50+ Masters Training and Racing Open Forum

I second this. This current thread is the second iteration of the thread as it was a weekly thread before. But I don't remember for how long? I think I recall posting when on it when I turned 50 in 2009. Anyone remember?

Rtype wrote:

I second this. This current thread is the second iteration of the thread as it was a weekly thread before. But I don't remember for how long? I think I recall posting when on it when I turned 50 in 2009. Anyone remember?

Rtype, I unsuccessfully searched a bit for the old masters weekly thread was going to bump the thread as I am sure it would make some interesting reading.

Agree, LucKY2b much appreciated !

MIA/NLP? #1 reason NLR (no longer running) at least not competitively.

WAG many still read the thread and I hope some will be willing to update on the 10th anniversary

This is about as far back as I can trace lucKY2B with this thread when it was weekly. I think I started posting in August or so.

https://www.letsrun.com/forum/flat_read.php?thread=3523514#3523514

Charlie: D good luck with the 10 sub 64?

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Good call. ended up at 63:32 [yesterday] for 10-mile TT. Initial goal for 10 X 9-day training cycle was 64:36, my time in most recent (Feb.) actual 10-mile race.

In fairness, that Feb. race was a hillier course. This one was on bike path (if any locals read this thread -- capital crescent trail [CCT] mile 3.5 mark down to 8.5 and back) -- mainly downhill first half in 31:12 (6:14+/mile) and mainly uphill return in 32:20 (6:28/mile, but with a monster kick in mile 10 -- 6:27).

From workouts and occasional races on CCT over the years I estimate that about 16 seconds different in the two directions is equal effort (ex: workouts at 6:00/mile could be 5:52 down and 6:08 up), so the time trial was fairly evenly paced in that sense.

from the site I checked, age grade was 85.79%. I hit 86.21 this summer for 5000, but since that was track and no hills at all, I'll call it a draw.

now for about two weeks of goofing off, taking it easy on my hamstring, and then start a marathon training segment with hope for an actual marathon at the end of it.

have a great week,

Dave

Summer finally ended this weekend with the arrival of the first major Pacific storm to California. Presumably the rain has extinguished all of the fires, so the air should be OK until next summer. Hurray!

Monday: 11.1 mile run

Tues: 10.9 mile run

Weds: 10.9 mile run

Thurs: 45 minutes on bike trainer, 14 mile hill ride on bike outdoors

Fri: 10.6 mile run

Sat: 6.9 mile run in cold rain. Felt like a wimp about cutting it short. Then 15 miles on the bike in the afternoon after it dried out.

Sun: 10.8 mile run in 46 degrees and sunshine, as the forecast rain failed to materialize.

61 miles for the week was my highest-mileage week in two months. Tonight is supposed to be our first really cold night of the season, with a low near freezing. Every year I have to relearn how to dress for 32 degrees.

I’m still trying to get seen at UCSF about my autoimmune condition. Last week I called UCSF and they told me they had all my information and someone should be calling me to schedule an appointment within a few days, but it didn’t happen.

dhaaga, congrats on a very nice 10-mile TT. What marathon are you pointing toward that has some chance of occurring?

Allen1959, I’m with you about being too fried to work out at the end of the day. That’s why all my life I’ve been a first thing in the morning runner. It does require getting up early (and being a natural morning person helps a lot!) and some people just can’t do early morning because of family or job constraints, but I’ve never had a job/commute that required leaving my home before about 7:15 am and I could always fit in a run, shower, and breakfast before that. And then it’s done, and it doesn’t matter how tied up I get in other things or how tired I am by the end of the day.

mopac, I love reading about your adventures. It really makes me wish I weren’t too clumsy to run trails.

Racerdb, your Achilles recovery certainly sounds promising so far. Keep up the updates!

I feel a great sense of relief that the election is now called and hopefully things can return to something like normal life (apart from COVID!) soon.

dhaaga: nice TT!

amkelley: It seems ridiculous that you are being put off for so long. Can they do some type of telemedicine? And if so, geography would not be a limiting factor, you could go to the very best.

Mon – Sun = 4 miles each day; 28 miles this week

Good week, and here in the east it feels like spring. 75 degrees today actually felt kind of hot.

I think I’ve finally adapted to the 75% increase in mileage and my legs are now feeling really strong. I bumped the heart rate up to 140 today for 3 miles just to add variety. I’ve been sitting on 129 since mid-September.

Have a good one.

dhaaga, excellent 10mi TT. I had a very good lower mileage, higher intensity week of 36 miles running and 4 miles paddling. The entertaining part of the week's running was yesterday's 5x200 as part of a 5x5x200 relay with 4 of my team mates who I haven't run with since Feb. Garden State Track Club in New Jersey came up with a virtual race series of events, which my team has been doing. We ran this event on grass at a park to reduce the possibility of strained hamstrings. I ran in my XC shoes on wet grass and managed a decent series of 200s in 34, 39, 40, 40, 40. It gave me confidence that on a track in my spikes I could still sneak under 30 secs for a 200.

