 and 9100 feet. At my husband’s hiking pace I was not aerobically challenged, but I burned a boatload of calories and worked my legs pretty well. Everything feels pretty good now and I'm looking forward to getting back to running if the smoke from the big fire outside Yosemite doesn't drift too much our way.

I think most of us are getting pretty tired of the summer heat by now. I realize I'm pretty lucky to be living in a dry climate where the nights generally get tolerably cool, but the 100+ degree highs are wearing on me. I'm kind of looking forward to fall by now.

Happy and healthy running to all.

Good morning from a typical Idaho in July. No fires locally but we are getting smoke from the California fires. Daytime temperature high hovering around 100. My toughest workout has been the Saturday yard work. Prostate checked out and will re-do PSA test in couple of weeks. Feeling stronger by the day, worked six days and ran five.

Our small running club had six athletes in Cheney and so far three athletes reached the podium with one each of gold, silver and bronze with one race to go. Based on my training I decided to enter the Idaho Senior Games with the 5k next week and track meet two weeks later. I am pretty sure I cannot run 5k at any pace without walking, but thought I would be better off competiting at any level.

My week:

Monday: Off

Tuesday: 4 miles easy/walk; core; weights

Wednesday: 2 miles easy/walk; 3 x ( 300m Repetition @ 1:23, 1:21, 1:17 / 200m walk; 600m Interval @ 3:05, 2:51, 2:47 / 300m walk); mile easy/walk

Thursday: same as Tuesday

Friday: 4 miles easy/walk

Saturday: Miles easy/walk; 4 x 100m Repetition @ 25 / 20m walk; 2,500m tempo @ 14:29; 800m walk; 4 x 200m Repetition @ 45, 44, 42, 41 / 200m walk

Sunday: Off

This was a solid week of work for me. I'm feeling the pressure to get all of my summer "to do" list jobs done before school starts so besides training I've been painting my living room and getting in two hours gardening every day. I guess that explains why I'm tired! My birthday was Wednesday and I moved to a new AG so I'm ready to set some new 65 y.o. PRs.

Sun: Sprint Tri - 250yd swim, 9 mi bike, 2mi run (5th OA)

Mon: 6.2 Easy

Tue: 7.0 Fartlek 12 x 1min H/1min E, 1500yd swim

Wed: 6.3 Easy, 1:15hr biking

Thu: 5.9 Easy + 5 Hill repeats, 2700yd swim

Fri: 1:20hr bike intervals on trainer

Sat: 8.0 "long" run @ 9:00

Total: 35mi running, 4450yd swim, 3:35hr biking

My best news for the week is that my son took his GMAT for grad school and scored 720 (94th percentile). He has worked hard both at running and at school and I'm so proud of him!!!

sounds like it's coming along really well -- good luck in Senior Games.

i had a fun week including turning 57 so i'm ready to set single-age PR's:

M 30:00 run + 1:30 x-t

Tu 50:00 + 1:00 x-t

W [official first day of Richmond Marathon training] 1:10 w/ 5 X 3:00 @ 5k pace (2:00 recovery) (average 2:58 at 800m point)

Th 1:50 double

F 55:00

Sa 2:10 w/15:00 at marathon pace (thru 3600 meters in 14:41)

Su 1:25

Congrats to all who ran masters nationals. many impressive performances to say the least.

have a great week,

Dave

Strong 1500m from Charlie, KP and RB63. Very impressive!

Great results for 63 ans KP at T&F nationals! Congrats. Happy belated birthday to SCgal, good news on the health front Igy.

Had a pretty good week at 64.5 miles. Did a fartlek on Tuesday progressing from 10 min tempo at threshold to 5X 2 min reps going from 10K to 3K effort. A short speed session on Thursday and 10K race on Thursday. I did 37:00 and was 2nd overall masters. It was the state USATF road championship. Thought I had sub 37 in the bag and fell asleep over the last 100 m! So a good reminder to accelerate and run all the way through the line. Got some good races coming up next month. Should be some fun.

Congrats 63, KP, and Charlie!

Tue = 45 min beach

Thr = 45 min road, 90, 100% humidity, got into heat trouble at 40 min

Sat = 45 min road

Sun = 45 min rocky trail, 550 feet climbing

Spent the week at North Myrtle Beach, SC. Answered the question on whether I really need the trails to help my feet. The PF on my right arch that I’ve had for about 6 years flared up just a bit by the end of the week.

Doing hills and a speed workout were out of the question as it was just too danged hot and humid. We had strong evening thunderstorms and I ran about noon each day, at the peak of the heat, to beat the storms. On Thr I got really hot, a bit dizzy, with the classic red face and headache from early heat exhaustion. I caught it early but that is the first time that has happened in years. I have a race Aug 11th that has always been hot and humid. I’m hoping I built a bit of tolerance this week.

Have a good week folks!

Enjoying everyones posts while I'm taking my little break...

