50+ Masters Training and Racing Open Forum

Buck Oldens wrote:

I see what you mean:

https://davidscommonplacebook.wordpress.com/2015/06/08/transcending-truth/

This is the polar opposite of the apology someone else asked for. This thread has jumped the shark.

Thanks for all the discussion on diets. I have known people who has lost weight on the Keto diet, but none of them are runners. And I doubt any are vegetarians. I ate a "meat substitute" the other day and it made me so nauseated that I haven't eaten much in a couple of days -- I've only graduated to saltines and ginger beer today.

I slipped on an early morning run about a month ago and wound up bruising my sacrum. I tried running through it for about a week, but after a week or so, not only was it continuing to be very painful, I also was running even slower and shorter than I had the week before. Even walking hurt. So, I stopped and took the next 2 1/2 weeks off and did a few days of aqua jogging once the pain lessened.

Prior to falling, I'd signed up for a 5k run with my daughter - we would be mother-daughter team and run in costume. But, now I hadn't been running. On Monday and Wednesday before the race, I covered 1.5-2 miles by running a minute and walking a minute and on Friday I did 5 min. run/1 min. walk for about 2.5 miles -- and the race was Sunday. I was pretty sure I could finish - the question was could I run further than 5 minutes?

We went out the first mile in what should have been a fairly easy pace, but it felt hard -- and the remaining miles felt *really* hard (I slowed down maybe 6 seconds a mile for those 2). My daughter even stopped a few times to make sure I hadn't died. At the end, I couldn't even fend off a loudly (really loudly) moaning woman. My legs were toast, but thankfully, no pain in the butt. Our costumes, however, looked fabulous.

So this week, I'm doing 50% of my previous mileage and it seems very hard. Nothing hurt (a bit tight though), but I sure hope my fitness rebounds they way the books say it will! I've been told it will take 3 weeks to get back to normal.

Buck Oldens wrote:

I see what you mean:

https://davidscommonplacebook.wordpress.com/2015/06/08/transcending-truth/

Bruce Jenner is not a fruit loop. He is a man with some issues regarding his gender and he deserves our help and sympathy.

Oh my God! Could you possibly be any more insensitive?

Muddy Girl, I fell on my sacrum MANY years ago, on concrete. I did not have insurance then so just had to wait for the pain to subside to get back to work and running. Many years later a chiropractor ordered an x-ray before he worked on me and they/he found that I had permanently dislocated the sacrum. Fortunately in a position that I can still run pain-free. Instead of it coming downwards from my spine, it points inwards, so into soft tissue. I was told it could have been adjusted if I'd known immediately, so perhaps you should get an x-ray on yours?

I had a nice 5 miler yesterday, including 4 x 1/4 miles on a flat stretch of road, averaged 1:55 in humid 84 degree weather. Pretty satisfied, considering the weather. My last one was at a heart rate of 148, basically max, and hit 1:49, wonder what I'd have done at the track. We have warm weather for the fall, but better than the east coast storms and ensuing chaos.

First, Muddy girl, thanks for remembering what this thread is here for. Second, it was an important part of my conversion to a plant based diet that the whole concept of meat go bye-bye. Meat hasn’t been the center of the meal for a long time in our house. But it took a while to get it out of our stir fries and other dishes. Eliminating the need for meat or its substitute might be the most radical adjustment one makes when going to PBE. Now dairy is a different deal. Nut milks and cheese are excellent substitutes and I’ve enjoyed making them because unlike fake meats, they aren’t frankenfoods. I can make them with things I always have on hand. Three weeks was my recovery time from DOMS that I gave myself by running too many miles. Do you normally avoid ibuprofen? This is a great time to lean on it....it got me through that time.

I’m posting early this week as tomorrow I have to leave home at 3:30 am to start an arduous journey via planes, trains, and automobiles to Washington DC for a scientific conference. I will get zero exercise tomorrow beyond walking through airports, so I figured I’d try to squeeze in two days’ worth of exercise today. I got close with a 16-miler, my longest run since the weekend before the Boston Marathon. The week:

Mon: 10.5 miles at 9:30/mile pace.

Tues: 10.5 miles at 9:24 pace.

Weds: 10.5 miles at 9:14 pace. (Three different routes that just happen to be almost exactly the same distance.)

Thurs: 10.0 miles at 9:18 pace.

