50+ Masters Training and Racing Open Forum

I doubled for six straight years 1970-1976. During the Igloi/Douglas years that was 13 training sessions a week (one on Sunday). As a coach I had my teams (distance runners) double 3-5 days a week. As a master I did my best performance doubling in my mid-50s. I do a modified version for a soon to be 69 year old. Today for example I did a morning 6 mile hill repeat on trails morning workout and in the afternoon a 2 1/2 mile walk.

rdb sorry to hear about your achilles and hope some rest and a little bit of rehab gets you back soon!

Dardee, yes that's a tough double and you are wise to back off a bit.

Charlie you always have an interesting approach and perspective and it's good to see you finding what works for you.

Hoping I can post again.

My last month.

Aug. 5. 3km I. rowing. 2km steep shuffle 22min. 40 min min bike.

Aug 6. 1 hour kayak.

Aug. 7. 16 km hilly forest run 1 hrs 37 min.

Aug. 8. 61 km wild windy road ride 900 metres elevation gain. 2 hrs 30 m.

Aug 9. 45 min river kayak.

Aug 10. Club run freezing and howling gale. 8 kms relaxed in 37 mins.

Aug. 11 5 km club run 22.40 finished off well (4.10 last km) 3d km is steep and sketchy (4.46).

Aug 12. 45 min kayak.

Aug 13. 1 and a half hour mtn bike.

Aug 14. Pulled up sore after running a few easy km. Left knee (ITBish).

Aug 15. Steep 33 min shuffle and a36 min spin on the mtn bike

Aug 16. 40 min spin on mtb and 25 min steep shuffle.

Aug 17. 33 min rd bike, 25 min jog, 25 min kayak.

Aug 18. Pulled out of 3.2 km club run after 1 km (4.13) left knee sore then right hammy spazzed a couple of times too.

Aug 19. 3 km I rowing then 24 min steep shuffle then hilly 30 min mtn and a 24 min kayak.

Aug 20. Steep 3 km shuffle in 38 min and 40 min mtn.

Aug 21. 40 min jog before giving it away and walking home. Both L knee and R hammy iffy.

Aug 22. 50 min kayak.

Aug 23. From out of nowhere I smacked out a new 55-59 on the Mr Ida Tower ride. Moved up to 12th all-time on Strava. 24 km mtb in 75 mins.

Aug 24. Easy 38 min jog felt ok. Decided to lineup tomorrow in club final.

Aug 25. Club champs in Woodvale Forest 6.5 km in 29.30. I ran the same course 2 months earlier in 29.15. Struggled to stretch right out but happy enough with the run.

Aug 26. Turned 60. Half hour ride into forest then 20 min jog then 1 hour spin back home.

Aug 27. As above.

Aug. 28. Hilly hour and a half hike.

Aug 29. As above but donned a 15 kg vest.

Aug 30. 40 min kayak.

Aug 31. 80 min mtb.

Sep. 1. 13 km run/490m, 90 mins Inc a climb up Stafford Lane in sleet (1.1 km /180m).

Sep 2. 1 hour kayak.

Sep 3. 2 hr mtb.

Sep 4. 10 km run 900 metres elevation gain. Inc The Beast 1 km/300m.

Sep 5. 1 hour kayak.

Sep 6. 47 km windy road ride 710metres elevation gain 1 hr 55 min.

Sep. 7. 60th Birthday Party jog. 6 steep kms managed to roll down the hill in 4.40 kms. Knee was pretty tight.

Sep 8. Hiked an hour.

Sep 9. Indoor row 3kms then 30 mins kayak. Off to Fleetwood Mac concert in the evening.

Sep. 10. Easy 50 min mtb spin.

Thinking of taking a week or two off running to give the left knee some time to repair.

Ghost of Igloi wrote:

He is about five years older and looks like he received bad devices you see on the instance settlement commercials .

You lost me there.

oId guy wrote:

Ghost of Igloi wrote:

He is about five years older and looks like he received bad devices you see on the instance settlement commercials .

You lost me there.