For the week -

M- 4mi walk with strides

T- 8mi of 1mi w.u. 12x400 (1:39 ave) with 400 jog recovery, 1mi w.d.; 2mi paddle

W- 4mi walk

Th- 4mi walk with strides; 2mi paddle

F- 6mi easy run 10:24/mi

S- 5mi of 2.5mi w.u. 5x200, 2mi w.d.

S- 5mi trails 8:43/mi

Good running to all!

65 yrs old. Cancer, diverticulitis, HIFU and a colectomy.

40 miles this week. Took one day completely off and only one workout today.

Doubles in old age for me is just the goal of putting the stuff on twice.

No more 12 mile rule for me. I don’t hesitate to run 5 miles at 5am then 3 miles at 9am.

Here in AZ, we can only know spread out doubles better, like 9am then 2pm... the Heat season is over.

I’m trying, really trying to motivate again..

I bought David Bedford red socks and Eric Hulst striped socks ( like the ones he wore on the front of that Fred Wilt style book “ How High School runners train, the picture of his 2 mile Cal state race with Serna close behind)

Anyway, I’m not sure the socks are working ha

The real goal of a to train an entire lifetime..at least to the degree I can.

I wear gloves starting now too but that is for a reason I’m not proud of.

When the toilet paper shortage started last March and living in an over 50 park, bathrooms are everywhere. Old people need bathrooms and many of them at their parks. From March through May, my first workout at 4am, I’d stop in one along the way and tear off just enough toilet paper for a single use and stuff it in my gloves.

I did that nearly every morning during those months.

There was never a toilet paper shortage for me during this time.

As a former military officer who prided himself on honesty and duty, I feel a little guilty about that... I guess.

I ran 4:53 then a 2:14 800 right after on the same day in grade 8. I ran 4:45 as freshman, then a PR of 4:26 once I was a senior. Pretty disappointing to be honest. I ran a few 4:30 closing in like 2:08 which told me that my PR didn't really represent my potential. Still, not great.

Greetings, 50+ers and happy Veterans Day this week to those who served. I had a solid week with 20.5 miles of actual running with few niggles and a modestly peppy 5k as part of Thursday’s runs. I was even finally able to touch on speed albeit briefly and underwhelmingly. And I reinstated some exercises yesterday that had been sidelined during my hammy issues. Life is good!

Sun: 53’ CR; body wt ex + med ball routine

Mon: off

Tues: 53’ CR w/ utility pole fartlek (4 x 1 on / 3 off); body wt ex

Wed: off

Thu: 51’ runs (3); 16 oz curls

Fri: off

Sat: 53’ CR; body wt ex + med ball routine

Best to most!

Big D is on a roll! Nice one.

OG2 them striders are paying dividends. IMO fast twitch conservation is a good idea and a lot of fun! However breaking 30 for 200 is pretty hard Now I am not challenging you to prove it cause if you did and got hurt I would feel bad;) But Otoh I would enjoy a cell phone video if curiosity gets the best of you. A 70 year old distance guy breaking 30 suggests world class in the 800. Finally I got to admit I have not yet broke 30 this go around.

Oura Ring is def promising. All kinds of data easy to use so I see wearables becoming a big part of training / coaching programs. For instance HRV(heart rate variability) measured while sleeping is very low you need to take it easy until HRV returns to your normal level. A low HRV is an accurate biomarker of systemic stress. OTOH you can use HRV to fit your particular training system . Super Compensation type stuff can be dangerous good old overtraining ect.

Good Reactivity is my new mantra enjoying this stuff . I figure my daily pace at 6:30 or so doing 3.2 miles but the longest break before walking is 90 seconds with most being between 20 to 45 seconds. Total walk time is 12 minutes or so with the longest one being 60 seconds and lots around 20 to 30. Run the uphills and flats walk the downhills.

Track 16x100 Recovery 100 meter walks with some legs swings relaxed but serious ranging from 16.27 up to 20.54. Felt fine next day , sleeping avg HRV was down by 2 points so not too stressful.

That's all folks!

Hey all

So Summer returned this week to PA.

Monday Mike 2.5 8:11 pace - doug holes and put in new fence posts Michelle 5.5 8:14 pace

Tuesday Mike 2.09 8:33 Put up cross boards and started dismantling fence Michelle 2x800 2x600 2x400 not sure how fact she ran but she seemed happy after so I think it was pretty quick

Wednesday 1.0 7:48 dismantled fences and moved fence board - drilled my finger - it bled Michelle 4 mile barefoot run

Thursday 1:9:00 cleaned up remains of unused fence and pulled fence post out (used sawzall) Michelle 4 miles ex premeet

Friday Mike 2.5 8:37 Put trim on railings Michelle 5kTT 19:05

Saturday Mike rest - crap ton of yard work Michelle 3 mile walk

Sunday Mike rest, cleaned garage put away tools getting ready for next project Michelle 4 mile walk and yoga (her foot is still bothering her)

Tomorrow I get my small hernia repaired and s pot of skin cancer removed (stage 0 STIFU so no worries)

Nice time trial dhagga

Ran 7.2, 8 (workout), 4.8, 11.6 (double with AM workout), 7.4, 9.9 (workout), and 12.1 for 61 miles (8:22 total).

