ARE a funny coincidence. Darn auto-fill auto-correct.
ARE a funny coincidence. Darn auto-fill auto-correct.
Good run and congrats to you and your family C0l0rado, sounds like a great outing for all of you.
Also ran. Got a sub 40 and another age group win so happy with that. Let the summer season begin.
C0l0rado wrote:
It was a great day for Bolder Boulder. You could run this race for a decade and not get better conditions. I mostly held a steady 7:20ish pace, except for the killer 3rd mile, and finished in 45-high. Good for 20th in the 50 year old group. I turn 51 in two days and would have been top 15 in that bracket. For barely 4 days a week of training and no more than 25 MPW I can't complain about my result.
Wow!...most impressive off of 25 mpw! I ran Boulder for decades until my body gave up a few years ago (late 50s now) and I can't race that far anymore without risking a significant injury (too vain to jog or walk it. Lol). For those living at other parts of the country that have never been to Boulder, that course with the hills and altitude will beat the snot out of you if you race it hard.
Curious: Is that your normal mpw and number of days running? Any cross training you do in between running days or is strictly running?
Allen1959 wrote:
Arthritic Old Runner -- I will second the request that you go ahead and share your training and racing experiences. There is always something to be gleaned from what others are doing, whether they're "riding high," or "suffering through."
And I third this.
Speaking of injuries, my hip seems to be in the best shape in a few years. Last month, it didn't hurt while driving for nearly for hours. And now I find that the range of motion between the right and the left sides almost identical. I feel no pain on my butt when I lift my leg to 90 degrees.
My week.
M: off.
T: 8 miles.
W: 7 miles.
R: 7 miles.
F: 8 miles.
SA: 7 miles.
SU: 11.1 miles.
Now I am back to running 6 days a week. I was planning to run a bit longer on Sunday. But it was unexpectedly hot (in low 90s), and I decided to cut it short rather than risking long term damage. Now I will have to choose a cooler time (earlier in the morning) or move to indoors for the long run. On another note, my gym is currently replacing old weight machines. it will take a while to get used to the new ones. But we now have a glute press machine. Now I don't have to do glute press on a leg curl machine, which is pretty awkward.
Ran my 5K in a different college town, Lawrence, and I was dying after my warmup jog. Conditions at race time, 81F with heat index 84. Bummed that I barely broke 19 on a day I was hoping to go
... argh, done in by the angle bracket again.
Bummed that I barely broke 19 on a day I was hoping for sub-18. But we all had fun.
Question for the group - I'm injury free and thinking of increasing my weekly volume, currently at 40 mpw. I'll go slow, but I'm curious - if volume and threshold are the two big drivers of distance running fitness, how far can I go? As a reminder, I've only been running since 8/2016. I'm 53 and increased to 40 mpw late last year. Increasing to say, 44 mpw and then, later on, 48-50 mpw seems reasonable, but is it beneficial?
My week:
M - 5.8 miles
T - 5.3 miles
W - Track Work=8x400m, 5K pace(1:26-1:28, 200m jog interval)
Th - easy 5.7 miles
F - treadmill 5 miles
Sa - easy 3 miles + strides
Su - jog
M - race
Thanks for the kind words! I only put in 20 to 25 MPW this spring, but mostly quality miles. Also some rock climbing and weight training, usually 2-3 times per week. I’ve never been faster than high 30s for 10K or 3:10-3:15 for marathon but trying to stay as fit as I can for as long as I can.
A quick check-in before heading out for a hot day at work!
May seemed to go well. I'm gradually adding running into my schedule. I've been on a T-Th-S plan with walking on other days. My T-Th runs are 2-4 miles, now up to 6 on Sat. Every run starts with a 1 mile brisk walk. Any pain in my heel seems to dissipate with 10 min of walking. Runs have been more on the brisk side... 7:15-7:30... finishing a bit faster in the mid-upper 6:00's.
