lkj wrote:
Never never give up.
RB
My body was flatter than a one sided pancake LETHARGIC . My left peroneus brevis was pissed off. It was raining. I made some coffee and checked this thread. I read the above. I ran.
lkj wrote:
Never never give up.
RB
My body was flatter than a one sided pancake LETHARGIC . My left peroneus brevis was pissed off. It was raining. I made some coffee and checked this thread. I read the above. I ran.
Charlie wrote:
lkj wrote:
Never never give up.
RB
My body was flatter than a one sided pancake LETHARGIC . My left peroneus brevis was pissed off. It was raining. I made some coffee and checked this thread. I read the above. I ran.
And I was feeling p#$$ed off at having blown my marathon when I read the above. I immediately felt grateful for being healthy, and began making plans to try to do this right.
My week
Wed. 10@9:10 recovery
Thur. 10@ 7:20 GMP -5/10s
Fri. 10@8:35 easy
Sat. 10@8:11 Social run, 1st time in a long time.bad pace for me, too fast for recovery,too slow for speed benefit.
Sun. 16@9:08 long run
Mon. Rest
Tues. 10 1 warmup- 5@7:05- 4 cool down
amkelly -just wanted to comment further on your marathon post.Bonking @ 18 miles ,then pushing to the end through sheer force of will and still posting a 4:01, may not be what you wanted, but for a new runner like myself it is inspiring and is the kind of story that will compel me to push beyond when I inevitably hit that wall.Also a 4:01 Marathon at F60 is top 5% in all the majors(NYC,Boston,London etc..) so theres that.Thanks for posting
Mkarver -it seems we have similar speed and fitness levels,I look forward to our progression this summer.
Ikj-Hope you have a good recovery and are able to return to the sport you love.
Yesterday was a nice day for my wife and I to hit the track, I did 2,4,6,8,6,4,2 hundreds with 200 recoveries, all just under 8:00 pace (just a month before turning 68) and my pace actually got slightly faster (example, my first 200 was 58 and the 800 was 3:55 in 12 mph breezes). My wife did 2,4,6,6,4,2,2,2 since she's more the 1 mile to 4 mile race person and me the 1/2 marathon. Her paces were all under 7:15/mile. I won't go into details, but it was a good effort, and about 55 or 60 degree weather.
The absolute coolest part was, as I was loading the car back up, there were two large hawks flying overhead, circling each other, soaring in a silent symphony of flight, a movement of beauty and loving joy and attention towards and with each other.
Mike Lundgren wrote:
The absolute coolest part was, as I was loading the car back up, there were two large hawks flying overhead, circling each other, soaring in a silent symphony of flight, a movement of beauty and loving joy and attention towards and with each other.
Indeed, one of the great things about running is how it gets you out into the world to see what's going on. I've never been able to understand the folks who slog away grimly on a treadmill every day, with things in their ears and/or staring at a small or large screen, when it's 50 degrees and sunny outside. A lot of my long runs over the past two months were done on bike paths where there were always interesting things to look at--flowers, birds, people and their dogs, cloud formations...There's a stretch of one of my regular paths where a bunch of handsome cats are usually out playing. They don't look feral; I think they live in nearby houses and meet down at the bike path to play. There's another spot on one of my paths where several times I spotted an adorable bunny rabbit, not the fast, lean gray wild ones but a fluffy domestic-looking one. I suppose he must also live in one of the nearby homes. I can't wait to get back out for some more long runs!
Dave Waddles, thanks for the kind words. I am now very, very glad that I hung in there and finished the race, particularly given how little beat-up I feel four days later. I'm really determined to do this right the next time I have a chance. And I certainly wish you the best in your next attempt at the distance. You seem to be very well prepared.
Rained yesterday before our walk. Sun came out warmed things up a bit. Wife and I saved two earth worms that were about to be fried on the sidewalk.
*Week 408*
Salutations, 50+ers! Kudos again to the nice results from last week. I didn't acknowledge SCgal, amkelley, or NDJY. Sorry that you suffered for the last 8 miles of the marathon, Amkelley; that's takes some grit to hobble home that far! And still managed and AG win and a BQ easily!
