50+ Masters Training and Racing Open Forum

KP wrote:

Masters Of & Friends Life,

My journal since age 14 turns 100,000 Miles next week. How should I celebrate?

KP

Easy, 100 mile race to see if you can best MikeF’s time.

KP this should help with scheduling:

http://www.run100s.com/ultra.htm

A bit of advice, you may want to wait until after Huntsman.

Great story Mike. One of these days I will have to write up the "24-hour relay" that our XC team did before our season. It destroyed my entire season, and almost destroyed my soul for running.

Good advice there for KP, Sir Igy ?

HUGE congrats on turning over the odometer Kev...probably time to change the spark plugs .

Seriously though how long did it take you to get to 100K?

It took me from October 1970 to November 2012 (42 years and 1 month) with no prolonged breaks aside from 113 injuries of one sort or another. Am on 'track' to hit 110,000 in November...this most recent 10K has taken quite a bit longer than in the past.

Do something fun and then follow it up with beer...oh, you already knew that ?

KP, one more thing about your 100,000 mile accomplishment, be sure to register it here:

https://www.100klifetimemiles.com/p/runners-by-name.html?m=1

Mon. 10 km/42 min hilly trail mtb ride straight into 3 km/19 min trail run then quick 3 km ride home.

Tue. 10 km/35 min trail mtb ride straight into 3.2 km /19 min trail run then 7 km ride home.

Wed. 35 min kayak on the Campaspe. River level coming down a little.

4.8 km hilly trail run in 30 mins.

Thu. Ennis Rd run. This is a climb I sometimes time trial up on the bike. First km warmup in 5.50. Next 4 kms 7.06 (65m elevation gain), 8.16 (90m), 8.20 (110m), 8.15 (90m). I then did 2 x the last 500 metres before trotting back down to the start.

12 kms in 1 h 24 min.

Fri. 21 km/1 h 9 min mtb ride.

Sat. A pretty sluggish 6 kms/180 m. Trotting

up the McIvor Range then just hiked back down through untracked forest. 54 mins.

Sun. Mt Macedon. 1.5 km steep warmup trails then 2 x up a steep rocky track ("The Beast"). 1 km long with 300 metres elevation gain. The first one in 21.57 the 2d one in 21.09. The course record is around 13 mins so they were pretty slow. I walked back down after each.

All up 7 kms in an hour and a half with 760 metres elevation gain.

A survival week for me with night shifts 9pm to 8am since the previous Saturday (except for an evening shift 1pm to 11pm Wednesday) until Friday morning.

Pretty weary all week.

Monday, Tuesday and Wednesday were just maintenance off crappy sleep. Thursday was a solid session and Sunday a tough session on the 2 climbs. I had shaken off the night shift jet lag by then.

Gradually regaining some fitness.

You guys who have documented all your years of running are amazing.

I have always been way to slack and disorganised to keep such complete records.

With more than 45 years under my belt I must have run a lot of kms but I have no idea the actual amount.

I usually try to run the last X miles at MP or HMP. (If I do that on a treadmill, I use the last mile as a cool down.) I know this is not how Daniels recommend in his programs. (It's either the middle part, or some sort of "interval" with EP in between.) But I like the feeling of finishing fast. And I start it with very short distance (1-2 miles) at MP, and try to gradually increase the distance over a few months cycle. For a half marathon workout, my goal is 6 miles @EP + 6 miles @HMP. For a marathon workout, it's 10 miles @EP + 10 miles @MP.

@amkelly: rehab isn't much fun. But at least I have found fun in some of the cross training I am doing. My gym replaced all the stationary bikes a few years ago, and I haven't used the new bikes. Now I have discovered they have video clips for some interesting places. (The camera moves along a route as you bike to give the sense that you are moving along the route.) Niagara Falls, Central Park, Washington Mall, and Falmouth race course, etc. This makes stationary bike exercise moderately entertaining.

M: off.

T: elliptical 20 min, stationary bike 20min.

W: elliptical 20 min, Jacobs Ladder 20min.

R: elliptical 20 min, stationary bike 20 min.

F: 400m x 4 (3:42, 3:38, 3:33, 3:29). stationary bike 20 min.

SA: stationary bike 30min.

SU: 800m x 3 (6:38, 6:33, 6:29). stationary bike 30min.

So after 18 days break, I finally "ran" on Friday. (If you call 3:42 for 400m a "run" that is.) Running itself does not hurt (1-2 on a scale of 0-10). The pain afterwards is much worse. But the post-run pain on Sunday was slightly better than the one on Friday, so that should be progress. On Wednesday, I got my heart rate to 150 on Jacobs Ladder by going 86 steps / min. That's the fastest HR on a non-running exercise for quite a long time. (I am so bad at cross training that I cannot push myself enough .) On Sunday, I biked the 26th to 28th minute @ 130-140rpm (after 100-110 rpm for the first 26 min), and managed to get my HR to 140. So I can possibly use Jacobs Ladder for my "tempo" (LT) work, and use bike and elliptical for "easy" work, and run a few times a week in between. At least that's the plan for the time being.

