50+ Masters Training and Racing Open Forum

All relay zones, staggers, and hurdle markings would be changed. Not a question of just the lap races, but straights too.

Ghost of Igloi wrote:

All relay zones, staggers, and hurdle markings would be changed. Not a question of just the lap races, but straights too.

Easier than restriping the track, or changing the turn radius.

Not to be argumentative, but on most tracks they reduced the radius which was not difficult.

Ghost of Igloi wrote:

Not to be argumentative, but on most tracks they reduced the radius which was not difficult.

Not to sidetrack things, but how was that done without rebuilding the track? When I was in high school, we still ran 440, 880, etc, but within a couple years, they switched to metric. The track was crushed stone, with a metal inside edge set into the ground. Start lines, relay zones, etc were changed (lime markings) for metric. And within a few more years, they installed a beautiful new all-weather track in a whole new location.

Ghost of Igloi wrote:

Not to be argumentative, but on most tracks they reduced the radius which was not difficult.

But you’d still have to remark the entire track. It’s much easier to change a few marks without changing the lanes or the track radius. All of the tracks I’m familiar with that underwent this change did not have the turn radius modified until they were rebuilt. For schools, money is an issue.

I have considerable experience in this regard as the result of a nineteen year college coaching career. My career 1977-1996 spanned the period of recalibration of tracks and measurement of field events to metric. Many of these changes evolved over the earlier years of my career. The polyurethane on the synthetic tracks wears overtime. Usually the tracks are preserved best when resealed every 5-7 years with a spray mixture of EDP granules and polyurethane. Following reseal, separate companies that specialize in stripping come in, measure and complete according to specification.

Allen1959 wrote:

Ghost of Igloi wrote:

Not to be argumentative, but on most tracks they reduced the radius which was not difficult.

Not to sidetrack things, but how was that done without rebuilding the track? When I was in high school, we still ran 440, 880, etc, but within a couple years, they switched to metric. The track was crushed stone, with a metal inside edge set into the ground. Start lines, relay zones, etc were changed (lime markings) for metric. And within a few more years, they installed a beautiful new all-weather track in a whole new location.

Sure. Corners were just moved in just a tad, cement corners added if they had in past, additional base asphault added, then addition of polyurethane. Usually this was all done on a reseal. That is why it is rare to see a 440 yard track today. Of course perhaps in smaller towns or junior highs. Newer track specific facilities have longer curves and shorter straights since they are not built to accomodate football.

For your reference see pages 77-78: https://files.eric.ed.gov/fulltext/ED433676.pdf

The bottom line is that money was an issue for most schools which is why they took the economical route and simply moved the start lines and redid a few other markings. It was the easiest and most economical method which is why it was the preferred solution.

I'll post my week when I get home tonight, but recently I've been considering returning to my 2016 training approach. It netted only a 70% age-grade marathon (at age 57), but I stayed healthy.

During the past couple years, I've trained more seriously, and enjoyed stronger results, but also suffered many months of injury downtime, and currently can't run at all.

The training in 2016 generally was two or three progression runs and one or two 1-hour-ish bike rides per week.

I had been averaging 12-15 miles per week, then beginning about five months before the marathon, I gradually increased that, and added the cycling.

18 week marathon training:

(19.7 miles per week average)

Week total - (individual runs) (bike total)

June - 15.5 mpw avg

11.6 - (4.6, 7.0) (bike 20)

17.0 - (5.0, 12.0) (bike 17)

21.3 - (4.6, 12.0, 4.7) (bike 33)

12.0 - (10.0, 2.0) (bike 27)

July - 17.7 mpw avg

19.6 - (4.6, 10.0, 5.0) (bike 36)

15.0 - (10.0, 5.0) (bike 33)

21.6 - (5.0, 12.0, 4.6) (bike 55)

15.0 - (15.0) (bike 53)

August - 19.6 mpw avg

4.0 - (2.0, 2.0) (bike 16)

11.0 - (4.0, 7.0) (bike 51)

33.0 - (18.0, 7.0, 8.0) (bike 18)

31.4 - (20.0, 6.1, 5.3) (bike 20)

28.9 - (15.4, 6.5, 7.0) (bike 44)

September - 30.1 mpw avg

26.0 - (3.0, 23.0) (bike 24)

29.6 - (7.0, 9.0, 9.0, 4.6)

46.4 - (20.0, 6, 5, 15.4) (bike 47)

18.6 - (5.0, 4.6, 9.0)

October - 4.0 mpw (1 week)

4.0 - (4.0) (bike 15)

Marathon: 3:25:27

Good reads KCGeezer and Ghost. Fight or flight L2b! Keep on keepin' on...

Solid and steady 53-56 mile weeks here. Nailing my CV intervals. Long runs are getting much better. Yesterdays 12 at 7:26 pace was steady then the last 3 in 7:10,7:00, 6:44.

