50+ Masters Training and Racing Open Forum

I though Cush was outta shape. I guess not.

Russian Ruble 29% lower.

Opps, wrong thread….

@BigMango I've been relatively blessed with good health and resiliency the past few years which has let me get an incredible volume of work... knock on wood. Consistency of training is definitely paying off.

One week out from the first race of the season. I decided to keep mileage up, but spaced out workouts to get 3 over 2 weeks instead of 4, to give myself just a little extra recovery:

Mon AM: 10 miles (7:50s)
Mon PM: 4.5 miles (7:38s) + 6 strides and core

Tue: 6 miles (7:32s)

Wed AM: 3.5 miles + core
Wed PM: 3x (3:1, 2:1, 1:2) 3 min @ 5:25/mile, 2 min @ 5:17, 1 min @ 5:01, float @ 6:05. Total 10.5 miles

Thur: 10 miles (7:32s)

Fri: 11.3 miles (7:05s) + strides and core

Sat: 8 miles (7:44s)

Sun: LR / workout combo. 5x 6:1 progressing from 5:50/mile on first rep to 5:28/mile on 5th
rep. Avg 5:39/mile for the quality portion – good simulator for Saturday. Total 18 miles. Nap after.

Total 83 miles

First race is Saturday, 10 miles in Redding. Planning a moderate workout on Wednesday and then mini-taper Thur/Fri.

Recovery...Base...Speed...Race
Goal Range:11:00---11:15---11:45 ( 5:54(98)---6:10(92)---6:18(94) ) lisp?

Critical factor starting speed only 8 weeks before race with minimal base

Three areas of focus copied from ref below
1.AP,Aerobic Power (Cardiovascular) Intervals
5 x 3 minutes @ VO2max pace (95-100% max HR) with 2½ – 3 minutes jog recovery
2.AC,Anaerobic Capacity (Speed Endurance) Intervals
4 to 8 x 60 seconds at 90% all-out with 3 minutes jog recovery
3.ANP,Anaerobic Power (Phosphagen System) Intervals (Speed/Power)
4x30 seconds all out complete recovery 4 to 5 minutes

Ref for workouts

trackandfieldnews.com

How To Do Interval Workouts Correctly - Track & Field News

Teresa Tam

A quick guide to interval training, with some sample workouts. By Jason R. Karp, PHD Once the training secret of... Read More

Link:trackandfieldnews.com/track-coach/how-...

Speed Week 1 Grade 77 ice breaker lots of rest
Monday LT 3x20 minutes 5x3:1 complete rest between sets
all HR no pace power off treadmill.
Tuesday 3k 3x400 , 2x800 all with complete rest
Treadmill poweron 10%Incline 7mph for 400s and 6mph 800s
Friday 3k 1x800 2:57 HR 160 relaxed but effort last 200 to keep pace
Road

Onward!

Oops math skills better than typing skills proof read after the fact
Range:
11:00---11:15---11:45
5:54(88)---6:00(90)---6:18(94)

Since I do not know where I am at , I decided to start with a wide range for the race goal

Should narrow this down over the coming weeks

Back at the 1500/800 outdoor track training. Looking like a good bit of racing opportunities in the greater Atlanta area this spring (in-between coach high school track) leading up to a hopeful summer at Nationals maybe Worlds.

Did one track session this week in which I also did about one year ago. 8 x 400 (200 jog rest) at 81-80-79-78 (3 1/2 min set break) 78-78-78-74. It's a toughie for me.

Decided to compare Apples To Apples 2021 to 2022 and viola ran ~ 1.5% faster! I'd call these apples Honey Crisp to Granny Smith being a whole aged year older.

Next week I hope to do two track sessions exactly like what I've designed for the high school kids I coach. BTW our top Boy won the 3200 at Rome Invitational (26 Teams) in an exciting lean at the tape with a 62 bell lap!

Nice 400 session KP...Charlie, it looks like your starting point is really strong...impressive.

This track geezer managed another 30 mile week. Highlights included 8 x 200 mid-week...good benchmarking and confirming that I'm slowere than molasses.

Friday made for 100 consecutive training days (425 miles)...first time I've been able to string together such a 'streak' since surgeries...not an OCD thing, instead a discipline thing...the former jarhead in me.

On a leap of faith, I did enter the Hayward Track Classic on 5/7...mostly just a cool opportunity to race at the new state of the art facility that I'll be watching a lot of track in later this summer.

