50+ Masters Training and Racing Open Forum

Big Red wrote:

I also ran (I believe) the same half marathon yesterday, in Fremont CA. I was cold and jittery prior to the run, otherwise, I may have thought to find you and say hello.

I also went out too fast! But I settled down into a decent flow. I cratered a bit in the last mile with its small inclines and muddy bits.

It was a happy run for me, a PR 1:36:49, and an age group win by about 5 minutes (60-64).

My former best was from this race last year 1:40:04, I was gunning to break that one-forty barrier over the past 3 years and finally got it (I ran my first half at age 58).

I had figured out who you were by looking at the last two years' results and I looked up your bib number on the posted list before the race. I saw you running ahead of me at both of the out-and-backs and it looked like you were going well. Congrats on a big PR! As for me, I'm only hoping to postpone running a PW for as long as possible. Fortunately I ran my first half in 1:57 as a 30 pounds overweight, badly undertrained and completely clueless 24-year-old. I've always been under that since, but I wonder for how many more years?

Yeah, it was cold before the sun rose. I actually sat in my car with the engine running to stay warm for a while. But once the sun rose it felt much better and I didn't feel too cold waiting behind the starting line wearing shorts and short sleeves (with gloves and a light headband as concessions to the weather), even though it was below 40. I knew it would warm up a lot over a nearly 2-hour race and it's always best to dress for the end of the race rather than the start.

Keep up the good work. You seem to be well on track for a good marathon in March.

SOLID track session Charlie...especially this early on in your re-building phase...seems to totally align with your goals...well done.

amkelley, I dug your re-cap and like the pearl of wisdom that you share re: "dressing for the end of the race"...spoken like an experienced competitor

best,

MF

*Week 445*

Salutations, 50+ers! Very late start for me today. It's raining hard and the Packers are playing and that's about where I'm at today. Lots of ancillary events have taken me away from the thread, so I'll have to play catch up on all the aging discussion. Still haven't gotten things jump started, but I think it'll be a good week (fingers crossed.) Timely to think about and generate some meaningful New Year's Resolutions: lose 30 lbs by April? Resolve to do at least 3 miles (running or walking) every day?

At any rate, I hope everyone is enjoying the holiday season, and Happy New Year to Y'all!

All the Best!

apologies if this is a repeat -- tried to post earlier and got a confusing error msg.

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happy last sunday of 2019. ok week of training for me while enjoying a visit from our younger daughter:

M 1:15

Tu 30:00 + 30:00 x-t

W 50:00

Th 1:40

F 1:05 + 30:00 x-t

Sa 50:00 incl. parkrun (approx. 3 miles) tempo -- 19:43 (3rd OA, 1st AG)

Su 1:00 + 1:00 x-t

I don't track miles for the year, but overall sense of 2019 in running was positive. My two biggest goals were high school 40th reunion x-c race (3rd, beat everyone over 20!) and JFK 50-mile [PR]. I went 6-3, with 2 ties, compared to 2018 me in re-running same races. Annual bests were better than last year at mile, 2-mile, 5k, 10 mile [not 8k, 10k, marathon]

One trend I want to keep in check -- of the 20 "races" I completed in 2019, seven were not all out for one reason or another [e.g., doing a race I'd already entered, at controlled effort b/c slightly injured or sick]. I think doing a tempo at the local parkrun like yesterday is fine, but I don't want to get to a point where it's sort of up in the air each time I get to the start line as to whether it's really a race effort, as that seems a slippery slope.

happy new year!

Dave

I’ve got little to brag about this week. After a successful rehab run of 26’ on Sunday, I was looking forward to testing 30’ on Tuesday, but I could only manage 16’ before I had to shut it down due to excessive soreness. Since I was going to be traveling for the holidays, I decided to take that opportunity for some excessive rest. There was a fair amount of sightseeing associated walking with the soreness hobbling me early on, but getting a little better each day. However I am still not ready to restart the rehab running, but am hoping to give it a shot early in the new year.

