50+ Masters Training and Racing Open Forum

Hey, they finally put some results up!

Masters Men:

http://www.sdusatf.org/LDR/2012_USA5KMenResults.pdf

Winner 50+ (5th overall): PETER MAGILL (51) South Pasadena 16:31

Masters Women:

http://www.sdusatf.org/LDR/2012_USA5KWomenResults.pdf

Winner 50+ (5th overall): EILEEN BRENNAN-ERLE (51) San Rafael 19:41

ScottDye wrote:

My question for all on this board is how much sleep is everyone getting each night and do they think it is enough?

Mystery #1: Since bottoming out at 144.x pounds in March my weight crept back up to 151 in July/August. Because I track my calories so diligently, that was a little puzzling to me. I put it down to "greater running efficiency" and reduced my calories/mile from 100 to 90, but the weight did not respond. It peaked at 152.x and hovered at 150-151.

Mystery #2: Since spraining my ankle on October 6, I reduced my running and correspondingly my calories from about 3100/day to roughly 2300/day. During the next week my weight started dropping by about 0.5 pound/day and is now at 147 (low of 146.2). What's going on? I am still consuming "replacement" calories, so my weight should be stable.

I just happened to glance at a USA Today headline on the newstand "Get more sleep for your fat cells' sake" and found a related article online.

Is this why I gained and then lost weight? Before I sprained my ankle I was averaging 6.5 hours of sleep/night. After, 8.5 hours/night. I'm going to conduct some experiments on myself over the winter, but this is pretty exciting.

16% drop in insulin sensitivity in the body, 30% drop in fat cells are HUGE numbers. I'm no sports physiologist, but if insulin sensitivity has ANY effect on endurance performance, drops like that could easily drown out any benefits from increased training.

lucKY2b wrote:

Hey, they finally put some results up!

Masters Men:

http://www.sdusatf.org/LDR/2012_USA5KMenResults.pdf

Winner 50+ (5th overall): PETER MAGILL (51) South Pasadena 16:31

Masters Women:

http://www.sdusatf.org/LDR/2012_USA5KWomenResults.pdf

Winner 50+ (5th overall): EILEEN BRENNAN-ERLE (51) San Rafael 19:41

Whew, that must have been a tough course. Anyone have a race report?

some in Masters Weekend Runs and Races

http://www.letsrun.com/forum/flat_read.php?thread=4853297

and one in Road Racing and Training Thread - Week Ending 10/14

http://www.letsrun.com/forum/flat_read.php?thread=4853302&page=1

Interesting Alan. I always put on a little weight when doing night shifts for extended periods.

Mind u this is just a WAG

lower blood volume could account for several pounds

Blood volume response to physical activity and inactivity.

Convertino VA.

Source

Remote Triage Research Laboratory, US Army Institute of Surgical Research, Fort Sam Houston, Texas 78234-6315, USA.

Abstract

Data from both cross-sectional and longitudinal studies provide compelling evidence that circulating blood volume can be influenced by regular physical activity or inactivity. Expansion or contraction of plasma volume can account for most of the alteration in circulating blood volume during the initial 1 to 2 weeks of changing physical activity patterns; after this time, altered blood volume may be distributed equally between plasma and red cell volumes. Alterations in circulating blood volume that accompany changes in physical activity represent a net change in total body water and solutes that are associated with increased or decreased water intake and urine volume and solute output. The mechanism of altered urine output appears to be a modified renal tubular reabsorption of sodium. The expansion of blood volume that accompanies physical activity provides advantages of greater body fluid for heat dissipation (sweating) and thermoregulatory stability as well as larger vascular volume for greater cardiac filling and stroke volume and cardiovascular stability during exercise and orthostatic challenges. The opposite is true when blood volume is reduced during periods of relative physical inactivity. The observation that underlying mechanisms for alteration in blood volume with physical activity and inactivity are similar but respond directly opposite suggests that they are intricately related. These relations have implications as to a mechanism by which physical activity and fitness may be protective against reduced blood volume and subsequent development of cardiovascular disease associated with aging.

PMID: 17630597 [PubMed - indexed for MEDLINE]

Thanks Charlie.

That mechanism is more plausible for short term changes like I experienced. I gave some thought to water loss but really believed I could monitor that. I guess the body has its tricks. So we'll see if the weight bounces back up when the training picks up.

What does "WAG" mean?

Alan Bennet wrote:

Thanks Charlie.

That mechanism is more plausible for short term changes like I experienced. I gave some thought to water loss but really believed I could monitor that. I guess the body has its tricks. So we'll see if the weight bounces back up when the training picks up.

What does "WAG" mean?