Fri: 90 minute easy spin on bike trainer.

Sat: 16.2 miles at 9:00/mile pace. My longest and overall best run since April. I got into a groove after about 10 miles and it felt almost like marathon training in days of yore, if I ignore the pace being 2 min/mile slower. Nice run anyway.

I’m excited about the Berlin Marathon this weekend, which occurs during my precious sleeping time in the wee hours of Sunday morning. I’ll record it, but by the time I get back home on Thursday I may be too busy to ever get around to watching it. But I’ll try to sneak a peek at LetsRun Sunday night to find out what happened.

SCgal and anyone else in that area, I hope you’re staying safe and dry in Florence.

Great Plains wrote:

Buck Oldens wrote:

I see what you mean:

https://davidscommonplacebook.wordpress.com/2015/06/08/transcending-truth/

Bruce Jenner is not a fruit loop. He is a man with some issues regarding his gender and he deserves our help and sympathy.

Oh my God! Could you possibly be any more insensitive?

Jesus, why aren’t more of you speaking out about this? This is hate speech and you act as if it never happened. Grow a pair and speak out against this shite. Please.

Get lost trouble maker.

Buck Young wrote:

old guy II wrote:

It's called a sense of humor. You ought to try and develop one.

For the life of me, I cannot figure out how anyone could think this is funny. Perhaps it has something to do with the average age of the posters on this thread?

It has nothing to do with anyone’s age. It does have to do with a single poster who has a history of this kind of thing. Yes, it’s insensitive, but he will not apologize so let’s move on.

glad you were able to make it thru the race with your daughter and best wishes for speedy recovery from the fall.

lots of volume at low intensity for me this week in recovery from half-marathon last Sunday.

M 1:50 double

Tu 1:20

W 1:10 + 1:00 x-t [cycle class]

Th 2:15 double

F 1:20

Sa 1:35 + 1:20 x-t

Su 1:50

i woke up in time this morning to see last 10k or so of Kipchoge's incredible performance in Berlin Marathon. I particularly enjoyed one side-angle shot of him with about 5k to go -- looked completely under control, steady, and you could see a normal somewhat-athletic-looking fan on the sidewalk sprinting.....and falling behind Kipchoge. He truly makes it look easy clicking along at about my all-out 400m pace.

have a great week,

Dave

*Week 379*

Salutations, 50+ers! First off, Igy, daughter and BF are working as the designated Intensive Care Nurses at an LTAC (Long-Term Adult Care) facility; it's for people who are sufficiently stable, but weren't making sufficient progress at the hospital (if at all) and still need constant monitoring. I guess that the hospital beds are too expensive. Interesting how medical costs was a major theme of last week's discussion. It seems like there were a few woes last week; hope that y'all heal up soon!

My week was only a tad better than last week. It would have been better but I had some stomach issues Mon-Wed, not really sure what it was, but digestive track was way off and I had some dizzy spells. Managed 16 miles of running as such:

Sun: 5.0 easy (8:06/mi)

Mon: Off

Tue: 1.0 easy (8:00) stomach said no.

Wed: Off

Thu: 6.0 easy (8:32/mi)

Fri: Walking

Sat: 4.2 (9:12/mi avg, incl. walks) w/6x(Run 3:00, Walk 2:00)

Nothing much to add. The 6 on Thursday felt good; the run/walk was about like last week. This week should be better, although we'll have the remnants of Hurricane Florence passing through this afternoon and tomorrow. My family in Wilmington (the rich uncle, et al) had some flooding and power issues but are safe. I haven't heard about their Wrightsville Beach beachhouse yet; it's on high 1+ story stilts and designed to withstand cat-5 storm, so should be OK. We'll see. Anybody in Carolinas or SE Virginia (thinking of SCgal, Rtype, dhagga, in particular), hope that you are OK.

Hope to read some good reports this week. Any big fall racing plans? I'm still 15-or-so lbs too heavy to have any desire to race.

All the Best!

PS-Stunned by Kipchoge's marathon this am. Wow!