I'm able to start mixing in some pool runs now that the water temp is finally up to 80. Feels like I haven't lost much fitness so I think I'll be able to ramp back up, SLOWLY, without much of a problem. The heel pain is still there (usually a 2-3) but much improved. Most of the time its barely noticeable.
The weight is still under control at 166.2 this morning. And that was after 3 days of beer, boating, and pizza upNorth! Gotta be happy with that. Set a new plank record Sunday of 3:20.
Friday I silently celebrated the 40th anniversary of my (still standing!) HS mile record of 4:16.1 set on May 25, 1978. It was converted to 4:14.5 1600 in 1980 and its still on top of the record board. Probably one of only a few perfect races I've ever run going 63,64,65,64. It was a 7 second PR! I was never close to that time before or ever again after that day. Guess it only takes one race, right! The school system is merging high schools in 2020 so it may go down with the school. The school opened in 1972. I first set the school record in 1977 with a 4:29, then a 4:26. A teammate got it back with a 4:22 then I got it back a year later...for good!
Oh yea, I usually won't race unless I'm ready. Never one to try to race into shape!
All the best,
Dave
Coyote Montane: Nice job in Boulder. Are you racing the masters half this weekend? If so, any competiton for you?
Well ya got volume with quality but for you as a newby your biggest gains will just be staying away from INJURY.
I started at 39 did about 20 miles at about 70 percent or so per week and raced 17 5k's working my way down from 18:14 to 17:2x the first year. Then I started doing 4 mile tempos during the winter when there were no races and ran a 27.xx 5 mile and a 34:44 10k on 30 mpw. Then I went up to 40 to 50 with a long run and got INJURED.
took some time off.....
At 42 I cranked it up to 40 mph with 2 days of quality and a short long run of say 10 miles and got to 16:30 more of the same for a year and broke 16 and tried the 1500 7 or 8 races down to 4:13 . Cranked up the miles all the way to 80 plus over a 100 one week 6 minute pace was easy yada yada yada started having INJURIES
time off lots of it but stayed fit tried a few come backs resulting in INJURIES
So now at 61 I just have fun only run 2 times a week both hard days but not crazy hard and do a lot of walking . I still chase the clock and enjoy running hard but a man needs to know his limitations;) Running wise mine are 30 to 40 minutes a week;)
So KC the only way to find your limitations is to play the PR game. It is fun and I do not regret going for it even though I crapped out;)
Charlie, I recognize bits of myself in your story! I would say though that I also really enjoy the run. I’d hate to lose the joy of that, especially after so many bad years, to avoidable injury.
That said, the PR game is also a hoot!
KCgeezer wrote:
Question for the group - I'm injury free and thinking of increasing my weekly volume, currently at 40 mpw. ... Increasing to say, 44 mpw and then, later on, 48-50 mpw seems reasonable, but is it beneficial?
I believe you would see some solid gains by increasing to 50 or even 60 mpw. I am a bit older, have always been low-mileage, and am somewhat injury-prone, but my goal is to be consistent at 55-60mpw.
I posted this last week. It shows my mileage build after taking three months off at the end of last year. I added workouts beginning Week 14 (V=VO2max, T=Lactate Threshold). So far, so good:
Week total - Longest - Workouts
06.0 - 03.0
08.0 - 04.0
21.0 - 06.0
23.8 - 06.9
28.6 - 07.7
30.6 - 08.0
30.2 - 12.0
41.2 - 13.5
11.9 - 06.9 (planned stepback)
43.0 - 12.2
50.8 - 16.6
53.1 - 16.9
36.3 - 16.9
47.6 - 16.6 - (V - 5x800m)
44.7 - 12.1 - (T- 3x1mi) (V- 5x800m)
48.6 - 16.6 - (T- 3x1.5mi)
53.7 - 16.6 - (V- 3x1mi) (T- 3x2mi)
55.7 - 18.0 - (V- 6x800m)
21.8 - 08.0 - (T- 4x1mi) (V- 5K race)
58.3 - 19.1 - (T- 2x2.5mi) (V-6xHill)
KCgeezer wrote:
Question for the group - I'm injury free and thinking of increasing my weekly volume, currently at 40 mpw. I'll go slow, but I'm curious - if volume and threshold are the two big drivers of distance running fitness, how far can I go? As a reminder, I've only been running since 8/2016. I'm 53 and increased to 40 mpw late last year. Increasing to say, 44 mpw and then, later on, 48-50 mpw seems reasonable, but is it beneficial?
