Charlie...by the way...I am virtually certain you are on the right track with your training approach for people with our chronological age and training age. I know you are naturally a bit more of hybrid between speed and endurance...whereas I am heavy on the endurance...so just trying to figure out how to customize your approach to myself. There is no question running on softer surfaces has become far more effective...with smooth sand likely being the ideal.
Hi Brittle Master,
My desired endstate is simply being fit enough to do 800m race specific workouts on the track one time per week, i.e. on weekend. That is my joy of running, coming out the final bend with good speed and push it to the line. My fly high. During the week I have no time going to the track. From Monday to Friday I am training from 6.30 to 8:00 am. Here, my joy is the nature, day dreaming and relax/stress release. And, my workouts are not hard. I am 49 and preparing to become a member of M50+. Therefore, my name. Things will be different in 10 years time.
For recovering the harmstring I gradually picked up fast running, strenghtening and stretching. Heard a sprinter saying that only a stretched/flexible muscle can run fast. I had quite some pulls from younger times and idiotic training not following the coach. At a certain point in my 40s, I imagined scar tissue will limit my harmstring forever. Thought, I wrecked it. Not true. Cautious weekly fast running (e.g. 100s) with weekly drills and jumps on another day as well as stretching daily my harmstring did the trick during the last 2 years. Now, I think my hammy was just week and scar tissue can dissipate. However, it took 2 years and I still feel that specific muscle sometimes during long runs or other occasions. This reminds me to devote a part of my workouts to injury prevention. That is the reason why I am doing these weekly jumps and drills uphill. I believe they keep me healthy.
BR
Ghost of Igloi wrote:
Unfortunately Covid 19 cases are up 100% in two weeks in Idaho. I have remained cautious in my behavior, but others have returned to simpler times too soon.
Igy
Remained cautious? You mean like when you bragged about sneaking out to get a haircut before it was allowed? Can you say “hypocrite “?
#stayathome wrote:
Ghost of Igloi wrote:
Unfortunately Covid 19 cases are up 100% in two weeks in Idaho. I have remained cautious in my behavior, but others have returned to simpler times too soon.
Igy
Remained cautious? You mean like when you bragged about sneaking out to get a haircut before it was allowed? Can you say “hypocrite “?
##besttomoldeoldefarte
Newbi wrote:
For recovering the harmstring I gradually picked up fast running, strenghtening and stretching. Heard a sprinter saying that only a stretched/flexible muscle can run fast. I had quite some pulls from younger times and idiotic training not following the coach. At a certain point in my 40s, I imagined scar tissue will limit my harmstring forever. Thought, I wrecked it. Not true. Cautious weekly fast running (e.g. 100s) with weekly drills and jumps on another day as well as stretching daily my harmstring did the trick during the last 2 years. Now, I think my hammy was just week and scar tissue can dissipate. However, it took 2 years and I still feel that specific muscle sometimes during long runs or other occasions. This reminds me to devote a part of my workouts to injury prevention. That is the reason why I am doing these weekly jumps and drills uphill. I believe they keep me healthy.
Good intel and advice; thank you. I will redouble my stretching and strengthening efforts.
Congratulations to KP and CM on their Brooklyn Mile. A few of our female masters friends also scored in the 90+%: Sue Patterson-McDonald (57) 5:34, Lynn Cooke (61) 5:57, and Leslie Hinz (62) 6:10. Great to see the fast running!
Sorry to learn of the passing of running legend Dick Buerkle. According to my friends at ATC, Dick could run a 32 minute 10k in his 50s.
MF - loved your story about showing the 27 year old how it's done!
Brittle Master - Have you tired dry needling for your hamstring? Are you strengthening your hips/glutes?
I got in 47 mi running this week and 66 miles biking. It's a lot easier to run in the UP than in SC:
Sun 10.6 E, :30:00 strength
Mon: 6.3 E, :30:00 strength
Tue: 6.3 E
Weds: 9.2 Track (2mi E, 1mi in 8:12, 1mi E, 1200 in 6:00, 1 mi E, 800 in 3:54, 1 mi E, 400 in 1:45, 1.5mi c/d)
Thu: 20mi bike
Fri: 8.0 E, 20mi bike
Sat: 6.1 E, 26mi bike
Long May You Run!
SCgal wrote:
Brittle Master - Have you tired dry needling for your hamstring? Are you strengthening your hips/glutes?
SCgal, thanks for the advice.