Muddy Girl, I'll add my wishes for a prompt recovery. I know how frustrating it is to have an injury slow you down like that. My running week is done a little earlier than expected after a pretty good 10K XC race yesterday that has left me with a right achilles that is a bit too sore to even walk on without a minor limp, so it's an noninflammatory and rest day today. I was feeling pretty fatigued at the beginning of the week, so I ended up taking Thursday and Friday completely off which put me at 30 miles for the week _

M- 7 walk with 150M stride every 1/2 mile

T- 8 hills easy

W- 7 walk with 150M stride every 1/2 mile

Th- off

F- off

S- 10 with 3 w.u. , 10K XC in 45:07 (7:00, 7:04, 8:58, 6:49, 7:00, 7:03, 1:13), 1 w.d.

Su- off

The course had a 485ft (about 150M for the international crowd) hill that started at about 2.25 miles and topped out right at the 3 mile mark as you might guess from looking at my splits. I was very pleased with how even my splits were other than the uphill/downhill. At the start of the hill 4 or 5 people got by me, but in the last very steep 150ft I got back by all of them and a couple of more runners. In the last half mile I ran down one younger guy who had been about 50M ahead of me for most of the race, and in the last 100M or so I outkicked a young lady who usually is well ahead of me, so I was very happy with the overall effort. It was good enough for 1st in the 65-69s and 2nd in the 60+ age group for the series championship points. Unfortunately, I think the hard pushing off on the steep uphill sections and extended stride on the downhill sections took their toll on my achilles. It started getting sore and stiff fairly soon after my warm down and still is sore enough this morning that a long walk didn't seem prudent. Hopefully rest, ice and some massage will settle it down for next week's 5K XC race.

Good health and good running to all!

50 mile week

2 hrs 30 aqua jogging

2 workouts

8 x 400 @ 68 with 90sec rest

15m incl 10 mile tempo run at 5:31 average

Half marathon in 3 weeks if all goes well

cheers

Reporting in from northwestern SC where the remnants of Florence are upon us. I'm grateful that all we've gotten here so far is a little rain and some wind gusts. I live half-way up a hill so flooding isn't an issue and the hill protects us from the wind. It just looks like a dreary day outside. School was cancelled for me on Friday and tomorrow so I moved my LR to Friday and have spent the weekend grading the four exams I gave last week.

My triathlon last Sunday started off with an exciting twist; first, the surf was high in advance of the approaching storm so there were big waves to get through to be able to start swimming. Then, after I had passed the first buoy and was cruising along, I began to hear shrieking from the woman swimming next to me. I stopped and could hear her yelling that she was getting stung by jellyfish. Fortunately, the safety paddleboarders were nearby and were able to get her to shore because she was stung all over, even on her face. I sure didn't want to get stung too so I put my head down and kept swimming hard and finished as #10 women out of the water. I had worried about sharks since we were swimming at 7:00am, but jellyfish hadn't crossed my mind.

The bike leg was 12.5mi on a straight flat road right down by the beach. I hopped on my bike and the adrenaline rush from the jellyfish adventure propelled me past lots of the men who had started in the wave in front of me. I was finally aggressive on the bike and felt strong, finishing with the 11th best time. I was 2mph faster than I'd ever raced before so I was psyched.

I paid for the good bike leg on the 5k run leg. The course was basically flat but had lots of turns. My legs were toast but other people must have been struggling more than I was because I started to pick them off. I wanted to walk so badly as I got close to the finish but my husband had strategically positioned himself in a spot where he knew I'd be tempted so I was forced to keep running. I turned the final corner to the finish and was able to "sprint" to the line in a blazing 25:27 , finishing as 8th woman OA. Fortunately, my next tri in October will be on an inland lake!

Despite the weather, I was able to get in my first 40 mile week in a long time:

Sun: Triathlon (400swim, 12.5mi bike, 5k run)

Mon: 6.3 Easy

Tue: 7.1 Track (12 x 300H/100E) H @ 7:35, 2800yds swim

Wed: 1:00 bike workout

Thu: 6.1 Easy + strides

Fri: 11 LR @ 9:15, 2800yds swim

Sat: 6.3 Easy - hills, 1:30 bike workout

Hope all of our other Southeastern LR posters are safe from the flooding!

Jetty fishing is a blast old man on the rocks

My obsession to run a sub 5 minute mile persists. I have devised some new bs to keep my hopes up along with the sand dunes.

If I was able to run 100 miles per week with 20 miles of quality for x amount of time say 1 year I would be able to run a sub 5 minute mile.

Charlies formula to predict performance level based upon the amount of training done. Double the current volume to get a 10 percent increase in current performance using the age graded charts.