As always, I am thankful to those of you who have taken the time to voice your support of my endeavors. It is heartwarming to know that some of you have taken the time to reach out to this aging hobby jogger. Your words are very much appreciated.

Best to most. Happy New Year.

KCgeezer, an interesting idea: Fresh legs.

I am improving over HM and marathon at 62, but only started my “long distance career” with my first HM one week prior to my 58th birthday. I am increasing volume and still improving.

I did run the mile from age 15 – 20, so I am not truly on “fresh legs”, but I spent decades running/racing 5/10k on 20-25 miles a week (minus a few years for a seriously stupid mid-30s extended beer guzzling “vacation”.)

old guy II, I hear you on the holiday cookie consumption. It can be a problem! I went 3 days NO SUGAR prior to my HM race yesterday. Today??? COOKIES! CHOCOLATE! Yes, But only today...

MikeF thanks for the props on my race, and nice work on the intervals & streak.

Charlie, I like your ambitious middle D race goals for next year, lofty enough, but not out of reach – good luck!

Amkelley – I suspect you have a goodly several more years running under 1:57 for the HM! A nice run & win for you yesterday. I had looked up some of your previous results from the Brazen NYE HM also, I think from 2 years back?

Funny thing, I've had my share of PW races in the past few years, but patience and consistency have allowed me to pick a few spots for some decent geezer runs...

dhaaga/Dave, well congrats on a stellar year. Wow.

Old Farte, keep it rolling... and of course rest is essential!

That is where I am this coming week, low miles with my kids around, then right back into my marathon buildup.

To AMK & Big Red: Solid 1/2 marathon efforts - Congrats to both. And AMK you won your age group by 21:00? - that is crazy!

I had a pretty decent training week with 62 miles with including a couple harder workouts totaling 7 1/2 mile at either mile or 5K goal race pace. Plus a few strides on other days.

Thursday: 400 and 200m repeats (1/2 distance recovery) on the track with 12x150m strides at the end. (tough workout)

Saturday: 1:00/ 2:00/3:00/6:00/3:00/2:00/1:00 at 5K pace with 1:00 recoveries - then 6x150 strides (really sucking wind at the end -slept like a rock that night) Have to watch my weight as I was way too light at the when I got home. Got back up to 131.8 today, but that is likely still a touch too light.

Starting to map out 2020 goals and races for year 63. In 2019 I ran 11 5Ks, 5 one miles and three 5K XC races. It may sound like a lot but it kept me motivated and managed several low 80% age grades finishes (that was a personal accomplishment). I would still really like to break 20:00 for the 5K again. I was close with a 20:10 and a pair of 20:18s, but close only counts in hand grenades.

Looking for advice from everyone here before I try search the whole internet. I am looking for a fairly fast 10K in February 2020 - preferably some where warmish. Shooting to get an age grade 80+% time. My spouse is retired from the airlines so standby airfare is a perk! If not a 10K, then a fast 5K race and shoot for that 20:00.

Thanks in advance and hope everyone has safe New Year celebrations

I ran four days but only 20 miles. My glute started acting up on Friday, but I’m on ski vacation now so a break is good. Skating is fine, classic a bit worse. As for fresh legs, probably have some 80 thousand miles, hoping for 20 thousand more. I calculated an estimate of lifetime Nordic and have skied the equivalent of about 8 or 9 years, maybe providing some aerobic fitness benefits and possibly saving my legs a little.

2.8 hr running, 5 hr fluff stuff.

Good job on the HM amk and BR. Have a good week all.

Interesting study, that I suppose applies to masters athletes. I know I need 8-9 hours when training. Doubt I would need it if I did not train. Always have little trouble sleeping.

https://runningmagazine.ca/health-nutrition/under-slept-runners-are-70-per-cent-more-likely-to-develop-an-injury/

MikeF wrote:

The numbskull 'streak' turned exactly one year old today...it is my fourth longest streak ever...when I could still actually run, I'd not participate in such an activity...I do so today in order to keep my self amused...here are some stats from these past 365 days:

days missed: 0

your pal,

MF

Forgot to give you a hearty congrats on the year streak, Mike.

I have pretty super numbskull date coming up in a about a week and half. Just glad there others out there with similar issues... oops, I mean goals. Luckily, I have a spouse that understands or at least tolerates my running.

Not Done Just Yet wrote:

Luckily, I have a spouse that understands or at least tolerates my running.

Mine doesn't and this comedy skit reminds me of her attitude toward my running. ?

some impressive training weeks and 1/2 marathon efforts--i won't be sad if i never cover that distance in a race again, though while running 11 miles with some friends training for boston, it was hard not to be a little envious as they discussed the magic of that iconic race. also, glad to see CM back at it, and of course congrats to MF. not sure what my longest streak would be, but i doubt it's over a couple of months... for my part, i am putting in some pretty good miles while enjoying the winter break, over 70 for this week with a good 6x800 track workout (all under 2:27, 2 were in 2:24) and a solid 4 mile tempo at 5:36 pace on hard packed dirt trail. the focus is on january's x-c race in san diego, so i'll plug in another good week before i dial it back a bit. ultimate goal is still carlsbad 5k, though i hope to get on the track and eventually work towards worlds in toronto...

Not Done Just Yet wrote:

Looking for advice from everyone here before I try search the whole internet. I am looking for a fairly fast 10K in February 2020 - preferably some where warmish. Shooting to get an age grade 80+% time. My spouse is retired from the airlines so standby airfare is a perk! If not a 10K, then a fast 5K race and shoot for that 20:00.

Thanks in advance and hope everyone has safe New Year celebrations

a good 10k, generally good conditions (though the last time i did the 5k about ten years ago it was cold and wet), is the redondo beach superbowl 10k/5k:

it's been 23 years or so since i ran the 10k there, but it looks like the same course, and i remember it being fast, and there can't be many places on earth much better to spend a february than socal...

as for the "fresh legs" theory: not sure there's any science behind it. assuming our muscles/tendons have a fair amount of regenerative properties, outside of general aging, i'm not sure the miles i ran 20+ years ago did any permanent damage to me since i generally avoided injuries and have yet to have a surgery. i also don't think we have "radioactive half-lives" that will predict some sort of linear decline, even though i'm ok with using age-grading to at least give me a target to either hit or defy or be frustrated by--that said, i may more readily subscribe to the "fresh mind" theory and the enthusiasm that may come with new endeavors vs. the hard-to-escape-been-there-done-that mentality that afflicts lifers...

carpe crepusculum,

cush

Mon. After work 35 min kayak in the river and 35 min mtn bike in the forest (hot).

Tue. 45 min road bike with 3 x 2 km hill reps and 4 km/33 min run on steep trails with 210 metres elevation gain before work.

Wed. 90 min/ 31 km mtn bike ride in the morning.

Thu. 45 min lazy road bike ride. 50 min lazy 7.5 km trail run.

Fri. Rested the legs, 90 min kayak on the lake after work.

Sat. A hot 70 min mtn bike ride on rough trails. 4.5km/40 min steep trail run.

Sun. Morning jog to get the newspaper then easy run back over steep trails. 6.5 kms total and about 50 mins of running. Already 35°C.

Drove down to Melbourne.

40°C all afternoon. Down to 32 at 6.30 so took the bike out on some hilly bike paths for 50 mins then ran 4.7 kms in 30 mins with 2 x steep climbs.

A fairly lazy sort of week. Wasn't in the mood for going hard so justcruised through the week.

I am thinking about having a crack at the Buffalo Stampede 10 km "mountain sprint" in April and another go at Nail Can Hill in May. That should get me focused on some more serious training efforts.

Hi All:

I'm back after an extended period of unfocused running and then an avulsion fracture to my ankle mid-September. Running in the early morning with a head lamp and reflective vest I stepped on the edge of a pothole and rolled badly enough to fracture my fibula and tear ligaments. Healing and recovery went well. I'm jumping into Week 2 of the Hansons' Beginner Half Marathon program now, aiming for sub-1:40 at Cap City here in Columbus, OH, April 25. I'm a little wary of the increase at weeks 5 and 6 to 28 and then 37 miles/week. Seems a little quick but we'll see how things go.

Last week:

Monday 5 miles easy

Wednesday 5 hilly miles progression run in 40 mins (last two miles 7:34 and 7:43)

Friday 5 miles easy

Sunday 5 miles easy

AndyB

Are these running or cycling events? Sound interesting--details?

Mopac wrote:

I am thinking about having a crack at the Buffalo Stampede 10 km "mountain sprint" in April and another go at Nail Can Hill in May. That should get me focused on some more serious training efforts.

Ghost of Igloi wrote:

Interesting study, that I suppose applies to masters athletes. I know I need 8-9 hours when training. Doubt I would need it if I did not train. Always have little trouble sleeping.

https://runningmagazine.ca/health-nutrition/under-slept-runners-are-70-per-cent-more-likely-to-develop-an-injury/

Interesting article. I have trouble sleeping - started in my early 50s (late 50s now). Research shows that a sharp decline in nightly melatonin levels appears to occur around the ages of 40-60. But mine may also be confounded by stress (I'm a caregiver for an ill family member). And like many here, stress in our middle-age can be problematic and unhealthy (financial issues, retirement decisions, kids/grandkids, personal health issues, etc).

So, I've been taking supplemental melatonin for years now which definitely helps. Fairly restfull sleep for 6-7 hrs most of the time (pain from running-related arthritis and a MV accident can keep awake from time to time).

Also, research shows that melatonin supplementation can help with fat loss & muscle gain. However, I'm not so sure I would want to take melatonin before working out:

Just a meaningless post to keep my membership in the 50+ club active!

Going a little nuts after my wife and I just got done watching our 5 grandkids... -1,-1,3,4&9. For 4 hours! Three more days of a houseful then we can do grownup things again...

Two weeks into my walking boot is going well. Contacted a guy about a Graston therapy package today. Very little to no pain these days. Easy to work in. Hope its healing! Gaining a few pounds but thats ok.

Have a good run,

Dave

Hoser, eh wrote:

Are these running or cycling events? Sound interesting--details?

Mopac wrote:

I am thinking about having a crack at the Buffalo Stampede 10 km "mountain sprint" in April and another go at Nail Can Hill in May. That should get me focused on some more serious training efforts.

The Buffalo Stampede is a trail running event based around Mt Buffalo in my state (Victoria). I have raced up Mt Buffalo more than 30 times as part of the 4Peaks but the Stampede events are relatively new. There are 4 events. 75 kms 42 kms 21 kms and 10 kms although actual distances vary a bit from year to year. The 10 (point to point) involves 2 very steep cimbs either side of one insane descent.

Nail Can Hill is a long standing event in Albury NSW just north of the Victorian border. It has been going for at least 40 years. 11 and a bit point to point kms on forestry roads with a good steep climb in the first half. The 2d half is mostly kamikaze downhill with brief flat or uphill sections.

It has an "age buster category" if you can run it in less minutes than your years.

2018 winner was Jack Rayner, the guy running next to Kipchoge in the sub 2 for most of the last leg.

2019 was a less competitive affair as it clashed with a big relay event. The winner was a handy 57 year old fella by the name of Steve Moneghetti.

Racerdb wrote:

Just a meaningless post to keep my membership in the 50+ club active!

Going a little nuts after my wife and I just got done watching our 5 grandkids... -1,-1,3,4&9. For 4 hours! Three more days of a houseful then we can do grownup things again...

Two weeks into my walking boot is going well. Contacted a guy about a Graston therapy package today. Very little to no pain these days. Easy to work in. Hope its healing! Gaining a few pounds but thats ok.

Have a good run,

Dave

Dave,

Best of fortune with the healing process. Don't rush the return. I don't know what is more painful- the injury itself, or the anguish not being able to run. I am experiencing a bit of both right now. Was going to run the USA XC race in a couple of weeks but that is out. It now has been over a year since I have raced. I am beginning to wonder if I will ever race again.

Rick