allen1959,
I think that is the way to do it as your get older. That way you are touching all the elements while getting enough rest to handle the loading.
Igy
allen1959,
I think that is the way to do it as your get older. That way you are touching all the elements while getting enough rest to handle the loading.
Igy
TRT Tom wrote:
When you are doing your miko miko recovery run, someone, somewhere, on TRT, is doing HIIT. When you meet, he will defeat you.
No so much with distance runners. I've talk to quite a few middle-aged cats at the gym who are on TRT, but they're not runners - just gym rats with a few bodybuilders, power lifters & cyclists sprinkled in. You're simply going to gain too much weight & bulk for distance running. And virtually every fast middle-aged distance runner is thin, low muscle mass, small framed, diminutive, etc. Middle-aged sprinters may be a different story - wasn't there a cat a few years back who tested positive for T (neglected to get a TUE) at a master's 100m final? ?
*Week 380*
Greetings, 50+ers! Wow! What an explosion of interesting discussion this past week. Wish I had time to research it all. Instead, I headed in the opposite direction and only managed 12 miles on three runs this week (a few walks sprinkled in there, too):
Sun: 3.1 easyish (8:15/mi)
Mon: Off
Tue: 4.0 easy (8:05/mi) always easier on the track
Wed: Off
Thu: Walking
Fri: Walking (and about 20 stories of stairs)
Sat: 5.0 easyish (8:15/mi)
Just had too much grading and asundry other tasks to take care of, and then I have to say, I just gave up dealing with the heat and humidity Thur. and Fri.. My feet have been hurting more than usual the past few days. Not sure if it was related to Wednesday evening's astronomy viewing party that we conducted at the College, but standing around and moving equipment for several hours is not great on the feet, especially after a full day of teaching. Like AOS, the arthritis in the feet sometimes just flares up a bit and makes even walking hurt a bit (although, often it is easier to run than walk.) A cold front came through Friday night, and Saturday's run felt pretty good, but I can tell that my fitness continues to wain. Hope I can reverse this trend. Steady rain is in the forecast for the next few days.
Y'all keep up the great conversations; Sorry I've not got more to offer. Hope your training is going well. Look forward, as always, to your reports.
Masters 5k XC Championships in Buffalo today.
All the Best!
A solid week here with the usual aches and pains remaining mostly subdued. As promised, I even tossed in a bit of fartlek with no negative repercussions. Life is good! Let’s see what autumn brings.
Sun: 49’ jog, body wt ex
Mon: walk with the bride
Tues: 50’ jog, body wt ex
Wed: off
Thu: 51’ jog w/ 4x 40yd striders, body wt ex
Fri: bike
Sat: 52’ jog, body wt ex
Best to most!
I'll report early even though I haven't "finished" my running week because I plan to go out a little later and walk 1.5 miles to a local pool where my wife is swimming a 500yd race, count laps for her and then walk back home, which will put me at 23 miles for the week. My volume is down this week with recovering from the soreness in my right achilles after last week's 10K XC race. Yesterday I had a 5K XC race that went very well and did not feel as bad as I thought it might coming only a week after my last race. This also was a race that I ran last year and I was 11 seconds faster this year, with most of that improvement in the last mile. I averaged 6:38 mile pace for the race. For most of the race I was chasing a 60+ guy who beat me by 7 seconds in the 4 mile XC race 3 weeks ago. At the start of the last mile he was about 15-20M ahead of me and I kept telling myself that If I kept him there I could outkick him in the last 300M. With about a 1/2 mile left he eased up the slightest bit and I closed up to about 10M behind him. I was starting to feel better and moved up to about 5M back. Right about 300M to go he turned around to look back and I immediately stepped on the gas and went by him. The results said I ended up 11 seconds ahead of him and my Garmin said my maximum speed was 4:57 mile pace, which is starting to be a credible kick again. My right achilles is sore again today, but not as much as after last week's race. The soreness is up at the top at the muscle attachment point. The way the pained cleared up during the week seemed more like a muscle problem than a tendon problem so I am not sure what is going on there. I'll just stay with the icing and massage on it and see how it goes.
M- rest
T- 4 miles easy run
W- 5 walk with 150M stride every 1/2 mile
Th- rest
F- 4 walk with 150M stride every 1/2 mile
S- 7 with 2 w.u. , 5K XC in 20:34, 2 w.d.
