50+ Masters Training and Racing Open Forum

runn wrote:

Are there any 60+ 800 meter runners out there? I'm 60 looking to get into the 2:20's then hopefully break 2:20 by summer's end.

What mileage do you do? What kind of track workouts?

I coached a lot of good high school 800 guys but none of them were 60 years old!

I was running about 2:09 in my 40's as a reference.

Thanks in advance.

Fisky age M70 and KP M55 would be a better reference than I. You may want to Google “Gary Patton” successful in his 60s and 70s. I race the 800m from the strength side and run four times a week 20-30 miles. Early season and maintenance use of critical velocity and tempo training. Hills base period and speed repetitions early season and maintenance. Late season breakdown 800m into components: 4-6 x 200m faster than race pace / 20 second rest; 2 sets of 400m race pace, rest 1 minute, 100m all out; rest 10 minutes between sets. Variations limitless.

Squatty Old Runner wrote:

Wow...Allen1959, it didn't know that about you. I guess the young doctor I saw wasn't kidding. How's your liver now? Do you have get regular lab work done, liver panels and all that?

175 back then? Was that ideal racing weight? (I know on previous posts you were at 180+ because of your current injury situation). And I recall you said you ran a mile TT @ sub 7:00 at that weight.

My liver enzymes are still out of wack. They were especially bad last fall, and my primary had me follow up with another blood test. I had run a hard 17-miler the day before (low-7's), and was probably still dehydrated. My levels had returned to their "usual abnormal" numbers for the second test.

After running all my lifetime PRs at age 23, probably weighing about 165, I've spent the following decades doing sporadic training. Weight has been up and down.

In my 20s and 30s, I ran the local 10K every spring as a tradition, whether I had been training or not. On the day of my heat stroke, I was out of shape and overweight. My only goal was sub-40, which I did, but paid a price!

From age 22 to 35, I also completed at least one marathon every year, trained or not. After Boston 1983, I never broke 3 again until finally running more consistently in 2003.

I was 160ish when I ran sub-19 at age 57, and maybe a little under that for my 3:07:23 at 58. Low 160s when I raced a 5:38 mile at age 58.75. Now, at age 58.75 and 180 pounds, I'm happy with a 6:44. Ha!

I've known some fine runners with your build, but it's unusual. I don't know how that translates to longevity in the sport, or potential injuries, but suspect that lighter competitors would have an advantage. Although stockiness and strength might help with overall "resilience"?

*now at 59.75, I meant to write!

M59 800 guy here.

Happy to share some foolish training tips for M60+ 800/1500 racing.

Charlotte's 800 was THE hottest middle-distance race ever for me too. We could barely warm-up in the shade of the parking garage. We had our masters 15mins of fame when all the TV Media featured us and how the fire department shut the meet down. Top 4 of us were 2:00 point in M45. Just those 2mins zapped me for my 1500 the next morning.

KP

I tripled 5,000m, 10,000m and 1500m. I was DQed in the 5k; never heard of such a thing until lately (cutting in too soon, impeding another runner). Stayed at the school dorm. Felt like a trip to the Soviet Union in 1966. Remember a couple of officials need IVs the first day.

My wife has suffered heat exhaustion with a couple of races in her younger life and I think that that also contributes to her difficulty with tolerating the heat at age 61. But I remember Bill Rogers saying that he never tolerated heat very well because he was a fair skin and blonde haired runner also So I think we approach hit training in a very cautious manner. My wife carries a water bottle with her even on 5 mile runs these days

We must be very careful with running in the heat and humidity. While a certain amount of adaptation may occur, it is limited and very much individualized. Coaches and athletes must be educated regarding the dangers faced by exercising in the heat. Given the dangers to one’s health, it would be irresponsible to suggest that one can acclimate to heat without knowing more about the individual’s tolerance levels. Two teammates could have very different tolerances, so we should not paint everyone with the same brush. The old adage “listen to your body” is very apropos here. To do otherwise could lead to serious health implications and even death.

^That was easy: https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

Ghost of Igloi wrote:

^That was easy:

https://www.gssiweb.org/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

Environmental heat stress and physical exercise interact synergistically to increase strain on physiological systems (Sawka et al., 2011). Thus, conducting physical exercise in warm-hot conditions induces elevated body temperature, cardiovascular strain and altered metabolism that can cause thermal discomfort, impaired aerobic performance and increased risk of serious heat illness (Nybo et al., 2014; Sawka et al., 2011). Heat acclimatization confers biological adjustments that reduce these negative effects of heat stress (Horowitz, 2014; Sawka et al., 1996, 2011; Taylor, 2014).

Thanks for the link supporting my post. Cheers.

The NCAA Outdoor Track Meet on right now ESPN2; 98 degree heat index!

Must not have moved up the coaching ranks.

Ghost of Igloi wrote:

The NCAA Outdoor Track Meet on right now ESPN2; 98 degree heat index!

I'm recording it to watch tonight. The heat index is 99 where I am, but I'm sitting in an air conditioned office. I can't possibly imagine running in this.

Our humidity is low at 17%, but currently 87 degrees. Watching in AC as well with Cecil on my lap. So legs are warm.

Ghost of Igloi wrote:

The NCAA Outdoor Track Meet on right now ESPN2; 98 degree heat index!

Wow...I just put it on. Who's brilliant idea was it to have it in Austin in the month of June? Lol.

Next year too. Good for sprints and jumps.

runn wrote:

Are there any 60+ 800 meter runners out there? I'm 60 looking to get into the 2:20's then hopefully break 2:20 by summer's end.

What mileage do you do? What kind of track workouts?

I coached a lot of good high school 800 guys but none of them were 60 years old!

I was running about 2:09 in my 40's as a reference.

Thanks in advance.

I’ll be 60 in July and I’m looking to break 2:30. Typically 35-40/week. I use Daniels modified so I never do more than 2 hard workouts weekly. Otherwise, I get injured. Two “fast” and four slow days. The fast days are one sprint workout and one interval or tempo workout. I had to take a few weeks off because of work schedule and pollen alergies. I ran a 2:55 coming back from that cold. I lose my fitness quickly these days. 2:30 seems a long way off. Good luck breaking 2:20! What kind of mileage and workouts are you doing?

Allen1959 wrote:

*now at 59.75, I meant to write!

Sixty Two point Eight Zero ;) I need every decimal point;)

Link of my week:

Had a good workout today in the dunes 20 minutes 1:30 up 1 minute down x 8 85 percent MHR up and 75 percent down so I registered for the 5000 Mt.Hood CC on June 22nd sub 19 or bust oh yeah I am on the bubble. Going to just cruise into this one no taper just backing off a bit on the volume.

Charlie,

Completed chemo 6/7/2018. My treatment wasn’t finished, but the most physically challenging was. I would say I am about 90% back to where I was prior to treatment (running wise). I am still on the Portland fence but leaning that direction. You on the other hand need to run and should run.

Igy