50+ Masters Training and Racing Open Forum

Texas runner, I bet you ran a fast 5k when you were young! Last time I broke 17:00 I was a kid of 38...

OK Charlie here are my last three workouts. Forgive me for my tardiness.

Thur 5/28

5 sets of 200-200-400

Rest = 200jog-400jog-200jog

Splits were

Set 1 40-39-84

Set 2 39-39-81

Set 3 39-39-81

Set 4 38-38-79

Set 5 37-37-78

This workout is deceiving particularly with that 200 jog rest after each set. It wipes you out if you do everything close to 1500/Mile goal pace.

Mon. 6/1

Aborted Mile Time-Trial at 1000m mark 3:18

5 min jog/break then reset for a ”workout”

2 x 300 with 60sec rest 58-58 3min break

4 x 200 with 75sec 200jog

37-36-35-33

The failed TT was a classic example of not embracing the hurt. Wimbed out by 800m at 2:40 then pushed a 38 next 200 for a decent 1000m. As y’all well know these things require practice best done through real racing physched up stuff.

Wed 6/3

Wanted to rebound from Monday’s failed TT.

4 x 200 with 65-75sec 200jog rest

39-39-39-37

3 min break

2 x 600 with 5min jog rest/break

1:56-1:53

4 x 200 with 75-80sec 200jog rest

34-36-36-33

I am sore from both of these ”spiked-up” sessions

Next up - Monster Workout on the road Sat

These guys are good wrote:

#stayathome wrote:

I wonder if the fellow on this page who bragged about getting an illegal hair cut gave any thought to the possibility of the barber losing her license. Probably not. If he didn’t care about people’s lives, why would he care about their livelihoods?

It's just too bad that we didn't modify how haircuts could be done during these lockdowns and follow how China did it.? And I think the Chinese know a thing or two about living with pandemics. ?

https://youtu.be/pyelx99_zFs

I liken these Covidiots to the rioters. That could not care less about who they are hurting. They believe they are above the law.

KPdx ,Thanks for the update.

Aborted mile TT turned into lemonaide!

It would be interesting to measure your blood lactate levels especially right after that 1000.

Onward!

Big Red

That was a long time ago!

Low 15 when I was young.

Just signed up for 800 1500 and 5000 2.35 per event whada deal

Info and signup here:

https://www.mastersrankings.com/2020-worldwide-virtual-masters-challenge/#comment-8447

Sunday run already in for a couple of hours?.

If someone is interested:

Mo 10x100m with slow walk back. spikes, average of 14.0, no niggles, happy

Tu 8.5 miles easy

We 1h jumps and sprints uphill

Th 8.5 miles steady

Fr off, recovery

Sa 10x400m uphill with jog down, happy with my honest labour and finding the right intensity

Su 1:30 h easy in the hills

Have a good next week! BR

You are quick Newbi. My best ever 100m was 14.4 at age 24 or 25.

My week was messy as expected.

With internal travel restrictions lifted we took off Monday for a trip along Australia's most famous road The Great Ocean Road. Normally packed with tourists year round but we had it almost to ourselves.

Mon. Pre trip 66 min mtn bike and 32 min kayak in cold and windy conditions.

Tue. Stopped for the night in usually tourist packed Lorne. It was a bit of a ghost town.

I ran up to the spectacular lookout point at Teddy's Lookout. A few other very steep hills tossed in. 8 kms in 56 mins with 270 metres elevation gain.

Wed. Finished our day in beautiful Port Campbell.

A mixed bag run of 9 spectacular kms inc 4 x 350 metre hill reps. 56 mins. 170 metres elevation gain.

Thu. The best of the coastal scenery. The Arch. London Bridge. The Grotto. The Bay of Islands. The Ramp. Loch Ard Gorge. Gibson's Steps. Ran up the steps.

We stopped at Camperdown and I ran the 2km climb up Mt Leura (extinct volcano)descended then scrambled up the 40% grade climb to Mt Sugarloaf peak. I charged

a twisting xc descent at 4 min km pace then climbed back up the steep side of Leura before a flying (for me) last downhill km in 3.50. Gut buster run 7.4 km 43 min 250 m elevation gain.

Stayed the night in Ballarat.

Fri. Back home. Fast 63 min kayak.

Sat. Fast 88 min mtn bike.

Sun. 32 min kayak. 8 km run last 3 km in 12.30.

*Week 470*

Happy June, 50+ers!

Bit of a regress this week as I only got 18 miles on 5 days. Even though I'm off contract, I just had so much finish-up work to do this past week. Did walking 3-4 miles Sun, Mon, Tue, then 5+ on Wed , then my knee was kind of bugging me, but I had to do mowing Thursday, so I mowed anyways...stayed off it Friday, and did another 3+ on Saturday. All walking, hopefully it'll be a better week coming up.