Oiuyre wrote:

phoenix.rising wrote:

Dang guys, I swear I feel invisible on this thread.

The thread has changed. It used to be slower with just a dozen or two posts a week. A few - one in particular - have taken up a lot of the airspace. So if you are not in that stream of conversation then you will be on the sidelines.

No kidding!

Wow!...some of you have big engines at your age! I had my maxHR tested with a cardiologist on a treadmill test a few years ago (had chest pains which turned out to be acid reflux).

My maxHR was recorded at a puny 171 @ age 57. Sad!...and with my chronic injuries this is why I'm such a slow stiff with a laughable 25 min recent 5k time getting my butt kicked by these middle-aged speedsters (who always get all the glory & accolades!).

I guess genetics is a huge factor with even the aging runner as maxHR is a genetically determined component. ?

I am checking in late for last week after spending Wednesday through Sunday in Hawaii with my son, daughter-in-law and two grandchildren. Congratulations to Spikez, KP and all others on their fine nationals performances. 30 miles for the week for me with being dragged along at high effort levels for all the Hawaii runs with my son and D-in-law.

M- 4 mi walk with strides every 1/2 mile

T- 6 mi hills easy 9:56/mi

W- travel day

Th- 6 mi progressive (8:58,8:39, 8:39, 7:38, 7:39, 10:20 - cracked at 5.5 mi and cooled down walk/run last 1/2 mile)

F- 6 mi hills recovery 11:02/mi

S- 4 mi hills 7:58/mi

Su- 4 mi progressive (8:55, 8:10, 8:05, 6:40)

My next XC race is a 5K this Saturday.

Old Slow Stiff wrote:

My maxHR was recorded at a puny 171 @ age 57. Sad!...and with my chronic injuries this is why I'm such a slow stiff with a laughable 25 min recent 5k time getting my butt kicked by these middle-aged speedsters (who always get all the glory & accolades!).

I guess genetics is a huge factor with even the aging runner as maxHR is a genetically determined component. ?

And it’s why I hesitate even to post my data. But I don’t have anyone’s emails here, I’ve yet to have the pleasure of meeting anyone here IRL, so if I’m to get my dumb questions answered I gotta post em here. We’re

all experiments of one and that applies to our results too.

After 3 weeks of +/- 30 mpw, and zero long runs, finally had another "long run" of 13.5 miles in 2:20:50, or 10:26 pace, with an average HR of 120 and max of 130 during the run. Fairly nice, 72 degree weather, though humid. It's my last run before the 1/2 on Oct. 21. Have not decided which racing flats to use yet, and have not done track work, d/t all the terribly warm weather here. I know I'll use Nike's, but which of several that I have, don't know. Oh, and my age is 67 for those wondering. Sure hope I can average under 10's for the 1/2. Certainly not in peak, 9:00/mile shape.

Also, met a postman here, a couple weeks ago, and ran a couple miles with him last week. He's a Kenyan native, and so ran my socks off (and my wife's, too!). So much fun that we'll do it again this Friday. Though he's middle-aged, he's still 20 or 30 years younger than we are.

Thanks for the pre-Kudos in days away from joining the MikeF 100,000 Mile Club.

SCgal... I flew as close as one can get to the sun without melting in my final intense track session before tapering for Huntsman Seniors. I mean I could hardly stand or keep my arms attached to my body after this one.

1x 800 @ 2:29 8m rest

1x 600 @ 1:44 7m rest

1x 400 @ 68 5m rest

1 x 300 @ 50 4m rest

1x 200 @ 33pt dead glutes arms guts

3 days later I'm still healthy but taking my first day off in months. Clearly delaying 100k Day :)

Good weekend y'all. Race or run like the wind is behind your back.

KP

RF reader wrote:

I usually try to run the last X miles at MP or HMP. (If I do that on a treadmill, I use the last mile as a cool down.) I know this is not how Daniels recommend in his programs. (It's either the middle part, or some sort of "interval" with EP in between.) But I like the feeling of finishing fast. And I start it with very short distance (1-2 miles) at MP, and try to gradually increase the distance over a few months cycle. For a half marathon workout, my goal is 6 miles @EP + 6 miles @HMP. For a marathon workout, it's 10 miles @EP + 10 miles @MP.

Did it, loved it, 6+2 today. And I'm increasing my moderate/hard ratio (15% this week) without sacrificing volume. Thanks! Rooting for you to get the post-run pain down to bearable.

Thanks everyone on this group for sharing their stories. I read them all. For a newbie like me they're really helpful.

Mo'pak, it's not too late to start a spreadsheet. I started one a year ago after giving myself DOMS because I wasn't counting my miles. Hugely helpful both for reviewing and planning. For your copious non-work-and-training time!

