@amkelley,
Have you tried a cork or rigid rubber heel lift. I had success with the heel lift taking pressure off the Achilles. Anyway best of luck.
Igy
@amkelley,
Have you tried a cork or rigid rubber heel lift. I had success with the heel lift taking pressure off the Achilles. Anyway best of luck.
Igy
*************************
Week 312
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Greetings, 50+er's! Not much preamble today. Managed 28+ miles on 6 days including (finally) a lackluster effort for a 5K race. Log reads as such:
Sun: 5.0 Easy (8:02/mi)
Mon: Off, groin muscle was acting up.
Tue: 4.3 Incomplete track workout, 1x1600 (6:18), 1x1200 (4:49)
Wed: 4.5 Easy (8.45/mi) mostly trails
Thu: 5.1 Easy (8:51/mi mostly trails
Fri: 4.2 Mostly easy (7:45/mi avg) w/5x60s pickups
Sat: 5.6 w/5K race @20:41+wu/cd
Not sure what happened Monday. Had a nice easy run Sunday evening, but my left groin muscle inexplicably tightened up Sunday evening and I didn't want to risk running on it Monday, preferring to use the roller/stick on it instead. It felt better Tuesday, and the scheduled track workout was 3x1600 each run progressively quicker per 400m, where the average was supposed to be your 5K race pace. As you can see from my race, I've been running all my track workouts this spring too hard, which explains why I'm not finishing them; so now I need to honestly re-calibrate and run them at a pace that I can recover from (interval training 101.) I Spent the rest of the week just running easy miles trying to stay out of the Sun as I've not been getting out the door in the morning. Finally decided to bite the bullet and enter a race Saturday, so I did a shake-out run Friday.
Knowing my current fitness and excessive weight I really had low confidence and expectations for the race Saturday. I mostly did it to help out the Club, as there was a team competition for the event in which our Club has always won (but let's be honest, with only 345 entrants, this was NOT some high-stakes affair.) I was going to be happy with anything under 7:00/mi pace, but most optimistically was hoping to go sub-21. My pace was controlled and fairly even (6:36,6:40,6:51,:34, w/-27ft,-23ft,+55ft elev change for each mile), and there really isn't a lot to tell about how the race unfolded. There was another grey hair that I hung with for the first half of the race, but then I pulled away from him from that point on, and finished about 35s ahead....turns out he was 63; he and I were the only to 50+ers under 22-minutes. Don't feel much worse for wear this morning. A little tightness in my right hip, but that's been par for the course all year+.
-Props, SCgal on your AG win last week; I hate running on gravel.
-And to you, too, Coyote! Very nice!
-Welcome, Karl Hungus. That's a lot of Marathon-miles in 6 weeks...I probably would have advised against it even without the stress fracture! Good luck moving forward!
-Thanks for posting the interesting articles, Charlie.
-Amkelley, so sorry about the Achilles' issues. I feel the same way about my right hip, just can't seem to get it under control. Very frustrating. Hope you're getting some helpful advice here and elsewhere.
OK. That's all I've got. One race under my belt and a benchmark for both training and racing going forward. I've got a month to shed some pounds before the 4th of July 10K, hope I've got the mental fortitude to do what's needed. How's by you?
All the Best!
Mon. 40 min. kayak. 3 km run 18 mins.
Tue. Rugged hour on the mtn bike. 4 km jog into work with a light pack (about 5 kg) 23 mins. Slow 3 km back after work.
Wed. 3 km run up into the hills (100 m) pretty solid effort, 19 mins.
Thu. 10 km hiking/running in 1 h 38 min on rugged hills 480 metres elevation gain.
Fri. Fast hilly 1 hour mtn bike.
Sat. Up early and drove 3 hours out to Telephone Box Junction to meet my buddy Greg.
We do a 22ish km run up here at least once a year and with recent heavy snow we couldn't resist.
We had a great but challenging run through snow nearly all the way.
23.6 kms 1055 metres of elevation gain in 3 hrs 7 mins.
