50+ Masters Training and Racing Open Forum

Hello to everybody and hope all have a special Christmas.

Good week training even with Monday's slower than expected Threshold WO. Fought through it and ran 33 minutes at a slower pace (6:05). Usually take at least 2 days to recover from hard workouts but decided to see if the legs could handle a long run on Wednesday. They could and ran about 7:00 pace for 6 miles and 6:25 for 4 miles, ending with 1.5 miles at 5.39. Haven't run long in 4 months and this was much better than expected.

The rest of the week consisted mostly of easy stuff. Lots of walking with the girlfriend with occasional jogging. We want to build a home in Northern Thailand and had fun running through the farms and picking up ideas, Some simple but beautiful wood homes with spectacular views.

On Saturday had a very hard treadmill session at very steep inclines (10-20% inclines). Put the front end of mini treadmill on some paint cans found under a tree next to hotel room. Never topped 7 mph but really pushed. had to take a 2 hour nap after this workout.

Cheers to all and below is more detail of my week. Self created program and sorry if it is too scrambled.

Date--Time of Day---Acivity----Duration--AvgHR/Max-Workout--WO Duration-Note

12-14---07:50----Run -01:21-----133/165 -Threshold--00:33--- Slowish TH run. 6:08 pace. Hard???

12-15---07:48----Run -00:20-----104/115 -None --00:00---

12-16---07:23----Run -01:23-----147/174 -C-Int&TH --00:40---33 th +7 min int at 5k effort to end run

12-17---10:09----Walk -00:40-----60 / -None --00:00---

12-17---16:04----Run -01:29-----122/139 -None --00:00---

12-18---07:30----Run -01:07-----108/130 -None --00:00---

12-18---15:32----Run -00:16-----102/ -None --00:00---

12-18---15:33---Treadmill> 9% -01:03-----119/130 -None --00:00---

12-18---15:35----Walk -00:30-----60 / -None --00:00---

12-19---10:32----Treadmill > 9% -01:34-----136/168 -10k effor--00:38---10k effort ints with a few repeats

12-20---16:15----Treadmill > 9% -00:20-----113/129 -None --00:00---

12-20---16:16----Run -00:30-----105/120 -None --00:00---jog walk with Tuk

Not a lot of snow accumulation, nor was it very cold, but we had a week of wintery weather. So had to alter routes every day (wore studded shoes Monday).

M - 2.9 de-stress run. A bunch of work piled in and I had to work through, and barely got in a short run.

T - 8

W - 9.4

Th -8.3 with 5K tempo in 20:00, which was about where I was a month ago before cutback. Track was too icy.

F - Planned on 6-7, and a snow squall hit just when I was getting started (clear/partly cloudy when I left the house a half hour before, doing some shopping in the interim. So ran on bike path, near Coors plant in Golden thinking that'd be the best. I got about 2K and on downside of a gradual hill slipped, recovered, slipped again and recovered, then on the third step legs went out and I fell flat on my back like a cartoon character. That hurt. But no damage.

ended up with 6.1

Sa - 8.1 easy (20)

Sunday - 10 steady

53 miles, avg. just under 8.

Actually running faster on average than when doing workouts and long runs. But in those times several days a week are slower recovery runs. Feeling okay.

Taking USATF Level 1 coaching clinic (virtual) this weekend. So that's fun, although the sessions are quite long, with 24 hours of Zoom over 4 days.

*Week 499*

Seasons Greetings, 50+ers! Hope you all are getting to enjoy some kind of festivities this time of year, despite all the restrictions, etc.. Seems like drive-through light shows are the thing this year. I've been enjoying watching the celestial delight that is the conjunction of Jupiter and Saturn slowly evolve over the past months. Looking forward to closest approach happening tomorrow. We've missed a few days recently because of clouds, hopefully, we'll get some clearing tomorrow.

My week of locomotion has still been on the back-burner; all those loose ends I needed to take care of have taken a lot longer to manage than expected. I did get a few hour-long walks in, but I blew yesterday watching all my teams playing sports back-to-back-to-back-to-back. All the Badgerland teams did great; the local UK team, not so much. I'm officially on two-weeks break, so time to get out!

Look forward to catching up on reading posts this past week and for the coming week. Hope you've made progress. Have a joyous week, but stay safe out there!