A agree with the others that adding volume is the “easy button”. But, if you’ve read the thread you’ll note that Racerdb’s progression runs, were, in my opinion, the best of the best individual workouts to improvement. So many options though. Whether fortunate or not, its all on you to decide: but whatever you decide, implement it far slower than the literature recommends. For instance, the 10% rule on increasing mileage is total BS. 1% is more realistic for 50+’ers.
lkj, yes I'll be doing the half and there are some very good runners in my age group. Should be fun.
Not sure if I'm knowledgeable enough here to advocate a mileage build-up for another runner, but here it goes. Science has shown us that V02 max increases steadily with mileage up to about 70 miles a week--after that other things seem come into play. So 30 mpw is usually better than 40 and 50 is better yet. As far as building it up, that can be highly individual but when I build up, I'll do 3-6 mile jumps, hold it for a few weeks, and then drop down to a bit lower than the starting point for a week, then bump it up another 3-6 miles. In your case KCgeezer get it up to 45 mpw and make that your average for the next several months (e.g., 3-6 months training cycle), and then take it up to 48-50. You'll see a difference but it doesn't happen overnight.
KCgeezer - Looks like I am the only one advocating a generous and fairly rapid ramp-up in mileage. There are a few reasons why I think it could work for you. You've been running injury-free for a couple years, demonstrating a overall healthy resilience. You're still relatively young, without a huge amount of lifetime miles. You obviously have a good deal of basic talent (aiming for 17's for 5K is impressive). And my own experience has been that jumps in overall mileage have resulted in significant and almost immediate performance gains. But there is no denying, of course, the added risk of injury.
Racerdb - Thanks for the update. Good to see the progress. And, wow, that's an incredible high school mile time! I made one last attempt at my high school mile record at my very last high school meet. The venue was perfect -- county championships on an all-weather track. But I failed miserably. Looking back, I think I peaked too early in the season, and was just flat or overtrained. I hesitate to mention how weak that school record was ... all I needed was a 4:40!
Charile - I had forgotten how fast you were as a young masters competitor. Really impressive. BTW, I may try that second 1200m time trial this evening. I have been shuffling my schedule around to accommodate last-minute racing decisions. I got talked into a 5K this Saturday -- an old friend will be in town and wants to run it. Then there's that Masters Mile the following Friday.
Coyote Montane - Congrats on your Bolder Boulder racing, and best wishes in the Half Marathon!
Charlie wrote:
2 workouts that include 1200s at 4:18 separated by 9 days with the 2nd one 9 days prior to the race.
Charlie - Today is 9 days out. I ran this:
1200m in 4:15.0 (84.5, 86.1, 84.4).
A week ago I ran this:
1200 in 4:15.5 (81.3, 86.6, 87.6).
Last week I purposely went out too fast, as per your instructions. Today I attempted an even pace. Difficult to do with 18 mph winds.
Also, earlier in the day was this week's long run (only 12 miles, run easily).
Thanks for the tips!
Hey Allen nice job . Enjoy the intensity . WAG: 86(409),84,85,82 5:37
Late post of last weeks data. Had a difficult half marathon that beat me up. It was constantly rolling and the downhills were not kind on the joints. About 2000 runners and it was a little hectic dodging runners the first few minutes.
