50+ Masters Training and Racing Open Forum

Old D3 runner wrote:

Regarding fluff... There was a discussion here awhile back as to what constituted “mileage”. There were posts supporting the idea that “mileage” reports should only include running miles, while others supported the idea that “mileage” could include ancillary activities. In the post that triggered Igy, I believe the poster is trying to say that his mileage was all running and did not include biking, walking, weight lifting, etc.

Ransome but not a lot but did do a lot of fluff fortunately fluff is legal here in Oregon.

Seriously last 3 months been running 2 days a week for a grand total of about 6 miles a week .

How much had I been running? Every day 45 minutes 90 percent easy 10 percent lt

How much weight have I gain? ZERO ,well maybe 1 pound

How much running racing fitness have I lost? guesses for the mile 10 seconds, for the 5000 60 seconds.

How long would it take me to "regain" racing fitness? 3 months.

Has my slow decline in racing fitness bottomed out? not sure and might not find out cause I feel like running more

WADAle Announcement

PEDS well the biggest PED of all is running ! Just look at all the top dogs they run way more than 6 miles a week and that is not fair it probably is a danger to their health as well so we will be capping weekly miles at 6 with no more than 1 mile faster than 70 percent of max heart rate. All runners who run suspiciously fast will be tested for mileage abuse we have blood test that can identify high mileage excessive mitochondrial development too many capillary beds excessive blood volume low resting heart rate low blood pressure anyone caught doing more than 6 miles a week will be banned from the local 5k s for a month or so unless they profess their guilt and swear to quit doing the training. Fluff often times can muddy the waters. Their will be lots of mileragers claiming fluff is why the flunked the test . If you engage in fluff you first need to get a TUE for the fluff. This is a lengthy expensive proceedure but totally necessary so we can maintain our control over you .

Ghost of Igloi wrote:

I can’t imagine running a big city half/marathon. Sounds like a lot of effort and hassle just to get to the starting line, let alone the finish line. Congratulations on your perseverance.

My sentiments exactly. I have no desire to run one of those mob-scene races. I'll stick to my local events, which have somewhere between a few hundred and a few thousand runners in multiple races and have the logistics figured out to handle the number of runners they have without any hassles.

Nice job of running under the conditions. It sure doesn't help to have that sort of stress before the race even starts.

Congratulations on your PR, short course or not! Finishing in second place with no one pushing you...we should all have such troubles...

Catching up and missing the chats, but have really been banged up in a less than fun way. Finally gave in to seeing a Sports PT and by lower back is better d/t nightly stretches, strengthening, therabands, etc. but not entirely. Wonder if I have had arthritic changes that finally flared, too. Anyhow, walk/run/walk/runs for the last couple months, and getting in a total of about 32 miles weekly with that. I'd rather be outdoors in running gear and doing a 15-17 minute mile than wasting time going to a gym and seeing so many on their phones and sitting on their weight machines and doing nothing. So call me a grouchy old runner? I felt pretty good about going 4 miles under an hour last week, Garmin-certified!

I love using a Garmin, and just got a new 245, it thinks I work too hard! But when it thinks my walks are the basis, I get that. It'll adjust. As someone who only ran by feel/effort for 35+ years, and never by heartrate, it's a fun thing to see. I am just a numbers guy, so I like to track my mileage to the nearest 1/4 mile. I do have a 230 that I'd part with for almost nothing, now.

Had a shinsplint flare-up, too, so must be cautious, we will be traveling next week and I truly want to enjoy the time off work.

Training is, go hard, go less hard, go easy to get rid of soreness, go hard again, Repeat. Wondering if my back pains are food related, so am considering foregoing any milk products. Wish we could be at Nationals, Jane is dealing with PF issues now.

I love my NIKE's, Brooks, and HOKA's, use them all in various rotations. What's important to me these days is to forestall (sp?) age-related declines in health as long as possible, and enjoy the joys of healthy living as long as possible. Joy to all and hope to see you all on the roads sometime!

You make a lot of sense. The program under discussion is only used by a lazy or unknowledgeable coach and is not a good fit for most. You are correct that paces should be based on the appropriate percentages depending upon what the goal of the workout is. These are not really difficult to calculate and can be applied to each individual on a team using a spreadsheet.

Thank you for your well thought out input.

??

Ghost of Igloi wrote:

??

I do not understand this. Please explain.

I love peanuts. Sorry, something that just came to mind when I read your post.

I think the key to the FIRST Program is specific repetition, interval, short tempo, and long tempo sessions interspersed with cross training in lieu of easy running. The paces illustrated are fairly similar to Daniels VDOT schedule, perhaps slightly more challenging.

Coach X wrote:

Ghost of Igloi wrote:

??

I do not understand this. Please explain.

It is an insult. Igy tends to go down that road when he feels threatened.

Macy wrote:

Coach X wrote:

I do not understand this. Please explain.

It is an insult. Igy tends to go down that road when he feels threatened.

?

“The approach of doing other types of exercise other than a single-sport discipline really helps you become better balanced with your fitness,” says Scott Murr, an exercise scientist and one of the directors of the Furman Institute of Running and Scientific Training (FIRST) at Furman University in Greenville, S.C. “When you’re in your 20s, you can get away with solely running to some extent, but, especially as you get older, you’ll need to supplement with other activities.”

Apparently a fine example of a lazy and unknowledgeable coach.

Funny really if it wasn’t so sad. And I am the one that feels threatened

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“Swimmers have amazingly flexible ankles because of the constant motion while kicking,” Murr said. “The more you swim, the more flexible your ankles become. If you can get a runner’s ankles to become more flexible, you get greater range of motion and are able to push off a little further.”

I find this to be a big benefit and I have experienced fewer lower leg issues. If you think about it keeping the ankles flexible acts as a shock absorber.

“I think that if you have running-related goals, you should make your training have the most chances of carrying over to your running,” Murr says. “Rather than riding with a lot of resistance and pedaling at 75 RPM, I think you’re much better reducing the resistance and getting your cadence up to 90 to 95 RPM so you can train your legs for that fast turnover.”

My biking routine is alternating 3 minutes 70-90 RPM followed by 2 minutes standing at 50-60 RPM. Sessions are usually 30-60 minutes.

Wow. Someone was certainly triggered.

Macy wrote:

Wow. Someone was certainly triggered.

Of course it is all your/their plan. The difference is I actually have a lot of experience/knowledge on the topic so you/they are outmatched.

So sorry.

Unhappy to be home but glad to see Joe Sheeran and Greater Lowell in great form @ Club Nats 60 div today. Hope to join 65 & CM back in the ranks of the healthy and back to racing in 2020. Hope everyone in PA has a great time and gets home safe.

Mike

Shout out to old guy II just off the podium in M70 in 4th and number two man on 2nd place team. Running 7:13/mile for 8k. Great run.

Igy

El Coache wrote:

Unhappy to be home but glad to see Joe Sheeran and Greater Lowell in great form @ Club Nats 60 div today. Hope to join 65 & CM back in the ranks of the healthy and back to racing in 2020. Hope everyone in PA has a great time and gets home safe.

Mike

Congrats to all that competed. Looking forward to stories. Great to see John Barbour back after a couple of years away due to injuries. And Joe Sheeran. The guy won his race 60+ by a minute averaging 5:47 and age graded over 92 in all that mud. The guy is not human!