I haven't tried dry needling, but you have prompted me to look into it. Yes, I am working on strengthening my hips and glutes.
Warmup: jogged 1 lap, walked 1 lap, jogged 1 lap, walked 1 lap.
RUNNING: 2 miles on the track in 18:23 (9:12/mile; splits: 9:23-9:00), in 83 F., hazy sun, 62% humidity.
Good hard workout for me at my current level of fitness. Sweated buckets.
PTF Thanks for the feedback , custom is the way to go using big picture principles. After 2 years of sand and easy stuff I am still making adjustments .
Newbi, Yeah I hear ya. My Number One Goal is like you said being able to do/enjoy the training with racing on the back burner or whenever I get the itch.
Brittle RE hamstring try running the opposite direction on the track
Finally feeling recovered from the Thursday 2 x 400 ... 5 days later. So next hard effort is probably going to be Nick Symmonds 800 predictor workout:
3x400 R 4 minutes take the average x 2 I likeee this one
Charlie wrote:
Finally feeling recovered from the Thursday 2 x 400 ... 5 days later.
Charlie, I understand about some recoveries taking days.
I have been dieting since January, and have lost 20 pounds so far (from 184 to 164).
So I am never sure if I am tired from my workouts, or from losing weight, or some combination of the two.
Not sure where I will stop. Thinking about 160, which would be a BMI of 19.0 for me.
I could go to 156, which is 18.5 BMI, but my wife doesn't want me to be a scarecrow. And it's not like I am going to be winning any races anyway, given my fragility and lack of capacity to train hard.
Hicham El Gerrouj was 5'9", 128, which is 18.9 BMI.
Zero miles in the past two weeks over here. Walking 30 minutes per morning.
Hamstring feeling better. Achilles slowly responding to heel drop repeats.
Happy running everybody!
If you want to find the athlete who most closely resembles your physique at the 2016 Rio Olympics, you can go to this site and enter your height and weight (make sure you choose the feet/inches and pounds options when entering your data):
https://www.bbc.com/sport/olympics/36984887
The athlete I most closely resembled was Kyriakos Ioannou, the Cypriot high jumper who has twice medaled at the World Championships. He was 6'5" and 163 pounds, same height as me but one pound lighter.
According to a 2016 article on vox.com, Stephen Kiprotich of Uganda was 5'8", 120 pounds (BMI 18.2!) when he won the 2012 Olympic Marathon.
But Wikipedia says he was 123 pounds in 2012, which would give him a BMI of 18.7.
You can see height and weight of all the Olympic Marathon champions at:
https://www.topendsports.com/events/summer/science/athletics-marathon.htm
Abebe Bikila (Ethiopia, 1960 & 1964) had a BMI of 18.2.
Josia Thugwane (South Africa, 1996) had a BMI of 18.0 (the lowest BMI on the list).
This website agrees with Wikipedia in listing Stephen Kiprotich (Uganda, 2012) as 5'8", 123 pounds, 18.9 BMI.
Not sure why Topendsports lists Kiprotich as 5'8", 123 pounds, but with 18.9 BMI, when NIH's online calculator calls it 18.7.
Brittle Master 1958 wrote:The athlete I most closely resembled was Kyriakos Ioannou, the Cypriot high jumper who has twice medaled at the World Championships. He was 6'5" and 163 pounds, same height as me but one pound lighter.
This web site is a hoot. I'm 5-5 and 113 pounds, and my best match is Agnieszka Szwarnog, a Polish race walker I've never heard of (but to be fair, I'd be hard put to name a single race walker). She's listed as 5-5 and 112.
yes that was funny. I matched with Julian Flugel, German marathoner. I was a little taken aback by "no athletes match your age", but I guess if the "athletes" have to be Olympians......
Brittle Master 1958 wrote:
You can see height and weight of all the Olympic Marathon champions at:
https://www.topendsports.com/events/summer/science/athletics-marathon.htmAbebe Bikila (Ethiopia, 1960 & 1964) had a BMI of 18.2.
Josia Thugwane (South Africa, 1996) had a BMI of 18.0 (the lowest BMI on the list).
This website agrees with Wikipedia in listing Stephen Kiprotich (Uganda, 2012) as 5'8", 123 pounds, 18.9 BMI.
Now I know why I was not Olympic Champion. Too tall. ?
My best match was Bernard Lagat - same height and weight and oldest at that height and weight. I was only about 1:10 slower in my 1500 at his age.