Headed out momentarily for a six miler with hopefully 2:00, 3:00, 4:00, 3:00 2:00...will of course be dependent upon which MF shows up this morning...you can imagine how that goes weeks before turning 66 ;}

Have an exceptional week of training and racing.

your pal,

MF

congrats on the century (100 straight days)! Just in time for my school spring break this coming week, it's gotten warm in DC area (60's, heading for 80 tomorrow before cooling off). Good time of year for races......except that i'm still hamstrung. All slow this week, gradually moving to more running and less x-training but not going great. Today was first time I went more than an hour, and last 30 (of 90) minutes fairly sore. Will need to manage carefully and go by feel rather than race calendar.

have a great week,

Dave

Hi all,

Tough intervals from KP, cool streak Mr. F :)

Standard week here. Made my running dream true again. Run fast, run slow, run everyday without beating me up. Grateful.

Mo 7 miles easy

Tu 30 min jumps and drills uphill, 5x60m uphill

We 7 miles easy, 5x100m with jog back

Th 7.5 miles easy/steady

Fr 7 miles easy, 5x100m with jog back

Sa 5x800m in approx. 3:00 min with 400m jog, 2x200m fast with 5 min walk

Su 90 min easy in the hills

Stay safe.

The miniscus surgery, I think was highly successful.

i must have been running in pain for a long time because even sitting in the wheelchair groggy with anesthesia I felt like getting up and running.

i was supposed to be riding a stationary bike but can’t sit in those hard damn seats. So, I just started walking again. 3 miles a day.

Followup is tomorrow. I hope he’ll say it’s ok to start up again. I’m ready. Now, the other knee is next after the summer racing season.

Charlie and KPdx: your speed is quite impressive! I always found mid-distances to be a much tougher business than “my” 5-10k or orienteering.

This my week was an easy one. 278 min on feet and skis altogether, only. Thought that legs became overloaded because roads and ski courses were/are both icy. Gave them a rest.
Weather forecast for the next week is very bad – down to 5F at night and 25F in the afternoon. And no fresh snow to cover ice. Winter is back, where are groundhogs?

Happy running to all!

M62, 5'11", 179 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23

RACE CALENDAR
May 7: Half Marathon
May 29: Marathon

FEBRUARY 28 - MARCH 7, 2022
M - Off
Tu- 12.2 miles @ 9:35/mi avg
W - Off
Th- Off
F -- 16.6 miles @ 9:22/mi avg
Sa- Off
Su- 4.0 miles (10:05, 9:39, 8:26, 7:21)
TOTAL: 32.8 MILES

Brutal week. I've increasingly been relying on ibuprophen to manage knee pain, but that wasn't an option due to biopsy surgery on Tuesday. Work and sleep were challenging. Biopsy results March 14.

Friday's "long run" followed an 18-hour fast, and I hit the wall at 14 miles. Good! I'm hoping that helps train the energy systems, and burns some fat.

The amount of blood evidenced afterwards suggests the effort may have been ill advised so soon after surgery. Same bloody result today after only 4 miles. I may take a couple days off. : )

I've chosen a different half marathon. Less expensive, more competitive, flat vs hilly, one turn vs 15 turns. Unfortunately, it's only 3 weeks before the marathon instead of four. I'd prefer my final long run that week. Four weeks out is OK, but that wouldn't allow enough recovery before the HM, which I'm hoping to seriously race. Hmmm.

Run well!

Things progressing positively on the home front. As for me, the hip acted up as soon as I tried to resume training. I suspect my hip impingement and a anterior pelvic tilt. I have a PT appointment Friday with a doc that has saved me in the past. Wishing everyone a good training week.

Igy

Igy, I hope you get things sorted out soon. Otherwise, it looks like a lot of positive reports versus the all-to-frequent old bodies falling apart reports we all seem to deal with. This was a positive week for my effort to get back to my healthy training level, although I expect to still be coughing a lot at night for another week or two. 41 miles total -

M- 4mi walk

T- 4mi walk

W- 7mi walk, AM 4mi PM 3mi

Th- 6mi of 400 walk/ 400 slow run -13:29/mi ave

F- 6mi of 400 walk/ 400 slow run - 12:10/mi ave

S- 6mi of 400 walk/ 400 easy run - 11:30/mi ave

Su- 8mi of 400 walk/ 400 run - 10:54/mi ave

Good running to all!

