50+ Weekly Training Thread

No training or partner here. I'm in on the BBQ and beer,partner !

Thanks for starting us off racerdb.

I managed 54 miles on 7 days this week. SMWF steady 5-7 mile runs varying in the 6:50-7:40 range, TR ran 8 miles each day, with 2.5 mile tempo on each day built into the middle portion. Tempo portions were sub-6 on Tuesday, and 6:05 Thursday. Saturday, managed a hilly 15.5 mile run @ 7:05 pace. Normally, I would only tempo one day and run an interval track workout one day, but last Wednesday (our usual track day) hit 96 and humid, so I opted out and ran tempo the next morning, instead.

I usually run alone, more by convenience than by choice. Like racerdb, I have scheduled interval days, so I usually (but not always) have someone with whom to do intervals.

Tuesday and Thursday morning a group goes at 5:30 am that I can go with to do some tempo-ing if I manage to get up in time....ugh! Long runs, it all depends on whether I can get my butt out the door by 6:00 am Saturday morning to meet up with the 6:30 am crew that runs out in the Bluegrass countryside. Even then, it's hit or miss if somebody will be there that runs the pace I want to run. For those interested, the group I run with on Saturday morning is the "Todd's Road Stumblers" (www.toddsroadstumblers.com). Scrolling to the bottom shows some of the scenery. Don't know how they managed to take shots on the only flat places on this very hilly route. If you've heard that name before, it would be because that was the group that Mark Nenow ran with while cutting his teeth here in the Bluegrass. There is certainly nobody near his caliber running there today, however. Mostly a bunch of us old farts still chewing up the country miles.

Next Saturday, we have the Midsummer Night's Run here in Lexington, which is always a fun (albeit hot) time. Race starts at dusk, but this year I have a feeling it'll be even more sweltering than usual....long range forecast doesn't look good. :-(

Have a great week everybody!

By the way, we had a couple of very late entries on last week's thread from Muddy Girl and from LV.

Thanks for the race report Muddy Girl, sorry you weren't pleased with your race (seemed pretty good to me!) From your post on the MWRR thread, you suggested it wasn't a course favorable to your running style. Hopefully, you can use it as motivation for your fall races!

LV, I understand your pain. I rotate through lots of shoes (flats and both light and heavy trainers) during the week, and I believe that has helped keep my lingering (semi-dormant) foot issues from becoming a chronic problem. Good luck to you.

Biked 40 miles on two rides, 9200 meters in 5 swims, 29 miles on 4 runs. Foot and toe are all checking in at A+ right now. Next appointment is on the 17th and I'm hoping for an all clear to return to regular training.

I'll always love the Loneliness of the Long Distance Runner.

But I do like my training partner of the last 5 years. I host anywhere from 5-20 of my TNB mates on any given Saturday morning, breakfast afterwards, so that might be my favorite day of the week.

Good luck with your next check up! Always nice to be able to train in a healthy order.

30 miles on 4 runs this week. 8x25 sec hill reps with 1:30-40 rec on Tues. And a 4 mile tempo on Sat in 25:30.

Always like to have people to workout with. There is a small masters marathon group that I do tempo and longer rep stuff with, though I do just part of their runs. For my Sat tempo run I just hung on to a guy that was running 10 mi, until we got to the 4 mile mark. Last week he went out faster and dropped me before 3 mi.

This last track season I was mostly on my own until the last two months. I'm not going to run decent paced 800s or longer by myself, so I mostly relied on 400s with shorter rest. The few times I tied to do anything longer, it was usually too slow, and depressing.

To to those with races coming up...Good Luck!

Nice start to the thread, thanks. 7 miles this week and that's it for awhile. I took all week off until yesterday and it was the worst I felt yet. This morning I did my first elliptical workout. It was fun actually and I didn't feel anything. Like in 2004 I spent 6 weeks working out on it and then was able to resume running (similar injury, same general area). So I plan on the same thing this time, 4-6 weeks with about 4, 1 hour workouts per week before my next run and hopefully things will be better.

I like to mix things up. Sometimes I like to run alone, other times with a partner or various groups. We had a great Sunday group going for a few years. A mass email list went out each week and we'd get some groups over 20 runners. Three, roughly 12 mile courses, very hilly and we'd rotate the course each week. I loved those runs. And I've had many partners over 18 years. I've changed work schedules over the years so it's kind of whoever might be running those same hours. Actually this morning at the club I joined, which I've been a member at before, I ran into one of my old running buddies and he's hurt and doing the elliptical thing too. So on Sat and Sun at 7 he's there so I got someone to workout with for 2 of the days. It does pass the time better when you're chatting away.