1. What is your most recent age graded percent? 18:22 was a 86.7% a few weeks ago

2. What is your best age graded percent as a master? My 16:54 (56 years old) at the Masters Roads Champs in 2016 was a 92.00%. (And yes I keep track... I've been over 90% 29 times in distances ranging from 1 mile to HM)

3. Do you think you will set new age graded PRs ? Absolutely. I turn 59 in May. The bar has gotten much lower as a 17:40 is now a 90%. The ever optimist in me says 'There is no doubt in my mind I'll be in the low 17:00's later this Fall.'

My HM advice: FWIW...My last HM was a hilly 1:21 in 2016. But I did get into the 1:14's four times at 48 & 49. And a 1:15:42 at 55. When I could run a 4 mile tempo in a workout at my HM race pace, I knew I was ready. IE: when I did 4 miles at 5:45 pace I could always run in the 1:15's or better. And I always race it like a 10 mile race. The last 3 never seem that hard.

Looking for another solid week then back off a bit for a 5K on the 27th. Tigers win was very inspirational and exciting.

Have a good week,

Dave

AK-67 wrote:

The bottom line is that money was an issue for most schools which is why they took the economical route and simply moved the start lines and redid a few other markings. It was the easiest and most economical method which is why it was the preferred solution.

Of course that is why 440 yard tracks remain the standard configuration in the United States.

The only snow left to be found is in the plow piles at parking lots and the temps have moderated to the 40s and 50s, so the winter garb is just about ready to be washed and put away until fall. At this time last week I was nursing a sore hammy. Out of an abundance of caution, I took three days off (missing one scheduled jog). I went for a slightly abbreviated jog on Wednesday to test things out and the hammy passed with flying colors. The break was also good for the quads as they are no longer an issue. So now my volume and intensity have returned to pre “spring break” form. I passed on golf this week to avoid reinjuring the hammy.

To each of Charlie’s three questions I answer “NA”. Sorry, but I don’t know the first thing about age grading.

Sun-Tue: off

Wed: 42’ jog; icing the hammy

Thu: walk w/ the bride

Fri: 52’ jog; partial body wt ex routine

Sat: off

Sun: 51’ jog; body wt ex, partial med ball routine

Best to most.

How much do yall run per week?

What a GREAT group ! Enjoy reading every post. KC nice comeback/regroup. It seems to me runners are tougher than average. A chicken or egg question just don't matter. Does running makes us tougher or are tough people attracted to running probably both. Igy what a Great Photo and story. You had the Napoleon Dynamite Dew way before it was cool.

RDB can't wait to see you slay the 60 monster. AMK never sell yourself short you are one tough runner. I thought your marathon effort was Great. KP you stole my plan for world domination ....outlive everyone;)

Ok took a 3 day rest kind of planned did a couple of slow tempos to start boosting my LT as part of 4 50 minute runs with the 3 days off.

Got one of those Concept 2 rowing machines now that my rotator cuffs are ok I am going to work on my core / upper body

just doing 2x2k a day easy feels good.

Did another one of those 3 hour run 5 minutes walk 5 minutes around Amazon in Eugene Felt even better than last time kicked off my shoes at the end and zipped a 1:29 quarter on the soft bark felt amazing!

Onward cause there is no reverse.

Charlie wrote:

Onward cause there is no reverse.

Words to live by. Thanks for the inspiration.

KCgeezer, impressive job of regrouping on a race that was unraveling early. That is not an easy thing to do. Just a short report for me since I have spent most of the day at my wife's masters swim meet, and I squeezed in an 11 mile run during the meet. 43 miles for the week and I started a strength routine every other day this week, which left me legs feeling really dead today.

M- Rest

T- 4 mi walk w/ strides

W- 6 mi run 8:10/mi ave

Th- 7 mi walk w/ strides

F- 8 mi hills 8:06/mi ave

S- 7 mi walk w/ strides

Su- 11 mi run 10:23/mi ave

Good running to all!

Just a quick training report for now:

M59

5'11" 183 lbs

Training status: Knee rehab

Goal: 15K in August

April 8-14, 2019

M- 20 mins elliptical; 12 mins treadmill @ 5%

Tu- 10 mins elliptical; 45 mins treadmill @ 5%

W- off

Th- 10 mins elliptical; 40 mins treadmill @ 5%

Fr- Bike 22.6 miles @ 18.1 mph

Sa- off

Su- 10 mins elliptical; 45 mins treadmill @ 5%

I'm planning to continue with the treadmill running and bicycling (weather permitting). I can run on the incline, but still too painful on the flats. Have a great evening!

Charlie wrote:

Onward cause there is no reverse.

I should make this the motto of my life. Wonderful.

KC, I loved your race report. You did a great job of pulling it back together after a rough start and finishing up with a great second half and a fine time. I haven't been able to run 1:26 in well over 20 years so that sounds great to me! And although the race didn't go the way you wanted, it must have been fun to be mowing down slower runners for the entire second half.

Allen1959, I have often wondered how fit I could stay as a runner by doing minimal running and a lot of bike work. The problem with the bike as training is that even for someone like myself who lives in a rather temperate climate, cycling just doesn't work for me during about 7 months of the year because there just isn't enough daylight to get in my rides either before or after work. May through September it works pretty well, but being largely confined to a stationary trainer October through April really sucks. How do you deal with cross training on a bike during the winter?