Legs were exhausted and pace obviously much slower due to the snow.
Sun. Just an easy 30 min kayak.
While I continue to "Run for Fun", I very much enjoy reading here about the competitive exploits of my fellow 'experienced' runners. You have actually stirred a little something within me that I has been long dormant. I'm actually thinking of entering one of the local fun runs in the coming months as a litmus test. We'll see. Meanwhile I'm thankful for this thread and the efforts of luCKy2b. I echo his congratulations to SCgal and Coyote, support for a Kelley and newbie Karl Hungus, and thanks to Charlie. I guess the rest of us are just hobby joggers! 😀
This was a good week for me. I got some pep back in my runs (less work stress?) and am looking forward to my first healthy summer racing season in two years (knock on wood). I arrived home from England on Thursday and am loving getting some deep sleep for the first time in three weeks. Being on duty with a group of college students 24/7 is stressful!
Total = 51 miles this week in 6 runs:
Sun 12 E
Mon 6 E
Tue 7 E
Weds 10 Track 6x1k/400 (4:43->4:47)
Thu off - flying home
Fri 6.3 E
Sat 10 E
I begin triathlon training on Monday with an open water swim. My first triathlon is scheduled for the end of July so I have some time to learn to ride a bike. For running, I've got a fun 8k scheduled next Saturday and a 10k in Michigan later in the month. I'm trying to focus on the "fun" and not on expected times - otherwise I put too much pressure on myself. Keep reminding me of that, please!
another week without set backs
75 miles
2 weight sessions
3 physio sessions on achiles
2 workouts
10 x 500M with 25sec rest @ 4:52 pace
200/400/600/800/600/400/200 at mile pace
jog back recovery
Cheers
WHEN does nothing times nothing equal thirty-five? When you look at the chickenscatch that I call my training log...that's when.
Aside from a pretty peppy six miler on the track (not hard nor fast enough to dub it an anaerobic threshold session) I mostly just limped about for 35 weekly miles...787 miles year to date, 107,349 lifetime
...and all I've got to show for it is a pair of 'barking dogs'
Hoping that your week of elder training and racing is splendid.
your pal,
MF
congratulations on your race, and happy June to all!
I had an ok week -- 10 hours running, 2 hours x-training
M 50:00 run including "4 mile" [short course by unknown amount] in 23:20 for 14th OA/ 1st M 55-59 + 30:00 stationary bike
tu 1:00 easy
W 1:20 double + 40:00 "group" (just me and instructor) cycle class
Th 50:00 with hill repeats + 20:00 bike cooldown + up late watching Kevin Durant of Montrose Christian HS in Rockville MD star in NBA Finals game 1
F 1:50 double
Sa 1:40 run/30:00 bike
Su 2:30 hilly
have a great week,
Dave
dhaaga, Durant rocks...good news is that Game 2 tonite starts an hour earlier (but first, the true track nerd like myself will be glued to the tv to watch the adidas Boston Boost meet on NBCSN 4:00 PM EST)
MF
Good morning from Eagle, Idaho.
Average week is getting longer and faster. I guess that is progress. A tough week ahead so backed off at the end of the week.
Monday: AM- 2 miles easy; 9 x 350m repetition pace @ 1:29 / 150m walk; mile easy; PM- 3.25 mile walk
Tuesday: AM-60:00 spin; core routine; weighs; PM- 1,250 yards swimming
Wednesday: AM- 2 miles easy; form drills; 3 x (600m interval pace @ 2:48 / 200m easy; 1,000m interval pace @ 4:46 / 400m easy); mile easy; PM- 3.25 mile walk
Thursday: same as Tuesday
Friday: AM- 2 miles easy; 16 x 100m 2 easy, 2 good; PM- 3.25 mile walk
Saturday: 7 miles in foothills easy
Sunday: 3.25 mile walk
Igy
Two days to the KCCC 1 mile on the track. Starting to feel recovered from the race of two weeks ago, but last weekend's awful track attempt did not bolster confidence. My wife's hamstrings are still VERY sore, too, so sad news there, though she'll probably race anyhow, and use a bit of naproxen.