Have a great week everyone!

This is my first week as a 50 year old, so I have the pleasure of posting on this thread. Unfortunately, my first week as a 50 year old had me feeling more like an 80 year old as a VERY sore and inflamed achilles has made me do the "morning hobble" for the past 2 weeks. The national championship meet in Sacto did a number on me, and the pounding of my events (sprinter and hurdler) made me limp. I have one more meet at the end of August and then it will be time for a long rest.

Luckily my hobbling is going away, and I'm practicing JUST enough to keep the rust off me. I needed to get used to the new hurdle spacing for my age group so light practices are doing the trick. Instead of mileage, I'll post: 2 weight room sessions, 3 light track sessions. After the August meet it will be low or no impact work for a minimum of 3 weeks. Weights, elliptical, swimming will be on my agenda.

4 x 5k runs on grass (mostly barefoot) with some pickups etc.

1 x 20km midweek trail run, hilly and muddy.

2 x races, 3km xc relay leg 11.50 on sat. 6.5km undulating trail run 25.50 (11.30 split 1st 3k before we hit the rougher stuff).

2 x 1 hr mtn bike rides on hilly trails.

2 x 1 hr kyak sessions in the lake.

During the week I nearly always train alone. Only one other runner living within 50kms of me, she is same level but our work family commitments clash.

Weekends I race sat and sun in winter so I do have company. Summertime only race infrequently. I can often go 3 months or so without running with anyone during the warmer months. I do have kangaroos, wallabies, emus, goannas etc for company on most runs.

Happy birthday, Spikez. You may be 50, but you don't look it -- your pictures are beautiful!!

Thanks everyone for the support and positive thinking. I'm frustrated with my running lately and how slow I'm getting.

From age 25 to 43, I slowed about 1:45 for 5k (from 16:48 to 18:30) and in that time I had 3 children. But from 43 (more likely from 45) to 50, I've slowed more than 2 minutes (18:30 to 20:37)!!!! I've also gained about 8 lbs in the last couple of years and it isn't budging.

Some of it is age, some of it is weight and some of it is from dropping my mileage (from a normal year-round weekly average of 70 to my more recent 55-60. Plus, my life has gotten a LOT more stressful in the last 5 years. Since I can't do much about some of that, I am going to see if bringing my mileage back up to 70 (and beyond) will help do the trick. And I've got to fix my form as I've developed some bad habits which are just going to get me injured sooner or later.

Ran 65 miles this week, with a 10 miler with my daughter on Sat. and a 15 miler today. No speed work because my legs were still tired from the trail race last weekend, but we'll see what i can manage this week.

Since my schedule is so screwy, I usually run alone, but sometimes make plans to run with a few friends for easy runs. Occasionally someone will want to run long on the trails with me and lately, I've been running with my daughter almost every day (although adding miles on afterwards since she isn't running more than 35 a week). I used to let people know that I was running at 8:35 from a certain trailhead and then if someone wanted to join me, they'd know where to find me -- but then a guy started "stalking" me and freaked me out enough that I changed my start spot and the time.

I miss the days when I always had training partners for the long runs and support for doing speed work. I hate doing track work and have much anxiety about it - sometimes company will shame me into doing it.

I hear you muddy girl. My best race this year is a 27:33 4-mile. I could run around 17:00 in my early 40's. I haven't been able to train consistently for nearly 2 years but at least I'm running. I got 35 miles in this week on 6 runs with a easy fartlek and a 10 miler on the weekend.

I've run Saturdays with the same group of guys for nearly 18 years but they're all hurt or busy this summer. I run before work so its tough to find anyone to run with at 5: 30.

Welcome aboard Spikez. You'll find any number of us hobbling at various times, but we still manage to keep things going and run some pretty fine times.

I've decided that instead of taking it easy while my hamstrings get better, I'm "building my base". Yeah, that's it! Because I'm just doing easy miles (7-8 min/mile) I managed to sneak in a few more miles and move from 36 to 40 miles last week. I'll likely try to maintain that for two more weeks, and then start to work in some hills and speedwork to prepare for some racing in October and November.

Because of my schedule, races are the only time I run with others. When you folks that train with others are having a bad day, how do you tamp down your competitiveness so you don't hurt something? I have a hard enough time doing that when I'm training alone.