All the Best!

lucKY: Happy Holidays to you and your family.

To everyone, here’s to some good racing in 2021!

Tue = 4 miles greenway with 3 @ 8:28 pace (8:45, 8:33, 8:09)

Thr = 4 miles easy greenway

Sat = 4 miles AMC parking lot with 3.11 @ 8:23 pace (8:24, 8:23, 8:27, 7:46)

Sun = 4 miles easy civic center parking lot

I was sore this week as I am still getting used to running a little bit faster. I am going to have to continue to make the most out of my allotted 16 miles a week, because I don’t think it’s in the cards to run more. Period. Looking over my old posts, I note, with some humor, all the different types of training I have tried (and failed). But, I keep on trying.

Have a good one.

I am 53 doing the MAF training and getting blisters wearing my new Rincon 2's.

I have got the Garmin 945, the chest strap, the POD, the OLD School Nike Head Band.

I feel like I am primed for good races in 2021.........

QUESTION: At 50 - Is it smart to run every day or better to take rest days?

Spring like weather here with high temperatures in the upper 40s and low 50s. So much so, I hand washed two cars yesterday late afternoon. I continue to bump up the volume, and hope to keep the ball rolling through the Holidays.

Sunday: 60:00 spin bike

Monday: AM- 2 miles easy; 6 x 200m good speed / 100m easy; 400m easy; 6 x 350m good swing / 150m easy; 400m easy; 6 x 200m good speed / 100m easy; 2 sets free weights plus core exercises; PM: 30:00 easy trail run

Tuesday: 2,000 yard swimming

Wednesday: 2 miles easy; 6 x 1,000m tempo @ 5:50 average / 2:00 rest; mile easy; 2 sets free weights plus core exercises

Thursday: 36:00 easy run plus 60:00 spin bike

Friday: 2,000 yards swimming

Saturday: 7.5 miles in Boise Foothills with 600+ elevation gain @ 12:24

Happy Holidays!

Igy

I could run every day into my late 50s often doubles. This routine yielded my best masters performances. By my early 60s substituting cross training on easy days seemed necessary, but could still handle something most days.

Greetings, 50+ers! I hope everybody enjoyed their last runs of astronomical fall. Winter arrived here in full force this past week with a significant snowfall. We were fortunate not to get the 4’ some nearby areas received, but it was enough to reduce the stride length and cadence in order to stay upright. Friday’s run required maneuvering through a few inches of snow and slush, while today’s post-plowing run meant trying to avoid the black ice. Fortunately temps were a few degrees either side of freezing all week, so at least I was comfortable in that regard.

Despite the weather challenges (which led to the weekly group run being cancelled), I was able to increase my volume a smidge and record a relatively impressive 21.3 miles of actual running. It helped that my usual niggles cooperated and kept relatively quiet this week. Hopefully that will continue for awhile. ?

I want to congratulate Coyote on your Level 1 certification. I earned a few USATF certificates back in the day before the “great purge”. It is a terrific accomplishment and I hope you continue your development. Well done!

Mon: 56’ CR; body wt ex + med ball routine

Tues: solo walk

Wed: 57’ CR w/ utility pole fartlek (6 x 2 on/off); body wt ex + med ball routine

Thu: snow shoveling

Fri: 55’ CR; body wt ex + med ball routine

Sat: off

Sun: 53’ CR; body wt ex

Merry Christmas to most! ??

BigMango, those are an impressive and interestingly varied set of workouts.

Coyote, do be careful on the ice! When I was young and indestructible and living in Rochester, NY I used to run outdoors every day no matter what the weather, until one day at age 38 when I slipped on an unseen patch of ice, crashed and broke my arm. After that I was more careful, and not too long after I left the snow belt for good.

I continued to feel better this week and was able to get in 50 miles. I could only manage 11:19/mile pace on Monday but by Saturday I ran 10.8 miles at 10:17 pace, which almost feels like running again. Took Thursday and Sunday off to rest my sore Achilles and spun the bike trainer those days. Still hoping to get out on the bike outdoors later today after the fog lifts.

Looking forward to watching the free TV replay of the Marathon Project race which I followed this morning on the LR message board. I had CJ Albertson in the prediction contest and he didn’t come through for me, but I came pretty close to predicting Sara Hall’s time and it’s awesome to see so many guys under 2:10.

