50+ Masters Training and Racing Open Forum

KC,

I ride with my road tire. It's worked fine for me and I don't want to have to mess around with changing anything when I want to ride outside. You won't need a trainer tire unless you start to go crazy with your indoor training. Even then, new tires are pretty inexpensive relative to the cost of other bike equipment. You can check out dcrainmaker.com for confirmation.

KC,

I haven't found my trainer to be very hard on tires although I don't use my regular road bike on the trainer. I have an old steel frame touring bike that fits me well and is comfortable but heavy and slow. I now use it exclusively on the trainer, so I don't have to mess around with taking my carbon fiber road bike on and off the trainer. On the trainer bike I use old tires that are still functional but more worn out than I want to use on the road. Between my husband and myself we generate lots of tires in that category and the trainer is a perfect place to use them for the remainder of their lives because getting a flat on the trainer is not a big problem.

*Week 494*

Greetings from a rainy, blustery Bluegrass, 50+ers! Still not much to report. Got 4 walks in this week, not runs. Just wasn't that kind of week. The chances I got to get walks in weren't times when I could return all sweaty.

All this talk of biking makes me miss all the years I commuted by bike. In grad school, biking down to the UW-Seattle campus was always fast, meaning it was always a uphill slog home....usually in the drizzly rain. Pittsburgh was pretty similar, except you really couldn't bike year-around there. Here in Lexington, I commuted to work by bike for many years until that day my tire got stuck in a rut, and in jerking my bike out of it, it veered my right into the side of a bus; the bus ran over my bike, fortunately, I only had minor abrasions. My wife has forbade me from commuting by bike since then.

Happy to report that my nephew was offered to join the UW XC team, so that's exciting!

That's about all I've got. If we make it through this next week, without being shutdown by the state, the rest of the semester was already planned to be remote instruction. Lord knows what January will bring after two holidays. Still planning on having a mix of online and hybrid classes. We'll see how that goes! Hope you've had a great week and look forward to your reports. Stay safe out there!

All the Best!

PS-yes, the pop-ups ads on LR are insufferable.

LucKY: I sound like a broken record but…..treadmill??

Bikes: Ever since I was a paperboy at age 12 and peddled my overloaded bike up steep hills I have had a “click” in my right knee anytime I ride a bike. The “click” lasts for about 200 to 300 clicks. Then it stops clicking and the swelling begins. I did ride a skateboard to work for a few years. That’ll get you in shape.

Mon - Sun = 4 miles daily, 28 miles total.

It was a good week.

Have a good one.

Hi, this week was

Mo 2x2km in 7:52 and 7:45 min with 400m walk. total 7 miles

Tu 1 h drills and jumps uphill

We 7 miles easy, 4x100m accels

Th 10 km moderate/steady in 46 min (in my terms zone 2)

Fr 7 miles easy/recovery, 4x100m strides

Sa 7 miles easy including 10x30s with slow jog back

Su 1:20 h easy/recovery

Thursday run was a bit too fast for my level. Better to keep them around 7:40 min per mile. Curious whether I will master a third consequtive week with this structure. Actually, I am quite happy. No pains, no niggles, 100% healthy.

Wishing you good running and good health. Have fun!

SCgal wrote:

KC,

I ride with my road tire. It's worked fine for me and I don't want to have to mess around with changing anything when I want to ride outside. You won't need a trainer tire unless you start to go crazy with your indoor training. Even then, new tires are pretty inexpensive relative to the cost of other bike equipment. You can check out dcrainmaker.com for confirmation.

Of course, dcrainmaker would know, I should've checked his site. Very useful feedback from everyone. Allen, I'll take care with the tire.

No race has taken out of me what that half marathon did. I'm not in pain, but have been just plodding through all of my easy runs. If I try speeding up (to a wicked sub-8 pace, say), my body quickly slows me back down like I'm dragging a kettlebell behind me. I had 2 days off from running entirely and logged only 30-something miles this week. I will lean into a regular week as I prep for a Turkey Day 5K, but keeping my expectations modest.

congrats to your nephew; that's outstanding.

thanks everyone for kind feedback on my time trial last weekend. Easy recovery this week for the most part:

M 30:00

Tu 45:00

W 1:00

Th 50:00

F 1:10 with drills and strides

Sa 1:00

Su 1:30 with 5 X 2:00 moderately hard uphills (3:00 jog recoveries)

To bring good luck for WFT against Detroit this afternoon, i'm going with a snack upgrade -- spicier injera crisps. Superstition IS the way.

have a great week,

Dave

Allen1959

Post

M61, 5'11"' 173 lbs

NOV 8-14, 2020

Sunday-Friday: Off

Saturday: 7.7 miles @ 9:14/ mile (9:29, 9:02, 9:05 ... 9:20, 9:30)

Third consecutive week with just a single run (work commitments, lack of daylight). One more week like this, then back to 3-runs-per-week schedule.

It's been interesting to see how fitness has fared during this step-back. Four weeks ago, 12 miles at 7:48/mile. One week ago, 4 miles still at sub-8 pace, but a HARD effort. Yesterday I was expecting sub-9s, didn't happen.

