Really enjoyed the latest Masters Milers PODcast by Peter Brady featuring a good 'ol friend and mentor Tony Young. Check it out. It might inspire you to go longer today.
KP
https://itunes.apple.com/…/pod…/masters-milers/id1451504419&hellip
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Really enjoyed the latest Masters Milers PODcast by Peter Brady featuring a good 'ol friend and mentor Tony Young. Check it out. It might inspire you to go longer today.
KP
https://itunes.apple.com/…/pod…/masters-milers/id1451504419&hellip
;
*Week 402*
Greetings, 50+ers! After some proding, I think I made some progress this week. Enough to where I can even enumerate things:
Sun: 5.3 mi (8:52/mi pace)
Mon: 3.5 mi Walk (54 min)
Tue: 2.8 mi (first 2 miles @7:54/mi pace)
Wed: off
Thu: 3.0 mi Walk (58 min....lack of sleep)
Fri: 3.5 mi (8:41/mi pace)
Sat: 5.0 mi Run/Walk ala Old Guy II (12:48/mi avg)
So at least I got off my duff 6 days this week. Hopefully, we'll get up to 5 days of running soon. Wanted to run Thursday, but 2 nights of less than 4 hours of sleep each and I was just too tired. After the run Friday, my right hip felt a little sore for Saturday, which is why I walked/ran it with about a couple of strides each mile of varying lengths from about 200-350 meters focusing on good form.
Thanks, Charlie, for all your interesting links. Good food for thought. Props for a lot of good training from a bunch of y'all. Sorry about the shoulder surgery 64; glad you're on the upswing.
OK that's it from me; onward and upward. Hope that you've had a great week and look forward to reading what's up in your neck of the wood.
All the Best!
PS-Dave, you (or any one else) is always welcome to come to the Bluegrass.
It was an uneventful, yet satisfying, 20+ mile week. Had to deal with about 1.5 miles of splotchy black ice on Tuesday, but was able to stay upright. Tossed in a little fartlek yesterday to touch on “speed”. The golf course is finally closed (except for winter activities). Life is good.
Sun: 51’ jog; body wt ex
Mon: off
Tues: 51’ jog; body wt ex
Wed: walk w/ the bride
Thu: 51’ jog; body wt ex
Fri: off
Sat: 52’ jog w/ utility pole fartlek (1 mi @ 2 on/off); body wt ex
Best to most.
Dang 64, sorry to hear that. Get well as soon as is possible!
lucKY: Good to see you getting back to it.
Tue = 4 on road with 10X 1 min 2 min off accelerations
Thr = 4 miles easy road
Sat = 4 on TM with 3 @ 7:30, 7:30, and 7:20
Sun = 4 miles medium/hard rails-to-trails cinder
The rain in the mid-Atlantic is just unrelenting. We’ve only had 4 sunny days in a row since Oct of last year. Just continuous record-breaking rains since late 2017.
I had a good week with some good workouts. Tue I added 2 accelerations to just give me a harder workout. Sat, knowing my TM is a little fast I just set it on last week’s 8mph and then nudged it a bit the last 3 laps to 8.2. Still did not have to go to the rapid-breathing so I guess I need to bump more. Getting more comfortable going fast on it. I have it on 1 percent slope but maybe the bounce is giving me that extra boost?
The TM has been a nice surprise to help add speed, and for me, really work on my form. It’s a lot more of a soft landing than the road too. My landing bed is fairly narrow so it forces me to stay as linear a possible with landing, push-off, and arm-carriage.
Have a good week folks!
Good morning to all from a still in winter Eagle, Idaho. We have had a very stormy February after an unseasonably mild January. We are approaching normal seasonal moisture levels which is good for our high desert environment.
A solid week of volume, 38 miles with about 25 miles running with two days of free weights and core exercises. I am starting to feel more like myself and the strength is coming back incrementally. I have always benefited by sticking to fundamentals and see no reason to change.
Monday: AM- 2 miles easy; 6 x 700m critical velocity pace @ 4:09, 4:05, 4:01, 3:56, 3:51, 3:45 / 100m walk; mile easy/walk; PM- 3 mile walk
Tuesday: 2 miles easy/walk; weights and core
Wednesday: AM- 2.5 miles easy; 8 x 150m hill @ interval pace / 150m walk; 1.5 miles easy; PM- 2 mile walk
Thursday: same as Tuesday
Friday: AM- 4 miles easy; PM- 2 mile walk
Saturday: 7 miles easy
Sunday: 5 mile walk
Shooting for 40+ miles next week with similar pattern to training. I plan to hit the foothills the first full week in March. Hope to cross the 50 mile week volume in April. Work the plan.
Igy
L2b, good to see a report of some positive training progress. I had a good solid week of 57 miles.
