50+ Masters Training and Racing Open Forum

Thanks Cush for the link to Masters Milers site! I had not seen this before - it looks pretty interesting.

I had planned in 2020 on making a strong efforts at several road (and one track) mile races tarting in late June. My goal is (was) to just stay above the WMA Age Graded 80% - I hadn't seriously trained for the mile until 2019 since a few races at the World Police Games in the early 1980s. And finally barely clawed to the 80% in September 2019.

But now I have to be realistic that everything is in flux and many or most races may or may not happen at all. This week, I was just working my base. 60 miles on single daily runs.

Haven't been in the car in a week. Pretty much a pajamas to running gear cycle - lol! But feel fortunate not have to go to work. I retired from a 'essential employee' federal position and often think about all my friends who are still working have to have up close interactions with the public daily.

Four weeks ago today I had pretty seriously strained my left hamstring doing a dynamic core workout - complete with serious bruising. Maybe a 1.5 grade tear. As a result, zero hard efforts (just a few mile light pick-ups to test it out). I will see how this week goes and may try to re-introduce some strides.

Stay safe and healthy everyone...

I am not wearing a glove to grocery stores, because I have figured out that the only things I am touching there (other than the products I buy) are the shopping cart and the pin-pad. I can wipe off the handle of a shopping cart at entry (I had been doing this even before the coronavirus outbreak) and wipe off my hands at exit. Then I wash my hands right after I get back home. Here are some tips on grocery shopping.

https://www.vox.com/the-goods/2020/3/30/21199714/grocery-store-delivery-coronavirus-safe-empty

M: off.

T-W: 7 miles.

R: 6.5 miles.

F-SA: 7 miles.

SU: 8.8 miles.

On Thursday, I went to one of the closed public parks and ran its perimeter. It's half bike trail and half side walks with a lot of elevation change. 6.5 miles took about the same time as 7 miles on track, and left me more exhausted. The park was "closed" but I saw people playing pick-up b-ball and disk golf. (Maybe the latter is not as risky if you use enough caution.)

On Sunday, I went to the main bike trail, and saw plenty of people (mostly walking and biking). It's probably 4-5 times more people than a normal Sunday. And many of them were walking 3-4 abreast occupying the entire width of the trail. So much for "social" distancing"...

The other four days were on the track, and maybe I should stick to it for my safety. There are still many walkers (far more than usual), but I can stay away from them when I pass them. It's also easier on my joints than pavement.

Have not posted for probably a month, but now have time. Wife and I have been "furloughed" ever since Friday, March 21. So we've been getting out much more. Still resorting to a walk/run program, since she has an inflamed heelpad and I still have my lower back stiffness. But we are able to move! Yeah! We have started using a facemask when grocery shopping, CoV19 is much too risky for us not to, even in suburban KC area.

Last week was a total of 50 miles, only 15 was running, and only in intervals of 1/2 to 1/4 mile. Trying to keep up with her makes it more fatigue-causing, to harder to go for a mile or more, though we have done a few in these last couple months.

Funny, at age nearly 69 (in a month) the day passes by fairly quickly, so not in a hurry to return to work. Just wish my personal issues with not getting fully connected to KS Unemployment has been an ongoing frustration this week.

Please stay socially distant and healthy all! ML

Good to see your post Mike. That's quite a bit of volume. Good job.

Thanks Igy, this extra time has also enabled me to have daily naps. Ah, the luxury! To bad World Masters has been cancelled for the elites among us, much less the great races like Carlsbad, but this virus is horrible to behold. And our friends that would be readying for the Oly Trials have a tough readjustment, but community health must be the priority.

I know of a couple folks we personally know who have had it and fortunately they have recovered, but the trends of not dealing with it nationally in a rational, scientific and broadscale testing manner is absolutely evil.

A couple of weeks ago I thought this would be a no-brainer, but now I’m not so sure!

Thanks Dave. Despite the caveats, it feels like a good candidate for a starter marathon.