Workouts included 4X 70-80 seconds at mile pace; 2 mile tempo with cutdowns; and a ladder of 2X (800, 1000, 1200). Not in great shape but getting some work in and have been steady for past 6 months.

dhaaga

wish we could edit our posts here--this site is 1992

dhaaga - Congratulations on the 10M!

'mopac - Loved reading your 4 Peaks reports. Sounds like a great time.

CM + Charlie - Like the 10yr celebration idea

AMK - You're getting in a lot of miles for not being 100%

Charlie - I'm interested in your Oura reports. It sounds like a mood ring to me.

Running on icy roads usually gets me injured and last week was no exception. I pulled a muscle in my right hip and aggravated my torn labrum so by last Sunday, I could barely walk. My coach cut back my miles to let it settle but unfortunately/fortunately, we had fantastic weather here during the week and there was no way I could let that pass by. Sunny, sixty-five degree days with little wind aren't typical November weather here. For some reason, walking felt worse than running so I was able to keep pushing through and I'm now 90% recovered thanks to giving in an taking Aleve for two days. Totals: 34.8 mi running, 4.75 mi walking, 67 mi biking.

Sun 16.6 biking, no running due to snow & 30 mph N wind

Mon 6.1 Easy, 15.6 bike

Tue 6.1 Easy, finally took Aleve

Wed 7.0 Track 12 x 300/100, 300s descending, didn't expect to finish this

Thu 4.75 walk, 16.1 bike

Fri 5.5 + strides, 18.4 bike

Sat 10.1 Easy (9:40)

Long May You Run!

Charlie wrote:

....

OG2 them striders are paying dividends. IMO fast twitch conservation is a good idea and a lot of fun! However breaking 30 for 200 is pretty hard Now I am not challenging you to prove it cause if you did and got hurt I would feel bad;) But Otoh I would enjoy a cell phone video if curiosity gets the best of you. A 70 year old distance guy breaking 30 suggests world class in the 800. Finally I got to admit I have not yet broke 30 this go around.

...

That's all folks!

Charlie, you are like the devil whispering in my ear. It is tough to get access to any tracks in SoCal right now with all the COVID restrictions. However, you have catalyzed me to email my alma mater's distance coach, who was a teammate of my sons, about access to the track for a go at a 200 and maybe a 400. As for "world class in the 800" I at least am a world class 800 hater. I love the 400 and I love the mile, but I never have liked the 800. For me it has to be the most uncomfortable distance to race and to pace. It would seem to me like some sort of cosmic joke on me if that became my best event.

M61, 5'11", 174 lbs

NOV 1-6, 2020

Sunday-Friday: Off

Saturday: 4.0 miles (8:37, 7:56, 7:28, 7:16)

TOTAL: 4..0 MILES

Another one-day week, as I've been working a lot of hours, every day, Sun thru Sat. Meanwhile, I hate not taking advantage of this long stretch of beautiful weather -- high 60s, sunshine. And light winds today, finally.

Yesterday's run was pretty much all-out, start to finish. The "progression" was a function of getting warmed up and more efficient as I went along.

I'm sore today from that short effort. Ugh! Still, good to be averaging sub-8, for now. Looking to get back to three runs per week in December.

Be well!

I finished the yard and house prep for winter (power wash garage and driveway, wash windows, clean gutters, blow and bag the remaining leaves). Good thing, since we had 73 on Thursday, but woke up to snow and freezing temperatures this morning. I am still dealing with some muscle imbalances, likely caused by all my DYI projects. I had quite a bit of deferred house maintenance that is now in the rearview mirror. So the calendar is clear until mid-March.

Sill managed 20 miles of walking and running. Frankly, the house project were far more tiring.

Igy

61.75 yo black male 145lbs 6ft

Nice 10 miler dhaaga.

As for me started having left foot problem (metatarsalgia) especially after trying to break in some new shoes. [Saucony type A] no cushioning. Return them.

Monday 652am 1hr very easy treadmill.

Tuesday 635am Spinning bike for 30min then lifted weights.

Wednesday 648am 1hr very easy treadmill.

Thursday 659am 55 minutes

On the road. 45 degrees & clear.

Friday 649am 57 minutes on the road. Easy

Saturday 723am 1:18:55

10 miles 9k@ 708/mi, 10k @707, 11k@ 648, 12k@ 646, 13k @ 640, 14k @ 635.

Foot really started hurting.

Sunday 654am Spinning bike for 30min then lifted weights.

No need to suffer, will cross train for next 3-4 days and see if that helps the foot.

Cheers to yall