50+ Masters Training and Racing Open Forum

Ghost of Igloi wrote:

I have both small hand and feet. :-)

Most men wouldn’t publicly admit that.

?

Big day for me several reasons. My new Saucony Guide 13 running shoes arrived a couple of days ago, and today I unboxed them and tried them out for the first time. My new Timex Iron Man stop watch arrived a couple of days ago, and today I tried it out for the first time. Also this was my third run of the week, and I'm not sure I have run three times in a week all year, till now.

I have only been healthy enough to run about 40 miles total so far this year, including both treadmill and track miles. When I have been healthy enough to run recently, my runs were slow and untimed and I guessed my pace was about 12:00 per mile, if that.

Today was such a nice day that I stretched out my planned seven laps to 2 miles.

I started running with no warm-up but determined at least to get a baseline time for 2 miles. I ran in lane 2 except for a couple of deviations around other people who were in my way. The first lap was 2:49, or 11:16 pace. I thought I could do better as I got warmed up, and I did do better. I came through the first mile in 9:20. I thought, “Maybe I have a shot to break 18:00.”

With one lap to go, I was at 16:03. I knew it would be tough now to break 18:00, but I sped up a little and finished in 18:00 flat. So mile 2 was 8:40, and the last lap was 1:57 which is 7:48 pace.

It was 72 F. and sunny so I worked up a decent sweat but felt fine. It was only 2 miles after all. The real test is, can I run again on Tuesday? Hamstring/hip/knee/lower back, all these things will have their say. Now it’s time to shower and stretch, have a cup of coffee, and glory in my good day.

Nice job Brittle Master. That was a big improvment. I'm sure you are on cloud 9 today, as you should be. I bet you are even planning your next run. Enjoy the success.

Yes, nice run Brittle....

Haha, as we get older, we all have to define success in our own terms, don't we!

*Week 471*

Greetings , 50+ers!

Progress this week; made it 24+ mileson 6 days of activity and actually had 3 Run/Walk sessions. The run portions were Monday: 4x0.5 miles, Thursday: 1.0 + 0.5 miles, Saturday: 1.0+0.4+2x0.3. Most of the run parts were in the 7:30-8:00 minute/mi range, except Thursday's mile which was 8:18, and the last couple of 0.3s dipped in to the low 7 range. A good week, but still so far from real fitness, and sadly I'm a little stiff today.

Glad to see Rick B back! Some fine running by many others. I like the idea of a virtual XC team from this thread. Who knows, some day I might be able to contribute....but not today, that's for sure.

Hope y'all have had (and will have) a good week. Look forward to reading your reports including any virtual races (time trials) you might have done. This ain't over, so stay safe out there!

All the Best!

lucKY2b- nice job with progress. Being a bit sore from pushing a bit is actually a nice feeling. Running 7:30+ is not bad at all. Keep up the gradual progress and you will make that virtual xc team.

Everyone on this board is at different levels. Some are walking, some jogging, some healthy and running well. Count your blessings. Doing something is doing more than most people our ages. I tell people that as long as I am alive I want to feel good. So far so good. At 65 I feel like I am more like 35. I can still keep up with my sons on hiking or back packing trips (or should I say they can stay up with me).

I had another solid week adding more deposits to my aerobic system. I am certain some day it will yield a high return rate. After a 5xmile workout mid week, we took a road trip to Oregon for some business and stayed in Eugene. Of course I got up the next morning and ran several miles on Pre's trails. Yesterday I ran a 12 miler averaging just under 7 min. pace. I like to race but being able to train a few months without interuption is the name of the game when it comes to making big strides. I am still hopeful that things open up by September so we can lace up those racing flats and fly.

Enjoy and love life.

lucKY: Glad to see you getting back out there!

Brittle M 58: Congrats. I don’t know about you but my peers are not only not running, they are dropping dead left and right. A lot of times I post here for context. I’m one of the slower folks but I’m content to be an “average Joe” comparatively. When you are a millionaire and all your friends are billionaires it’s easy to feel poor. But, looking at the big picture we realize how rich we truly are.

Mon = 38 minutes elliptical

Tue = 4 miles with 3@8:24 pace (91 degrees)

Wed = 39 minutes elliptical

Thr = 4 miles easy cemetery

Fri = 40 minutes elliptical

Sat = 4 miles rolling greenway, 3@7:48 pace, (7:40, 7:54, 7:47)

Sun = 4 miles easy

An enjoyable running week. I feel really solid but I’ve still not adapted to the elliptical. I fell like it’s slowing me down for now but hopefully some zip will return to my legs once I’ve adapted. I’m stopping at 45 minutes.

