50+ Masters Training and Racing Open Forum

SpikePlate wrote: Ahead of schedule, 9:55 - 3,000m indoors - that is all

Nice! well done!

Mike Lundgren wrote:

So my wife and I will be going to our year's end awards chili run this Saturday, as we both won the KCTC Race Series for our age group. That will be fun. We both ran a certified 5 km last Saturday and she went 24:00 (of course she wanted to be one second under :) :) and I ran 25:25 on a slow opening mile. We both won our age groups in it, so got some nice prizes and a fun Santa Dash long-sleeve.

Best part is that she now has the 7th best time EVER run for a certified 5 km in MO for 60-64. And I believe she can go faster with a fast course and a little speed work, but for now, we'll take it. On to Christmas and good running to all this weekend!

We need to do something more like that around here. Enjoy!

Hot chili on a cold day after a celebratory run is just so satisfying, especially with running friends and an open fire.

Got my mileage back to 32 miles last week for the first time in a few months, and now my butt-bone muscle is sore. Arrrggghhh!

Sorry to report the passing of Boise great master Alan Newton. A second place finisher at Carlsbad in 15:07, with a road best of 14:47.

Ghost of Igloi wrote:

Sorry to report the passing of Boise great master Alan Newton. A second place finisher at Carlsbad in 15:07, with a road best of 14:47.

Those are indeed great times for a master. Sorry to hear if his passing. RIP.

So excited to find a geezer thread!!! I am 55 started running sort of in my late 40s and for real 4 years ago. Doing my 6th marathon tomorrow - I am SO not fast. BUT I am hoping to PR and reach goal of placing in my age group. I have been running 40-50 mpw so this taper week has been difficult!!!

Anyway, I am in Tucson got here last night for tomorrow's race (home is rural Maine)

Igy I like your posts! Where can I learn about Good Speed and Good Swing?

I registered today on Let's run and this is my first post on 50+

I'm 57 and ran track, 400 & 800 meters from 4th grade through Junior College. I've always kept my weight down and in my 20's ran road races including 1 marathon Grandma's in 1983 @ 3:16. During my child raising years I did a lot of "jogging". I coached youth soccer for 15 years and always played with the kids. I've always lifted weights off and on. I prefer a 2 hour weight lifting session over a 2 hour long run.

In 2015 I was reborn and ran my first track meet in 34 years. I went to Outdoor Nationals in Grand Rapids 2016 and ran a 2:25.7 800 missing the M55 standard by .7 seconds. In 2017 I got my hands on the Jack Daniels VDOT running formula for 400/800 meters training. On June 20th I had to drop out with Achilles Tendonitus.

I started training for outdoors 2018 this Monday Dec 4th.

Monday - Spin Class 45 minutes Heart rate at 150 bpm

Tuesday - Weights lower body. Deadlift, hamcurls, calf raises, battle rope, planks, bench press

Wednesday - ran 2.7 miles on treadmill. worked up to 8:50 pace. Heart rate 150 bpm

Thursday - 35 minutes of swimming

Friday - today??? I'm thinking I need to probably recover but I really want to run. Maybe ill just do some core maybe swim or spin. I dont like elliptical, but maybe I should learn to like it?

Saturday: a more complete lower body weight workout

Sunday: 4 miles outside....I live in Minnesota and its supposed to warm up to 38 degrees!!!!

Cheers to all you unusual people who can still run at 50+....it is a blessing.

Good Luck in your Marathon tomorrow....I hope you crush it!

thank you!!!

Agreed Kudzu.......masters need more recovery......but what to do while you wait.....can you hear my inpatient foot tapping?????

tgjers,

Glad to have you on the thread and thanks for the compliment. Actually poster SocalCush is who got me thinking of returning to my roots. We both were lucky to train under the great coach Joe Douglas of the Santa Monica Track Club. I also had the unique experience of training under his mentor Mihaly Igloi.

The benefit of the swing and speed cadence in my view is the focus on form, which is hard to transfer into a paragraph or two of explanation. I was a college track coach for nineteen years. About three decades age (has it been that long?) I wrote an article for Track and Field Quarterly Review called “Mihaly Igloi Revisted.” The article is a summary of my experiences and how I would describe the training. There is also a break down of the actual training I ran, for what I considered to be relevant cycles.