Happy Winter Solstice to all, and to all a good run.

Happy holidays all! This week was pretty close to a repeat of last week for me other than last week I struggled with fatigue mid-week, and this week I struggled with fatigue early in the week, but again finished the week well. Same 36 running miles total -

M- 6mi walk with strides

T- rest

W- 4mi easy run 10:28/mi

Th- 6mi hills 9:49/mi

F- 6mi walk/run 12:05/mi

S- 7mi trails with my son 8:06/mi

Su- 6mi walk/run 11:50/mi

Next week's plan is to add a couple of more miles and finish the week no more than 2 lbs heavier than I start the week while making a lot of Christmas desserts disappear.

thanks for the info. I share the ambivalence about elliptical. Happy to use it [when gyms are open], but I've never really found a great method -- if the resistance is easy enough that i can do anything smoothly, it always feels as if I'm not really doing anything. Steep incline walk is a good idea; i should do more of those.

First real Winter-like weather here, though nothing compared to what a lot of places got [I won't be complaining to anyone from Binghamton for instance -- 39 inches of snow there I gather]

M 2:35 with 20:00 at marathon effort (unmeasured distance) in heavy rain

Tu 1:55 double

W 1:10 with drills and strides

Th 1:00 finishing up just as snow started

F 1:00 with 6 X 2:00 hills (3:00 jog) jumping around a bit to avoid black ice on bike path

Sa 1:15

Su 2:40

In the spirit of locking the barn door after the horse has gotten out, I've ordered yak trax for my running shoes. Tired of taking short choppy strides and staring at the ground the whole time to deal with patches of ice and snow.

Happy holidays,

Dave

Coyote, it is great you are doing the USATF Level I Coaching Education Program. Is coaching a future endeavor?

I was reluctant to mention this knowing the likelihood of the Troll’s wrath. In the summer of 1978 I was fortunate to gain a position in one of the early coaching education.programs. The “Learn by Doing Clinic” was conducted at the U.S. Olympic Training Center in Colorado Springs, where for a week you were housed, fed, and actively participated in every track event. In the evening you attended lecture presentations by some of now legendary coaches. I took the graduate credit option under Bob Kennedy’s coach Sam Bell. As a product of my term paper “Systematic Middle Distance and Distance Training” was published in Women’s Athletics.

Over the course of my professional coaching career I earned Level I, Level II, and Lead Instructor Certifications. I taught at several Level I Clinics, and hosted a Level I Clinic while Head Coach at University of Texas Rio Grande Valley. One of the more interesting clinics I attending was a Distance Summit also at the Olympic Training Center. We were treated to presentations by Joe Vigil and Peter Snell.

Igy

Three days of snow cut into my running this week but I still got in 28 slow miles. Most of that was on snow over ice so I sure could have used dhaaga's yak trax. Luckily, I didn't end up flat on my back like CM. I was breaking trail on a few of my runs so I was able to get core work done at the same time. We're heading south for Christmas and spring semester so it will be back to pavement running soon for me.

I attended the USATF Grand Prix Zoom meeting on Thursday. All of the races in 2021 will be in the northeast and are concentrated at the end of the year. Due to teaching, I doubt that I'll be at any of them except for Club XC in Tallahassee. The next Masters' Zoom update will be on February 11, at 7:00pm in case any of you would like to listen in. Everyone is welcome.

amkelley - glad to hear you're feeling better and getting closer to getting some answers

BigMango - a treadmill balanced on paint cans would freak me out

wazzu1452 - running every day in your 50s depends on your background. I ran daily until my mid-60s but I wouldn't recommend it unless you've built up to it slowly. Plus you need to factor in your mileage, intensity, and injury history.

Holiday Greetings to All! Long May You Run!

I have been coaching on the side for 20+ years, including a decade of youth coaching while in Alaska (both running and XC skiing). When I retire (next 1-3 years) I want to continue coaching at some level for a number of years after I am done with my current job. Have wanted to take Level 1 for many many years, but while in AK it was too much of of a logistical expense issue to travel. Would prefer in-person, but virtual is fine for this year. Maybe take a level 2 course in person sometime in the future.