Su- 3 walk
Good health and good running to all!
great job in the x-c race!
good week of training for me incl:
M 1:25 including 5 X 6:00 (4:00 recovery) hard -- just a little short of a mile each
Tu 2:00 double
W 1:00 + 1:00 cycle class
Th 1:45 with 3 X 10:00 (2:00 recovery) at half-marathon effort (about 2500 meters each)
F 1:30 x-t
Sa 2:45 with 40:00 at marathon pace (just over 9600 meters)
Su 1:30 double to/from volunteering at a rainy kids' race
marathon pace segment yesterday felt pretty hard, perhaps because it was close to my actual [not aspirational] half-marathon pace. Probably need to recalibrate. At least I managed to avoid collisions -- kids' soccer games on the next field over, with track between it and the parking lot meant that I had a steady stream of unpredictable people, animals, and strollers around whom to work. In my next life I'm coming back as a PR person to promote the idea of treating tracks like roads [don't change lanes without checking; look both ways before crossing.......]. Maybe after we fully eradicate smoking the gov't. will take up this critical issue.
have a great week,
Dave
M59 -- 5'11" 162 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) --17:10 5K, 2:56:03 marathon
Last year (2017) -- 18:58 5K, 3:07:23 marathon
This year (2018) -- 19:13 5K, 1:02:36 15K
Goals -- 19:00 5K this autumn; 3:00 marathon Oct. 2019
Sept 17-23, 2018
Off
LR -- 16.6 miles (untimed)
Easy -- 7.0 miles @ 9:14/mi
LT -- 10.0 miles w/ 5.0 miles @ 6:44/mi
Easy -- 5.0 miles (untimed)
VO2 -- 2-mi warmup; 6 x half-mile w/2:30 jog
(3:07, 3:04, 3:03, 3:00, 2:58, 2:57); 1.5-mi cooldown
Easy -- 7.7 miles @ 7:51/mi
WEEK TOTAL: 52.8 MILES
My next race is a 5K in three weeks. After that, just two more chances to go sub-19 this year. If I don't do it, there is some solace in the age-grade calculator ranking my 19:13 at age 59 better than my 18:58 at age 58.
Have a fun and productive week!
Nice XC race OGII and I agree, HIIT to me is the eyeballs-rolling-back-in-your-head Tabata intervals = 8 X 20 sec at 110% by 10 sec rest.
Tue = 60 min rocky trail
Thr = 45 min road, new greenway section
Sat = 45 min steep rocky trail, 560 feet climbing. Planned track but it was 90 on the track!
Sun = 3 mile threshold on track: 23:21: 7:47 pace
Good week. Managed to up the Tue run to 60 min and knock 20 seconds off the 3-mile tempo while feeling really good.
Have a good week folks!
Very nice race, old guy II! I envy folks who can kick…I never could even when I was young.
This was a good week for me. I managed to log 58 miles of running despite being away at a conference on the east coast for the first 3 days. After waking up at 3:15 am local time a week ago Sunday to begin my travel and getting zero exercise that day, I did manage to run all three days that I was in Washington, although the sauna-like conditions limited my enthusiasm. I then got back on the horse upon arriving home and capped the week off with a 17-miler on Saturday, my longest run in at least 5 months. Saturday was a lovely day, temps in the mid to upper 50s, dew point around 45, clear and calm. I was tired by the end, but still running fine—no problems. Out of an abundance of caution I only rode the bike today, although my heel felt like I could have run.
I have a half-marathon in two weeks and another one four weeks after that. My original goal for the first race was simply to beat my personal worst, which is 1:57 run as an overweight, undertrained, clueless 24-year-old. It now seems I need a more ambitious goal, as I went through the half yesterday in 1:57 at less than race effort. I will play it by ear, and use that result to calibrate my goal for the second race.
Happy training to all.
Echo others with a good job old guy II. I just finished a four mile hike along the south channel of the Boise River. A light breeze and trees beginning to turn signaled fall is really here. I started radiation therapy Wednesday, seventeen treatments to go. Interestingly the treatment is given in three dimensions over my largest pre-chemo treatment tumor site (13 x 17 centimeters just above belly button). The dosage remains the same throughout all 20 sessions but the field size decreases over time. So the net result is more concentrated focus by the conclusion of therapy. The symptoms so far have been increasing fatigue and stomach gurgling. I suppose running will become more difficult as I move forward.
Monday: 2 miles easy; 4 x 250m good speed / 150m walk; 400m easy; 3 x 500m good swing / 150m walk; mile easy
Tuesday: 3 miles easy; weights; core
Wednesday: 2 miles easy; 4 x 1,000m tempo @ 5:30 / 2:00 rest; mike easy
Thursday: 3 miles easy; weights
Friday: 2 miles walk/easy
Saturday: 4.5 miles hike in foothills
Sunday: 4 miles walk
Igy
Nice race OGII - Congratulations on your improved time, beating your competitor, and most of all on regaining a kick!
My week started off damp as the remnants of Hurricane Florence moved over us on Sunday and Monday. I was still able to get in 30 miles of running, 3.5 hrs of biking, and one swim during a hectic week at work.
