50+ Masters Training and Racing Open Forum

Geez lucKY, sounds horrible. You didn’t happen to eat any Romaine lettuce, did you?

Tue = 4 miles road: 10:29, 7:25, 7:49, 10:43

Thr = 3 miles easy rocky trail

Sat = 5 miles, cold drizzly imperial track: miles of 7:56, 7:00: 440’s of 1:31, 1:35, 1:36, 1:34

Sun = 4 miles easy trail (early run, granddaughter-sitting later)

Knocked 8 seconds off Tue’s workout and 16 off Saturday’s from last week. Slowly chipping away at a pretty big block of time. My left knee fixed itself this week and that allowed me to work the 440’s harder Sat. I never seemed to warm up. We had an ice storm and it was 31 with drizzle. At least there was no wind.

I have not done these exact workouts before so it’s hard to set specific targets. Grossly speaking; “just keep chipping and see where it takes me” seems about right. Given my history it’s all cake at this point. I consider myself fortunate to feel this well and am enjoying running a great deal.

Next year when I turn 60 quite a few Sat workouts will be races.

Have a good ‘ern!

LucKY, so sorry to hear you're still battling your illness. Hopefully, once the semester ends you'll be able to get more rest and will bounce back.

Shout out to CM on his 28:55 (90% AG) in the Rothman 8k last weekend in Philly!

This was a recovery week for me. I could barely do stairs last Sunday but recovered fast enough to be able to jog my neighborhood XC Turkey Trot. Then I was off to Footlocker where I was on my feet all day until my head hit the pillow at night. This week I'm trying to get in a good week of training before heading off to Spokane.

Sun Off - 20k recovery. Just walking was torture.

Mon 5.4mi easy - I had tears in my eyes my quads hurt so much.

Tue 7.1mi easy + massage - AHHHHH!

Weds 7.0 easy - feeling almost normal

Thu 5.0 - 5k XC Turkey Trot in 26:00 - no warmup/untimed/no awards, Thanksgiving dinner in Charlotte

Fri 5.0 easy - on TM at Footlocker hotel, volunteer at Footlocker

Sat Off - volunteer at Footlocker

The rain poured down all night before the Footlocker races turning everything into a muddy quagmire. The kind of mud that sucks your shoes off. The morning temps were in the 30s so it was miserable. Thank goodness for handwarmers! There was still a drenching rain during the masters/open race but fortunately the monsoon let up before the high school races started. The course has a lot of gravel on it so the actual racing conditions weren't terrible, but getting anywhere else around the course was a slippery mess. Good thing XC families are tough because most people were just laughing about it all. My goal for today is to try to get that red clay mud off of our shoes/clothes!

After a couple of downish weeks with the hip/glute thingy, I’m finally returning to my old form for what it’s worth. No major medical issues this week and I was able to successfully complete the local Turkey Trot despite being bundled from head to toe to ward off the arctic conditions. Yesterday’s jog helped work through the post-race DOMS, so I’m hoping to be completely back to “normal” for tomorrow’s jog. And now that the hip issue is behind me, it might be a good time to head out to the links again to see how rusty my golf game is.

Sun: 50’ jog, minimal stretching

Mon: walk w/ the bride

Tues: 41’ shakeout jog

Wed: walk w/ the bride

Thu: 39’ jog/run (warmup + 5k TT)

Fri: off

Sat: 52’ jog, body wt ex

Best to most.

M59 - 5'11" 166 lbs

Open PRs ---- 16:04 5K, 2:40:30 marathon

Masters PRs --17:10 5K, 2:56:03 marathon

M55-59 PRs -- 18:58 5K, 3:07:23 marathon

Recent -- 19:13 5K, 1:01:02 15K

Goals

1:25 half marathon May 2019

3:00 marathon Oct. 2019

Nov 19-26, 2018

M - 10.0 miles, untimed (trail)

Tu - 10.0 miles, untimed (trail)

W - 10.2 miles (treadmill @ 1.5%)

Th - 7.7 miles @ 8:49/mi (road)

Fr - 5.0 miles @ 10:18/mi (trail)

Sa - 12.2 miles @ 8:41/mi (road)

Su - Off

WEEK TOTAL: 55.1 MILES

This week I started base-building toward my two main goals for 2019 -- a spring half marathon and an autumn full marathon.

