50+ Masters Training and Racing Open Forum

Greetings, fellow 50+ers! I hope you are all enjoying this unofficial start to the summer season.

Progress was made this week thanks in large part to not having any medical procedures. I was able to get in three brief and slow runs totally less than 8 miles. The right hip and leg are still wonky, but I was able to push through to at least get something done. I have one more medical appointment this week before the radiation treatments begin in earnest at some point in the first half of June. The hope here is that I will be able to continue with at least some running while all that is going on. 🤞

Sun: off

Mon: 24’ CR; body wt ex

Tue: off

Wed: 32’ CR; body wt ex

Thu: off

Fri: 36’ CR; body wt ex

Sat: off

All the best!

good to hear you've had success with calf release. I might try that next. I'm continuing to have twinges/soreness, a little worse this week, and decided to postpone my comeback race that I'd planned for Memorial Day at least a couple weeks. Start of the week had been good but probably overdid it esp. on Wednesday:

M 1:00 with strides

Tu 1:10 + 1:00 x-t

W 1:30 with 25:00 at half-marathon pace (3 measured miles in middle in 20:27)

Th 1:05 + 1:00 x-t

F 2:00 with 3 X long uphill (5:52/5:51/5:50) (jog down recovery) moderate

Sa 1:15 + 1:00 x-t

Su 1:00

Have a great week. Fingers crossed for Celtics in Game 7!

--Dave

Highlight of the week: running with the “hill” friend who said he had great 20-mile run that turned into 28, cuz he got lost. I was not happy, but laughed anyway.
M: 5M with 8(400/:30rec) @ 8:00 pace

T: 8.25M @ 10:35 pace

W: 5.5M @ 9:54 pace

Th: work

F: more work

Sat: the aforementioned 28M @ 10:50 pace

enjoy Indy 500 race day and the week

I took a mental and physical down week after 5 weeks over 50mpw. Also, doing a hard interval set on Wednesday really wore me down. 24 miles for the week -

M- 6mi very easy

T-6mi very easy

W-6mi with 2mi of 400 run (~7:30/mi)/400 walk, 4x800 (3:25, 3:15, 3:15, 3:05) with 400 walk recovery, 800 w.d.

Th- 4mi walk

F- rest

S-rest

Su- 2mi very easy

Good running to all!

Had a rough one today at Bolder Boulder 10K and was unable to break 40 (and be the eldest to do so). I kind of fell apart at 2.5 miles, or maybe just couldn't climb out of a bit of hypoxia at 5300', about a 20 second positive split, on a course I usually run a negative split or even. This coming off a 1:40 25K the other week, under Alex Ratelle's old record. So today's result maybe not surprising.

Was watching for your results today. Sounds like a tough time. Understandable after your 25K. We don't recover like we used to. Hope to see you at a GP race this fall. I'm recovering from hip replacement but hope to be back for Tallahassee. I'll be in an older AG than you by then;-)

CM, great couple of races! 40/10K after outstanding 1:40/25K just a week before
is worth 37 on fresh legs, IMHO.

Greetings, fellow 50+ers! Happy June and the beginning of meteorological summer.

May was not a great running month for me with a total of only about 20 miles of running. That’s usually my weekly goal. Yikes! While I don’t anticipate achieving that weekly goal again anytime soon (due to upcoming radiation treatments), I am happy to report that this past week saw some slight improvements. My weekly volume was back in double figures with nearly 12 miles of actual running. And though my right leg is still somewhat wonky, I sensed some improvement which coincided with a slight increase in my average pace. I intend to stick with a 3 days/week schedule at least for the short term given my physical and medical issues. I’ll know more once I find out how well I tolerate the radiation sessions which begin later this week. 🤞

Sun: off

Mon: 41’ CR; body wt ex

Tue: off

Wed: 47’ CR; body wt ex

Thu: off

Fri: 46’ w/ utility pole fartlek (4 x 1 on / 3 off); swim; body wt ex

Sat: off

All the best!

I had a good week of getting back into the training groove with a strong 5k time trial on Wednesday. 51 miles for the week -

M- 6mi progressive run 8:34/mi

T- 5mi easy run 11:34/mi

W- 9mi with 4mi w.u., 5k at 21:38 (6:26, 7:16, 7:19), 2mi w.d.

Th- 5mi walk

F- 9mi with AM 7mi 10:25/mi, PM 2mi walk

S- 9mi trails 9:31/mi

Su- 8mi recovery run of run until HR hits 140, then walk until HR 120, repeat

Coming up, I'm going to run a track 3k in two weeks, 5k TT eleven days after that, and then a week later a July 4th 10k. Good running to all!