For me, I'm still muddling through, sorry to say; it's even taken a turn for the worse. Teaching a full schedule at the community college, and teaching a senior lab at the 4-year school on top of that, and now being asked to start doing a lot of meetings and such associated with what will be my new position next year, has sucked all the life out of me over this past month. I snuck a couple of 3 milers in (one averaged 8:04/mi) and a couple short 1-mile runs (just to get from point A to B, but this is pretty pathetic. Should have done a nice run yesterday, but ended up spending 5 hours out in the yard (raking, picking up branches and sticks, clearing out vines, etc.)....put a lot of strain on my back, but at least the yard looks a lot better and the spring tulips are starting to come up.
Thanks for the inspiration, RB, I'll see if I can't use it to get my sorry arse back out there.
Look forward to your reports and hopefully some race reports from a few biggie races this weekend!
All the Best!
Good morning from a rainy Eagle, Idaho. Everything is greening up, trails are a bit muddy, temperatures rising. Last week I backed off for a couple of days as fatigue was setting in. I have found a couple of days of lighter exercise then resuming the planned schedule works for me.
Looks like good races from the Carlsbad 5,000 for socal cush and old guy II. For me, it will be a while until I race again. Patience is more than a virtue, but a requirement for me. My week of 30 miles:
Monday: AM- 2 miles easy/walk; PM- 3 mike walk
Tuesday: 4 mile walk
Wednesday: AM- 1.5 miles easy/walk; 2 x 800m tempo @ 4:09, 3:55 / 2:00 rest; 800m easy/walk; 2 mile walk
Thursday: 3 miles easy/walk; core; 2 sets of 10 reps free weights
Friday: AM- 3 miles easy/walk; PM- 2 mile walk
Saturday: 7 miles in foothills, 500+elevation climb
Have a good week.
Igy
sorry to hear of the work overload -- sounds stressful.
good first week of April for me:
M 1:10
Tu 1:40 w/ 2 X 10:00 at half marathon pace (2:00 recovery)
W 1:15
Th 2:00 double
F 45:00 + 30:00 x-t
Sa 30:00 x-t
Su cherry blossom 10 mile in 61:40 (271st OA, 8th AG, age grade = 84.96)
Last year in this race I was 1:46 slower but 3rd in AG -- 55-59's are getting faster as a group it seems!
Ideal conditions (50, cloudy, almost no wind even around Hains Point, usually the wind capitol of the DMV) made for fast times. I also suspect the course [which I gather had to be rerouted a bit due to construction] was short, as someone else mentioned in a thread re Emma Bates' spectacular performance, in mile 4. My opening splits:
6:13
6:12
6:15
5:47
6:08
second half averaged 6:13, with little variance.
See if you can spot the outlier. Flat course, not windy, and i wasn't passing people en masse in mile 4, which contained a 180 turn. My guess is the turnaround was misplaced a bit.
On my club listserv after I raised this question, people reported GPS readings of 9.99 to 10.05, but I'm not sure what to make of that. I don't use GPS but often hear that they read long since, if nothing else, it's hard to run tangents perfectly in a huge race.
Anyway, even with a 25-30 sec penalty self-assessed, I beat my 63:20 goal handily, so I'm pleased with that one.
have a great week,
Dave
lucKY: Hope you solve your conundrum somehow. My official DX is you have too much superego and are not selfish enough. Find that “easy button” and press frequently.
dhaaga: Congrats on the race! Nice. I never trust the course distance. I’ve found gmap-pedometer is a very accurate way to figure out the real distance.
Good luck OGII and Cush at Carlsbad.
Tue = 4 miles road with 10X 1 min on 2 min off
Thr = 4 miles with 3 @ 7:49 pace (7:52, 7:51, 7:42)
Sat = 5 miles track: 3X 1600 with 1 lap jog (7:03, 7:00, 7:01)
Sun = 4 miles easy on cinder rails-to-trails
Finally, after about a month, my sinus/ear/jaw/headache thingy is going away. Jeez. Thr I felt so damn good I over-cooked it a bit, defeating the purpose of a threshold run. But it was fun!