Today my state of Missouri, along with Alabama and Florida, at last ordered folks to stay home. Not really something you have to order two writers to do, but good to know. My sister lives across the street so we see each other a lot, even exchange baked goods and lattes. We’re still working on the drops.

For running, had to move to a less crowded park, and I have started wearing the washable face masks (our new washer arrived). Masking is just one more layer of protection on top of the distancing and the hand-san after the run and 30 handwashings a day. Dr Fauci did a great job explaining the usefulness of #Masks4All in his interview with Judy Woodruff tonight:

I can’t believe I used to complain about Judy. She gets more out of that guy than anybody. My doctor at NIH is the same way, absolutely all in. When I was running 104 fevers at 2 a.m. I knew I could call him and he would talk me through what to do.

Other than that, the only real change in our lives is having to manage the constant news barrage that just keeps pullin’ us back in. It’s not like everyday political news which is addicting but, when I want to, I can just tune out and get the summaries off the web. This all feels so vital, and dreadful, and sad. I don’t watch the POTUS’ pressers but we don’t miss Gov. Cuomo or ABC News Prime on their 24/7 streaming channel. And then there’s NPR, YouTube, the Times, the Post, KCUR, etc. etc. Good thing I avoid social media or I wouldn’t get anything done.

Kid Coach has me dialed down to 50 mpw but we’ll probably ramp it up for a couple weeks, then down again, etc., until we know something.

MikeL and KCGeezer,

Our washing machine broke a couple days ago. Ordered one from Best Buy and they could not install via CDC guidelines. Cancelled that order, Lowes could as an essential service. They will deliver Sunday. Having clean clothes, towels, etc. are part of staying healthy. My mask, “gringo bandito” style:

https://imgur.com/a/ANWW5ZV

Igy

^went all over town in the above mask and latex gloves looking for TP....finally found some at Wal Mart, three packages left....

Ghost of Igloi wrote:

^went all over town in the above mask and latex gloves looking for TP....finally found some at Wal Mart, three packages left....

There hasn't been any TP available in the stores at which I normally shop for several weeks. Good thing I just happened to be well stocked when all this started. I assume that EVENTUALLY it will return? It's also impossible to buy disinfecting wipes, rubbing alcohol, or hand sanitizer. I had the presence of mind to steal two packages of gloves from my lab when they made us shut down, so I'm good there. And my husband happened to have a few face masks that he uses when woodworking, so we're good there.

I can't believe that these are the kinds of things I'm worrying about. It's rather demoralizing to have instantly transitioned from being a university professor to being an overpaid, not very competent part-time online college teacher. Grumble, grumble...first-world problems...

Damn'd good looking, Igy, that's some style you are showing. Reminds me of playing cowboys and Indians when I was a kid!

Amkelley, bet you are one of the better teachers and will be growing into an even better one as you feel more comfortable with the online nature of it all. I have read that Zoom has created some serious problems of people hacking into a presentation, sadly. Hope your back is doing better.

Jane and I actually ran 2 x 1 mile last night, felt so good to go "longer". My 2nd one was just under 9, a breakthough. I could feel my quads getting fatigued from a lack of running hills, though. My best ever mile was on an indoor track, around 5:16 or 17 (pulled off because of being lapped by the college kids running a 3 miler!). I have zero idea was my best 440/400 time ever was, probably around 72 or so.

In honor of Jane running her first marathon on April 1, 1979, we did a "meat and potatoes" workout on April 1 that we'd always do to lead up to a marathon, 20 x 1/4 mile. Only this time with walking in between each quarter, instead of how'd we'd run miles of warm-up and cool-down. My average was 2:20, this time, all under 3 but nothing under 2. Still made us feel like runners, though both of us feel like there's a lot of fitness yet to come.

Finally, I've sucessfully applied for unemployment today, and will get it through direct deposit, that is a nice relief. Sill hope to avoid signing up for Soc. Security until I turn 70 in 13 months. Stay well all!

