50+ Masters Training and Racing Open Forum

Dhaaga Sorry you had a twinge calf injuries are tough to get over. Hope you figure this out. 5:42.88 for the mile, Thanks for the well wishes.

Well I was that guy today. What guy? The guy who does not share the work then kicks for the win. But K.C. was just going too fast for me to pass. I was just hanging on. Around 1k I started feeling ok . I should have took a pull at the lead but I was still a bit worried. As we approached 200 to go K.C. started slowing to I picked it up and felt really good finished with a 40(21/19) and had some left.

Next up is 3 months turn 67 , plan is to do a Mile TT in early Sept. for the sub 6.

Overall happy with the race effort but should have taken the lead at 1k.

Onward!

Congratulations, Charlie. Impressive run. I watched on the video broadcast.

That was the finish I was afraid last year in the 3000m

I'm currently sidelined from doing anything serious by a SI joint problem. It's been a long-standing one (as in about 40 years), and takes some working on it to getting mobile again.

Thanks Cavorty. Hope you get the SI joint issue sorted. Smart to prioritize getting it fixed. Last year 3k , your instincts were on the money. When you went whizzing by me, my legs felt like lead pipes and you were moving pretty fast;)

Greetings!

Charlie, congratulations on a great race! IMO, “sharing the work” is more applicable for 5K and more. For the mile it is rather a good tactic, what you described.

Cavorty, best of luck with recovery!

My week was influenced by a bad weather. Cold air invasion from the Arctic with a mix of rain and snow and early morn temps below the freezing point.
Mon – elliptical 1:12
Tue- elliptical 1:22
Wed – elliptical 1:02
Thu – off (planned, tapering)
Fri – off (unplanned, hoped to have an easy 5-mile run, but a drive to another city was too long)
Sat – 10K tempo, 40:58. Plus, some 2 miles warm-up and 1 mile cool-down.
Sun – elliptical 48 min

Plan to run an HM on the next Sun and therefore ran a half-distance tempo a week before.
Actually, there was a regional race, but my goal was not to compete but find an optimal cruise speed for HM (the last time I ran 20K was in 1992). The feeling was that it should be in the range of 4:05-4:10/km (6:34-6:42/mi) but I was interested in a more precise estimate. Unfortunately, the same level of uncertainty still remains because the course was very slow (not flat, too many tight turns, some cobblestone road segments in the old historical part of the city) and the weather was still bad (about 40F, heavy cold wind).
Felt quite OK in the end, but there was no feeling to say: “So, the warm-up is over, let’s run
now!”

Good week to everybody, happy and injury-free running and fast recovery!

Greetings fellow 50+ers and a belated happy National Beverage Day! And congrats to those posting impressive results.

Well the trip ended this week and we arrived back home in the wee hours of Thursday morning. I had picked up a head cold in the final days, so I spent some quality time sneezing and sniffling for a few days, not to mention coping with jet lag. By Saturday I was ready to test my hip and see if the 3+ weeks of rest had helped. I purposely took it easy doing only a slow deuce. The good news is I was able to complete the run without any pain, though the right side is still somewhat wonky. I’ll be heading out this morning to see how things feel after two days of yard work.

In preparation for my upcoming radiation treatments, I will undergo a procedure tomorrow that will likely shut down my running for a few days. One concern is an antibiotic I am required to take for the procedure that can cause tendon damage as a side effect. The last time I took it, I did develop a few issues that may, or may not, have been caused by the med. I guess there’s really no way to know. Anyway this is my way of saying this is likely to be another very low mileage week. Then I will have a second procedure next week that requires me to take the same antibiotic again. So I plan to proceed very cautiously with my running for the near future.

That’s it for now. All the best!

Greetings!

This week was mostly tapering for the annual Moscow half marathon that took place this
morning. My time was 1:27:20. 664-th of 13634, and 4/111 in the 60-64 age group.

Did not run that long a distance since 1992, so had no illusion about finding the right pace and getting an optimal result. Plus, with my low weekly/monthly mileage there was a risk of hitting the wall (was really concerned with). Also, it was the 4th race in 5 weeks, a little bit too much a physical stress for me.