Have you ever come down with an illness that stopped good training for 10 days, only to find yourself at the local track at 6 am on the 11th day? Yeah, me too.
M: 3.5M - no pace, forgot watch and illin’

T: 3.5M - same

W: 4.5 @ 11:59 pace

Th: 7M @ 11:45 pace. only slightly better.
F: 4.5M - run/walk 400/400 - avg 13:50 pace. Awkward.
Sat: 8M: 5/800/400 @ pedestrian 8:20 pace. felt almost normal

OF: enjoy what you can thru radiation. My mama went thru it six times. stay positive.
OG: great TT ahead of your races. Good encouragement for me to keep going.
enjoy the week

Greetings!

My week was not focused on any race-specific training.

Mon – off (planned)
Tue – 6 miles, incl. 4x(4:35-4:40) “sub-hard” interval session on a trail.
Wed – off (unplanned, too late from work)
Thu – 6 miles, incl. 2x2.5 km tempo on a trail
Fri – 1:02 on elliptical, easy/moderate by feel incl. 3x5 min sub-T
Sat – 1:18 on elliptical, easy/moderate by feel incl. 25 min sub-T
Sun – 5 miles incl. 2x2.5 km tempo on a trail

Seems to be too much T-pace work, but it went fine.

Happy and injury-free running to all!

good luck with the radiation treatments. fingers crossed for you.

ok week of running on my end, with the great part being that our older daughter has arrived for a visit -- went kayaking with her this afternoon

M 45:00

Tu 1:00 w/strides + 1:00 x-t

W 1:20 + 1:00 x-t

Th 55:00 with 5 hills at moderate clip (total 12:30)--jog down recovery + 1:00 x-t

F 1:20

Sa 1:30 very fun trail run + 1:00 x-t

Su 1:10

have a great week,

Dave

Olde Farte being better at enduring is one of benefits of being a life time runner.

OGII 5k at 21:38 (6:26, 7:16, 7:19) went out a bit fast? maybe sub 21 evenly paced? nice finish!

Week four of recovery mode feeling 7up!

Two runs one treadmill and one in the sand. Both with some mustard!

Like Colleen lots of fun on the bike!

Dorian Yates approach for recovery

Onward!

Charlie, I intentionally went out too fast. For these monthly time trials right now I am trying to get the first mile out very hard and then see how well I can hang on and suffer. When it gets to racing season I definitely will dial back the first mile for a more even split race.

A Prefontaine workout was a 10 miler with 3/4 mile hard beginning, middle, and end with balance run at tempo pace. I modified this test as a college coach. For masters I have used 3,000 meters continuous run with 500 meters interval pace, 2,000 meters tempo pace, followed by 500 meters interval pace. Or a 5,000 meters continuous run with 1,000 meters interval pace, 3,000 meters tempo pace, followed by 1,000 meters interval pace. In my opinion this is less psychologically stressful, and accomplishes the same goal, perhaps maybe even better. I believe I mentioned this to Charlie a few years back. A Daniels marathon staple is Tempo-Long-Tempo, similar concept.

Great run for So Cal Cush. Burns record?

live.athletictiming.net

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Just missed the record of 4:36.94.

4:39.28 mile age 55 age grades(2015 factors) to 3:54.2 open mile.

Worldathletics.org, exactly 28 years ago mile PR: 3:55.42 Eugene, OR (USA) 04 JUN 1995!

Pretty cool!

Thanks for this. My go to calf release is the massage gun. Daily mg session on calfs helps. But.... not a cure but it does get rid of the adhesions that lead to knots.

Snippet from mayo web site
chronic exertional compartment syndrome typically follows this pattern:
Begins consistently after a certain time, distance or intensity of exertion after you start exercising the affected limb
Progressively worsens as you exercise
Becomes less intense or stops completely within 15 minutes of stopping the activity
Over time, recovery time after exercise may increase

link to article

WTMO(way too much info) my calf story

23 years of trying various rehab or running venues some helpful but nothing curative.

Cross training with limited but fun running is my solution . Compromise is not a 4 letter word;)

Decided against a fasciotomy 20 years ago and glad I did.

Closest to a calf cure was running barefoot muddy grass or loose sand.

I can do fast short hills with lots of rest so that is what I am doing .

Onward!

Charlie, probably a bit late in the game for you to deal with it by going under the knife, but my daughter-in-law also had chronic exertional compartment syndrome develop in college. She was a 4:40 1500/10:04 3k college runner. Her last two collegiate years she got progressively worsening numbness and fatigue in her calves when running. Immediately post-college she was diagnosed and got fasciotomies on both calves, which totally solved the problem. She has continued to run without any return of the problem, and this past Summer (in NZ) at age 41 she matched her 3k PR of 10:04. While surgery should always be the last resort, sometimes it is the right solution.