Logged about 29 miles last week, 8 of it actual running in three runs on grass. The rest were walks at a brisk 13:30'ish pace. Yesterday I biked to a park 7 miles away then ran 3 on the trails and biked home. Happy that I was able to write 'zero pain' in my log...for what seems like the first time in years. Heel was just a tad sore this morning but it quickly went away during my walk.

So I'm feeling a little more optimistic these days though remaining very cautious, and I'll be sure to be very patient with getting back into running.

Have a good week,

Dave

Thanks for your interest in my national races these past few days. It was a thrill to race where I graduated from so many years ago. My 5,000 on Thursday went ok. I started too slow and did not eat enough breakfast plus I ran an extra lap. So for the steeplechase I took it out hard and had more to run on. My barrier technique is pitiful but was happy for the win. And then today in the 1500, which is a short race for me, I felt great the whole way and ran my fastest time in years. A win in the 1500 was not expected but I'll take it. As soon as I finished the 1500 today I was taken away to another building and had to produce a urine sample as they were drug/steroid testing some of the winners. After nearly two hours and six bottles of water, I could finally go. Of course then on the way home I had to stop at every rest stop to go. I thank God for the talent he has given me. All glory to him. Not much time to rest as I will be in Atlanta in three weeks for the 5k national road championships.

Nice to see you and nice job to KP and Charlie.

Good running rb63 you have trained hard that God given talent.

Igy

Hey! A top 10 for Charlie. I would say that speed work really paid off!

Dictating this on my drive home from Billings, Montana, and my 35-yr high school reunion. Ran 10 miles yesterday along the Yellowstone River in 55- degree splendor on a trail did not exist in my youth. I am not one to praise the Lord for my athletic talent or good (or ill) health, but in that moment I was overwhelmed with gratitude for the majesty and abundance of simple daily living. And I felt a renewed commitment to make my own life an object of praise through Service to others.

I’ll be interested to know if I put on any weight during this trip, as I watched my diet pretty carefully and was running around with reunion details as one of the organizers, but drank more beer in three days than I usually do in six weeks. The bartender at the reunion gave me a hot tip that corona is testing a beer that is even thinner than Michelob ultra. I’ve tasted Corona so I believe it.

I know there are fantastic trails south of Rapid City, but time constraints dictated that I run in town. Fortunately there is a very nice albeit concrete running path along side Rapid Ck where I ran both Friday and this morning.

This group has encouraged me to focus on progressions in every run, and I can already see the difference. I think the biggest adjustment has been psychological, and it really helped me through a hard 10 K repetition drill this morning. In the past when I saw my range as 606-614, I would immediately aim for the low end. Today, with a tired body and a long run just 24 hours earlier, I eased into this work out and had splits of 615, 613 , 610, and 605. Interval recoveries were excellent and I could easily have done more.

I am excited at the prospect of being fit enough to compete in that event next year. Congratulations to KP and 63, whoever you are, and may everyone’s reunions this week be joyful!

Hotter than a biscuit especially for me. I live in FLORENCE OREGON highs in the mid 60s foggy cool mornings in July.

Anyhow it was FUN to see a bunch of old familiar faces and some new ones. Really great atmosphere so very fit runners felt a bit out of place of accepted.

I "warmed up" in the Safeways Al Bundy style a few odd looks but no grumps.

Realized I had not picked up my packet 30 minutes prior to gun time located about a quarter mile away. Off I went/jogged. Got near the entrance and there was a big dude on a gurney being wheeled out to an ambulance. He was conscious but right then I decided to go out last and stay there awhile. Turned out to be a good plan.

I could not believe how fresh 63 looked after 2 really tough races in the last 3 days. I was inspired. The dude is FIT he put in the miles he did the work. KP was looking good too and was chomping at the bit this helped me stay in a positive frame of mind.

The people who volunteer to run this are really good folks and do a good job. The race started without a hitch.

Everyone except me and one other guy went out fast. We were gapped after 100 meters but I was just glad not to be running by myself.

The weird thing is even though my 300 split was really slow I felt about right so that was that I just stayed conservative until 500 to go then tried to pick it up and did a bit. I did not go to the well and in the past this type of effort would bother me. Maybe it should but I did leave in my car and not an ambulance;) Drove 120 miles to tri cities got some ice cream and watched some tv. 107 degrees at 3pm in Tri Cities. Got up at 2:30 am and drove the last 400 miles back to Florence no aches not pains no muscles pulls but now I have to ask myself what exactly it is I want out of running and how much am I willing to put into it. I think good health is first and foremost but getting really fit is healthy right? Anyhow I was amazed as just how fit these 50 plus guys and gals where.

KCgeezer wrote:

RF reader wrote:

The long run is more than twice the length of the second longest run (7 miles). But it's still 28% of the weekly mileage, so I hope this is not excessive.

Wouldn't you base your LR on your second-longest DAY, mileage-wise, which would mean the 10 miles you split into doubles?

This is a good question, and I don't know the answer. In fact, I don't think I have read any reason for "twice the length of the second longest run" rule. (I have read reasons for 2.5 hrs/3 hrs rule and 25%/30% rule. )

M: off.

T: 3.5 miles / 6.5 miles.

W: 2km warm-up, 1000m x 5, 1km cool down. / 4 miles.

R: 3.5 miles / 6.5 miles.

F: 7 miles.

SA: 7 miles.

SU: 16.7 miles.

I managed to run a bit more, and a bit longer long run. The track workout went 4:39-4:36-4:35-4:35-4:34. So a bit faster than the 1000m x 4 workout from two weeks before. This is under my current T pace (4:38/km). My plan ahead is doing longer repeats with the eventual goal of doing 1600m x 5 or 2000m x 4. The other change I am planning is to add some "pick up" and the end of my long run.

It's been several weeks since I checked in with this group. I see that many of you are keeping the hammer down with impressive training and racing this summer. Good on ya!

I'm continuing with rowing boats this summer -- no running at all lately. I've started physical therapy for my arthritis-plagued left hip. The PT was less enthusiastic than I'd hoped about rowing as an alternative to running, but we will see how it goes.

The on-water practices are friggin' early: the alarm sounds at 4:15. But it's pretty cool (literally) to be out on the water while the sun is rising.

I'm already getting sucked into competition mode. I used to be pretty handy on the erg, pulling under 6:30 for 2K as a lightweight a few times. I see that 6:25 is the U.S. national record for 50-54 age group. I won't be besting that score but it might be a worthy goal to a) drop 6-8 pounds and get back to lightweight (165 for erg testing) and b) compete in a regional erg racing event this winter. I think 6:45 might be plausible ...

Anyway, carry on with the great running!

If you haven’t yet read Boys in the Boat.

Came down out of the mountains to the Palouse wheatfields to coach my guy for a tough triple (800/400/200 in M45-49). It was my first nationals since Eugene 2003 when I both coached and competed. Despite it being his first ever season of track (he initially came to me for marathon advice), he performed magnificently, sweeping the bronze medals in all three events. He had only run one 200m ever and we did no training for that event, so his true gift is for pure sprints. He finished only a half second out of gold for an event we added to his itinerary at the last possible day.

His overall strength and endurance training was rewarded in the 4/800. He was the only runner to pass people in the last 200 of the 4/8 to close the deal on third each time. His teammate couldn't compete this year, but made the trip from Seattle to cheer him on.

Got to briefly meet 63 and KP, as well as Michelle Rohl after her 1500. Her 800 win was a bit scary but very impressive. Charlie Allie is a treasure, and Joy Upshaw an inspiration.

Evenings we ate tasty steak, walked around Riverfront Park (beautiful in mid-summer with the wonderful cataracts and eclectic architecture) and even did some rock climbing on a basalt formation right in town.

Can't wait to compete next year with all three of us (I am now 100% after an injury scare in early June). It was wonderful hanging out with all the humble, hard-working athletes, novices to Hall Of Famers, they were all fantastic. So many captivating backstories.

Seeing AG WRs set each day was magical, and the courage under pressure was evident throughout the field in each event, tempered by gratitude for being able to enjoy the gift of healthy competition.

Thanks Ghost of Igloi -- I have read Boys in the Boat and enjoyed it. The Amateurs, by David Halberstram, is an amazing book that really gets deep into the heads of four rowers who were trying to make the U.S. Olympic team 1984. It's probably my favorite book about sports and completely captures the beauty, and the agony, of rowing.

Terrific write-up Charlie. Welcome back to the track.

Yes... it is always great to reunite with friends-for-life at the oval of truth. We are fortunate to toe the line. We are wise to respect all who can as well as those who aspire to. And man oh man what a stud RB63 is.

Thursday afternoon. I must say I have not been so thrilled for a 6th (5th USA) place 800 in quite some time. The competitive field was the win. Nothing better (to me) than a championship-style footrace. As a bonus a 2:16.21 was a nice post-race statistic.

Late Sunday Morning. My 1500m race was interesting to say the least. My plan went out the window at the bang of the gun. Seeded 1st, Lane 1, on the rail, and nobody would take the lead. Maybe I should have jogged even slower. I did try. 62 first 300! From the get-go I was stuck leading and trying to shake everyone on my tail with a progressively faster race lap by lap. 83 first 400, 78 second 400, 75 third 400. At my go-line (steeple start) of 250 to go, I got jumped by Jeff Soares and it completely defeated me. I rallied hard with 100 to go but my quads were shot at 50 to go. I closed in 74. Jeff closed in 71. Jeff was the man on this day. He ran a perfect race and I so respect him for it. Silver Medal is OK but I really felt I should have won the Gold. Then my son reminded me that closing in 2:29 for 800 is pretty damn strong; especially for a 58 year-old who ran a great 800 in 97F heat a few days before. And then there's the aging factor in that 1500m against a 55 year-old with fresh legs. What really matters now is that I know I ran hard because I am crazy sore yesterday, and still some today.

I still believe in negative splits even though in this case it was proven once again that rearely does the victor go to the one who leads from the gun.

What do the French say about this? "Ceste La Vie. That's life KP!"

C0l0rado I’ll have to put that on my reading list. I enjoy the sports related anthologies. Currently reading Seabiscuit.