50+ Masters Training and Racing Open Forum

Nice 5k OGII. Good return for sure.

Wrapped up M60-64 Seniors in FLA with another tactical race battling back and forth the entire bell lap of the 1500 with always tough Mark Carver. We only went 5:04 but our last 800 was 2:28. It was like my fave running movie Sea Bisquit out there... and Hot & HUMID too. My first Gold was won by just 0.08 secs. Second GOLD by 0.38 secs. Furious Fun!

Nice run, and especially considering challenges past couple of weeks.

What am I training for? two weeks ago during a pretty sore recovery run, an old lady overtook me holding her phone while running and explaining the husband what to buy in the grocery store.

Mo off

Tu 4 miles progressiv, 30 min jumps and drills uphill, 6x60m uphill, walking home on rubber legs

We 7 miles recovery, 5x100m with jog back

Th 6 miles with 12x1min on/off

Fr 7 miles recovery

Sa 15x100m as 50m building up and 50m quick floating with jog back, 4 miles recovery

Su 80 min recovery

Have fun or good recovery!

Congrats to all you racer.

M62, 5'11", 172 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23

Weeks to Marathon: 1

MAY 17-23, 2022
M - Off
Tu- Off
W - 5.0 miles (8:55 avg out, 8:46 back)
Th- Off
Fr - 4.0 miles (10:02, 8:38, 8:23, 7:22)
Sa- Off
Su- 4.0 miles (9:08, 8:27, 7:49, 6:50)
TOTAL: 13.0 MILES

The marathon with my son is one week from today. This past week started with me still sore and sluggish from the previous Thursday's 18-mile depletion run.

It wasn't until this morning that I felt more or less recovered. It's crazy how long recovery takes these days.

My son says he's aiming for only sub-4, although I believe 3:30 would be possible for him. It's his first marathon, so perhaps wise to be cautious, but plodding along at 9-minute miles can be arduous, too.

Weather permitting, I'm looking for 3:45. My recent HM would predict sub 3:35, but not on only 20 mpw training. I'll trust my intuition to find the appropriate pace. Recalling my most recent few marathons (none with specific goals in mind), my third mile was always within a couple seconds of my final average pace.

Some very nice race results being reported! Good to see Rtype is going strong, too. An hour a day is impressive, especially versus my three runs per week (average maybe 30 mins a day over 7 days?).

Run well.

So so psyched to see all of the great results posted this week…just WOW!

And exactly the inspiration that I come here for.

Thank you and congratulations.

Just awesome.

Your pal,
MF

I've been meaning to post more often. 2022 has been a great year for me. I'd say 9/10 days and 9/10 races go better than I've expected. But the last ten days have been off because of mourning. Last week I ran only four times.

Monday I ran 6 miles on the roads over small hills but did not time it.

Tuesday I ran a workout in the light darkness to heavier darkness. I ran 2 X 3000 meters. I ran the first 3000 as it was getting darker in 8:29.41. Then I had a standing recovery and took some water. It was darker and I could not see well for the next 3000 that I ran in 8:37.83.

Thursday I sprinted 4 X 110y uphill and 330y recovery. I took a break switching to the old track (440y track) and I sprinted 8 X 220y with 220y. Everything was at 800 meter race pace.

Saturday I jogged 3 miles barefoot on the grass.

I will try to do something today but I feel exhausted while mourning.

Good running to everyone.

Impressive results!

The over 50 3000m w.record is 8.37.

It isn't the easiest course. I'd be pretty happy with 20 seconds faster.

Thanks for the heads up on the Mt. Hood race, but I'll probably try and up the training a bit and lose 3 lbs or so, and go for a good one at Butte to Butte on July 4, then look at running a decent 5000m on the track at one of the OTC evening meetings.

Cross training looks interesting. I'd like to try the Nordic Hamstring Curls. I've heard they can have very a positive impact, but they're hard to do at home.

Looked at an article by Dr. Kirkland on Fisetin. Interesting, but I got the impression that they hadn't fully established the safety aspect. Would Quircetin (which the mention) be a proven safe alternative?

I've got a paper on Phenolic compounds, and Quercetin does some interesting things, including greater mtDNA expression. Pomegranate juice looked promising with decreased cortisol and homocysteine levels, and increased testoterone/cortisol ratios.