It will also be interesting to see how quickly (or slowly) fitness will rebound. Good news is that my weight has remained stable.

Have a great week.

65 yrs old, cancer, colectomy ...started running 1977 at Holloman AFB NM

50 miles.

3 mile tempo run yesterday 8:48-8:50-8:52

While trudging along at close to 11 minute pace on my 10 miler this morning, I reconsidering, reconsidering everything about a rapidly approaching end to a long running career.

The time I ran a sub 19 tempo run on a gravel track across from a small arms range at Ft. Knox Kentucky way back and then the time I was on leave in Paris and as I was walking down the Champs Elysee ( sp) noticed a road race ready to start.

There was an American exchange student working the registration and she quickly took my money and gave me a bib number.

I stashed my coat and belt in the bushes and rolled up my jeans close to my knees ha...gun went off, ran around the Arch de Triumph, down Foch Avenue, along some park with a pond and people picnicking.

Suddenly we entered this area with Ferris wheels and rides and the finish! Point to point! I was lost.

I got on the underground and another runner was aboard. He couldn’t speak English but I was looking at my watch and he his.

It was a 10k and my watch said 36 something..I looked at him and said “ short?”... he nodded and understood and said “ short”

Paris in the summer is hot and very humid.. I was soaked traveling along the underground

I thought I’d do something outlandish so I went all the way to the last stop

Du Pere Lachaise

Got off walked up the stairs directly into the cemetery and there I was pant legs rolled up, soaked to the bone, bib number on, standing in front of Jim Morrison’s grave.

“ Strange Days have found us”

Flashbacks on a dying career ha

We have an old mountain bike (1985/86 RockHopper) set up on our trainer. That bike was my engagement gift to my wife, and still in use. It has a trainer tire.

Mostly a windy week. 60 miles for the week with 6.4, 8.1, 9, 9, 6.6, 9.8, and 11.2. Did the 5X 1K repeats on Wednesday as sort of a progression from 3:50 to 3:38. Saturday I got caught up in a crazy snow squall, while doing speed work of 1 mile at 3K pace, then 300, 2X 400, and 2X 200 at mile effort. This cloud of fog and snow moved in a matter of seconds and overwhelmed everything.

I have one more race on the plate for 2020--a 5K next weekend--if it goes off. And then I'll cut back some, xc ski more, and get into a 2-3 month winter pattern.

Happy Sunday, 50+ers! This turned out to be a nice gold medal week for me with 20+ miles of actual running. This is getting to be a fairly regular thing (knock on wood) and I’m wondering if it might make sense to add some volume before winter sets in. The legs have been a bit tired lately, but I can claim no serious niggles at this time. Let’s see what the coming weeks bring. Life is good!

Mon: 52’ CR; body wt ex + med ball routine

Tues: walk on the flats with the bride

Wed: 53’ CR w/ utility pole fartlek (5 x 2 on/off); body wt ex + med ball routine

Thu: off

Fri: 54’ CR; body wt ex

Sat: off

Sun: 52’ CR; body wt ex + med ball routine

Best to most!

Allen1959 wrote:

Third consecutive week with just a single run (work commitments, lack of daylight). One more week like this, then back to 3-runs-per-week schedule.

Years ago in Runners World I read about a guy that only ran one 20 mile run per week. It actually worked for him for a while. I cannot find that story. Anyone remember this one?

Wishing everyone physically fit = mentally fit times in this ongoing Pan-Damn-It. Goes without saying walking-jogging-running-racing is good medicine.

I'm feeling really lucky for two running lifestyle things. One, I've just completed my fifth straight week of consistent injury-free training. Whoop Whoop! Two, I've got a Turkey Trot with real people scheduled for next weekend in NW GA. Whoop! Whoop!

Hoping these last two workouts I did this week = sub 20:00 and 1st 60-old-fart to win a turkey.

Tue

5 x 1000 w/ slow 400 jog rest @ 3:45-3:55-3:45-3:42-3:36

Sat

8 x 400 w/slow 200 jog rest @ 93-94-93-94-92-93-93-91

1 x 800 @ 2:53

2 x 400 @ 93-89

1 x 200 @ 38

Regardless of TT 5ks may you all experience as much family joy as you can during the holiday.

KP

My heel flared up again this week and really limited my running. Then the power went off around 9:30 Saturday evening (apparently a car took out a power pole) and we were without heat, light, or water for about 12 hours. Most of that was at night when it shouldn’t have been a big deal, but I couldn’t sleep worrying about how much food we’d lose in the frig and freezer. So I slept about 3 hours and was completely trashed today.

Mon: 80 minutes on bike trainer.

Tues: 10.0 mile run. First sub-freezing day of the year (well, 31 degrees) and my first run of the year with covered legs.

Weds: 10.5 mile run at 35-37 degrees, back to shorts.

Thurs: 11.2 mile run at 36-37 degrees, again in shorts.

Fri: 72 minutes on bike trainer with sore heel.