I was coming off a 15-day break. The week before the break, I had logged a 12-mile training run at 6:58/mile, and a 5K race at 6:17/mile; I've definitely experienced some detraining since then. An 8-pound weight gain didn't help.

L2B - Best wishes in getting back to normal health. Really sounds miserable ... you've been working through all this?

Well, onward and upward. Have a great week, everyone!

L2B glad you are getting in some walking the fact that many others in your area are experiencing this is significant. The rest is just about my approach........ I research the heck out of what ever cause the medical profession is not like an episode of HOUSE for the most part medical doctors work on an assembly line we sit on the belt they got 15 minutes before the next widget comes by order tests next. So I do not blame them I actually sympathize with them as they are smart well meaning people who are stuck in a messed up system. I do go in loaded for bear and get the tests and referrals I want. Also I never agree to take a drug until I have had time to analyze it. Take care.

Well I have made a big change to my training. Since my late 40s I have used variations on run fast plus cross training with mixed at best results. One of my mis guided ideas was for many recovery runs were an oxymoron that any type of running was too stressful for recovery but now I see the light. If I slow down and shorten the runs with a good warm up they work fine . Kinda a mico mico start with walk breaks with zero concern for pace or distance just a 20 minute of running goal. So I did this all week with good results ie my legs feel really good but it could be OMAD so n=1 with tons of IVs;)

I am tempted to take this run/walk and turn it into a new program to reach 3 hours a day of running:

Ratio of run to walk and duration of run vs walk with the daily total being 3 hours 180 minutes

The idea is to gradually reduce the amount of time walking to zero.

Start with a 1:1 ratio can result in many workouts which really vary in difficulty/stress even thou run time equals walk time

Progress from

1 minute running 1 minute walking would be pretty easy

.....

10:10 harder

...

90:90 is essentially a 90 minute run followed by a 90 minute walk

Then increase running to walking say 2:1 which might be too steep a progression

2 minutes running 1 minute walking

20:10

120:60

eventually only walking a bit this is a run/walk variation on Ed Whitlock's training with daily goal of hitting 3 hours no matter what

Est on all paces and distances only using time and heart rate

6 miles road 5 x 10 minutes running with 5 minute walks HR 132

5 runs of 20 minutes many barefoot in the sand

lots of walking and bike riding

lucKY2b, that sounds awful and must be very frustrating. Really hope for better news soon.

Rtype, sounds good. Best of luck with doing some real damage in the 60+ age group once you age up.

SCgal, you recovery week sounds good and good luck at Spokane!

This was another low volume, low intensity week, not only because of orthopedic issues or air quality but also because on Monday we added a 7-week-old Australian Shepherd to our household and the first week was pretty hectic, with little uninterrupted sleep. I really think the result will be worth it, but going through the baby puppy stage is always tough. It’s a good thing for puppies that they are so cute.

I did manage to log 42 miles in four days of running, plus 4.5 hours on the bike trainer. The runs were all slow and untimed—I was content to just slog along. The rains arrived Wednesday through Friday, extinguishing most of what remained of the Camp Fire and washing the smoke out of the air, and my weekend runs were really enjoyable with clean air and warm (for November) temperatures.

The last two weeks of the semester are going to be even more hectic than usual with a not-yet-housebroken puppy at home and four faculty candidates coming in addition to the usual end of semester stuff. So I don’t expect to get back to anything like serious training until mid-December, but until then I’ll try to log enough slow miles and keep my diet under control so that I don’t go backward.

Good morning all from a frosty clear Eagle, Idaho. Here is a healthy vibe shoutout to lucKY2b.

I may get out for some easy miles once it warms up but already logged 31 miles in six days. Thursday I ran the Turkey Day 5k which has become the top road race in the area with over 4,800 finishers this year. I went out a little too fast, hitting the half-way mark in 13:26, I needed to walk twice for about 30 seconds each, finishing in 29:04 good for 7th in 65-69 age group. A little discouraging knowing I ran almost seven minutes faster and a win a year ago, however it was 1:35 faster than August. So headed in the right direction.

Next week the Jackson Indoor Track opens in Nampa. The YMCA runs an indoor program in the evening Tuesday/Thursday for the next two months. I plan to head out there starting Thursday.