The manual, compiled by Will Freeman, who came to coach at my college just when I was wrapping up my undergrad--I almost stayed on for another year as a grad assistant and he had it all lined up for me, but decided to take a different path: the call of the wild, as a biologist. I suppose no regrets, but want to do more coaching as this career winds down.

Coyote,

I didn’t realize that you coached along with your busy life professionally and athletically. Good for you. My second career was labor intensive, but did manage to coach the pole vaulters at my children’s middle school, and do some track officiating at Boise State and the Idaho State High School Meet. I currently coach a handful of masters, a couple who are national class. I think I should be able to do that another decade, if I make it that far.

I felt Will Freeman’s Peak When It Counts was one of the first American contributions to periodization. Following Tudor Bompas (sp?) earlier efforts. I do think Jack Daniels work is more practical, yet still touches on all the basic fitness modalities. I wish I had that resources during my professional career.

Igy

Coyote,

I strongly agree with your desire for taking in-person courses. Taking your L1 remotely makes sense given your situation and the fact that it is the shortest course. But the required collaboration of L2 courses combined with the opportunity for networking with other coaches makes in-person pretty much a desirable necessity. The networking is especially valuable if you are looking for a coaching job. Coaching positions are typically widely available at these USATF schools. I turned down several offers when I attended. Also, I did a fair amount of traveling to earn my four certificates, but the time and expense was well worth it to me.

Regarding Will Freeman, he is a terrific coach and person. I was fortunate to have him as an instructor during my first L2 and also crossed paths with him at a later clinic. You can learn a lot from him. Sounds like you attended Grinnell?

Good luck with your coaching education. Please let me know if you have any questions or concerns.

Hi all,

Impressing coaching background in this group!

Good to know - always happy about comments or tips.

Mo 3x2 km in 8:00, 7:51, 7:43 min with 400 m walk

Tu 30 min drills and jumps uphill

We 7 miles easy, 6x100m accels/buildups with slow jog back

Th 8.5 miles easy with natural progress (no watch)

Fr. 7 miles easy, 6x100m accels with slow jog back

Sa 7 miles with 10x38 sec with slow jog back

Su 1:25 h recovery (very slow) jn hilly area

Monday left me a bit gassed. Stop on Tuesday after 30 min because I needed to perform at work and should not look tired. Need to be careful because my ankle gave me signals to tune down a bit.

Happy running, Merry Christmas, stay healthy

BR

Ghost of Igloi wrote:

Coyote,

I didn’t realize that you coached along with your busy life professionally and athletically. Good for you. My second career was labor intensive, but did manage to coach the pole vaulters at my children’s middle school, and do some track officiating at Boise State and the Idaho State High School Meet. I currently coach a handful of masters, a couple who are national class. I think I should be able to do that another decade, if I make it that far.

I felt Will Freeman’s Peak When It Counts was one of the first American contributions to periodization. Following Tudor Bompas (sp?) earlier efforts. I do think Jack Daniels work is more practical, yet still touches on all the basic fitness modalities. I wish I had that resources during my professional career.

Igy

I don't know how I pulled it all together back then, but my job was a bit more laid-back and it was a great way to stay connected with my kids and their friends. For ski racing it actually helped because I would spend a fair amount of time on skis, and the more you are on skis the better you will be even if you are not actually 'training', kind of like having good running economy. I used Bompa's book for both skiing and running periodization ideas.

OF, that's good to know about level 2 and kind of what I figured.

Yes I went to Grinnell and I finished up there 40 years ago last week. At the time I was at the school the track team had been in a state of flux (had three coaches in three years on the track team) with a lot of coaching turnover and one year we had just 6-7 athletes on the entire team! And while our XC coach was dedicated and also a great guy (like an uncle to all of us), running wasn't really his thing. He was primarily the swim coach. Will and Evelyn really turned things around there, plus all all of the other things they did like bringing in distance clinics, the books, and all that.

Old Farte and Coyote,

Around the time I left coaching they announced the outlines of a Level III program. I continued to receive information about the Coaching Education Program in the following years, and after a time I suppose became inactive. That was fine, since I made a clean break from that world once I started a second career. I do regret leaving my collection of distance running books, including some late 50s and early 60s Percy Cerutty and Fred Wilt books. Among the more recent contributions jettisoned was Will Freeman’s “Peak When It Counts.” I thought so much of the book I repurchased a number of years ago.

Igy