Sat: 32 miles on bike outdoors. 50-52 degrees, overcast, damp and breezy.

Sun: 2.5 mile jog in the fog at dawn checking out the extent of the power outage. The fog hung around until past 10 am, but I’m still hoping to get out on the bike this afternoon.

34 miles of running for the week.

The good news is that after three months I finally got a referral to the UCSF rheumatology clinic and have a remote appointment scheduled for a week from Tuesday. I’m glad to not have to drive 5 hours to see a rheumatologist in person. Hoping for some clarity on the diagnosis and preferred treatment of my condition.

Wishing everyone a healthy week of solid training.

Good afternoon. Idaho Covid 19 continues to spread. Schools will close in Boise next Friday, to reopen mid-January 2021. Hospital ICUs near capacity. State is moving back to Stage 2, with barber shops staying open (Idaho recognizes a problem with elderly male grooming causing disease spread). :-)

Not much going on with exercise routine. I managed two days of running, one 50 minute spin, and one 1500 yard swim. I am still jacked up on one side, so keeping it light. Good thing is I have plenty of energy for my home projects. Trimming rose bushes and finishing carpet shampooing today (if interested).

Stay healthy.

Igy

It was back to winter in the U.P. this week. My goal was to finish a 266 mile run/bike challenge that started on November 1. I finished this morning so now I can cut back on my riding for a while. I ended the week with 41 miles running and 94 mile biking. Deer hunting opened today so I'll be sticking to the roads and wearing orange for my runs.

Sun 6.1 Easy, 19.6 biking

Mon 6.4 Easy, 32.6 biking

Tue 32.6 biking, yoga

Wed 6.1 Track (800s: 2 @ 8:30, 2 @ 8:10, 2 @ 7:48), strength

Thu 6.1 Easy, 5.6 biking

Fri 6.0 Easy, 14.6 biking

Sat 10.2 Easy, 21.2 biking

Good luck to those of you racing next week. I'm keeping my fingers crossed that my in-person Turkey Trot in the Chicago suburbs doesn't get shut down due to Covid. I hope all of you stay healthy.

Long May You Run!

Rtype wrote:Years ago in Runners World I read about a guy that only ran one 20 mile run per week. It actually worked for him for a while. I cannot find that story. Anyone remember this one?

I don't recall that story, but in my 20s and 30s I marathon-trained by running just once a week, starting five weeks before the marathon. I would start with 10 miles, then 14, then 17, then 20, then two weeks off, then the marathon. Keeping a "marathon every year" streak going.

Good enough for sub-4 marathons, as I recall. 8-minute pace through 20 miles, then walk/run. I can definitely imagine decent results with a 20-miler/6-day-tecovery schedule.

This week the bill came due from a couple of weeks with quality hard workouts. I just felt like I had no energy and was getting more tired as the week went on. I walked/ran Mon-Thur and then took Fri-Sun off completely (but did walk for 2hrs yesterday at the zoo with my granddaughter). 19 miles for the week. I'll try and get back on the program tomorrow.

Healthy running to all!

Monday. On the way home from work I stopped in at the Meadow Valley waterhole. A good solid 49 min kayak session in gusty winds.

Tuesday. Out on some rough old gravel farm roads south of my place. 100 mins/34 kms of mountain biking. Quite hilly, windgusts of 35 kph, temps 26 to 30 deg C. Headwind the last 10 kms.

Wednesday. Stopped for a run in the forest on the way home. Had to wait out 30 mins of intense thunderstorms. A wet 11 kms of hilly trails in 67 mins.

Thursday. Late the previous night I felt flushed and had some tummy cramping. No sleep, plenty of toilet visits, sweating, light headed.

Crook all morning even had some hand tremor. Garmin telling me resting pulse high 80s. A trip to the fridge and back had it up near 100.

I went to bed at 2 pm and slept for 2 hours.

Woke up dripping wet from sweat. Had a shower. Tummy felt good so I had some food. Resting pulse now 62.

6 pm. Bored and restless so mowed the lawn. Sat down foe a bit resting pulse 58.

Friday. An afternoon kayak session of 20 laps of Hedleys Dam 49 mins then a 105 min/37 km mountain bike ride initially in the foreststhen finishing on the railtrail.

Saturday. Visitors and visiting all day. I squeezed in 10.8 kms/ 63 mins of easy forest running on a full tummy between social obligations.

Sunday. 60 mins of easy mountain biking and 30 mins/5kms of easy trail running straight off the bike.

A bit light on running wise even by my low standatds but otherwise a "got it done week".

The tummy bug? Not sure what that was.

No covid cases for 17 days here in Vic. So slowly returning to normal.

Today Australia had it's first community acquired cases for a couple of weeks. 3 cases in S.Australia who had had none prior for 3 months. One of the cases being an employee at the returned travellers quarantine and I would assume the other 2 are close contacts. Hopefully that will be controlled quickly.

Rtype. Have you read any of the articles about 75 yo Lynn Rathjen who recently broke 6 for the mile?

His training seems to have parallels to yours.