Hip and knee implant device “insurance settlement commercials.” I was typing on my smart phone 4S small screen. If I mistype I get some strange auto correct I miss. Anyway the Doc looks pretty feeble for his age.

Good grief, that's a lot of miles, even if slow! (9-9:30 pace surely qualifies as "slow" for someone who can run sub-6:30's for 10 miles.) I hit 100 miles in 7 days exactly once in my life, about 29 years ago during serious marathon training, when I happened to do long runs on a Sunday and then the following Saturday. Certainly not something I could have done regularly even in my 30s, and I wouldn't dream of trying that now. But if you enjoy it and you have the time to do it, and it's working for you, that's great!

Mopac,

I was thinking of you the other day and how I missed your post. “Run up Roo Hill” for example, and now out to a Fleetwood Mac concert, as well as turning 60. Take care.

Igy

Allen1959 wrote:

Igy -- Your progression - in health and fitness - is inspiring. I'm taking a closer look at your schedule. It seems a few here have incorporated walking ... that would be difficult for me. For some reason it seems to stress my lower back. Never liked to walk ...

Allen, have you considered working more arm swing into your walk? Looks a tad dorky, I admit, but that simple motion forces me to mind my core as I walk and keeps the back in line.

maurits wrote:

My running week was focused on recovery from a hamstring problem. It seized up during a hard-ish 400 two weeks ago on Tuesday; I spent the rest of that week limping/walking a mile or two a day just to try to get some blood flowing through the hamstring. By this past week, I was ready to try running carefully.

Maurits, have you done much active isolated stretching (aka rope stretches) post-run? They have a good reputation for opening up quads and hammies. I do AIS once a month using the Wharton video and rope.

KCgeezer wrote:

Allen1959 wrote:

Igy -- Your progression - in health and fitness - is inspiring. I'm taking a closer look at your schedule. It seems a few here have incorporated walking ... that would be difficult for me. For some reason it seems to stress my lower back. Never liked to walk ...

Allen, have you considered working more arm swing into your walk? Looks a tad dorky, I admit, but that simple motion forces me to mind my core as I walk and keeps the back in line.

Another tip is too make sure you are leveling your hips and fully planting your foot. Like in running think about proper mechanics: walk tall, slight forward lean at ankles, hips level, proper foot plant. Avoid just logging the volume and forgetting about body position.

That is a good suggestion about the active isolated stretching. I used to do that more actively than now. I still have the Whartons' book somewhere, and a rope that'll serve. (Also, I think I ran against Wharton Jr. in a marathon once :-).

And yes, my slow running is fairly time consuming; I manage it only by getting up around 5am so I can do most of it before the rest of the family wakes up. Actually, for me, it would be much more invasive to my schedule to double -- after work time is pretty much reserved for the kids until they go to bed.

We had some discussion a few weeks back on marijuana for various running related issues. Evidently it’s use in vaping may be linked to several recent lung infections and death.

https://www.google.com/amp/s/beta.washingtonpost.com/health/2019/09/10/sixth-person-dies-vaping-related-illness/%3foutputType=amp

Yeah, I've read that you had some pretty good performances over the past few years. I had surgery myself for compartment syndrome at age 30 (I only had the issue on one side but I had them do both since I was going under anyway) - never regretted it (although every situation is different and you'll have to figure out what to do in your own particular case).

I'm at least a level below most writing on this thread - was able to get 70% age-group (versus the single age record - or older, if applicable) at 5K (22:23), 10K (46:18) and the Half (1:41:57) early in 2019. First time I had ever done that - but had never really tried before. That's right about my limit. I'd like to get the Marathon also but I need to run under 3:35 to do that - it's either that or wait about four years and make an attempt at age 61 (when I would only need to run something like 3:41). And that's if I can even get and stay healthy enough for an attempt.

I did my second run today and felt a lot better and actually did 4.6 miles at a 9:58 pace. One of my thoughts is not to try to accomplish any race goals in 2020 but instead to see if I can run/walk 100 miles in 24 hours...

100 miles in 24 hrs? That sounds crazy at your age - isn't that kind of stuff what the youngsters do? (and some of them end up chronically injured). I think your times are very impressive for your age, especially for someone to had prior compartment syndrome surgery (fasciotomy?) Sure, there's some speedy guys out there but that simply comes down to superb running and aging genetics...no surprises there.