Sat, I needed to add some variety to my training. The 1600 reps felt so much easier and…almost….fun.
Shout out to all those really fast 60+’rs out there that we don’t hear from. I track races times around the country pretty closely. I know I’m really slow compared to a lot of you and I just wanted to let you know how much your performances inspire me and others! It is so powerful psychologically to see other people breaking down the barriers that, after all, are mostly mental.
Thank you.
Have a good week folks!
Thanks for all the shout outs last week everyone! SCgal, congrats on the track LDR ARs last week. I've kind of wanted to do that someday but never have gotten around to finding a sanctioned event. You really did it! Enjoy your recovery. Tough breaks amkelly but sounds like you're ready to take on the new challenges.
I've been out of sorts since last weekend, getting 1.5 hours of sleep the night before I left, then taking an arduous 28 hour trip back with just a few catnaps on the crowded planes, and it took another 2 or 3 nights to readjust the sleep patterns. So I was pretty wiped out all week, ran 22 miles over 4 days (Wed-Sat) but also not surprisingly ended up with a cold, and I'm trying to stave off any infection from filtering into my lungs. Hanging in there. Will rest today for insurance.
I was in a stunned daze last weekend and into the week. My time exceeded biggest expectations by 30-40 seconds and after watching the Kazakh runner look so strong in the 3K earlier on, I figured he would be unbeatable. Going in I felt confident that I could run 1:18:45 or faster and hoped that'd be good enough for a medal. Having the outcome be best possible scenario and then some was unfathomable. And winning a medal in the 50+ team category was a huge huge bonus. So much fun to run with those guys for the USA (and to beat the Brits for bronze!).
Won't go into a lot of detail here, but with the start by seeded by age group I lost 10 seconds just getting across the line and spent most of the first km getting up to pace. Then I just locked into effectively what was LT effort (a string of miles at 5:50-5:55 pace) for about an hour. So the last 12-15 minutes were kind of tough but I made it work with some drafting (some younger runners were passing me back) and mind games (stick with this guy for 2 stoplights, etc.), still holding onto ~6:00-6:04 pace.
Running thrill of a lifetime.
Another week on the trip back to normalcy. The good news is that the head cold lasted no more than 3 days. The mediocre news is that the right quad is fully recovered, while the upper left one has been barking at me on the second half of this week’s jogs. The bad news is that my right hamstring is sore. The snow is almost completely gone, which means I got to play golf on Tuesday. It was a great break from trying to jog with my cold, but alas I’m blaming the golf for my hammy soreness. I may have to delay tomorrow’s scheduled jog to give the hammy a break. We’ll see what tomorrow brings.
Sun: walk w/ the bride
Mon: 44’ jog; body wt ex; partial med ball routine
Tues: golf (23 holes riding, best 18 = 96)
Wed: off
Thu: 47’ jog; body wt ex; partial med ball routine
Fri: off
Sat: 54’ jog; body wt ex
Best to most.
Hey everyone,
Doing my weekly drive by of the 50+ thread : )
Not Done Just Yet – Thanks! Following my son’s training plan seems to be giving me some decent training. To answer your question, I turned 50 last summer. I’m envious of your 5k pace and your 10 years older than me!!!
RB – awesome inspirational story… hope you recover quickly from the surgeries.
Dave Waddles – I noticed the same thing about our paces. Any chance you live in Florida? It would be fun to run with an adult who runs similarly. However, I do think you will eventually bury me since you are putting in a lot more miles per week than I am.
Mike Lundgren, amkelley – I loved the mention of the hawks, cats, bunnies on your runs. My son and I are always watching for wildlife on our runs – Roseate Spoonbills, Wild Boar, always see deer, etc…
Lucky2b – I understand the challenges you speak of relative to getting in runs all too well as I also teach at a university… I think if I did not have my son as an excuse to leave work…
Dhaaga – wow!!! That pace for 10 miles is amazing!!!!