70 1

80 2

90 4

100 8

assuming all other factors are the same weight health ect.

assuming the std 80/20 formula which is pretty well accepted base for quality

Here is how I used this to predict where I might go if I did more work without getting injured:

percent cost mile mpw quality base

70 1 7:16 12.5 2.5 10

80 2 6:18 25 5 20

90 4 5:33 50 10 40

100 8 4:58 100 20 80

Last 6 weeks in minutes:

minutes runs pace per mile

270 3 10+

267 5 9+ peroneus brevis pain on last run so took a break

0 0 n/a

90 7 9

100 4 8

120 4 8 65 percent of MHR 144bpm RHR 60 MHR 193 1 minute per mile slower than my early 40s at 65 percent

========

847 minutes 23 runs last 6 weeks kinda looks like my old report cards I remember grade 8 graduation they called my name to come up on stage and I thought I got caught for something turned out I got a certificate for winning the chess tournament which I thought was ezr than checkers.

My walking has suffered maybe an hour a day counting the jetty rocks but my legs feel good . Chronic calf muscles issues are behaving without doing eccentric stuff or massage.

Well, if you think Charlie is crazy (and I do)... ?

So, have you ever read 'Once a Runner'? If so, everybody's favorite chapter is when Quentin Cassidy runs 40 x 440.

At zero dark thirty this past Thursday, I went down to the high school track and scratched out 40 x 220...5 sets of 8 with 1:00 'recovery'...3:00 between sets...each faster than the preceding set. They weren't real quick but were certainly voluminous.

Started in the dark...by 8:45 a .m. I was showered and in a suit...by 9:00 a.m. I was in the front of the room making a sales pitch in front of 200 professional colleagues...who were none the wiser as to to what had already transpired that morning.

Stay crazy Charlie...and so too shall I.

PS in case you are thinking that I only recently became kinda Fruit Loops, about 30 years ago I did 400 x440...not a misprint. Raced 100 miles on the track in 16:40...OK, now that really WAS nuts .

Until next week, 'train don't strain'

your pal,

MF

SCgal: congrats on the Tri! Glad you are not in a flood zone.

RF reader: Sorry about the PF. What I found most frustrating about my PF was so many different people were so certain they had a way to fix it. They spoke so authoritatively. 99% of them were wrong. I had to find my own way.

Tue = 55 min rocky trail

Thr = 45 min rocky trail in drizzle

Sat = 3-mile tempo 23:41, 7:53 pace soggy, breezy track

Sun = 45 min rocky trail, 600 feet climbing

Ran early to beat the 6 to 10 inches of rain we are expecting on top of the 4 or 5 we’ve already had in the last week. Everyone is complaining the trails are rutted out. I love it!

I have the wet-vac on standby, have cleaned and prepped the gutters, sucked out the French drain, replaced the downspouts to keep the water from the foundation. My entire city, Roanoke, VA is flood-prone, that’s our Achilles heel.

On running, I increased my running minutes on Tuesday. That’s been a missing element in my training. Sat, between rain bands of Florence, I managed to squeeze in a run on the track. These hard runs are feeling really good. May substitute a race periodically to break up the monotony.

And as I write this a big honking band of rain is just starting…..

Have a good week folks!

Great post, Mike. Embrace the crazy.

And thanks to KCgeezer for the Garmin suggestion. I did try that, but it’s a no go. I’ve got a new one arriving soon.

There was no setback this week. All systems were functioning normally. I’m hoping to touch on some ‘speed’ this week via some fartlek. I think I’m ready.

Sun: 53’ jog; body weight ex

Mon: off

Tues: 52’ jog; body weight ex

Wed: walk with the bride

Thu: 53’ jog; body weight ex

Fri: swim

Sat: swim

Sun: 49’ jog; body weight ex

Best to most!

Things are going quite well for me, knock wood. I'll make hay until the sun no longer shines, or until I get an injury, whichever comes first. I lifted twice and then twice did a ladder of 4x200, 5x100, 6x50. Nothing even near Mike F's workout, but we do what we can do. I also practiced block starts one day. I'm finding that 5x week workouts seem to be my max. If I push it to 6 I will risk a breakdown of some kind.

This is indeed me, with the period in my user name - I forgot my PW and seem to be wallowing in spam in my email recovery. I'll straighten it out.

Take care on the east coast!