50+ Masters Training and Racing Open Forum

Plus being a hilly 22 miles, if I recall.

Thanks for the supportive notes folks.

Cush... you are a volume aerobic beast! I reckon we all should pay attention to what it takes to be great. Thanks for sharing your climb to fitness.

KP

I had a very steady week getting in my planned mileage level for the next month or so. 41 miles for the week -

M-7mi flat 9:00/mi

T-7mi hills 9:39/mi

W-7mi flat 8:58/mi

Th-7mi hills 8:53/mi

F-7mi flat 9:18/mi

S-6mi hilly trails with my son 8:25/mi

Su- walk at the zoo with my granddaughter

Good running to all!

Welcome back to the South KP! I used to visit and play golf near the GA line in Chattanooga. As I recall, we played golf up to 10:30pm because that area is at the far edge of the time zone.

Tue = 4 miles TM with 3 @ 8:34

Thr = 4 miles TM with 3 @ 9:23

Sat = 5 miles TM with 6 X (880 @ 7min pace) with 3:30 walk between

Sun = 4 miles TM with 3 @ 9:23

A good running week with a good hard workout on Sat. I’m having to invent new workouts for the TM and I think I like this one that gives me more frequent breaks. I do the 3:30’s off the treadmill on the “granddaughter loop” upstairs circumnavigating the kitchen, dining room, and living room; but without the screaming and giggling.

Feeling good.

Have a good one.

Greetings old friends,

Been some time since I last posted...been lurking in the interim.

I bit the bullet in October and finally had much needed / highly invasive foot surgery...four jumbo screws installed to fuse the navicular and cuneiform.

After 12 weeks of non-wight bearing cast then boot, started 'trying to re-learn how to walk 4 weeks ago...yesterday I actually 'jogged' for the first time...1/2 mile on the treadmill in slightly under 11 minutes

Comeback # 132 begins

Hopefully we all get to chat about actual racing plans in the somewhat near future

your pal,

MF

I've been consistently running 35 mpw while biking 60 and swimming 2-3 times. It's been a struggle with teaching, chairing my department, and organizing a search.

Races are happening in SC. I was supposed to run a 10 miler the weekend before last but bailed because it was in the 30s with pouring rain. That was the first race I've pulled out of due to weather. I'm planning on racing a 5k next weekend. There are basically no Covid protocols in place and awards are based on gun time so I may bail out if things are too crowded at the start. Covid shot #2 is scheduled for me the following week and I'm not willing to risk getting sick for a local 5k. I normally run a HM in that race but it required a bus ride to the start so I nixed that.

Dave - So sorry about your MA. It's so tough to get going again with a changing end zone. Can you reschedule to one that's happening?

KPdx - Wow! Congratulations on your move and new position. I bet Mike S. is excited you're back home.

Sorry to be inconsistent in posting but I'm just keeping my head above water. Sending good thoughts to you all...Long May You Run!

*Week 508*

Howdy, 50+ers! Sorry, my mind has been completely in a different place this entire week. Between the snow storms and the school shifting modes of instruction accordingly, between dealing with ice and the death of two of our dear friends, it's been a rough week. Warmer weather finally today, so hope things will be on the uptick.

Got some good walks in early in the week, but then it was upper-body workouts to dig the ice out for several days. Mine was one of the few sidewalks in our neighborhood that were shoveled (that Wisconsin ethic,) and the side streets have been glare ice since mid-week making just walking tiring. I tried to take one walk mid-week where it took me nearly an hour to cover just two miles....I was pretty spent, too. By the end of the week, I've just not been mentally there.

Here's to warmer weather and reduced positivity rates! Stay safe out there!

All the Best!

Hi,

weather changed from -15C to +15C this week. Felt like spring this weekend. First flowers showed up.

Mo 7 miles easy on snow&ice

Tu 45 min slippering on ice

We 1 h drills and jumps uphill

Th 7 miles easy + 8x100m buildups with jog back

Fr 7 miles easy + 10x200m with slow jog back on dirt

Sa 7.5 miles recovery hills

Su 1:25 h recovery hills

Hope for vaccines for all soon!