M- 8 hills 7:55/mi ave
T- 7 walk with about 150M stride every 1/2 m
W- 8 hills 8:00/mi ave
Th- 7 walk with about 150M stride every 1/2 m
F- 8 hills 7:44/mi ave
S- 7 walk with about 150M stride every 1/2 m
Su- 12 hills 8:27/mi ave
Charlie, I really liked your discussion of Niko niko training. My variation of walking with strides seems to be working really well for me. By way of comparison, here are my average HR and stride stats:
Resting HR 45 (Max 195-200)
Walking ave. HR 100-105
Walking ave. spm 135, stride length 0.85M
Running ave. HR 150-155
Running ave. spm 173-178 stride length 1.15M
Good running to all!
Good to see lucKY2b and Igy making good progress! And congrats to Rtype and ogII on good solid weeks.
I finally managed my first run of greater than 20 miles, 5 weeks before my planned marathon. 22.4 miles at 9:00/mile pace under perfect conditions, 40s, overcast and little wind. (The previous two days we’d had lows well below freezing, and I was very happy to see it ten degrees warmer when I got up this morning.) Everything worked fine, no cramps, no stomach issues, and for the first time in a long while I started to get back into that old marathon rhythm, cranking out mile after mile. I was plenty tired at the end but still running well. I carried a gel with me but lost my nerve about using it, since everything was going so well and I didn’t want to mess it up. I ended up downing the gel about 1 mile before the end of the run, and it didn’t seem to have any effect good or bad, but it had barely hit my stomach when I finished running.
I ended up with 83 miles for the week that ended today. That’s the highest weekly mileage I’ve run in probably half a dozen years, but it is certainly not sustainable; I assume my heel will be sore enough that I’ll have to take at least tomorrow completely off. Next week may only be 50-60 miles, which is fine. I was also a bit surprised that I was able to maintain 9:00/mile for today’s run—3:56 marathon pace. That implies I ought to be able to run well under 4 hours in a race with a taper and race-day adrenaline, assuming the conditions are decent.
I’m planning one more run of 20+ miles two weeks from now, and then try to focus on not getting injured before the race. Right now, things are looking good.
Happy running to all!
amkelley,
Nice effort and good mileage for the week. You’ll hit your goal with ease I think.
Igy
OG2 interesting about a 150 hrr so 15bpm for 10 percent reserve my hrr is 120 so s 12bpm for 10 percent the 150 to 155 used to be my daily enjoyable hr not it is my easy tempo effort but I think it is just a lack of fitness. If I had a do over for my fifties especially 57 to 60 I would have kept up the fitness. But the good news is I have mended my ways and in the process value and understand fitness better!
IMO Niko Niko vs walking not much difference in HR but big difference with the biomechanics .
7 days of running
1 RACE I won the inaugural Presidents Day Mile at South Eugene got last too 5:52 total 40 minutes
5 days 40 minutes or so all easy except for an easy tempo of 11 minutes
1 long run of 60 minutes with some at easy tempo 2 laps of Siltcoos Trail 8 miles total but I hiked the first 1.5 miles with a hiking group so 6.5 running
Good Training and Health to all.
Charlie, I agree 100% that there is a big difference in biomechanics between Niko Niko and walking, which is what I want. Walking is fairly running-specific exercise but puts much less and different stress on the connective tissue and joints than does even very easy running. On my recovery days now I am looking for muscle stimulus with minimal stress on joints and tendons.
ok week but backed out of fully competing in a 10-mile race today as precautionary babying of chronic injury:
M 2:10 double with 20 X 1:30 (1:00) at 5k effort [on winding bike path in high winds, no exact measurement]
Tu 1:45 double
W 1:00 with 30:00 at half-marathon pace + 1:30 x-t
Th 1:55 double
F 1:30
Sa 1:00 x-t
Su 1:20 incl. hilly 10-miler in about 68:20 (results not posted yet)
Ran this race in 63:59 last year and figured 65:00 or maybe slightly faster would be realistic for this year, but [excuses alert] it was high 30s and rainy, and i couldn't get hamstring and hip adductor issues to feel ok/loose in warmup. The kind of day I would have postponed speed work, but that's a little hard to do with a race, so instead I started in back, moved up gingerly through a 7:30 downhill first mile, and progressed from there down to about 6:30 pace, or 6:45-50 on the uphills.
Wouldn't want to do it all the time, lest I lose the habit of competing 100%, but it was sort of a fun way to experience a race -- working, but not killing myself, seeing lots of people I know along the way rather than getting to my spot and staying there.
have a great week,
Dave
old guy II and Charlie,
Two years ago I was swimming and spin biking on easy days. The fact that it was non-load bearing left my legs fresher for hard days. However, I found the load bearing nature of walking more specific to what I was trying to accomplish, and resulted in faster times across the board.
Igy
Ghost of Igloi wrote:
old guy II and Charlie,
Two years ago I was swimming and spin biking on easy days. The fact that it was non-load bearing left my legs fresher for hard days. However, I found the load bearing nature of walking more specific to what I was trying to accomplish, and resulted in faster times across the board.