Interesting. But I'll stick with alcohol (craft beer, dry wine, local mead), caffeine (fair-trade coffee - hot only), and ibuprofen (generic). Staggered administration over a period of days, except caffeine/alcohol only 10 hours apart :)

Although at the moment, I'm feeling a need for all three: sleepy, frustrated and knees are extremely painful (today's job is prepping a floor for ceramic tile).

Marathon on Sunday. Forecast is warm and sunny. It's been a very cool spring, so I'm not at all acclimated. Yesterday was about 60 and breezy, and four slow miles had me dripping sweat. Hoo boy.

Carry on!

Cavorty,

Assuming extra 3 lbs add 2-3 sec/km, this alone results in 10-15 extra seconds on a 5K course. Then comes the “hilly course” issue. On close-loop courses with shallow slopes, an equivalent elongation could be very roughly estimated as (total climb) х 2. I.e. if the total climb is 100 ft (and the same 100 you go down), consider that you ran 200 ft extra, and this would result in some 14-15 additional seconds. And this is a very optimistic estimate assuming that your technique does not suffer neither on uphill, nor downhill segments. If it does, there are more complex formulas applicable and elongation is higher.
So, consider some 30 sec less on a flat 5K course with your “combat” weight.

Good luck!

Allen,

Good luck with your marathon on Sun! Have to say, though, that your mentioning of ibuprofen sounds worrying. Perhaps you would reconsider they way of treating injuries after this important event.

Thanks, Orient! Regarding ibuprofen, I've used it very sparingly. Long runs, workouts and races. I've only run one workout in the past 9 months, and only two races. Last time I took ibuprofen was two weeks ago for an 18-mile run.

Treatment for my chronic tendonitis would require severing the quadriceps tendons, grinding off the offending patellar bone spurs, then mechanically reattaching the tendons (boring holes through the knee caps, etc).

For now, I'm favoring the judicial use of ibuprofen.

I apologize for not posting in a while. I've kind of fallen on hard times here with a new injury. There's been a pain in my shin diagnosed as Tibialis Anterior Muscle Pain. It felt like huge cramp about 6" down and 2" over from my left knee. Or shin splints. It was more of a huge annoyance than an injury but it really did put a damper on my training. So with that being said, I'm getting ready to head upNorth for my race in the morning. My shin is much, much better. Barely noticeable this week. I'd rate it 90%+ to the good. But I lost a lot fitness over the past 8 weeks. On a positive note, my achilles is still at 100%! So here's a little summary of my past 9 weeks leading up to tomorrows race. And any highlights, if any.

Week 9 Bayshore HM 57.0: 5x1000, 11 mile long run
Week 8 Bayshore HM 51.3: 3 mile tempo, 11 mile long run
Week 7 Bayshore HM 26.7: Easy running, some biking
Week 6 Bayshore HM 29.2: Easy running, some biking
Week 5 Bayshore HM 51.2: 11 mile long run
Week 4 Bayshore HM 8.2: Four days off, a few short runs, biking
Week 3 Bayshore HM 38.3 miles: Ran everyday but almost conceded my HM as the pain was still there.
Week 2 Bayshore HM 50.1 miles: Progression run down to 7:20, 10.5 mile long run at 7:45
Week 1 Bayshore HM 26.3 (so far): 4x30sec strides @ 6:25

So I really don't have any expectations for tomorrow. I'd like to think I could get under 1:30. I've always seemed to run really well here in the past so maybe I'll surprise myself!

Have a good run,

Dave

Dave: Good luck tomorrow! Certainly good news about your achilles. And the unplanned rest plus race-day magic may well combine for unexpected success. I hope so! As always, I'm in awe regarding your ability to train and race so well while working a physically-demanding job. I strained my back and aggravated my hamstring this week -- carrying 60-pound bags of sand and cement, (and 80-pound boxes of tile) up three flights of stairs this week!

Dave, good luck with your HM. My advice from being in a similar situation of reduced training going into my April 10-mile race is, do a very thorough warm up before the race.

Racerdb and Allen1959 you have trained to your current capabilities. Best wishes on a satisfactory results.