Wild Ass Guess LOL

*************************

Week 72

*************************

Salutations 50+ers. Quick bump for the week. Not much to report from the mid-south. After the previous week’s inexplicably sore legs, I decided to take it down a notch this past week. Still hit about 41 miles, but no intervals, and kept any harder efforts on the short side in the middle of other runs. My log looks as such:

Sun: 8.2 easy

Mon: 8 w/4 progressively (7:15,6:41,6:14,6:10)

Tue: 4.4 easy

Wed: 2.6 easy

Thu: 5.6 w/some Fartlek

Fri: 6 w/2 in 12:02

Sat: 6.1 w/1 in 5:36

-On Monday, after our discussion about progression runs, I was jazzed to do a little. A few easy miles to start, then I ramped it up each mile, I was hoping the last one would go under 6, but it just wasn’t coming.

-Tuesday, I took the astronomy students out before sunrise to view Venus and Jupiter, then teaching most the day (save enough time to grab a short run), I just had no energy on Wednesday, and I basically took the day off.

-Thursday, Friday, and Saturday my legs felt a lot better; so I gave them a short test with some Fartlek Thursday, then Friday a longer concerted effort, and Saturday a shorter/faster one.

Overall, my legs feel much rejuvenated, so hopefully I'll be able to bump the mileage back to the mid-50’s this week and maybe up over 60 in a few.

Pleased that my old HS team (at the helm is the my good friend and former coach, Tom Kaufman) has made it to State yet again. It'll be tough, but they do have a chance to take the title. Anyone still keep tabs with their old HS sports, esp. XC? Also, I saw this article in the New York Times. Thought it might trigger some good (and maybe not-so-good, haha) memories for some of you:

http://www.nytimes.com/2012/10/13/sports/for-new-york-cross-country-runners-a-century-of-testing-runners-speed-and-spirit.html?pagewanted=all&_r=0

.

And I can't believe how quickly Club XC is approaching; certainly look forward to meeting any of you that venture down to our fair city. There will be a couple of chances to race at Masterson Station (where Club XC will be held) in the coming weeks. I might have to venture out and give it a whirl.

Hope everyone is having a super week. All the Best!

LucKY2b hope the legs come fresh for you.

Another salvage week for me, knee is getting better though. I need to find some guys to train with as things are only going to get faster.

Week of 10/15

Mon AM 5+ mile run, felt ok, no issues but not 100% yet.

PM PT1. Stretching.

Tue PM 5 1/2 mile progressive run on treadmill @ 1% grade, last 3 1/2 miles 6:06, 5:37, 5:14, 2:29, then 1 mile jog, walk a lap & a half then 1 1/4 miles in 6:04, 1 mile cool-down. Felt best on the 1 1/4 mile, very comfortable. I noticed the left leg often throughout the run, hardly noticed it on the fast 1 1/4 mile. PT2. light stretching.

Wed AM 5+ mile run, last mile 5:46, felt ok, leg better. PT3

PM Weights, massage, stretching.

Thur AM 4 miles easy on treadmill @ 1% grade at 10:00 per mile. PT1

Fri AM 2+ mile warm-up, 4x100m strides, 2x200m in 30 flat, 400 in 65, then 2x1k in 2:54 & 2:53 (quick 400 then ~ 40 second 200 float then another quick 400), full recovery then 2x600 (last 200 under 31after 66 first 400), 1 mile cool-down. Felt more tired than I expected on this workout, was pleased to still get the last 200 of the 600's under 31 though. Left leg generally ok, noticed it occasionally but it's getting better.

PM PT2

Sat AM 7+ mile run, best knee and left leg have felt in two weeks. PT3

PM Weights. Stretching.

Sun rest

Have a good week everyone!

Yep L2b...Club XC is right around the corner. Looking forward to the post race party and a few of those Kentucky Bourbon Ales....Probably run one XC race in mid Nov, either a 5K or 5 mile.

Decent 60 mile week with the same old routine. Easy runs with two workouts. 5 mile tempo Wednesday was supposed to be gradually faster each mile. But strong winds and a few upgrades early messed up the paces. But the effort was there and it was a good run. Went 554.3, 547.2, 547.3, 543.3, 544.2 for a 28:56.3 Last mile was a killer dead into a 20mph headwind. Saturdays long run went well. Kind of different approach. Ran entirely by feel, distance & splits, with my Garmin under my sleeve. Checked distance twice at 7.1 & 10.5 to see where I was. Went 713, 703, 659, 659, 659, 657, 642, 640, 642, 635, 638, 639, 640, 637, 634 for 15.2 at 6:47/mi.

This week I'll probably do a 6 mile tempo and shorten the long run to maybe 12-13. Half Marathon coming up in 2 weeks.

Have a good week everyone,

Dave

Just when I thought that I couldn't possibly get any slower, yesterday's 20 miler took 3:12...aaaaccckkk...kind of like one of those bad Halloween movies...scary.

Question for the group: anyone here have any experience using Celebrex before runs?

- MF

L2B, thanks for the Van Cortland Park XC article...definitely brings back great memories of competing there as a high schooler in the Fordham Invite, Manhattan College Invite, Eastern Interscholastics and later even an IC4As while at Mt St Mary's...Marc Bloom really captures the essence of sport incredibly well, huh?

lucKY2b wrote:

Hey, they finally put some results up!