Sun - 1:15hr bike workout on trainer
Mon - 6.3 E + 2700 yds swim + yoga
Tue - 5.0 Track with 3 x mile @ 7:45
Wed - 1:15hr bike workout on trainer
Thu - 6.5 E with hills
Fri - 6.3 E + Strides
Sat - 6.2 E + 1:00hr bike workout on trainer
Cooler weather moved in this morning and I did a 12.5mi LR @ 8:58, my normal easy run pace. I'm not sure if it was the lower temps or that I'm finally getting fit, but this run felt great. I'm trying to break the SC 20k road record in Nov. so I need these longer runs. The course I'll be running on has 2500 ft. of elevation gain, 15% grade in some sections, and 89 turns so it's not at all like racing a track 20k. It's billed as the Toughest Road Race in the Southeast and, having run it before, I'd have to agree. It's the only 20k still run in SC and is the only race where the record can be set. I like challenges so I'm looking forward to giving it a go.
Hope to hear some race reports from the 5k XC Champs!
Good to be back on track yesterday, after a few months set back due to slight achilles tear.
Had to dodge a lot of soccer balls, but was fun.
2 x100, 3x50 starts, 100, 200 (27.53)
3 x 150 accelerate last 50 example 14.8, 6.8,
1 x 75m, 1x 125 (17.20), 1x 100 (13.54)
Thinking October 21st 400m- Masters meet Glendale, CA.
Going to stick to a 5 day a week schedule with one cross training day and 1 full rest day. 2 speed sessions, 1 longer run and two easy recovery runs. Should be good for a 4/8 runner.
325m time trial Saturday. Should give me an idea of where I'm at fitness wise for a 400.
I see there is a meet at San Mateo college on Nov. 18th, so maybe I'll train for that.
Old Guy II: It always feels better to be the hunter rather than hunted and run down! Nice... SCGal: A 20K with a half mile of elevation gain, 15 deg grades and 89 turns?!?! Um, nope!!! You're far more tougher than me.
Allen1959 wrote:
Racerdb - Already racing at 85+ AG percentage. Incredible! Is it too early to ask if you have any specific plans for M60 competition? Next year?
I pretty much have to take things one day at a time anymore. If I can string together a whole lot of these 'one days' I think I can run pretty good. This is looking like the first year since 2004, I won't break 17:00 in the 5K. I came into the year thinking I could have a shot at the 58 year old single age record of 16:43. I've been close every year so why not? Hope its not too bold of me to say I still think I can come close to that next Spring before turning 59...if I have a good winter. Hey, I only need to chop off 33 seconds per mile!
My week went just as I had planned. Hit 40 miles and ran everyday. Did my first 10 mile run since March 24th and it went well. Did my tempo around the Tinman tempo pace rather than trying to kill it. All morning runs except Monday.
Copied from my log...
Mon: 8.0 miles @ 7:57/mi. Brutal day in the heat and humidity at work. Couldn't go back out in the heat so I treadmilled it. A real test of will tonite.
Tue: 4.0 miles. Easy morning wakeup run, no watch, no time.
Wed: 4.3 miles @ 7:42/mi. Decent early run. 817,751,751,708
Thu: 6.7 miles @ 7:17/mi. This was rough. Dead from the first step. Now for a long day at work in the heat… 3mi 815,746,743; 3mi 639,634,626, .7@745
Fri: 4.0 miles @ 8:42/mi. Very easy morning jog. Still warm, breezy and very humid. Cold front today! 921,841,833,810
Sat: 10 .0 miles @ 7:37/mi. Solid gentle progressive run. Finally a coolish 50 deg. Last 10 miler March 24. 813,754,750,745,744,733,725,727,720,658
Sun: 3.26 miles @ 8:15/mi. Nice easy run to close out my week. 836,807,809
Goal is to hold around 40 mpw for a while. Same pattern of easy runs, a workout and a longer run. The heel seems to have plateaued at around 2-3 on the pain scale. Not too bad, definitely tolerable, gets much better after a few minutes of running, but its still there.
Have a good week,
Dave
my week:
"It's late September and I really should be back at school
I know I keep you amused but I feel I'm being used
Oh Maggie I couldn't have tried any more
You lured me away from home just to save you from being alone
You stole my heart and that's what really hurt"
after last week's 40 x 220, I was more or less crippled with BIG time DOMS...yet Thursday, I said just screw it...went down the junior college track and warmed up like crazy...mostly hobbled but jogged 12 laps...then 6 x 100 starting at just 30 seconds (uggghh) then a 200 meter rep
...opted for a mini 'ladder' 400, 400, 800, 400 400...started very cautiously...1:40, 87, 3:09, 93, 86.
