50+ Masters Training and Racing Open Forum

I ran a bit at OU.

Mike,

On the team with Pre that won NCAA cross country?

Igy

Mike,

OU or UO?

Igy

Possible Troll Stalker Alert:

Ghost of Igloi wrote:

KP,

By chance did you ever know Mike Long. Mike worked in that first Nike store in Eugene with Geoff. Mike was on the UO cross country team with Pre that won the NCAA I believe in 1973. Mike and I trained together under Igloi in the late 60s and 1970. Lost track of Mike thru the years and his name is fairly common.

Igy

Mike Long wrote:

I ran a bit at OU.

An Oregon alum would never refer to their school as OU, that is Oklahoma.

Fake.

Igy

What is your issue? You're the only one talking about Oregon. The other fellow never mentioned it.

Didn't want to mention my T'day 5 km since it was slower than slow, but all you folks inspire me to do it. 3rd place in 65-69 in 25:16, Yes, over 8:00/mile avg. We did intervals 4 days before. Was a 40 degree day, but the worst was that there was, for the first time, a 10 km added, and the starting line was about 60 yards AHEAD of the 5 km start! So about a 1000 of us were passing the 10 km runners by running up in the grass! Oh well, 2nd place was a minute up on me, so didn't lose anything! Sure need to start running some faster runs, though!

Only 7.5 miles for a long run today, but on wet roads, so calf got a bit tight at the end. Glad to see you all are feeling pretty healthy, too. Oh, my wife won her 55 age group, though slower, too, perhaps again from the grass running, in 24:06. She's 59+.

Just completed week 3 of recovery after tearing my right hamstring at the Masters 5k XC race in Tallahassee. I had strained it 12 days before the race, then aggrevated it again 5 days before the race. It was not happy during warm-ups, but decided to give it a try and use the first mile as a warm-up. Hit that in 6:10 and it seemed okay, but then gradually kept tightening on every downhill. But I plugged away and picked off a couple of rival club runners on the uphill just before the 3 mile mark. I was hoping and praying that it would hold up the last 0.1 mile, but it popped and I hobbled to the finish line while getting re-passed by 3 guys.

The first week of recovery was a wash, as I left on a business trip to Asia the following and did not have an opportunity to let it rest due to having to log many more miles than normal walking. I did some easy jogging just to get some blood circulating. I was back home the second week and did around 20 miles on the stationary bike (seemed to help), tried the stairmaster a few times (probably not helpful) and did about 4.5 miles of easy jogging on the treadmill in the low 6 MPH range. The bruising started to fade by the end of the week, which is a good sign.

Week 3 was much better, but am taking baby steps. Ran a total of 18 miles, including 5 miles on Sunday at just under 7 MPH, and also worked in some 7-11 mile workouts on the spinning bikes at around 20 MPH. Slowly but surely, but just have to be patient.

Scott

Recently returned from some quality time in France. Gave the Achilles a break, though I did do some walking. Upon returning I'm back where I left off, doing 2.5M-ish jogs every other day, or so. Had a mild tweak in the right hip near the end of the first jog, but it subsided quickly. Played golf the next day and actually walked all 18. It was a good workout as the course is quite hilly, so the old bod was tired when I went for my next jog. The right hammy was tight, but eventually loosened. However, the hip issue returned before I had completed a deuce and I shut it down. Took three days off, then had no problems yesterday. Hoping to move things closer to 3M in the next week or two.

Obviously no Turkey Trot for me, but I did volunteer at the local event doing my best to keep the local traffic and runners/walkers from interfering with each other. Maybe next year. :-)

Mike Long, welcome to the thread. Please ignore the troll who gave you the rude welcoming. All are welcome here and we look forward to your contributions.

Mon. 1 hr 15 min kayak session then a comfortable 2.2 km run in 17 mins inc one steep climb (86 metres gained).

Tue. 11.6 km hike through the forest, broke into a jog for about 3.5 km. 1 hr 40 mins.

1 hr 20 min mtn bike with some solid hills.

Wed. 12.7 km run 565 metres gained 1 hr 33 mis.

Thu. 50 min kayak. 6 km 1 hr 11 min hike with 25 kg backpack, 170 metres of elevation gain.

Fri. A rugged 27 km mtn bike ride with 280 metres of elevation gain in 1 hr 34 min.

Sat. A fast 4 km walk then out to the railtrail for 8.2 km of running alternating a minute striding and a easy running. 38 mins.

Sun. Left foot was a bit sore, it often is, possibly some arthritis. A bit worse than average though so took it quiet.

12 km hike with a gentle 3 km uphill jog and another couple of jogging outbreaks along the way. 1 hr 47 mins.

An ok week rccept for the minor issue on sunday. I could have ran ok but just couldn't see the point of risking aggravating the foot at this point in time.

Just ticking along with no race goals. I am off to Nepal in March to hike to Everest Base Camp. I have entered a mountain race late March. I am not sure how well 2 weeks of trekking in Nepal will prepare me.

Looks like I have warded off the Patellar Tendonitis that gave me a temporary setback. Haven't had any knee pain for two weeks now. Started running/walking while in Greenville last week. Progressed to just running the past 4 days. Just going to be very careful and patient coming back.