Igy
The catch 22 how to recover without doing further damage. The unsupported claim is that Niko Niko increases synovial fluid in joints and aligns tendon/muscle fibers. I started the Niko Niko stuff about this time last year but never did a lot until last fall. I am on board but do not endorse this it is way too soon to say. Would it not be crazy if 3 hours per day of Niko Niko and MAF lead to super fitness! Totally against all of our values of hard work and sacrifice relax take it easy and go fast!
dhaaga wrote:
Ran this race in 63:59 last year and figured 65:00 or maybe slightly faster would be realistic for this year, but [excuses alert] it was high 30s and rainy, and i couldn't get hamstring and hip adductor issues to feel ok/loose in warmup. The kind of day I would have postponed speed work, but that's a little hard to do with a race, so instead I started in back, moved up gingerly through a 7:30 downhill first mile, and progressed from there down to about 6:30 pace, or 6:45-50 on the uphills.
Wouldn't want to do it all the time, lest I lose the habit of competing 100%, but it was sort of a fun way to experience a race -- working, but not killing myself, seeing lots of people I know along the way rather than getting to my spot and staying there.
I've done this, usually because of excessive heat rather than potential injury. It takes a lot of discipline to be in a race and not race it flat-out. But I agree, it can be a lot of fun and a good idea when you find yourself at a race but in a situation where racing all-out doesn't seem advisable.
64, best on your recovery from dual surgeries. I had rotator cuff repair in 2016 and the rehab took 6 months, so a lot of time on the bike trainer, elliptical, and treadmill. But came back stronger in 2017, so hope that your fortunes are as good, and maybe see you at Clubs or next year.
re: Spokane, it was a good race. And I did all I could do to prevent your club from sweeping the podium!
Saturday I ran a "relaxed" 10K time trial at Hy-Vee Arena, which has a 350m (middle lane) Mondo indoor track. This is a converted 10,000-seat arena (aka Kemper, site of the 1988 NCAA men's basketball final) where the upper deck was removed and the concourse turned into a running track. It's great! But this workout is a new one for me. Matt explains it here ...
https://running.pocketoutdoormedia.com/workout-of-the-week-relaxed-10k-time-trial_12555
Seeing as how I haven't run a 10K since the 1980s, I felt I could benefit from this workout to gauge how prepared I am for longer distances. The VDOT calculator says I can shoot for a 37-minute 10K. Since we're a few weeks out from my half marathon I decided to base this TT on a 37:30 race time. On a 350m track that worked out to 39:22 or 28.5 laps of 82.8 secs (give or take).
Actual time was 39:30, but I'm not sure I kept the effort at 95%. Maybe it was 97%. What do I know? I'll try it again in 3 weeks and maybe it will feel more "relaxed." All I know is I haven't put that kind of sustained effort into a run in my life.
The TT capped a 42+ mile week ALL indoors, 11% moderate/hard. Thank the lord for Jeopardy reruns.
Mon - 6.27mi
Tue - 6.51mi + 30min snow shoveling
Wed - 10mi last mile at tempo + 30min snow shoveling
Thu - 35' uphill TM walking
Fr - 6mi TM
Sa - 39:30 10K TT
Su - 6mi TM
Great thread - I wish I had found this years ago!
Background: Running since 1973 with a 26 1/2 year 3 miles a day streak going pretty strong. Started racing again a couple years ago after about a ten year lay off.
I turned 62 last December and since then have been jumping in little 5k races all winter to keep up some speed. Best performance of the season was an overall win in North Port Florida a few weeks ago (317 entrants) followed by a humbling 8th place overall in Asheville North Carolina last week on a hilly course and a brisk 37 degree day. The only saving grace was I was second master to a 46 year old out of 47 total males over 40. (and my spouse was able to run a good race and place in her age division too!)
Couple hours ago just finished a decent 50 mile training week in beautiful balmy Michigan (dark, 18 degrees and 20+ mph winds)
I am struggling to keep my 'speedwork' / harder runs at 10-15% of the total mileage.
So here is my question to those who may have more experience - How important is it to do that hard stuff in just 1-2 workouts a week?
Right now I try to spread it out over three days and maybe a fourth doing a few strides with 'rest//easy days in between.
Thanks in advance....
ps Ed Whitlock kicked my butte in a 10k race when I was 40 and he was 64. At the time I had no idea who he was and thought perhaps I was in the wrong sport
I'm sure Whitlock kick a lot of butts of men half his age; a true genetic specimen...no surprises there.
Hey KP, the link could not be found.
Glad to see everyone progressing well on their runs, inspiring! Despite the unusual amount of rain here in the South, making progress returning from Cardiac Arrest after a race, and the subsequent Quintuple Bypass Surgery.
Mon - Gym
Tues - 5.5 miles @ 8:20 pace Avg HR 126
Wed - Traveled all day Airport walking
Thur - Morning run 3.5 @ 8:27 pace Avg HR 115 Evening run 4 @ 8:42 pace Avg HR 128 Lots of hills involved
Fri - Traveled all day Airport walking
Sat - 5.5 @ 8:34 pace Avg HR 124
Sun - 7.14 @ 8:50 pace AVg HR 117
Long road back. Will test the limits this weekend at Masters Indoors.
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
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
2024 College Track & Field Open Coaching Positions Discussion
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!