I continue to be disappointed that races keep dropping off the calendar.

Don’t lick any doorknobs.

I guess the good thing about Sciatica is that it can clear up almost as quickly as it hits. Monday I did an easy 9 miles of 800 run/800 walk on the beach. Tuesday I woke up with a literal pain in the butt that was so bad I could barely walk. I have absolutely no idea what I might have done to aggravate the nerve, but I started on Aleve, which got it down to a dull ache. Wednesday I tried to go out for a walk but the pain came back almost immediately. Thursday I walked about a half mile with just a minor ache other than the small downhill sections which caused a lot of pain in my hip. Friday my hip felt mostly OK and I walked 2 miles and stopped taking Aleve. Yesterday I ran a very slow 3 miles on a rolling trail with my son. I had a little ache on the downhills but it was very minor. This morning I went out and did 5 miles of 800 run/800 walk on the beach with no problems. I can feel a little ache at the top of my glute now but it is minimal. I'll try to ramp up the volume a little more this coming week, but also try not to get crazy about getting back to my full training routine too quickly if things don't feel 100% healthy.

Any running is better than no running.

Stay healthy and do your core exercises!

A solid enough week as I returned to a my normal training pattern after last weeks travels.

Mon. A good strong hour and a bit of paddling up and down the Black Caviar stretch of the Goulbourn River.

Tue. A good hard and fast 100 minute mountain bike ride including an 8 km climb.

Wed. A scrambly 4 km of extreme trail followed by a less extreme 10 kms of trail. All up about 100 minutes for the 14 kms.

Thu. Another strong hour of paddling.

Fri. A good hard 1 hr 55 min mtn bike ride with a few 3km hill reps.

Sat. A testing run on steep terrain, just 18 kms but with 700 metres elevation gain. 2 hr 6 min.

Sun. Just a shuffling 5.5 kms of "running in 36 mins. during a 10 km walk. Just because I have done either kayak, bike or run every day this year so didn't want to break the sequence.

A strong endurance week. I was feeling like I had been doing a bit much intensity in all 3 disciplines. This week was all about just staying in that strong effort zone but not going into the red.

More restrictions to be lifted on the 22d. At first glance it looks possible our club races could be held. Wait and see.

We are still getting an occassional community case but no one has become sick from the virus the last month. No deaths for 3 weeks State or Nation wide. State wise our 18th death was April 28 and our 19th May 23 so at the moment things are looking up.

lucKY I am impressed by the lively running segments. Still some dash left in the old legs mate.

We had the most rain Saturday that I can remember while living in Idaho. Like the tropical systems we would get in South Texas. The rain and lightning cut short yesterday’s workout; wrapped up the week with 35 Igy miles. Wednesday’s session went faster than expected, but left me tired, so added a day off. On the Covid front the YMCA had an infected member after my Wednesday visit. That hasn’t worried me too much since I continue follow CDC guidelines while limiting my circulation in our community. In the coming weeks I will swift more of my easy days to swimming with the pool open.

Monday: AM- 2 miles easy; 6 x 150m good speed / 50m easy; 400m easy; 8 x 250m good swing / 150m easy; mile easy; PM- 3 mile walk

Tuesday: 30:00 spin; core; weights; 1,000 yard swim

Wednesday: AM- 2 miles easy; 8 x 600m CV @ 3:09, 3:12, 3:09, 3:15, 3:09, 3:11, 3:09, 3:02 / 1:00 rest; mile easy; PM: 3 mile walk

Thursday: really tired, took day off

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

Saturday: 2 miles easy/walk rain interrupted

Sunday: Off

Igy

Cdb, You are an aerobic machine! I envy your tank. But I reckon you would scold me for not training properly to build up my aerobic volume. Case in point, yesterday my aim was to get a tempo in. Only 2.55 miles but I'm certain I ran it (raced?) too hard. Averaged 6:45 per mile. 6:50-6:40-6:55pace.

I blame Strava as I went after my PR and #1 Age-Grp spot for the "Esplanade Tempo Loop" between bridges on the Willamette River. To truly benefit, or deal better with the point of no return, I believe it best to aim for two loops, with first being a slow and proper tempo pace and the second at a slightly faster pace - or right on the money for my current threshold pace. All Kung Fu Master Po advice from this wise thread welcome for this "Grasshopper Tempo Runner".