I've been very positive lately. Even though I had to bail on the Club XC race next week, I'm still looking forward to 2017. Spent the weekend putting together my training plan and race schedule. It's basically the 9 month Tinman plan with minimal racing that I've been using the past 2 years. It works.

That's it from here,

Dave

Good racing lucKY, Allen59, Mike F and Mike L.

lucKY. I lost weight while travelling but it snuck back on once home and back into the same old diet habits.

It is coming back off now. My current plan is to try and take away one thing each day. This was why I think I lost it while OS as I didn't watch the diet or increase activity. Circumstances tended to randomly "rob" me of something I would normally eat each day.

Allen1959. A few races under your belt and you should be hitting low 19s or better. I remember my first 5 k after about 18 months of injury interuptions.

My last 5 k had been 17.40ish (age 44) so I took off at a "conservative" 3.40 km pace. The last km was a 4.40 and I ran a 20 plus.

The next week I went through the first km in 4.00 and clocked a 19.30. Unfortunately the days of 17.40 were never to be seen again though.

M: swimming 1000m.

T: 7 miles.

W: 7 miles.

R: 10 miles.

F: 7 miles.

SA: 7 miles.

SU: 8.8 miles. (The last 5 miles @ 7:48)

Sunday's run was supposed to be 3.8 miles easy and 5 miles @ MP. I was not pushing hard, but 7:48 pace did not feel as easy as it should be. This should translate into about 3:25 goal time, but I don't have much expectations for Saturday's race.

Olde farte, thanks for the kind words. This is my first visit to the message boards and this thread looked very interesting to me. I was somewhat taken aback by the rude welcome I received, so it is good to learn from you that this is not the norm here. Reading through some of the thread, I see that you are right. Hopefully that troll will cease and desist. Thanks again.

Mike,

How is Liz doing?

Igy

mo'pak wrote:

I remember my first 5 k after about 18 months of injury interuptions.

My last 5 k had been 17.40ish (age 44) so I took off at a "conservative" 3.40 km pace. The last km was a 4.40 and I ran a 20 plus.

The next week I went through the first km in 4.00 and clocked a 19.30. Unfortunately the days of 17.40 were never to be seen again though.

I would love to replicate your example! Negative splits are good.

If you don't mind me asking, how did things go after that 19:30? You were 46 then? Did you get back to 18s?

I also was running low 17s at age 44, then came a rough winter, a month of very low mileage, added weight, and it just didn't come back. I had a few months of decent mileage in the spring, but only managed 18-and-change for 5k. Frustrated, I gave up. Didn't race at all between age 44-1/2 and 57.

New chapter now, though!

Good to read so many race reports and workout updates. I ran an 8k Turkey Trot but the results aren't official yet due to mass confusion over the results so I decided to just go ahead and post anyway.

I ran this same race last year and it was moderately tough with hills going both down to our local river and back up to the start - its not a PR course. Due to construction, the course was changed and a non-competitive 5k was added with the 5k runners splitting off at mile 3. I went out at a good pace for me (7:37,7:33) and I was feeling good. The 8k runners continued running on a nice trail through a park but to get back to the start, whoever laid out the course decided to challenge us by having us run up a 250' steep hill at mile 4.5. I couldn't even keep running it was so steep - I ended up walking to the top (7:53) and somehow staggered up another hill to the finish in a time of 38:52.

I knew I hadn't raced very well so I checked my time on my watch and didn't even look at the results online until later in the day. When I did, I saw that I had placed third in my age group which was better than I expected. But I had never heard of the woman who placed first in 32:00 (98% age graded!) and I knew the woman who placed second in 34:40 (91% age graded) had just run a 34:44 5k in October. Those times seemed much too fast to me. Can you see where this is going? Apparently, both women had registered for the 8k but only ran 5ks - so I may be the winner once the timing company and the race director try to sort out the results. What a headache for them! Anyway, it turns out I beat all the 60-64 men and all but two of the 55-59 men so I guess I didn't do too badly.

nyloco - I was watching the men's race and saw you pull your hammy at the 5k XC running downhill to the finish. Ouch! I felt for you as I tore mine from the bone in '15. It took me a long time before I could do anything faster than jog.

racerdb - Congratulations on your P.T. recovery. I had hoped to see you at the Greenville race. I like the Nike trainers you got your grandson!

mo'pak - Looking forward to hearing about your Nepal trek...

We're celebrating rain in our forecast for the first time since August!

Never got under 19 again but nearly all my races since have been off road. I reckon a few of the low 19s on dirt forest roads and trails would have been worth mid 18s on the road. I had broken my foot and I think my gait altered and I lost efficiency, just never felt as smooth after that injury.

I ran lowish 19s on the same courses in my early 50s too.

My 2016 best was a sad 21 minutes but after a few years of frustration with injuries I was just happy to be running fairly injury free and having some fun.

Bad luck Dave. I think most of us for for the same process of chasing goals and ignoring the body's cues.

Perhaps if we let training determine our goals instead of the other way round.

Easier said than done though.