*Week 382*

Greetings, 50+ers! Low, low mileage (only 14+) this week. Just so many activities going on plus I've about had it with this heat and humidity; can't believe we're a week into October and it's still feeling like August. The log reads as such:

Sun: Walking (annual CROP Walk)

Mon: 4.4 easy-to-moderate (8:07/mi) Overheated

Tue: 4.0 w/2x200(~46s)/2x400(~95s)

Wed: Off

Thu: 2.8 easy (8:30/mi) hot

Fri: 3.0 w/1-mile "race"@6:29 on the horse track

Sat: Off travel, then just too hot

Nothing much of note other than I can still, at least, run under a 6:30 mile. I wasn't expecting anything better than sub-6:50, so I'm happy with it. My splits (based on the quarter poles on the harness track) were: 94,98,101,96. It was a fun race, but I really wasn't in a racing frame of mind; I ran it hard, but didn't go to the well for a finishing kick or anything. We only had about 60-65 people total racing in the combo of races, but I still only managed 4th in the 50-59 M age group. I think we'll continue to try and grow this event, everyone seemed to enjoy it.

Didn't really get a chance to read the thread this week. Been too distracted with work, meetings, parties, events, etc. The worst was the 13 mandatory training modules that needed to be completed last week. Pretty ridiculous, but what are you going to do? That said, I really enjoyed MikeF's 400x400 tale; you're one crazy SOB (and I mean that in a good way.) Props to KP as you hone in on 100k-miles! Impressive milestone. Props to everyone else that's been toeing the line and/or getting in some solid training.

OK, we're at Pine Mountain State Park and going to head over to Cumberland Gap here in a bit, so I've got to get the day going. Will look forward to seeing how the Chicago Marathon plays out. Have a great week, everyone!

All the Best!

L2B , Nice race I would race this one sounds like a fun venue.

No running lots of fishing just went nutz over the fishing nothing like a big salmon slamming a spinner on a light MIA(Made In America) lamiglas. Am I a Trump supporter no but I do believe it is time for people everywhere to Demand Quality products I am sick of cheap crap that does not work well. The cheap lamiglas rods suck. Sure my rod cost 300 a few years ago an is now over 400 but oh what a great fishing rod a rod that if taken care of will last decades you do the math cost per year is actually cheaper and less of an environmental impact. Ooops

whoops 3 x about a minute last night.

My legs feel stronger from all the jetty rocks one day was 3 hours of rocks and 8 hours of throwing a spinner 5 fish day all catch and release

Plan is to do my own research while keeping the plates spinning(speed and endurance). Really lots of interesting science stuff that helps me understand the impact of running on my body.

This was my best week in a while. As usual, there were a few niggles, but nothing to hold me back. Both volume and intensity crept up this week. And, of course, the weather has been very cooperative. I’ve always thought October is the best running month.

Sun: 53’ jog; body wt ex

Mon: off

Tues: 58’ jog, body wt ex

Wed: walk w/ the bride

Thu: 53’ jog w/ utility pole fartlek (6 x 2 on / 2 off)

Fri: off

Sat: 53’ jog; body wt ex

Best to most!

Mon. 18 km mtn bike ride 1 hr 4 m then stopped on the way into work for 20 minutes kayak in the Campaspe River.

Tue. Short easy spin on the "hand me down" road bike to set it up right. Fairly hilly 11 km in 27 mins.

10 kms running initially on tech trails and then finished on hilly road. 200 metres elevation gain. 1 hr 8 mins.

Out for dinner for our wedding anniversary.

Wed. Took the roadie out for a spin. Undulating 26 plus kms with 325 metres elevation gain in the hour.

Spent 3 hours at the Elmore Field Days, a huge open air agricultural expo.

Evening kayak on the waterhole 33 minutes.

Thu. Mmm. Nought. Just felt like having a lazy morning in the garden before my evening shift.

Fri. Out to Mt Macedon. Warm up jog then Middle Gully to the big War Memorial Cross via the Goat Track. Rough tech. climb of 2.6 kms and 500 metres elevation gain. 38 mins.

Jogged across to the top of "The Beast" and ran down then kept going down into Middle Gully. Ran back up a km with 120 metres elevation gain to the start of The Beast then up. 1 rocky gnarly km climbing 300 metres in elevation. I blew up a bit in the 2d half and ran it in 22 mins (21 x 2 last week). Ran back down cautiously on very well cooked legs.

All up just 11.7 kms with a 1000 metres elevation gain in spot on 2 hours.

I was struggling to run 3 kms without problems back in early August. The time up these climbs were pretty slow but I was pleased to be fit enough to get through it.

Sat. Food and wine festival in town for the weekend. 5000 visitors in our town trebling our population. We produce the finest Shiraz you can find. But for me no tasting. Working evening shifts both days.

Out for a lazy mtn bike ride through the forest 21 kms with 300 metres elevation gain in 1 hr 12 min.

Sun. Slow shuffling trail run. Legs still feeling Friday's run. 8 kms in 54 mins.

Probably a sensible idea but I am a lazy old coot and just use Strava to keep track now.