I tried on some spikes at work, but they just didn't feel good to me, so will stick to the LunaRacers, though I don't get the grip that spikes would. Wish us well on Tuesday night in north Overland Park.
Mornin' From Portland OR.
Best of luck to you and Jane in that Mile Mike. I know y'all both know it's arguably THE purest test of running fitness. No hiding behind "hilly course, inaccurate road race, train blocking the route, etc, etc." Run Like Hell!
Happy to log in 4 straight weeks of 50+ miles of purposeful training aimed at 3 more races for me the next 4 weeks. Couple of 1500s, 1 800, and 1 5k road race.
Be well all.
KP
After 4 straight weeks of increasing mileage I took a day off this week and ended up at 48 miles in 6 runs after 51 miles in 7 runs last week. I am sticking with my heart rate based run/walk program because my average pace is getting faster and my mileage is increasing without any sign of overuse injuries developing. I have entered a 5K in three weeks to see where my fitness is at then. L2b's opening comment about a a lackluster effort for a 5K in 20:41 was a reminder that we all evaluate our fitness by what we think we should be capable of versus what we currently are doing. At the beginning of April I was quite satisfied with a 21:17 5K due to the limited amount of mileage I was able to run at that point. I will be sharing L2b's lackluster opinion in 3 weeks if I don't run quite a bit faster if I continue to get in the mileage until then. Here was my week:
M- 8 hills walk/run 13:39/mi ave
T- 9 flat walk/run 10:34/mi ave with running miles of 7:15, 7:05, 7:12, 7:42
W- 7 hills walk-run 14:26/mi ave
Th- off
F- 9 flat walk/run 11:20/mi ave
S- 7 hills walk/run 13:42/mi ave
Su- 8 flat walk/run 14:06/mi ave
2 days off after the Wednesday workout which was tuff sore weak muscles for 2 days started to worry a bit then felt great by Saturday.
7 miles with 1 warmup , 3 at tempo and 3 at VO2Max/pace work
Wednesday May 31 treadmill with 2+ miles progressive run from tempo to vo2max 4 minutes rest then 900 meters mile pace work 11.1 mph/80.5 seconds per 400m
14 minute progression going from easy tempo to vo2max
8.6 mph 3 minutes 7 min mile pace
9.0 mph 3 minutes 6:40
9.5 mph 4 minutes 6:20
10.0 mph 4 minutes. 6 flat
4 minutes rest
3 minutes at 11.1 mph 5:24 pace 900 meters HR 186 felt like I could probably hold this for another minute under dire circumstances. Weight 144.2
Saturday June 3rd mile pace work 2 x 100 19 , 19 then 2 x 400 with 80 seconds rest: 77.42 , 80.10. Wanted a bit faster but main focus was relaxed effort and good form.
Sunday June 4th 4 miles on treadmill 1 mile warmup then 3 miles easy tempo with progression miles of 7:30,6:56 then 6:30. HR at end 150 which is 75 percent of MaxHr. Weight 143.8. I am going to slowly increase the paces until I finish with a HR of 172. Nice easy way to do a tempo.
Thanks lucKY2b and good luck with your build up and prep for the race on the 4th.
Sort of a recovery week from the marathon last month and 10K on Monday, but continued building back. Did 60 miles in singles including the race, with a light workout (6X 200) on Thursday and a solid tempo (4 miles 6:22 pace at about 5600'-5750' on sort of a rolling out and back. Today was a blast, 12 on trails at 7500'-8000' on a perfect morning.
Congrats Coyote on the impressive BB.
Good week.
5 runs totaling 42 miles including Track session on Memorial Day.
5x1600 on an 8. Averaged 5:51.
5 swims totaling 7 miles including 2 miles this am in the exact same time as last week, 60:15.