Early in the fall, using SocalCush’s lead, I introduced a weekly Igloi/Douglas interval session. The workouts started at 6 miles in length moving to as much as 8 1/2 miles at peak volume. During these sessions I focused more on form and cadence and left the watch behind. I think I really stepped up my game over the last two months. At this point I have some short indoor track races and this week moved to Daniels’ approach of repetition, interval and temp training modes. I do plan to go back to the Igloi/Douglas intervals mid-February to mid-April, or thereabouts.

If you email me I would be honored to forward a copy of the article “Mihaly Igloi Revisited” which will give you a better flavor, but admittedly my interpretation, of the Igloi/Douglas “tempos” or better term “cadences.” My email:

reid.harter@gmail.com

.

Igy

Hey all, another returning 50+ runner here. I run in Austin TX, where we had snow last night. It was a novelty for sure in central Texas and beautiful to run in. A little background. I am returning after a number of years away when my job took priority over personal health. I am tired of that lifestyle so am slowly gearing back up into shape and re-considering what it means to be balanced. In my youth (late 30's early 40's) I ran a 2:46 Marathon and equivalent 1/2 , 10K and 5K times. Now I am lucky to break 8 min miles on a tempo run. Humbling. I have to constantly say to myself, "I am what I am, not what I was" but try not to say it in a Popeye voice.

My aim is to get fit again, run CIM and qualify for Boston 2019. I'm 52. I'd like to join this forum to stay motivated, learn from those who also face the common issues of the 50's+ runner, and find some new virtual running buddies. This past week, I re-joined a running group in town that I used to be heavily involved in - Gilbert's Gazelles - and did a circuit/core workout and a 1X10 fartlek on the trail, along with a few miles of easy running in between. I am seriously weak in core strength. A question to the group: How many times a week do you complete a core or strength workout? IYO, Is this more important for masters runners than younger folk? I imagine that as tendons and muscles age, they require more maintenance and care to stay healthy - but am not sure the best way to do that. Yoga, core, weights?

ssfletch,

Glad to have you here. I coached track in Texas for 14 years (Blinn College, Texas A&M Kingsville and UT Rio Grande Valley). Both our children were born in Texas, so a second home for us, though we now live in Idaho. I came into masters running at about the same age. Stepped away at age 62-65 with aging parents and some injury issues. Back again at 65, now 67. You will find the thread stimulating, motivating and populated with motivated runners. Of course you will find lots of hints to any training questions.

Igy

Back in the day even before this thread started was aka AK-47. Locked and loaded - full of what I don't know - Previewed the course and it looks good.

See you guys out there tomorrow am! Was hoping for snow but will take some chilly temps. It's xc and you gotta have Some adversity with conditions . Have a good race all! Cush, racerdb, lucKY2b, Muddygirl et al.

Just wanted to say "good luck and have fun" to everyone racing in Lexington. I truly wish I were there! Besides our group here, I will also be rooting for my hometown masters team -- Go GVH! Still a few familiar names on their roster, from "back in the day."

Welcome to ssfletch, tgjers, and Rescue Runner. Let me add my best wishes to all of you racing in Lexington tomorrow. I can't say I wish I could be there--I am way too much of a clumsy klutz for XC--but more power to those of you who can do it.

I'll be toeing the line at my big local holiday-themed 5K tomorrow morning, pinballing off waddling walkers, Santa-costumed joggers, and erratically sprinting little kids and trying not to run a Personal Worst for the distance.

ssfletch:

A great resource I use is

www.redefiningstrength.com

. Lots of good body weight ideas. If you are on face book you get several strength ideas multiple time each day.

I try and do front plank, side plank, glute bridge, superman, deadbug, banana 3 or 4 times a week

Coyote Montane wrote:

See you guys out there tomorrow am! Was hoping for snow but will take some chilly temps. It's xc and you gotta have Some adversity with conditions . Have a good race all! Cush, racerdb, lucKY2b, Muddygirl et al.

+1 & KP

Coldest morning thus far this season!

5 years ago, I was disappointed I couldn't get under 39 minutes in this race; this year I'll just be happy to finish upright. I'm dead serious.

See y'all shortly! Best of Luck!

I would carefully consider how to dress for racing conditions in the cold.