So, the pace was indeed progressively slowing down from 4:00/km thru 4:15 (6:27-6:51 min/mi), but the wall was avoided. However, the last 3-4 km felt shame and disgrace – people were passing me by, but there was nothing to respond with from my side. “The engine” worked fine (breathing, heart) but “the suspension” was “on brakes”. Nothing to complain about the 4th place in the AG, though. The first three had 1:21+, 1:22+ and 1:25+, respectively - unreal to reach for me now. The 5th was more than 1 min behind, no threat for me either.

Good experience for me and a very nice and well-organized event/fest. Nevertheless, will switch back to 5K and 10K from now. By the fall I will be in the 65-69 AG and have more chances to fight for podiums there.

Happy running and nice week to all!

Greetings fellow 50+ers and Happy Mothers Day to the moms in the group.

As expected this was another underwhelming week. I managed to hobble through 30’ on Monday, but that was it for the week. Because of the antibiotic I was taking with Tuesday’s medical procedure, I was advised not to exercise for (at least) several days. I will have another procedure this Tuesday involving the same antibiotic regimen, so it seemed to make sense to remain on the sidelines. I’m holding out hope that I can do a little something by the end of the week. Fingers crossed.

All the best!

Thanks Orient , nice half maybe win the M65 next year?

This screen capture tells the story. The guy in 3rd M68 finished with an effortless 81 for his last lap. Maybe a new old runner still improving.

Next up get the sub 6 at 67 right after B-Day in Sept!

Onward!!

congrats! that's a great time, particularly considering lack of prior experience at the distance.

Good week for me aside from poor air quality (high pollen counts, but also per the news we were getting smoke from Canadian wildfires here in Wash., DC area. Apparently smoke travels; must have been pretty bad where the fires actually were)

M 1:00

Tu 2:15 double

W 1:15 with 6 X 3:00 at 5k effort (2:00 jog) + 1:00 x-t

Th 1:30 + 1:00 x-t

F 1:10 + 1:00 x-t

Sa 1:00

Su 1:20 with 10:00 + 10:00 + 5:00 (3:00 jogs) at half-marathon effort (average 6:49/mile pace for measured parts)

Happy Mother's Day and Game 7 (Celtics/76ers) Day!

Dave

Excellent 1/2 Orient, congratulations. I had a little shorter, but faster training week with my son, who lives in NZ, visiting this weekend while on a business trip. 50 miles for my week -

M- 9mi with AM 6mi of 400 run/400 walk, PM 3mi walk

T- 4mi of 400 run/400 walk

W- 10mi at 9:30mi with my old men's group

Th- 9mi with AM 5mi of 400 run/400 walk, PM 4mi walk

F- rest (and replace a 2nd story skylight with my sons' assistance - skylight installed, no one fell off the roof, so total success, and post-work beers, yay!)

S- 8mi trails with my son 7:53/mi

Su- 10mi trails with my son 7:56/mi

Happy Mother's day and good running to all!

Old Farte: you’ll be fine once you get through your procedures. At least, that’s what I’m told with mine.

dhaaga: fires in the Northwest that come from Western Canada or from the Rockies will wreak havoc on air quality in Seattle. The St. Helens one off went east fortunately and aided in great apples from central Washington for over a Decade.
Orient: Indianapolis has a 13.1/26.2 late October/early November that has the same large number of participants. My first time there running the half, I had a great time and was 17th of 300+ in my 60-64. The energy in that race is amazing.
My past week:

M: 5.5M @ 10:57 pace

T: 9M @ 10:07 pace w/8(800/:45) @ 8:49 pace. Final 3M @ 9:09 pace

W: 5.5M @ 10:55 pace

Th: 11M @ 11:05 pace - spring humidity has arrived

F: 5.5M @ 10:54 pace

Sat: 14M @ 9:35 pace; last 5M @ 8:59 pace

Enjoy the week

Great race Orient and Charlie! Hope I'm still running at those levels well into my 60's like the both of you.

My friend here in Thailand that keeps beating me in Marathons( never lost to him at any other distance :) ) won the 55+ AG at the Boston marathon a couple weeks ago. He was almost 4 minutes ahead of the first American to finish in the 55+.