I do respect Mr. Jack Daniels however his calculator does not compute for me when I use my current Mile/800 fitness/results. In fact, it's way out of balance for me.

Grasshopper KPdx

I took Monday and Tuesday off from running on a very low-key backpacking trip. Hiked in 4 miles over fairly mild terrain, made camp and spent the rest of the day just hanging out by the lake while our dogs alternately explored the area, swam in the lake, and snoozed in camp. Miraculously there were zero mosquitoes—perhaps because it was cold and breezy, but we’d brought enough clothes to be comfortable even after sundown. Topped off dinner with a campfire and hot chocolate, slept well in the tent all night, had a leisurely breakfast and then packed out the next morning. This was a “warmup” trip to remember how backpacking works (and remind our dogs, who were puppies last year) and make sure all our gear is in good shape. We’re planning a much more adventurous trip in about another week.

I ran Wednesday through Sunday for a total of 55 miles, none of it hard. The prednisone is keeping my PMR under control but I’m hesitant to push my luck particularly when there are no races on the horizon.

lucKY2b, that’s good progress—keep it up!

Brittle Master, it must feel great to do some real running. I hope your body cooperates with the recovery.

Coureur des bois, running in Eugene must have been fun and that’s a good solid 12-miler.

Rtype, I totally agree with you about being happy just to be alive and running at all.

ogII, indeed any running is better than none and I hope your sciatica settles back down.

Mopac, I continue to be impressed with the variety and toughness of your workouts and good luck with getting some races going down there.

Igy, sounds like a good week. Do be careful at the Y. I’m not generall a proponent of hiding under the bed but I think the gym is the very last place I’ll return to, even after they’re allowed to open (which they’re not yet in California).

Wishing everyone a healthy and successful week.

Nothing sexy at all about my training week...perhaps a hard 2 nile tempo run on the return side of an out and back 4 miler was the sole highlight.

Did manage 32 miles...'streak' at 532 days...681 miles year to date...112,039 lifetime.

Merely staying in motion while I await a confirmed date for late Fall, and much overdue foot surgery.

'Train don't strain'

your pal,

MF

Rick if you are looking for races the CNW all-comers start again on 7/8. By August I am sure a number of road races will show up also.

Congrats on the 112K miles! I saw you had a blurb on the Bob Hodge book Tales of the Times; i hope they gave you a comp copy. Very enjoyable read -- as advertised, it was like listening to an old pro tell stories. i lived in Boston for several years in late stages of the GBTC heyday so knew a lot of the names and accomplishments, but not from behind the scenes.

One factoid that impressed me about their depth -- 1979 national champion X-C team had Bruce Bickford outside their top 5. When i was a JV cross-country runner I saw him demolish everybody on our varsity (including a 4:02 miler, another guy who made finals of Olympic Trials 1500 a couple years later, etc. etc.) over 10k--one-man wrecking crew.

enjoyable week for me as I got to halftime in 12-week 5k program:

M 8 miles

Tu 13 double

W 8 incl. 2 X 10:00 (2:00 jog) at 1-hour race pace (thru 2500 meters in 9:55/9:56)

Th 10

F 9 with drills and strides

Sa 8

Su 15 with some hilly trails in middle

I'll cheer for the 60+ virtual team but am 13 months away from qualifying.

have a great week,

Dave

Nice performance Brittle. That is encouraging to increase pace throughout the run. Shows you have more speed in you than you thought.

M - rest

T - Plan was 6X800, getting faster but improvised due to some breathing trouble on 2nd rep, and did 800, 700, 3X 600, 300, 400, 500, 3X 200 as progression (getting somewhat faster) with short recoveries (200s were 37, 39, 37) - 39 was into headwind, 37s had tailwind.

W - 8 or so

Th - speed work on turf: 4 min threshold followed by 8X 1 min getting progressing faster

F - 7 point something.

Sa - mile sim on road: 1/2 mile 2:41 (90 sec recovery), 1/3 1:40 (60 sec recovery), 1/5 1:04 (40 sec recovery); 1/8 40 sec.

Su - 12

~55, ~7.5 hr

Virtual events coming up

Brooklyn Mile next weekend; our 60s+ club virtual race over 4th of July