Biggest issue were my shoes. Basically make my own shoes taking uppers(Nike racer and others) that I like and cutting off much of the sole. Add Eva to produce a soft landing. Been doing this for a while now and got cocky. Slapped on some new Eva on 1 year old shoes the night before and didn't test. The new setup caused my right ankle to roll inward slightly which became painful the last few miles. My right calf and hip were extremely weak and funky feeling for a couple days.
After a few days of worry, all seems fine and ran 3x1200 in 3.51-3.53 Wednesday evening. Another injury dodged - on a roll :)
Cheers!
Date Item KM's / Units AvgHR/Max Effort WOTime Time WO Name Note
05-21 Run Incline TM 23.29 / 14.48 122/129 6.68 00:00 02:10 None
05-21 Run 7.111 / 4.42 118/130 6.47 00:00 00:41 None
05-22 Elliptical 15.06 / 9.36 109/119 5.97 00:00 01:34 None
05-22 Run Incline TM 6.323 / 3.93 123/129 6.74 00:00 00:35 None
05-23 Run Treadmill 8.929 / 5.55 135/168 7.40 00:23 00:45 C-Int&TH 13 min ints @ 19.5kph and 10 min TH
05-23 Walk Incline TM 3.765 / 2.34 135/140 7.40 00:00 00:19 None
05-23 Run 7.819 / 4.86 133/164 7.29 00:12 00:40 Threshol 12 TH about 6 min pace
05-24 Run Incline TM 10.05 / 6.25 114/119 6.25 00:00 01:00 None
05-24 Run 6.870 / 4.27 114/133 6.25 00:00 00:41 None
05-25 Run Treadmill 7.610 / 4.73 115/129 6.30 00:00 00:45 None
05-25 Walk Incline TM 3.925 / 2.44 107/112 5.86 00:00 00:25 None
05-25 Elliptical 5.599 / 3.48 109/114 5.97 00:00 00:35 None
05-26 Elliptical 2.381 / 1.48 108/ 5.92 00:00 00:15 None
05-26 Run 1.287 / 0.80 125/ 6.85 00:00 00:07 None
05-27 Run 19.88 / 12.36 165/179 9.04 01:22 01:22 Threshol Training half non stop hills. Calf a mess
Oops, my training log didn't post correctly. Hopefully this works - sorry.
Date Time of Day Acivity Duration AvgHR/Max Workout WO Duration Note
05-21 11:23 Run Incline TM 02:10 122/129 None 00:00
05-21 20:19 Run 00:41 118/130 None 00:00
05-22 11:20 Elliptical 01:34 109/119 None 00:00
05-22 19:20 Run Incline TM 00:35 123/129 None 00:00
05-23 10:09 Run Treadmill 00:45 135/168 C-Int&TH 00:23 13 min ints @ 19.5kph and 10 min TH
05-23 10:12 Walk Incline TM 00:19 135/140 None 00:00
05-23 18:41 Run 00:40 133/164 Threshold 00:12 12 TH about 6 min pace
05-24 10:55 Run Incline TM 01:00 114/119 None 00:00
05-24 18:40 Run 00:41 114/133 None 00:00
05-25 10:44 Run Treadmill 00:45 115/129 None 00:00
05-25 10:44 Walk Incline TM 00:25 107/112 None 00:00
05-25 18:20 Elliptical 00:35 109/114 None 00:00
05-26 18:32 Elliptical 00:15 108/ None 00:00
05-26 18:33 Run 00:07 125/ None 00:00
05-27 05:30 Run 01:22 165/179 Threshold 01:22 Training half non stop hills. Calf a mess
BigMango wrote:
05-27 05:30 Run 01:22 165/179 Threshold 01:22 Training half non stop hills. Calf a mess
A hilly half-marathon training run in 1:22? Impressive! Was that solo, or in an organized race? Hope your calf is feeling better. I had a hamstring scare last week, but seems to have healed without attention. Now my "good" achilles is stiff and sore. Aargh. Always something to impede the progress.