2 spins totaling 1:45
I have races each of the next three weekends, which is asking a lot from this bod. Next Sunday is the big local race. A 55er just dropped a 93% age graded performance on Memorial Day so I'm running for no better than 2nd in ag.
Not half fast wrote:
I have races each of the next three weekends, which is asking a lot from this bod. Next Sunday is the big local race. A 55er just dropped a 93% age graded performance on Memorial Day so I'm running for no better than 2nd in ag.
What was the distance and time? Just like to keep tabs on fellow 55-59ers!
Last week kind of disappointing. My cold that started on Monday turned out to be more than a little cold. Thankfully, I think I've got it wup'd now but I did lose an entire week of training, with one week to go until my goal race! Maybe a blessing in disguise? We'll see... By the way, I am open to suggestions for workouts this week. I was kind of thinking 6-8 x 200 in 37-38 on Monday, maybe a few strides on Thursday. The rest just relaxed running.
Anyhow, heres how my sickly week went. About 35 miles, no workouts. With my log notes...
M: Off
T: 7 Miles in 50:31 [7:13 per mile] Just ran, still a bit stuffy, sniffly & sneezy but not too bad. 731,727,716,710,705,705,658
W: 8.07 Miles in 1:01:51 [7:39 per mile] Legs heavy, still feeling under the weather a bit. Lot of snot...
T: 0.41 Miles in 3:36 [8:46 per mile] Went out for an easy run, late, but just felt drained so I went home. The cold really worsened Wed night but it feels like it might have peaked yesterday. Hopeful of getting my strength back in the next day or so.
F: 4 Miles in 29:30 [7:22 per mile] Feeling better, getting back into it.
S: 8.95 Miles in 1:07:11 [7:30 per mile] Feeling better but not great. Might take few more days to get back. Stopped a few times to cough and hack up my lungs. 159.6 so I'll be eating big today. Sweated a ton.
S: 6.09 Miles in 47:27 [7:47 per mile] Cold is mostly gone, legs didn't feel very good. The run was kind of a drag. Felt really hot! Pool was only 70 deg but the first swim of the year was great!
So that's it. Hoping for the best Saturday but right now I really don't know. Guess I'll just have to 'trust the training'.
Have a good week,
Dave
@racerdb WAG turns 55 in 11 days
Nice race, Lucky2B. As has been noted, it's all relative. I haven't run under 21 for 5K in something like 12 years and I can't even run your 5K pace for a single mile anymore. Sigh. But I'm happy to still be out there.
This was a low mileage week for me with lots of cross training on the bike as I wait for the Achilles tendon that I aggravated in last weekend’s 5K to settle down.
Monday (Memorial Day): 40 miles on road bike
Tues: 32 miles bike
Weds: 3 mile jog; 20 miles on bike (wanted to do more but was turned back by rain, of all things—practically unheard of in this part of California on the last day of May).
Thurs: 5.0 miles at 8:36/mile pace, felt great; 16 miles on bike
Fri: 5.0 miles at 8:24/mile, felt even better; 16 miles on bike
Sat: 38 miles on bike at first daylight. Then spent 7 hours sitting in the car making what should have been a 5.5-hour drive (road repairs, ungodly traffic) to visit with my mother, sister, and brother in celebration of my brother’s 65th birthday. Ate way too much of the wrong things for dinner and dessert.
Sun: Got up feeling very skinny—some combination of glycogen depleted and dehydrated. Ran 10.1 miles easy, untimed, bonking pretty badly the last 2-3 miles. Then got in the car and drove 5.5 hours back home, with no major construction delays.
I'll see how the Achilles feels tonight, and assess what to do next week.
Charlie wrote:
@racerdb WAG turns 55 in 11 days
http://more.arrs.net/runner/14767
Ahhh... I knew his birthday was coming up. Had a few craft beers with him at an airport after the Tulsa 15k a few years ago. Good guy. I would think he will be far ahead of anyone else in 55-59 at this point.
Dave
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday