50+ Masters Training and Racing Open Forum

Hello everyone,

Before I post my “training” this week, quick question(s):

My family and I will be in London (Camden Lock area) from June 3 to June 13. We want to keep up my son’s training (which also means my own) while we are there. We are feeling pretty good with places we have picked out for shorter and longer aerobic pace runs, we have two possible places for 200m repeat hill sprints, there are two tracks nearby for repeat 1000s. What I don’t have, is where to go for his moderate and lactate threshold pace runs… I need someplace long, relatively flat where he could be safely out of my sight and would not have to stop or cross roads on his own because I can’t run his paces (I could possibly run 5 miles at a 7:15 pace but his moderate tempo is 6:40 and his lactate threshold pace is 6:20)… Does anyone know the area and have any suggestions? And of course, if anyone lives in the area and wants to run with us, let us know, we will be running every day of the vacation (it’s what we do).

So, on to my week – This was supposed to be final week of our two week recovery phase…

Sunday – 800 meter warm up; played tennis with my wife and son for about an hour in low 90s heat; 800m cooldown

Monday - 800 meter warm up; played rugby and soccer with my son for about an hour; 800m cooldown

Tuesday – morning started pleasantly with my son hitting golf balls and my jogging and retrieving them… I went to work and then my day disintegrated with my barely making it safely home as I was hit with a 102 fever and really bad stomach flu.

Wednesday – I have no idea if this day actually happened. By the end of the day, I had lost 7 pounds which I really don’t have room to lose…

Thursday – Coming out of it, able to go back to work… thus… back on running with my son – 3 miles in 23:36. This should have felt easy but I struggled (94 degrees, no clouds, no energy…)

Friday – Felt like a different person – paddleball in morning with my son before school; after school - 800 meter warm up; played football with my son for about an hour; 800m cooldown

Saturday – 3 miles in 23:21 – felt super easy… thankfully….

Hope everyone has a good Memorial Day weekend.

Amkelley, congratulations on hitting your 5K goal. I have managed to survive the last week of my son and his family's visit before they head back to NZ tomorrow. I am right on my goal of averaging 50mpw since the start of the year with 52 miles this week.

M- 7 mi walk + strides barefoot on the beach

T- 5 mi hills run/walk 10:22 ave - really tired from weekend threshold efforts

W- 8 mi hills 8:47 ave

Th- 7 mi walk + strides barefoot on the beach

F- 8 mi hills 9:08 ave

S- 8 mi hills 9:01 ave

Su- 9 mi hilly trails w/ son and d-in-law 8:33 ave

Good running to all.

M59

5'11" 178 lbs

Training status: Rebuilding

Goal: 15K in August (10 weeks)

May 20-26, 2019

M- 10.0 miles @ 9:07/mi

Tu- off

W- Bike 93.6 miles @ 17.0 mph

Th- off

Fr- 10.0 miles untimed

Sa- off

Su- 5.0 miles (4.0 @ 9:42, 1.0 tt @ 6:42)

TOTAL: 25.0 MILES

Trying to come back from an injury layoff, my weekly mileage build so far has been 10, 15, 20, 21, 16, 22, 25. Both 10-mile runs this week were hard efforts, but I only managed 9+ minutes per mile.

This morning's 6:42 one-mile time trial is encouraging. My attempt a couple weeks ago was 7:13. Meanwhile, I won't dwell on the fact that last June I ran 5:38!

Only one day on the bike this week, but it was a significant effort. My route took me south to some actual hills. Well, hills by my flatlander standards -- 2,150 feet in elevation gains. I crossed a series of ridges between miles 40 through 50 -- 6 mph up each climb, 48 mph down!

amkelley -- Congrats on the 5K! Big win and hitting that time goal has got to feel great. A good year so far, even including your marathon.

Igy -- My dad (b.1917-d.1989) was also in the Army Air Corps during WWII. Fortunately for him, he only "flew a desk" in India, and never saw combat.

While researching my house history (built 1832) for National Register Listing, I interviewed a man who was born in my home in 1918. His bomber was shot down over Germany, and he was a POW for three years. He kept in touch with at least one of his German guards for many years after the war. A different world back then.

Ghost of Igloi wrote:

General Knowledge wrote:

We all appreciate his service, but let’s remember that Memorial Day is dedicated to honoring those who died while serving in the Armed Forces.

Yes, like his six friends and crew mates that went down with the plane. Probably one reason Memorial Day was always depressing for him. He chose to remained Air Force Reserve and retired a Lt. Colonel. He was active in various veterans groups and was chosen on several occasions to deliver the Memorial Day address at the local veteran cemetery.

In November we shall honor your FIL. Tomorrow we honor his crew mates who perished. It’s important to keep things in perspective and historically accurate.

Allen1959,

My father-in-law got along well with the guards. He received RedCross packages (sulfa drug) which probably saved his leg from an injury on the bailout (hit by flak). Also, he traded cigarettes for food. He was imprisoned in present day Poland and was evacuated with the Russian advance. At that time most of the guards were elderly and did not fair well that winter.

You are making progress on your training. I suspect a breakthrough in the coming months.

Igy

General Knowledge wrote:

Ghost of Igloi wrote:

Yes, like his six friends and crew mates that went down with the plane. Probably one reason Memorial Day was always depressing for him. He chose to remained Air Force Reserve and retired a Lt. Colonel. He was active in various veterans groups and was chosen on several occasions to deliver the Memorial Day address at the local veteran cemetery.

In November we shall honor your FIL. Tomorrow we honor his crew mates who perished. It’s important to keep things in perspective and historically accurate.

You relish being a turd.

Well, I guess I’m fated to be in Maxwell Smart territory for a while. After 86’ing my first half marathon in April, I ran the Edinburgh half today in 1;26:30. This was a course supposedly a cinch for a PR (or PB, they say here) because it drops 200+ feet and has only one rise in the entire course. But even with the wind at my back for miles 6-11, I could feel my legs slowing down. Aerobic fitness was not the issue today. By the time I did the turnaround and ran the last two miles INTO that 10-20mph wind, I knew I was going to be lucky to break 87, but I willed my clunky body forward and we made it. The weather was rainy and upper 50s. Not sure if that — or all the walking I’ve been doing while on holiday — affected my performance. At any rate I was 7th in my AG in a very large and competitive field. The atmosphere was great. I’m glad I ran it. But no more half’s until the fall.

amkelley wrote:

At the start of this year I set two running goals, a sub-4-hour marathon and a sub-24-minute 5K. I had not finished a marathon in 15 years and my last two 5Ks had been 24:26 and 24:25, and I’m not getting any younger. I missed the marathon goal by 1:37 at the end of March, but yesterday I nailed the 5K with a 23:51 (age graded 78.9%). It’s a certified course that has been run for decades by the same club, so I have a lot of confidence that the distance is right.

Hurray!

The UK has the day off on Monday too — bank holiday. Wherever you are, enjoy.

As others have already stated amkelly -

Congrats on your 5K race!

Always good to get one goal done so you can concentrate on the next one.

-No race this weekend for me - just another 50+ mpw - #13 in a row- with 17% at hard effort (mile to 5k race pace). I can feel that the increased harder efforts are already starting to work, but won't know for sure until I get some confirmation in some races.

-One hard (as in kicked my behind) hard workout on Wednesday; 8x400 meter hills with up to a 9% grade - was sucking air by seven and eight , but ran each progressively faster.

-I sure hope this all pays off this summer - shooting for 80% WMA age graded 1500/mile and an age-graded PB for 5k. I have already hit the age-graded PB 5k goal, but think (believe!) I can definitely improve on that.

-Definitely hard to find 1500/mile races where I can test myself against others and the clock. But it means driving 1 1/2 to an evening all comers track meet, then that is what I will have to do...

KCgeezer wrote:

Not sure if that — or all the walking I’ve been doing while on holiday — affected my performance.

The first and only time I tried to run the Boston Marathon was I think 1990, the first time I qualified. I made the mistake of playing tourist in Boston the day before, on my feet all day. My legs were trashed from the start of the race and I dropped out even before reaching Wellesley. Yes, a lot of walking the day before can definitely mess up your race.

Ghost of Igloi wrote:

General Knowledge wrote:

In November we shall honor your FIL. Tomorrow we honor his crew mates who perished. It’s important to keep things in perspective and historically accurate.

You relish being a turd.

I honor our soldiers appropriately. I honestly don’t need your approval for doing the right thing.

I have been fortunate to partake the counsel of many great track coaches over the years. Terry Masterson of Hutchinson Community College once advised: “Never polish a turd, you’ll only get crap on your hands.” He used another less delicate word than “crap,” but you get the point.

lucKY2b wrote:

Missed a chance to hang out with Racerdb on his road trip to South Carolina; maybe next time.

I made it to Richmond. Found a hotel next to a brewpub! It would have been fun to stop in Lexington. I did go for a hot hilly run around EKU Saturday morning before finishing my 5 hour leg to SC. Where its even crazy hotter. Its been 95 both days here so far.

One more day in Greenville. Our 5th grandchild was born Friday. Thats two boys in the past 3 months! So now its three boys, two girls. The kids say thats it.

Runnings been going pretty good. Hitting right at 50 mpw which I wish could be more but tons of work, and travel, seem to he holding me back. Tuesdays tempo went 638,639,621. 6x400 Thurs right at 84 and today I surprisingly easily ran the last few in the low 7:00's, in 90 degree heat. So things are sort of coming around.

Hopeful of another decent week then a 5k on June 8 in Grand Rapids MI. Big race, fast course, lots of fast runners. I've always run my best times of the year there so I'm hoping for more race day magic.

Have a good week,

Dave

Ghost of Igloi wrote:

General Knowledge wrote:

In November we shall honor your FIL. Tomorrow we honor his crew mates who perished. It’s important to keep things in perspective and historically accurate.

You relish being a turd.

You mistake Memorial Day for Veteran’s Day, this guy politely explains the difference to you, and instead of thanking him you respond by insulting him.

Why don’t you tell us about your service?

Sure, I was one of his caregivers for seven and a half years, my wife being the other. Cleaned his toilets and mowed his lawn. Took him to church every Sunday, and for a hair cut and out to dinner every two weeks. Oh, and my wife cooked dinner and we ate at his house during that time. When he died I called the police to pick-up the body one day shy of his 95th birthday. For some honor is more than a word or a day off work Best to Most guy.

amkelley wrote:

Yes, a lot of walking the day before can definitely mess up your race.

I read this to Mrs. KCGeezer who said of COURSE that was it. My Garmin recorded 18159 steps on Saturday, 25584 (including a run) on Friday, 29167 (w/run) on Thursday....

In fairness, we didn’t come over here so I could run a race, but I’ve learned a lesson for future half’s, especially if they involve travel.

And no way will I travel to run a marathon. We were at an old-time castle today and every time I had to go down a bunch of steps I was like “ow ow ow ow ow” ... if I’d done 26 miles my vacation would be over!

Ghost of Igloi wrote:

Sure, I was one of his caregivers for seven and a half years, my wife being the other. Cleaned his toilets and mowed his lawn. Took him to church every Sunday, and for a hair cut and out to dinner every two weeks. Oh, and my wife cooked dinner and we ate at his house during that time. When he died I called the police to pick-up the body one day shy of his 95th birthday. For some honor is more than a word or a day off work Best to Most guy.

You owe the other poster an apology.

Again, why don’t you tell us about your service? Based on your age, your were draft eligible during the Viet Nam war. Heel spurs?

oId guy wrote:

Ghost of Igloi wrote:

Sure, I was one of his caregivers for seven and a half years, my wife being the other. Cleaned his toilets and mowed his lawn. Took him to church every Sunday, and for a hair cut and out to dinner every two weeks. Oh, and my wife cooked dinner and we ate at his house during that time. When he died I called the police to pick-up the body one day shy of his 95th birthday. For some honor is more than a word or a day off work Best to Most guy.

You owe the other poster an apology.

Again, why don’t you tell us about your service? Based on your age, your were draft eligible during the Viet Nam war. Heel spurs?

enough - just stop

Racerdb wrote:

One more day in Greenville. Our 5th grandchild was born Friday. Thats two boys in the past 3 months! So now its three boys, two girls.

EVERYBODY’s passing me up this week ...

You and the Syracuse guy need to spend more time running and less time harassing me. Suggestion, do more than golfing and body weight exercises.