MOSTLY just happy to still be (kinda) pickin em up and puttin em down
While in between the ears, I still consider myself a real runner...my damn stopwatch contradicts me 11 times out of 10 ?
Train don't strain
your pal,
MF
Igy, the field size decrease is associated with the expected decrease in tumor size during radiation treatment. Good luck.
oId guy wrote:
Igy, the field size decrease is associated with the expected decrease in tumor size during radiation treatment. Good luck.
This original tumor site was a mass of swollen lymph nodes. Visualize the normal bunch of grape size nodes swelling to cancerous walnut sized nodes. Chemotherapy shrunk the lymph nodes to normal size but left a larger image signature like a deflated ballon. The outer reaches of the larger image signature is scar tissue. Even though the PET scan showed no evidence of disease with a negative SUV uptake, cancer cells can hide in the scar tissue. The radiation works from the outer limits of the image signature where the volume is less, inward to core where the volume is greater. Follicular Lymphoma 3a is characterized by this bulky disease and radiation therapy is viewed as consolidation treatment. As the oncologist described dousing and stamping out any potential fires. Statistically 80% of those treated in this manner are cured, the other 20% relapse in the first two years, die or need a stem cell transplant.
Thanks for the good wishes.
Igy
Ghost of Igloi wrote:
For a 60 year old Daniels’ Q1, Q2 and Q3 in a week may be a bit much, but a 10-14 day schedule that incorporates the same elements seems workable. I believe allen1959 may be doing a variation of this.
I was doing a 9 day cycle of hard, easy, easy. Here’s the problem with that — I’m a social animal and I truly enjoy doing a group run on weekends. I can’t do those midweek. Saturday morning. Sunday morning. That’s it.
Of course I’ll go back to 9-day if I have to. But this is working so I will stay at 7.
Igy, I’ll have to order the periodization book, so I’m taking Daniels instead. Helpful to review it after all the info I’ve taken in last six months.
KCgeezer,
I go with a seven day cycle because the masters runners I run with largely do, which like you includes a Saturday long run. I find that after a couple of weeks I need to take some extra rest days to absorb the previous training gains.
Igy
SCGal, glad you are okay. Some nice racing out there - and a good discussion about training and mileage.
I was happily running along this week with a goal of hitting 45 miles (75%) and starting my xc training. Although I was a little nervous about a midweek longer run, my 8+ miles on Thursday felt really good. I had a chiro adjustment later that day, and a nap (I'd taken the day off) and I admit i hadn't consumed much fluid or food. Friday's run, on roads (a rarity) was fine and I was looking forward to doing a 10 miler with my friend today (we've missed a whole month of runs together!). But midway through my run yesterday (after all the uphill), my hip/butt started to cramp. I tried stopping and stretching and finally just had to walk in the last mile. Still, I thought it was temporary.
After I drove home, I couldn't even walk! For the rest of the day, I had to support myself with furniture, counters and the wall to get anywhere (even the bathroom). I'm sure you can understand how scary that was. I tried some Egoscue stretching (nothing like staring at the ceiling for a half hour), some massage, fluids, ibuprofen, etc. and basically sat or rested all day. Today, I can walk without support (slowly and with some pain), but obviously didn't run. ;(
I've googled everything, but I'm pretty sure this is spasms from my shoulder, neck and lower back, as well as tightness in my add/abducters, ITB and calves as massaging them seems to help.
Quite disappointed and confused. I did cover 35-36 miles in 6 days this week, almost all without pain. I am grateful that I can at least walk and hope that this is temporary.
I need to watch how much weight I carry around (work weight, not body weight). My files are super heavy and I park a distance from court, so I'm lugging them for a while and I know my body can't handle it. My shoulders and lower back are really tight and locked up. I guess it's time for a dorky rolling briefcase. ;-P
L2B hang in there fall is falling
OGII them 150s are paying nice dividends I will give that a try on of these days
Igy Thanks for sharing your treatment experience as well as your training knowledge/experience.
SC that 20k sounds like fun 89 turns is not so much heck a 20 k on the track has a 100 turns;)
My week was GREAT I hooked up 3 times with the CoHo C&R single point barbless nothing like having a spinner slammed after hours of nada also just love the ocean air waves sounds hopping on the rocks
https://drive.google.com/open?id=1s4Zbx0Um00pue5CUPlZl8-TgGph-iLi
-
Running was good too 3 days of 60 minutes all LSD
plus my walking and a little biking
American men regularly now run sub 13 5k and sun 27 10k but marathons stuck at 2:07. What gives?
Gjert did it again - produces another Diamond League champ. Nordas over Lobalu and Grijalva 7:33.49
2024 College Track & Field Open Coaching Positions Discussion
Nordas running 3:34 with one shoe is proof that supershoes don’t work