MikeF: good recovery and happy comeback to running!

Mon. 80 min kayak. 4 km hike 115 m elevation. 45 min.

Tue. 4 km hike as above. 26 km very windy road ride in 1 hr, 7 km run off the bike in 36 min.

Wed. 6 lap 40 km mtn bike ride 100 min on forest trail loop last 5 laps at 26 kph which is quick for me these days.

Thu. Off travelling. Hiking then 3.25 km running up and down a lookout 125 m elev. gain in 29 min. Lots of walking in the evening.

Fri. A fair bit of hiking then a mixed bag of coastal running 8.7 km in 54 min soft sand steps etc.

Sat. Some long hilly hiking plus an easy 8 km run in 46 min.

Sun. More hiking inc 5 or so barefoot soft sand kms then a 7.6 km easy run in 45 mins.

I have been clocking 22 to 32,000 steps per day so I have been moving a bit.

We were in a mini lockdown from midnight last friday to midnight wednesday. We had 4 community cases in the State after the bio security breach in quarantine. They had it all under control by monday and we have had zeros since.

This did mean a 2 hr exercise restriction and a 5 km travel restriction unless for work. My hikes were "legal" as it included my daily supermarket visit.

Monday's 80 min paddle was done in my forest dam. It's the end of summer so the dam has shrunk. I ended up doing about 40 laps.

I was flying around on the mountain bike on Wednesday. It was hot but for some reason I felt brilliant.

Just been trying to tick along while we are travelling.

Although I haven't raced myself we have been racing here.

A couple of noteworthy recent race times.

A couple of thursday's back at our club 800 metre handicap race (on grass). Johnny J managed a 3.30. While he is slowing but we forgive him as he is 82.

Meanwhile the daughter of a masters legend has been cracking on with becoming a masters legend herself.

Julie has clocked 10. 40 for 3, 18.12 for 5 and 37.45 for 10 at age 52.

Her mum ran 12.52, 21.34, 44.09, 97.38 half and 3.38 marathon in the 70-74 age group.

As for those 22 mile runs Snell and co used to do. Ghost they were very seriously hilly. I had a run around most of the course many years back, very tough course.

It was 38 deg C on Saturday. I can't believe how much snow some of you are getting. Good work to just be getting any sort of training in.

Julie and her mum are tough!

Kp: Hope you adapt to your new environment. Fortunately, we'll always have our running to help maintain our sanity!

Amy: You should look into Tenex. Its a very simple procedure and it has (so far) allowed me to run painfree for the first time in 5 years.

Today is day 130 post Tenex achilles op. Ran my planned 27 miles last week including my first 10 miler since Nov of 2019. All runs still painfree, comfortable and relaxed with no issues. I'm still indoors as I really don't want to fight the cold, snow and ice. I'm listing my mile paces to show how easy I start every run and progress a bit. I hope to remain disciplined enough to not exceed 8:00/mi thru March. There's no point in running any faster than that right now!

M: 5 Miles in 43:25 [8:41 per mile] 924,900,838,820,802. HR 130

T: 5 Miles in 43:48 [8:45 per mile] 929,902,840,828,809. HR 133

W: 11.11 Mile ride in 30:03 22.2mph, HR114 , max127. 73rpm

T: 10 Miles in 1:25:33 [8:33 per mile] 937,918,902,845,831,816,804,800,800,800 HR 137

F: 3 Miles in 28:01 [9:20 per mile] 940, 919, 901 HR 126

S: 4 Miles in 35:17 [8:49 per mile] Just a 100% good run. 10:00-8:00

S: 15.39 Mile ride in 45:03 20.5mph, HR 107 max 122, cadence 72

I heard I got a paragraph and pic in the latest National Masters News, but I don't get NMN. Anyone want to sell their's when they're thru with it?

Plans are for 29 miles this week, in 4-5 runs.