Monday: AM- 2 miles easy; 1,000 meter I @ 5:14 / 600m easy; 5 x 200m @ 52 / 100m easy; mile easy; PM- 2 miles walking

Tuesday: 3 miles easy/walk

Wednesday: 1.5 miles easy; 8 x 100m 2 easy, 2 good

Thursday: 2 miles easy; 6 x strides; 5k 29:04; mile easy

Friday: 3 miles easy/walk

Saturday: AM: 7 miles easy in foothills; PM: 3 miles walking

Sunday: TBD

Igy

congrats on turkey day 5k! 1:35 faster than August is a big step.

Back to easy running for me this week, up to longest run of 1:20 today. Modest set of hill repeats Saturday for the only faster stuff.

no Thanksgiving race this year, but I did get in a good touch football game with extended family. It was a humbling experience trying to cover my tall, fast nephew -- approximately like peak Randy Moss against a backup defensive back. I need to get in a masters league or something before next November so I'll be ready.

Someone raised the question a while back of how long people take off at end of a season or training cycle. For me, after a marathon, it's one day of absolutely nothing -- no cross-training, no supplemental stuff, no weights -- which serves to remind me that days are long. Then a week of only cross-training, then back to running, at first by feel and with no structured plan. I am amazed by people who come back for another marathon a month later or what not -- can't picture it either mentally or physically.

have a great week,

Dave

lucKY2b, I hope you get past your bug soon. It's hard not to get a little depressed when something like that drags on and on, but resilience is what keeps us all out there still running when most of our peers have long since opted for the easy chair. My club XC preparations went according to plan this week, but not so well for my three 60+ team mates. All of them decided to drop Nationals this year. My two faster team mates both have hamstring injuries that are not healing fast enough to be back running in two weeks, and my slower team mate is not satisfied with his fitness and decided to pass when he learned we won't have a scoring team. While I am disappointed to have my team out, I am trying to find a positive in that I will have less pressure on myself to score well for the team and can run a little more relaxed in the race. I ended with a steadily improving 53 miles for the week:

M- 8 hills 8:48/mi ave

T- 7 walk with strides each 1/2 mile

W- 8 hills 8:33/mi ave

Th-7 walk with strides each 1/2 mile

F- 8 hills 8:24/mi ave

S-7 walk with strides each 1/2 mile

Su- 8 hills 7:59/mi ave

Good health and good running to all!

lucKY2b, sounds like I might have the same as you. I am now off the antibiotics (7 day of two a days), and my sinus congestion/infection seems no better. At least not congestion-wise, still blowing out a LOT of yellowish mucus. And my head feels full and my ear is still full, so that sinus is apparently still clogged. In the last 3 days, I have walked a total of 6 miles, plus worked the last two days. Today we have a snow-storm, and so we are staying inside and on the old trusty Air-Dyne. Hope for healthy and warm weather and healthy warm bodies soon.

OGII bummer that so many Club XC teammates are with hammy issues. I'm guessing just about every M50+ on this thread can relate; particulary in the cold wet xc winter terrain/conditions.

#Me2Hammy has me running cautiously ever other day, with some on treadmill to keep warm and controlled. Inbetween days are simple 20mins of core work & stretching. An experiemnt for me. Spokane has 19 BTC registered for M50-59. My hope is to make top 12 on our own team! Yesterday I desperately ran 8x800 cut-downs with 2min rest on the cold foggy outdoor track from 3:12 to 2:57 pace. Way too tough for me to imagine sub 40 XC 10k in Sopkane. Mechanics alone were crap due to hitch in giddy-up. Reckon I'll get through it 13 days from now and enjoy stories at Iron Goat Brewery.

Igy how cool is it that you have an indoor track to use in Boise. Have fun.

All be well; be inspired; keep lacing 'em up.

KP

KP,

John Jackson local millionaire (conveniece stores) bought it from the Georgia Dome over a decade ago. The Snake River Association hosted USATF Masters Indoor (got me started running again) and Boise State hosted the NCAA Indoor shortly thereafter. Part of Jackson’s philanthropy was to have community access. The track is set-up Late November thru mid-February in a show barn for the Idaho Stampede. The YMCA has a very strong youth program in the area and they drive community use, largely high school athletes with a sprinkling of masters. The track is wearing a bit, but still a very nice banked 200 meters. It will be good to spend a couple of months working on mechanics. I have learned to be judicious with the use of the tight, banked curves.