Masters Men:

http://www.sdusatf.org/LDR/2012_USA5KMenResults.pdf

Winner 50+ (5th overall): PETER MAGILL (51) South Pasadena 16:31

Masters Women:

http://www.sdusatf.org/LDR/2012_USA5KWomenResults.pdf

Winner 50+ (5th overall): EILEEN BRENNAN-ERLE (51) San Rafael 19:41

Any comments on Magill's performance?

Sprint.geezer wrote:Any comments on Magill's performance?

Week 72: 7 hours 4 minutes in 10 runs, one of them a race.Sunday Columbus 1/2 marathon chip time 1:36:08, 7:21 pace, 70% age grade. I accomplished all three of my race goals: don't aggravate the left ankle sprain, finish, have fun.I ran without a watch, and due to a corral mishap I was never quite sure of the gun/chip differential. I went out conservatively, weather conditions were perfect, and I knew it was a good day at the 6-mile gun time of 46:40-ish, considering I ran 46:29 for my last 10k race in June. (Actual 10k split was 45:55 chip, 7:24 pace.) The ankle was holding up fine, except for not being able to make right turns at speed, so I pressed the pace some. I got a little right hamstring cramping around mile 9 but switched from Gatorade to water and it cleared. I was pleased to race the last two miles and overall negative split. Put the ankle on ice afterwards and it's knobby but not very sore.With the lighter training, basically 35-minute runs, I have been focusing on trying to sleep eight hours per night.week 71: 8, 9, 7.5, 7.5, 6, 6, 8.5; average 7.5week 72: 7.5, 8, 5, 7, 8, 7.5, 4.5; average 6.5Five for 14, I give myself an F on that one. I'll try harder this week, which will be another light one with mostly 45-minute runs.

lucKY2b wrote:

Mon: 8 w/4 progressively (7:15,6:41,6:14,6:10)

-On Monday, after our discussion about progression runs, I was jazzed to do a little. A few easy miles to start, then I ramped it up each mile, I was hoping the last one would go under 6, but it just wasn’t coming.

This is one reason why progression runs are great: they are always run at current fitness, not some pie-in-the-sky dream fitness. Safe and effective.

36 miles this week. Two weekend 8-mile macro-progression runs plus an average of 4 easy each weekday. I call 'em macro progression because I only check the time at the 4 mile mark. When I get a little further into a training block I will time every mile to make them true progression runs. This weekend the pace of the 8 milers finally got down to something reasonable with both days about 7:20 for the first four and 6:50 for the second four. However, I've still got a ways to go to get where I was before the recent PF episode.

oldguy II, thanks for the thoughtful answer to my question last week. I also enjoy the whole racing experience. I suspect that if I want to continue to race, I'll have to adopt an attitude like yours.

A decent 40 mile week of just easy running after 5K XC nationals last weekend. By today the legs felt close to back to normal but still a little dead. My near term plan is 50+ miles with one workout day each of the next two weeks and then a little taper the following week before our local XC championship. After that it will be the end of the racing season and back to base work until next Spring.

Looks like a good week workout , recovery and a good race for AB.

My week was also a good one.

I ran Saltzman in forest park. If you enjoy a steady 2.7 mile climb in a rain forest like setting on a nice gravel,asphalt,dirt road this is a must do in pdx.

http://www.portlandhikersfieldguide.org/wiki/Forest_Park_Trails

First time in 6 years since I ran in forest park.

Wednesday started the run with a few minutes ez pace to warmup then picked it up to 2/2 breathing. It was a as Alf might say in the Goldilox zone.

Went back on Friday and ran it again.

The rest of the week was pretty uneventful but fun.

The years may have slowed me down but the years have made the hard stuff a bit ezr ,more fun and hopefully I can remain injury free.

Happy Running!

Mon - 40 min fast mtn bike ride and 45 min kyak session on the lake.

Tue -5k warmup around the golf course then 8 x 400m on fairway the downhills in around 86 and the uphills in around 93 .

Wed - 2 hour plus mtn bike ride on rolling farm roads and tracks.

Thu - 1 hour plus run up on the ridge behind home, slow one, early morning.

Fri -Travelled to Melbourne to visit my parents and my 2 daughters and 2 grand-daughters. While the girls went shopping I squeezed in a lovely 87 min run in a forest near Kinglake, extremely steep terrain.

Sat - 1 hour ride inc climb up Mt Ida then 40 min kyak on the lake.

Sun - Ran my old favourite 25km loop up on the big hills around Tooborac /Baynton. This one has been off limits for a few months due to Magpie swooping season. The male Australian Magpie becomes very aggressive in the spring. This loop passes by 5-6 nesting sites so becomes very dangerous from mid August- mid October. This was run pretty comfortably in 2.19.