50+ Masters Training and Racing Open Forum

Hi Dave, Thanks for the info on your training. Will dig into the archive...

The week:

Mo 8.5 miles easy

Tu off

We 7 miles easy, 5x100m with jog back

Th 12 km Z2 in 59 min

Fr 7 miles easy, 5x100m with jog back

Sa WU, 8x300m uphill, CD

Su 1:30 h recovery pace hilly

Lost my strength and speed day on Tuesday to too much work.

Long time reader, first time poster.

LR can be brutal so not using my registered account.

Like many at LR, 'talk the talk' but don't 'walk the walk'...run the run...

Was putting up age-graded results in the mid-80s. Got injured/busy. Somehow a week off turn into a decade off.

Gained 50 pounds (80 pounds over lowest racing weight). Went on keto diet 3 months ago and lost the 50 pounds, though some was muscle.

Turning 60 soon. Figure if get it half-together I can show my face at a race again and maybe snag more than a participation medal.

Tried to run about 2 months ago and even slow-jogging 18 min pace, I couldn't manage 2 miles before collapsing so gave up.

Now that weight is lower and levelled off, am committed to training again.

First week back from the brink:

Mon -

Tue - 7 @ 12:12/mi

Wed -

Thu -

Fri - 7 @ 10:44/mi

Sat -

Sun - 7 @ 9:52/mi

Week: 21 mi

Denver, you may want to consider adding biking, swimming or some walking on off days. Good luck.

Nice one. Got to be worth 4 or 5 seconds better on a decent track.

I'll be watching from some way behind you if I do the Hayward Spring Classic.

I did do a 'race simulation' 10k about 10 days ago with which I was quite pleased. Steady/fast 10k with 10k pace surges every 6 minutes. Course with 170ft elevation. Did 41:55, which is about 32:32 age graded. Had done a good session of 8 miles including 6x1000m in 4:05 with 800m steady running recovery about three days earlier, so not exactly fresh.

I think under perfect circumstances I could get close to 41:00 which would be pretty much back to AG best.

Cavorty wrote:

Nice one. Got to be worth 4 or 5 seconds better on a decent track.

I'll be watching from some way behind you if I do the Hayward Spring Classic.

I did do a 'race simulation' 10k about 10 days ago with which I was quite pleased. Steady/fast 10k with 10k pace surges every 6 minutes. Course with 170ft elevation. Did 41:55, which is about 32:32 age graded. Had done a good session of 8 miles including 6x1000m in 4:05 with 800m steady running recovery about three days earlier, so not exactly fresh.

I think under perfect circumstances I could get close to 41:00 which would be pretty much back to AG best.

Oops meant to quote Charlie there.

Charlie- 5:48 would have tied for the fastest 65+ at 5th Ave Mile (3rd for 60-69). I think you would have pipped him in the lean though.

Packbacker wrote:

Charlie- 5:48 would have tied for the fastest 65+ at 5th Ave Mile (3rd for 60-69). I think you would have pipped him in the lean though.

Gotta work on my finish line dive , in the sand of course;)

Cavorty , matching your age graded PRs is pretty sweet. For masters with 10+ years of competitive training/racing age graded PRs is pretty much the GOLD STANDARD. I must admit this has been my goal for 22 years!

Truth be told that 5:48 is 5 percentage points lower than my masters age graded best for the mile. I would have to crank out a 5:28 to match my masters best age graded mile(4:13 1500) which was at age 43.

Age Grading is like Religion . Always hope for salvation but ya gotta believe

I believe

Re:

Author

DenverDave

Post

"Long time reader, first time poster.

LR can be brutal so not using my registered account."

Keep it rolling Dave. Welcome to the thread as a poster.

In general, I think you find this thread to be a LOT kinder and more supportive than the general forum. Very few harsh words. I think that may be because of the common experience we share of keeping on running when 90%+ of the "know it all" "fast" youngsters have hung up their racing flats/spikes for the final time.

Keep your updates coming....

BTW 60 y/o is a great time to get serious again about training and racing!

NDJY

DenverDave wrote:

Was putting up age-graded results in the mid-80s. Got injured/busy. Somehow a week off turn into a decade off.

I see those 10 years off in a positive light. You've got fresh legs! Now is a great time to get back at it!

I've run the 5th Avenue Mile a few times, and it's faster than a track, and a lot faster than the track Charlie and I run on.

Charlie

5:48 is a good time for the mile. We are all different and many carry long-term issues. I am more impressed with your target of 10:49 for 3000m. To my mind this is the more challenging target.

I have been waiting for results so am probably last in line for Aug 30 to Sep 5. We had our Midlands region veterans cup final on Sep 5 where we came 2nd overall. My main event was the M60 1500m, but I doubled up with the M70 triple jump for a few extra points for the club.

Mon 30 - 65min

Tues 31 - am - 40min - pm - light track session 4x400m ave 78.4

Wed 1 - 35min

Thurs 2 - am - 30min - pm - light track session 4x150m accelerations

Fri 3 - 25min

Sat 4 - 25min

Sun 5 - 1500m race - 5:07.98 - new UK record time (subject to ratification)

Total 63km/39miles

Good run, as usual. How’s your step phase?

ATP, congratulations! You are braking national records like peanuts!

Also, your participation in the triple jump competition sounds very impressive. You definitely have very strong legs. If I would have even 50% of such a strength, I would be glad.

Sorry, I'm not familiar with step phase.

TJ was very ordinary and on a short runup to preserve the ankles.

Phantastic, congrats!

DenverDave, enjoy this squad of veterans breaking national records, doing great stuff, run for fun, and start all over. It is never to late to do nice things.

Do you mean step phase of TJ - if so, then short and liable to collapse. This was really only a matter of points for the team. There were only three of us, one regular jumper and two runners there for the points. I came 3rd for 6 team points :)