To put this in perspective; I'm late 50s (around the same age as you?), and though I'm dealing with 2 arthritic joints and some other chronic injuries, my best 5k time this year is a dismal 25 and change! And the last 10k that I did a few years ago I barely broke 50 and had to walk some of it! So you're blowing me away by more the 2 mins in the 5k and 4 mins in the 10k. In fact, my arthritis flared up so bad after that race, I couldn't run for 2 weeks and spent that time icing a lot and doing non-weightbearing activity.

IMO, you've got some speed with those times. How many people your age can run those kinds of times let alone run at all! But of course if we compare our times with some of the mutant performances out there, then we're all pedestrian and should probably hang it up. Lol.

Ghost of Igloi wrote:

We had some discussion a few weeks back on marijuana for various running related issues. Evidently it’s use in vaping may be linked to several recent lung infections and death.

https://www.google.com/amp/s/beta.washingtonpost.com/health/2019/09/10/sixth-person-dies-vaping-related-illness/%3foutputType=amp

Incorrect. It’s not the use of marijuana that is the problem. It is the byproducts associated with vaping liquids that is the issue. People vaping non-marijuana liquids have also been affected.

To be clear, this is not the same as vaping marijuana flower. That has not been associated with this kind of health risk. Rather that method of ingestion is widely believed to not have any health risks.

And of course, this has nothing to do with CBD which was a major part of the earlier discussion here.

Terpene Ted wrote:

Ghost of Igloi wrote:

We had some discussion a few weeks back on marijuana for various running related issues. Evidently it’s use in vaping may be linked to several recent lung infections and death.

https://www.google.com/amp/s/beta.washingtonpost.com/health/2019/09/10/sixth-person-dies-vaping-related-illness/%3foutputType=amp

Incorrect. It’s not the use of marijuana that is the problem. It is the byproducts associated with vaping liquids that is the issue. People vaping non-marijuana liquids have also been affected.

To be clear, this is not the same as vaping marijuana flower. That has not been associated with this kind of health risk. Rather that method of ingestion is widely believed to not have any health risks.

And of course, this has nothing to do with CBD which was a major part of the earlier discussion here.

Smoking any substance is not healthy for the lungs and respiratory system.

Terpene Ted wrote:

Ghost of Igloi wrote:

We had some discussion a few weeks back on marijuana for various running related issues. Evidently it’s use in vaping may be linked to several recent lung infections and death.

https://www.google.com/amp/s/beta.washingtonpost.com/health/2019/09/10/sixth-person-dies-vaping-related-illness/%3foutputType=amp

Incorrect. It’s not the use of marijuana that is the problem. It is the byproducts associated with vaping liquids that is the issue. People vaping non-marijuana liquids have also been affected.

To be clear, this is not the same as vaping marijuana flower. That has not been associated with this kind of health risk. Rather that method of ingestion is widely believed to not have any health risks.

And of course, this has nothing to do with CBD which was a major part of the earlier discussion here.

I guess you missed this from the article Ted:

“The national investigation has not identified any specific vaping or e-cigarette products linked to all cases. Many patients report using vaping or e-cigarette products with liquids that contain cannabinoid products, such as THC, the active ingredient in marijuana that produces the high.”

My point has been and remains the CBD products have not thoroughly been tested as to their efficacy or possible dangers. The moral question of plugging state budget holes by using marijuana sales is one I have an opinion on, but is not the point.

Igy

Think This One Through wrote:

Terpene Ted wrote:

Incorrect. It’s not the use of marijuana that is the problem. It is the byproducts associated with vaping liquids that is the issue. People vaping non-marijuana liquids have also been affected.

To be clear, this is not the same as vaping marijuana flower. That has not been associated with this kind of health risk. Rather that method of ingestion is widely believed to not have any health risks.

And of course, this has nothing to do with CBD which was a major part of the earlier discussion here.

Smoking any substance is not healthy for the lungs and respiratory system.

Vaping is not smoking.