Makes me feel a little better and still think I might be able beat him in a marathon if I ever get my act together and put in a serious block of training but other priorities....

My training has been a disorganized mess but now that I'm back home after travelling for the last couple months and the burning season is over, I'm ready to slowly ramp up. Mentally I'm in a great place and good running usually follows.

Thanks BigMango. Me too! OTM(older than me) age groups inspire me to perspire!

2 Weeks of little running felt good but time to remount .

Start May 21st 2023

Goal Sept 2023 break 6 for the mile age 67 off base.

Plan will focus on zone 2 base building along with a couple of days with short race pace repeats. Mix surface treadmill, sand and hills on paved surface.

Sunday treadmill 15x2 minutes R1minute with 2x30 seconds at 9x9(grade x mph)

Onward!

Put me down for a big fat goose egg for the week. No surprise there as Tuesday’s medical procedure put the kibosh on any exercise for the rest of the week. They wouldn’t even let me mow my lawn! Fortunately the recovery is nearly complete and I’m hopeful of getting some short slow runs in this week. Fingers crossed! 🤞

All the best!

Greetings!

A post-HM recovery week for me.

Mon – off
Tue – 5 miles easy
Wed – off (unplanned, too late from work)
Thu – 5 miles easy/moderate
Fri – 1:05 on elliptical, incl. 20 min. above moderate by feel/effort
Sat – 5 miles inc. 3x4:30 at HM pace by feel/effort
Sun – elliptical 1:21 incl. 6x (3:55-4:15) “easy intervals”

Happy and injury-free running to all!

A mostly recovery week for me, still feeling the effects of running 3 days with my son who is 30 yrs younger (and more talented). 50 miles total -

M- 5mi soft sand beach run with my son 8:35/mi

T- 6mi walk

W- 10mi with old guys group 8:42/mi

Th- 11mi with AM 7mi walk, PM 4mi walk

F- 4mi walk

S- 8mi trails 8:22/mi (hurting at 6mi, totally gassed at the end)

Su-6mi trails 10:39/mi (planned on 10mi, but tank was empty at about 4mi)

Good running to all!

Last week was . . . interesting weather wise:

M: 72 dew point, 85% humidity, 75 deg at 6 am. 5.5M @ 11:18 pace

T: dry, cool. 5.5M @ 9:12 pace.
W: 11M: 10:54 pace. A bit muggy

Th: 4M @ 11:26 pace. Thick.
F: 4M @ 11:24 pace. Thicker.
Sat: 11M @ 10:27 pace in the warm rain, over saturated air, 70 dew point, 70 deg, 95% humidity. You get the picture.
time to train for road 5km’s. Summer’s humidity has announced its arrival with authority.
Enjoy the week

Not sure what to make of this track session tonight, but I think I'm close to 2:19 shape, maybe.

Warmup + 2x100 strides

3x300 1:00 rest. I had to will myself to start final 300 and last 125m felt like I was in an 800 race.

I was really tired. I joined a training partner who is training to break 60 , his workout was 5x200. I only did 4.

10 minutes later- so 10 min recovery. Did 4x200 2:00 rest on wiped out legs- pretty sure I could do these in 30 flat on fresh legs.

30.41, 31.65, 32.5, 31.53

The 300s were 49.45, (felt smooth), 50.84- had to work for it, and the last 300 52.53- was brutal.

Probably 18 seconds that last 100m- really hurt. Average 50.94. Decent.

10 min rec Then those 200s.

Maybe I'll aim for a 600 in 1:41 this weekend.

1:41 600 sounds good. Please post results.

Goal sub 6 at 67 off base early sept

Slight injury runners knee getting better. Taking it easy. Classic mistake of too much too fast. WAG initial over use was doing a ton of hiking really steep long hills.

Two runs on the treadmill easy base 15x2minutes R 1minute zone 1,2 with a few 30 second strides or slow sprints. These do not aggravate my knees but tighten my calfs.

One sand dune 45 minute jog really aggravated my patella tendons but are fine on my calfs.

So treadmill calfs and sand knees getting old is not easy but in some perverse way enjoyable.

Been watching the Oregon state high school meets on runnerspace+ very good video but costs 14 bucks for a month.

Onward!