It occurred to me that other than a quick trip to my office early on, I haven't ventured further than a 3-mile radius from my house in something like 10 weeks now. I'm grateful that I get to live in this safe little bubble on the near south side of Lexington; I sympathize with those who don't feel so safe.

Wish I had better returns this past week, looking forward to a summer w/o academic work. Some fine running by a bunch of folks and newcomers (welcome). Have a great week everyone, and stay safe out there!

All the Best!

Good morning. Heavy rain here today, and looks to continue into the evening.

Last week, I received a phone call from one of my teammates from Oklahoma State. Turns out we were Nike’s first sponsored championship team when we won the USTFF Cross Country Championships in 1972. Exchanged a couple of emails with the Nike historian on my experience acquiring and racing in the Nike Moon Shoes. It was fun to scratch the head and remember events decades ago.

Training took a significant step-up with the YMCA open (40 Igy miles). The swimming pool will open Monday, so I plan on adding that training modality this week. The numbers of participants remain well below normal, somewhere close to 90% fewer.

Monday: AM- 1.5 miles easy; 8 x 150m good speed / 50m easy; 400m easy; 8 x 200m good swing / 100m easy; 1200m easy/walk; PM- 3 mile walk

Tuesday: 50:00 spin; core; weights

Wednesday: 1.5 miles easy; 3 x 1200m tempo @ 6:35, 6:28, 6:17 / 400m easy; 1200m easy/walk

Thursday: AM- same as Tuesday; PM: 2 mile walk

Friday: AM- 50:00 spin; PM- 3 mile walk

Saturday: 6 miles easy/walk

Sunday: Off

Have a good week.

Igy

It's been a crazy week of training and racing for me. I tried to keep up my miles for the Run the Ridge 500 Challenge while mixing in 2 virtual duathlon races. I have to say I like the convenience of virtual racing but it's mentally tough to dig as deep when you're running alone. My husband tried to make the races feel more realistic by making me wait in line to use the bathroom and removing all the TP ;-) and I did get butterflies just like a "real" race.

Sun 11.0 Easy, 17.7 mi biking

Mon 6.2 Easy

Tue 6.1 Easy

Wed International DU USA: 5k in 26:23, 28.4 bike in 1:05:00, 5k in 26:31. Currently 5th OA

Thu 6.3 very easy, legs are tired

Fri 2.0 legs still tired

Sat Sprint DU USA: 1mi in 8:43 (ugh), 12.4 bike in 32:35, 2mi in 16:32. Currently 4th OA

This week I'll be trying to move up the ladder in the Ridge Challenge. After two weeks, I'm in 42nd place with 83 miles. Three runners have over 200 miles! I'll stay at about 40mpw or I break down. I'm heading out for 10 miles this afternoon once it warms up a little; it was 38 degrees this morning.

Long May You Run!

I think I'm pretty well back to properly recovered after paying attention to my HR monitor and cutting back the miles early in the week. I'm going to try and get back to my mileage goal this coming week but keep the effort as easy as possible until it's clear I'm fully recovering from the runs. My resting HR, which had gotten up around 52 for the last two weeks, dropped down to my normal 44 on Friday and has stayed there for the last three days. I still managed to get in 49 miles for the week -

M- 7 mi walk with strides

T- 3mi of jog 800/walk 800

W- rest

Th- 10mi with 1mi walk and 9mi of jog 800/walk 800

F- 10mi with 1mi walk and 9mi of jog 800/walk 800

S- 10mi trails with my son at 9:20/mi

Su- 9mi with 1mi walk and 8mi of jog 800/walk 800

Healthy running to all!

Aargh! After being forced to wait a month to do a second round of blood tests, all of which were completely consistent with my diagnosis of PMR, the primary care physician wouldn’t diagnose me and instead referred me to a rheumatologist, who I can’t see for several more weeks. So I was in the business of rationing my remaining prednisone and wondering what do to. My wonderful husband came to the rescue on his Friday morning bike ride, running into another physician he used to lift with at the gym. This guy knew all about PMR and the standard treatment protocols off the top of his head and agreed to call in a prescription for prednisone after talking to me on the phone briefly to satisfy the requirement of a consultation with the patient. He also gave a favorable review of the rheumatologist I’ll be seeing in a few weeks. Now I have some breathing room and some confidence that I won’t have to slide back into being completely crippled. I seem to have lost all power in my legs but running otherwise feels fine. I’m chugging along at 9:30-10:00/mile pace but feeling good. I ran all 7 days last week and got in 76 slow miles. Next week will be lower running mileage as I’m planning a brief overnight backpack trip on Monday and Tuesday, hoping to squeeze into that golden window between the snow melt and the mosquito hatch. lucKY2b, I think I’d go stark raving mad if I had to stay within a 3-mile radius of home for 10 weeks! Our weekly sojourns into the mountains (where there are almost no people = very safe) have definitely kept my morale up during this time. Our administrators are taking teeny tiny baby steps toward letting us back into our research labs. I would love to resume doing the most interesting part of my job. Perhaps in a few weeks I’ll actually be going in to work 2-3 days a week. Imagine that!