Mon- 5 miles (including 5k trails race)

Tue 4 miles (including 5k road race)

Wed. 5 miles (including 6 X 800m on track)

Thurs. off

Fri. 15 miles

Sat. 16 miles

Sun. off

Total 45 miles

I run by myself, except for low key races (see above) and track workouts. I wish I had someone to do road miles with, but I am not a morning runner and still like running before dinner (sort of like hs and college). No one is really available to run then!

wxboy wrote:

When you folks that train with others are having a bad day, how do you tamp down your competitiveness so you don't hurt something? I have a hard enough time doing that when I'm training alone.

I remind myself that these are my running buddies, not my competitors (at least they're not on training days). Surprisingly, I'm the other way around. I find that having people to run with actually keeps me from pushing myself too hard, which I can drift towards when I train alone. Also, because I was injured for so long, every day I run is a blessing to me (hence my handle), and I have no ego when it comes to workouts. If I'm not feeling it, I just let 'em know. Absolutely the last thing I want to do is hurt myself again, like I did in my youth! Being able to enjoy running is just too important to me to let my pride undo all the progress I've made. Good question.

41 miles this week. A group of us did a track 5K on Friday and I went 18:51. That is 0:36 better than I went in Sacramento two weeks ago. After age 60 you just can't predict when you can produce a good effort. I usually run by myself Monday through Friday early in the mornings. Weekends I usually run with my kids and/or some other locals.

My running has hit the skids this Summer.

After enjoying a 7 year comeback that had me nailing a couple mid 80% races the last 2 years, things have come unraveled.

The running phase may be over for the present. Biking, swimming, catskiing,etc. will have to pick up the slack until the PF clears up. Minimalist shoes may work for many, but I fear it was my undoing.

3 cheers to all you enjoying full training regimens. Best wishes to those on the mend.

lucKY2b, your words resonate with wisdom.

Bushman wrote:

My running has hit the skids this Summer.

After enjoying a 7 year comeback that had me nailing a couple mid 80% races the last 2 years, things have come unraveled.

The running phase may be over for the present. Biking, swimming, catskiing,etc. will have to pick up the slack until the PF clears up. Minimalist shoes may work for many, but I fear it was my undoing.

3 cheers to all you enjoying full training regimens. Best wishes to those on the mend.

lucKY2b, your words resonate with wisdom.

I hear ya ! I minimalize everything,save for eating and drinking .

Can I marry my significant other ?

89 miles and a lot of it a bit above this Summer's usual

snail pace.

Sharp Pain in left soleus caused me to skip a day and

take it real careful on all uphills.

Lately I've been running alone. Live 20-30 miles away from any possible running partners that I'm aware of.

welcome to the age group, spikez. muddy girl,

a good recovery week for me. i took three days off entirely after last weekend's excursion and am feeling back to normal. just under 40 miles in the remaining four days, and yesterday (part of a new week, mileage-wise) i did a long tempo effort and felt great. next race is a tame 50K the end of the month.

i do the great majority of my running alone, and all of my workouts, but really enjoy the social/conversational aspect of running with others, especially since i work from home and therefore spend my days alone. the early miles of ultra races are often a time for easy conversation on the trail, which to me is part of their appeal. i have one speedy stay-at-home-mom/farmer friend who will sometimes join me on the trail or i'll join her on the (*gulp*) roads just for the company. we work it out so that it's an hour-and-a-half or two-hour recovery run for both of us, so it's neither too slow for her nor too fast for me, and we chat about everything under the sun (or snow, depending on the time of year). my husband and i also make a point to run together as much as possible, but sometimes weeks go by without it panning out, and, while he's great company otherwise, he's not much for talking on the run.

Hey Muddy, I lost the same amount of time as you, 16.02-17.45 from 25-43. I'm only sneaking under 20m at the moment.

I was running up around 130-160km per week through my 20s. With a family etc in my 30s it was down to 65-80, and by late 30s early 40s 50-70. I did a lot of cycling during those years (commuting as much as 200km per week). The drop off came with an injury that wiped out 43-44. I've never quite got back from there with 45 plus bests of 19.00 and 39.00. I also gained a few kgs and it has been hard to budge.

Now I'm more focused on all round fitness and not stressing too much about race times. I sometimes drop to as low as 25-30kms per week but usually try to keep it around 50-60, sometimes creeping up near 70.

The last few weeks I've been getting in some easy 5ks on the grass, just trying to concentrate on good running form.

On both saturday and sunday I ran my best races for some time. I'm not sure whether it was the emphasis on form or the extra kms, perhaps a bit of both.