Have a good run,

Dave

hi dave,

check your facebook messenger box for the article. as a sidenote, i've found masters news is worth the subscription price--some pretty good contributors offer nice tips on health and nutrition, and paul carlin (running prof) always does a nice job with championship write-ups...

cush

Good luck with the continued recover Mike. I still miss my Sunday long runs out of Bear Valley.

Tough week here in Austin. No power/heat Monday to Wednesday. Clean up Thursday and Friday.

Sat and Sun: 30 min easy both days. Back to regularly scheduled programming today.

Hope you all have a good and healthy week. Keep up the great efforts.

good luck and welcome back, Mike.

I'm going to chime in before L2B kicks off the week's postings so I can get going on my retirement career as a gardener and landscape maintenance worker. The week went well and was another small step up on my training plan. 43 miles for the week -

M- 7mi 8:57/mi

T- 7mi hills 8:52/mi

W- 4mi run/walk 12:15/mi (very tired)

Th- 7mi hills 8:35/mi

F- 7mi 8:54/mi

S- 7mi hilly trails with my son 7:59/mi

Su- 4mi very easy 9:29/mi

The month of February has been a fairly smooth build up with the weeks going -

37mi 10:25/mi

39mi 9:15/mi

41mi 9:02mi

43mi 9:02/mi

My plan is to stay at the present mileage for the next three weeks and to see what my average time does, and then move up the mileage a little more.

Good running to all!

I'm going to chime in early too. That's a nice month of February, og II!

This week the wheels came completely off. I tried to run both Monday and Tuesday and could barely get under 12 min/mile. On Tuesday I was so stiff and awkward that I kept stumbling on smooth pavement and was afraid I’d fall. So I gave up and took the next three days on the bike, which still seems more or less OK although I’ve lost a lot of speed. I tried jogging again on Saturday and managed 5 miles in just under an hour. It felt bad but at least I wasn’t stumbling. For the first six days of the week: 23 miles of jogging, 31 miles on the bike outdoors, and 4.5 hours on the stationary trainer.

Then yesterday morning I got my second dose of the Moderna vaccine. Whammo! I slept very badly last night because my vaccinated arm hurt so much. By this morning the usual muscle pain and stiffness in my shoulders, neck, and back was massively amplified and I could barely lift my vaccinated arm. I had a mild fever of 100.4 upon waking up but it has now dropped below 99, and I'm still considering going out for a short bike ride later on. At least getting a strong response to the vaccine gives me some confidence that it’s actually working. The drugs I'm taking for my RA (if that's what it is--I'm not convinced) are mildly immunosuppressive, but my immune system seems to have responded to the COVID vaccine quite robustly.

Keeping up with my little plan of adding 2 miles each week to my schedule. I'll do this as long as things continue to go well. Hit 29 miles this week on 5 runs. All of a sudden most of our snow is gone. There was a foot on the ground Monday! The last two runs have been outside. Thursdays 10 felt a bit harder than last week. But not too bad and no side effects. Managed to keep all the runs over 8:00 pace but I was tempted several times to see what I could do. I'll stick to my plan to not do anything faster until I can run a pain free 40 mile week. I noticed this weekend there has been just a slight bit of achilles soreness. Maybe the 15 miles I did Thurs/Fri? My new Nike React Milers? Work? Who knows but I'm not concerned as it's barely noticeable and I'm feeling 95% good! I've been slacking on the bike lately.

M: 4 Miles in 36:19 [9:04 per mile] Didn't feel like running tonite... 938,909,853,838 HR 131

T: 7 Miles in 1:00:53 [8:41 per mile] Just a real nice run... 939,912,851,839,823,809,800

W: 14.28 Mile ride in 45:02 Nice ride. 19.0mph, HR111, max 126, 67rpm

T: 10 Miles in 1:24:37 [8:27 per mile] 146HR. 915,855,845,836,826,816,813,807,803,800

F: 5.02 Miles in 43:13 [8:36 per mile] Outside run. 40 deg, shorts. 856,839,830,830,826 HR 134

S: Off

S: 3.01 Miles in 25:44 [8:32 per mile] Nice steady 'No look' run to get my planned miles for the week. 840,838,823

I'll plan on logging 31 miles this week.