Hi to everyone else!
As for my week:
Sunday – 10 miles in 1:23:50; stationary bike 5.5 miles
Monday – 2 mile warmup, 1.5 miles of circuit training/plyometrics, 6 fly 30's... jog 10 meters, sprint 30 meters, deacceleration zone for 20 meters, complete 400 meter lap and repeat; 2.75 mile cooldown
Tuesday – my recovery jog was my son hitting golf balls and my jogging out and collecting them up. Also 5.5 miles on stationary bike.
Wednesday - I got 3.5 miles by doing all of my son's warmups and cooldowns at his track meet (he set a new school record in the 800). I also worked again on the hurdle crew getting myself some good strength work... was not sore the next day this time.
Thursday – 10 mile run in 1:21:09… this one I admit I struggled. It was about 85 degrees out and my son was chattering away but I was just trying to hang in there…
Friday – rest day
Saturday – 2 mile warm up, then 6 repeat 1000s at VO2 pace (separated by 3:45 light jogs) – I was really surprised how good I felt – 3:50, 3:46, 3:49, 3:48, 3:49, 3:50… and I easily think I could have gone faster (I was trying to just stick with VO2 pace and not go out of pace range… of course my son was trying to not laugh as he was jogging repeat 3:20’s); 3 mile cooldown.
Continuing my series of stupid running tricks, today I tried to race a half-marathon seven days after my ugly marathon finish. As a 50+ runner I have a couple of times run half-marathons on consecutive weekends with good results, but even when young I never tried to race a week after a marathon. My husband told me I was nuts and I kind of knew he was right. But I felt well recovered from the marathon and I was frustrated that I hadn’t been able to demonstrate my fitness in that race, so I wanted another try.
Well, as it turns out, I’m really not quite recovered from the marathon. My plan was to go out at 1:50 pace for the first few miles and then push ahead. After about 2 miles it was clear that the pushing-ahead part wasn’t going to happen. 1:50 pace felt so much harder than it had last weekend! I didn’t blow up, I didn’t cramp, and I hung in there OK through the second half to finish in 1:50:13, within a few seconds of the time I ran to the halfway point of last weekend’s marathon. I won my age group by 28 minutes with 12 finishers—good grief, the F60 age group is weak! This is the only race in my area that offers prize money for the age groups, and first place wins me back my entry fee and gasoline, plus a bit extra. So all in all not a bad day, and it was an interesting experiment.
lucKY2b, sometimes life does get in the way of running. Your academic responsibilities sound rather onerous. Hopefully you can dig out from under all of that pretty soon.
Igy, sounds like a good week. Stay patient.
dhaaga, nice run at Cherry Blossom. Too bad if they messed up the course, though. You'd really like to know what distance you ran.
Coyote, take some time to let your spectacular win sink in and enjoy it!
Hoping to have some time to catch up on all the races that occurred today. And I’m already looking forward to Boston next week as a spectator from afar.
amkelly, I always find it entertaining to see that there are bright sensible people who make the same kind of questionable racing decisions that I have. I hope that you have some satisfaction about finishing your marathon even with it's rather ugly splits. My one and only marathon experience at age 35 ended with a 32 minute positive split with all the ugliness starting almost immediately after the 20 mile mark. I have had no desire to try another one after that.
Newsflash of the week - it's really hard to run faster as you get older. I ran the Carlsbad 5k this morning and hoped to be a little bit faster this year than last year. Last year I ran 20:16 and this morning I ended up at 20:28, which was 2nd in the 65-69s again, and a marginally better age-group percentage by a tenth or so, so I have no grounds for complaint. I will exit the 65-69 age group with two 2nds, two 3rds and an injury DNS which is a record I can't complain about. This morning went 6:24, 6:37, 6:45 which was the way it felt. I learned again that a race that requires good VO2 max capacity is tough with no VO2 max specific training.