Following the ups and downs of everyone's running. Wondering why the world can't just get along? KP is back in the groove. It's a good feeling! Still 100% physically healthy here but I had a few hiccups last week. Must have been my old body talking to me! So I ended up with two very easy days. I seem to be really busy these days and didn't get around to posting last week. True to form I've been feeling good on the workout days, slogging the 'easy' days. 47 miles this week; 50 miles the week before. So here's a two week update for those playing along at home :>)

Week 6: Bayshore HM
Mon: am: 4.18 Miles in 37:01 [8:51 per mile] pm: 4.18 Miles in 34:28 [8:14 per mile] (yes I ran the same exact distance without trying on two different courses!)
Tue: 6.11 Miles in 48:57 [8:00 per mile]
Wed: 7 Miles in 55:08 [7:52 per mile] with 1/4-1/2-3/4-mile-1/4 ladder w/1/4 jog rest. 93.0, 3:08.1, 4:41.0, 6:11.5, 87.8
Thu: 5.8 Miles in 50:58 [8:47 per mile]
Fri: 6 Miles in 51:54 [8:39 per mile]
Sat: 11 Miles in 1:30:38 [8:14 per mile]
Sun: 6.11 Miles in 49:40 [8:07 per mile]

Week 7: Bayshore HM
Mon: Jog 2.03 Miles in 18:09 [8:56 per mile]
Tue: am: 7 Miles in 54:27 [7:46 per mile] with 3 mile tempo (19:39.9) 6:44.1, 6:36.9, 6:18.9 pm: 3.04 Miles in 26:02 [8:33 per mile]
Wed: am: 5.89 Miles in 52:21 [8:53 per mile] pm: 3.97 Miles in 32:29 [8:10 per mile]
Thu: Walk 2 Miles in 31:22 [15:41 per mile]
Fri: 8 Miles in 1:05:02 [8:07 per mile] w/6x2 min @ 6:36 pace on the '10s'
Sat: 10.25 Miles in 1:19:38 [7:46 per mile] 8:17-7:22
Sun: 7.1 Miles in 59:44 [8:24 per mile]

Thinking about summer racing. After Bayshore I think I'll focus on the 5K. And try to run a fast mile somewhere. Maybe the 1500 at the Masters Nationals. That's just a 5 hour drive for me. Maybe a LR meetup? L2b is in Lexington. I'm sure KP will be there. Anyone else?

Have a good run,

Dave

Good Tempo Run Dave. I'm in the exact same boat one day to the next regarding slogging through the "easy days". Once upon a time they were EZ. Now... survival runs.

A couple of pretty so so weeks for me.

M. 21/2. 7.5 km mtb ride with rugged 2 km climb. 27 mins then 45 min kayaking then 2 km steep singletrack run 200 m elevation gain 21 mins.

T. 60 min/21 km mtb ride.

W. 5 km steep singletrack run 300 m elevation gain 45 mins.

T. 23 km/56 min road ride hilly and windy.

F. 34 min kayaking

S. 21 km/66 min mtb ride and 5 km run with 3 x 800 m pickups.

S. A warm up hike of 1.3 kms inc some 40% gradient then 4 x 400 m hill reps up 20% gradient.

M. 28/2. 60 min kayaking

T. 28 km mtb ride 94 mins.

W. Most of the day at a funeral and wake and 320 kms of driving. I managed 10 ordinary trail kms consisting of 8 x 800 at an easy pace with walk/shuffle breaks. Right hamstring was OK but left one very tight.

T. 55 min kayaking

F. 33 km/93 min mtb ride.

S. 10 km hike some singletrack but a lot of it just bushbashing. 420 m elevation gain 2h 10 m. Felt ordinary as I had only 3 hrs sleep post night shift. Happy to just hike.

S. 2.6 km steep singletrack hike 200 m elevation gain 37 min. I had 3 hours post night shift sleep again then went straight out up the hill. Then a long drive for my grandson's 2d birthday party.

Arms almost fell off in today's track session here in Rome on a cold and rainy day. Enjoying a Guava Smoothie & Koalache before releasing the same workout on the Wolves of Rome HS.

5:38 1600 w/ 4min rest

2 x 400 w/ 90sec rest 79-77 plus 3min set break

2:38 800

High Schoolers will do 4 x 400

Then Coach KP deserves a well crafted IPA