Igy

Approaching my 7th full week of running after 2 months of injury, with two scant weeks before Spokane. Yesterday's first race was horribly slow and leaves me off our team for nationals. To be fair, I didn't rest up at all, my legs were really tired going into it and running all alone, I wasn't exactly motivated to run faster since there was no one in sight to catch.

On the positive side, I wore spikes and didn't injure myself and today I finally weighed myself and am now closer to an acceptable weight (not to be confused with ideal race weight, but at least a normal number). Debating whether I should race next week to see if I can run faster and maybe move up. This is my last real chance to get a hard workout in. Still figuring out what to do-- 1k repeats at goal race pace? 90 sec. hill loops? Strides and a 5k xc race? Keep in mind my only workouts thus far were 3 x 2 min, 10 min stead, 3 x 2 min. and some 30 seconds strides.

The meal plan I've been following is vegan and uses no oil or sugar. It hasn't been an issue at all. I did roast some vegetables for Thanksgiving and used olive oil, but that's basically the only time. We have a vegan Thanksgiving and the food was good - and I didn't overeat (I swear vegan food expands and I get full fast!)

I did want to make a comment about the fasting Charlie seems to be promoting. In my experience, fasting (even of short duration) just makes my body want to hoard fat and it makes losing weight much, much harder. It might be a female thing, though, and I can definitely say that female weight loss is a much different thing than a male's. So YMMV.

7 x 160: Ran the first 4 including 60 meters of the turn and the last 3 with 60m of the straight.

22.81, 22.60, 22.57, 22.48, 22.11, 21.91, 21.80 Overall average about 95% effort. 3 x 50 starts.

Sunny and clear today in Norcal.

Air quality was just about 18 PM2.5. Nice to be able to breathe again!

Get well lucKY2b! That sounds rough and hope it turns around for you soon.

Thanks for the shoutout SCgal. The overall time wasn't quite what I set out to do but happy with the hard fought 90%. Congrats on the record! That's awesome. See you, OGII, Cush, KP, MG (any others?) in Spokane. Field in age group is flippin' stacked, so game on. Sorry to miss you rdb.

MG have you been doing any threshold lately? If you haven't I'd almost think that would benefit you more than a race-pace workout. Normally I'd say the opposite of course, but since you're just building back up and you've raced a couple times, a T workout followed by a few pick ups might help some and not put you under.

Hi everyone hope thanksgiving went well for everyone.

My top distance runner made it to the NCAA Championships after finishing 4th at the Atlantic Regional so I have been busy.

Our local group started a 5k per day challenge from Thanksgiving to New Years Day. I did it las year and it got me off to a good start.

I started a day or two early though

Tuesday 3.5 8:30ish

Wednesday 3.1 running and marking the course

Thursday 3.1 7:38 pace 8 degrees - coldest road race I ever did. My youngest who is 12 finished crying and Michelle beat me

Friday 3.5

Saturday 4.7 8:15

Sunday 3.5 8:30ish

21.5 miles a good start

Off to Pittsburgh on Tuesday for NCAA II

Hi Coyote,

Actually I haven't done ANY races at all - just a fun run with my daughter back before the injury. I'm generally a T pace workout person (and avoid anything faster), but I haven't done anything really faster than a job (10 min./mi pace+) Thus, I'm at a loss.

MG

Muddy girl wrote:

Hi Coyote,

Actually I haven't done ANY races at all - just a fun run with my daughter back before the injury. I'm generally a T pace workout person (and avoid anything faster), but I haven't done anything really faster than a job (10 min./mi pace+) Thus, I'm at a loss.

MG

I'm sure others can chime in on this one. Taking a page out of Racerdb's book, I vote for some progression work. It's the only thing you can adjust on the fly as to not be too hard or too easy. Give yourself plenty of time to warm up, then roll the pace up gradually then back it down.

MG, maybe some threshold work early this week up to 12 to 20 minutes of your estimated current threshold effort. And a little bit of fartlek at estimated race pace later in the week, but maybe only a total of 6-8 minutes of faster running. You are probably about a month away from doing full workouts, so you just want to get yourself started now, and "cramming" for the test just doesn't work.