Good health, good training and mostly sensible racing decisions to all!
Wow to so many inspirational posts and world class performances! Very cool to see more and more 50+ members on this running thread. I get on kinda late out here in the Great Northwest time zone. But it is always motivating, and often times educational. Thanks to all regular participants. Keep it going.
I've tried something new this week. In fact two things.
1) Seven straight days of CORE. It's not much but the consistency of a 15min self-designed group of basic bodyweight core (push-ups, sit-ups, leg lifts, hammy stretching, planks, sideways walking with 2 elastic bands, 90sec wall-sit) has me feeling less fat and more fit already.
2) Super Low volume week with four days off from running anything. And I feel good about it.
After a 200+ mile month of intense training in March, I hit my first Track Session of the year with 2 sets of 4x400 & 1x200 with 2 1/2 mins rest and Negative Splits (cut-downs) at 82-80-81-79-37 * 78-78-77-77-36. Five days later tried a second Track Session and aborted with a crazy tight hammy after one 600.
Hopefully, the rest and acupuncture will enable a Track Session Rebound tomorrow, rain or shine. I'll bore y'all with the result Monday eve.
Again, great posts from terrific regulars and now a few newbies. All the best to everyone.
KP
Some great racing and training. I enjoy following the training/racing. Thanks to all who post here.
Lots to motivate me.
6 daily runs of 50 minutes 100 to 126 heart rate Rest 60 Max 190 or so Hadd/Maf type efforts
speed was a 21 minute progression from LT to CV barefoot in the dunes felt good
long yep added a long run 3 hours of run/walk 5 minutes run with 5 minutes walk so 90 minutes of running around 9 minutes per mile felt good
just gonna keep on with this stuff no hurries no worries
As always, inspired by all of the amazing training and results posted here.
Managed 30 miles this week...first track workout in 6 months...nothing fancy...6 x 100 then 3 x 220 (yes, yards)
48, 46, 42.27...pleased with a little turn of speed having not stepped on the gas in forever...so pleased, that I registed for a new USATF card...which I still refer to as an AAU card...there may actually be a track meet in my future
Have a RUNderful week of training and racing
your pal,
MF
M59
5'11" 184 lbs (vs 162 in Oct)
Training status: Knee rehab
Goal: 15K in August
March 25-31, 2019
M- 20 mins elliptical
Tu- off
W- Bike 13.7 miles @ 17.5 mph (roads)
Th- 20 mins elliptical
Fr- Bike 18.3 miles @ 18.7 mph (roads)
Sa- 4.0 miles @ 11:02/mi (12:11, 11:37, 10:31, 9:47)
Su- 20 mins bike trainer
April 1-7, 2019
M- 10 mins stationary bike; 20 mins elliptical
Tu- off
W- 20 mins elliptical; 13 mins treadmill @ 5%
Th- 20 mins elliptical; 12 mins treadmill @ 5%
Fr- off
Sa- Bike 18.3 miles @ 18.3 mph (roads)
Su- Bike 5 mi; bike 7.7 miles @ 18.5 mph (roads)
A week or so ago, I tried running 4 miles, but every step still hurt my knees. My third PT appointment is tomorrow. Meanwhile, I hope to at least do some serious riding soon. The last of the snow melted yesterday, so here's hoping!
My brother is still planning on me joining him for a double-century in June. He says it's an easy downhill course. Here's the profile:
Be well.
Hey MikeF,
Sounds great!
I just renewed my AAU... err I mean USATF card too. (Previously only used it for the X-C races)
Although I am not a miler (and never was) I am shooting to run a couple races this year to see if I can at least match my youthful (but pretty weak) PR of 40 years ago - at least using the WMA Age-Grading Calculator for a 62 year old. I think I can do it, but there just aren't a lot of 1 milers around to tune-up in before the USATF Master's Mile championship in August in Flint. A lot of training for hopefully less than 6:00 on the track!
Until then will just keep training hard and jump local 5Ks and try and hang with the 'kids' through the first mile.
Hope your next week goes well!