SCgal wrote:

My husband tried to make the races feel more realistic by making me wait in line to use the bathroom and removing all the TP ;-) and I did get butterflies just like a "real" race.

That's funny! I'm impressed at how you're finding ways to keep motivated.

Texas runner wrote:

Coyote...maybe they should be characterized as TT. I know I could not go 16:45, maybe 17:30 if I had a good day.

Sounds like a good workout for you, and 17:30 is really strong for 60+.

Good to see you signed up for two races for virtual WMAs, Charlie I'll have to look at and see that figures in, I was planning on 15K TT at about that time, but may reconsider timing.

Things are coming along here. 57 miles for the week and three (well 2.5) workouts, Tue, Thr, Sat.

Tue, reps on the track 1200 down to 200, and getting faster with each shorter rep from ~10K pace to sub mile race pace on the 200. Thr was fast fartlek on the grass with 2X 90 sec, then 2X1 min. And Sat. I did 2X 2K and 1X 1.6K threshold in brand new Endorphin Pros, dropping roughly 8 sec/mile from previous threshold workouts this spring. 13+ easy today.

amkelley wrote: lucKY2b, I think I’d go stark raving mad if I had to stay within a 3-mile radius of home for 10 weeks!

Shh...I think you're on to me. ;-)

....and hang in there inre: seeing the rheumatologist.

As always, a bunch of impressive training stats...dang.

Had a down period last week post-cortisone shot...but back on it this week.

Just 29 total miles, but passed 112,000 lifetime on Thursday.

Our local high school track has re-opened so I got myself mildly re-acquainted with it and did two super short speed sessions...the first in months...fun ladder yesterday 100-200-300-200-100...I told you it was short.

At any rate, thrilled to be running around in circles once again.

Wishing everybody a fine week

your pal,

MF

40% grade! i think I'd fall over backward. nice going........

Mopac wrote:

We stopped at Camperdown and I ran the 2km climb up Mt Leura (extinct volcano)descended then scrambled up the 40% grade climb to Mt Sugarloaf peak.

.................good week for me getting used to hot/humid DC summer weather again. Left knee sore but manageable thus far.

M 6 miles

Tu 10

W 8 w/ 4 X 4:00 (3:00 recovery) at 5k pace [thru 1000 meters in average of 3:43]

Th 12 on trails with trip-and-fall incident caused by the other guy (tree root)

F 12 double incl. form drills and strides

Sa 8

Su 14 with 4 X 1:30 hard uphill (5:00 recovery)

After this morning's run, my wife and I celebrated our Larry Bird anniversary (33) with canoeing on a lake near here -- beautiful day.

have a great week,

Dave

Unfortunately I had a bit of a relapse with the calf/Achilles this week. After a successful, albeit abbreviated, run last Sunday, I headed out Tuesday with a plan to slightly increase the volume from Sunday. Though I was successful, the soreness returned late in the run. I gave it the usual ice/massage/heat treatment in anticipation of doing at least the same volume again on Thursday, but it was not to be. Thursday’s run started well, but the leg got sore and tight early in the third mile and I decided to call it quits. More treatment and an extra day of recovery got me to today’s run which was pretty much uneventful, though I limited myself to about 60% of my typical volume out of an abundance of caution. So I only totaled about 10 miles of actual running (no fluff) for the week, but I am cautiously optimistic about bumping that number up in the coming week. Fingers crossed!

Sun: 41’ CR; body wt ex + med ball routine

Mon: off

Tues: 49’ CR; body wt ex + med ball routine

Wed: off

Thu: 24’ CR

Fri & Sat: walk w/ the bride

Sun: 32’ CR; body wt ex + med ball routine

Best to most!

CM RE: Virtual WMA not sure how many events I will run over the 15 day window. Figured it was worth supporting and kinda interesting.

50 minutes a day of slow jogging , sand dunes and grass all barefoot.

Tuesday South Eugene Track 4x400 full recovery

87 kinda a warmup , 80,79,75 practiced staying relaxed

Friday 16 minutes of speed play in the dunes

Saturday 4x30 seconds all out sand dune hill

Onward!