MikeL,

The bandanna came from Richie Harris’ Bandanna Running and Walking store. If you recall Richie ran a 3:50 mile in the 1980s for Athletics West, always wore a bandanna. The logo for the store includes a dinosaur and “a run a day keeps extinction away.” He gives a free bandanna with a purchase. His nephew was second in the 2020 USATF Indoor 1500 meters, wearing a bandanna.

Igy

Posting early for no good reason.

4/4/20

Another unplanned semibig week need to be careful.

40 minutes of jogging everyday either barefoot in sand or barefoot on grass not the kind you buy at the grass store

Plan was to take it ez as I felt a bit run down but as the week progressed I felt good so 3 days in a row.

1-Thurs:30 x 100 21/22 with 30-40 second jogs not tired felt invigorated.

2-Friday: 5 miles in the dunes at a good clip call it easy LT a bit tired later in the day.

3-Sat: I was going to just infield grass jog 40 minutes but these 2 high schoolers showed up.

I could tell they were brothers and were there for serious business. From afar I inquired

Time Trial? Positive reply shooting for 4:30 1500 on a glorious rainy cool 50 degree day

I continued to jog barefoot 20 yards inside lane one giving them a pep talk

and figuring out the scenario. Thirty minutes later Mom and Dad show up with camera so we are

talking a real event here I was excited with the whole situation just like a good track meet

maybe better? I mean 2 teenage brothers both good runners duking it out in front of parents and

some barefoot old fart who claims to have run 4:13 at 43. During the warmup I pondered how I could

get involved without being a pest. Every other 400 at 73 no too close too big a distraction plus

mom and dad will be videoing. As they toed that sweet curvy 1500 meter starting line it hit me

Run the straights in the middle of the infield basically 8x100 with equal rest. As I figured based

on how they warmed up the younger jogged relaxed older faster but tense. WAG younger runs even older

goes out too hard younger beats older by a hair. Indeed exactly how it played out.

First 100 15 high 300 50 flat then a bunch of 18high 19low with younger sitting 15 meters back

closing the gap on the last lap and winning by 3 meters.4:42. Perfect workout for me about 800

meter pace 8 times 100 meters with equal rest. Older said I went out too fast(69 planned 73) now I could

have done the std lecture on pacing instead a different truth was presented,69 is what your body thinks

is the right pace which means it soon will be. That was my experience when I was improving go out

too fast cause it felt right. Anyhow this made my day.

Onward!

full speed last 150 of my 300

https://www.youtube.com/watch?v=gLF-wH7bFX0&feature=youtu.be

Ghost of Igloi wrote:

https://imgur.com/a/ANWW5ZV

Igy

Are you symptomatic? Or just being proactive in case you become so?

Hey Charlie, I had a similar scene at the track with a family and their boy (15 or so) tried a mile time trial. He did pretty well and his dad said they'd keep coming back every other week, 2 mile, 800, and then mile.

Logged in my third 40+ mile week of the year (post-injury), and this is the first week I haven't put in more miles than the last. Had a couple decent workouts and yesterday's was more encouraging (5200 m of reps with 1400, 1200, 1000 meters, then 1 mile) - mile at the end of the workout and close to all out. Not yet back, but working toward that. Building to low 50s over the next month, and will probably keep it there for another month after that.

I really enjoyed cush's podcast interview on masters milers, had a good laugh on a couple of segments.

Stay safe and have a good week everyone.

old guy II, I am fine. I wore my bandanna and latex gloves to the grocery store and a toilet paper quest.

*Week 459*

Hunkered-Down Greetings, 50+ers!

Like everyone, trying to find some normalcy in these days of sequestration. This teaching remotely while also doing the Assistant Dean (AD) work remotely is really eating into my time. It's considered remote instruction, rather than online instruction, as these aren't really online classes. Usually online classes are specifically designed for the online environment and meant to be fully asynchronous (other than office hours) ; we still meet at our regular time online and I record the presentations for those that can't be there. This week's new discovery is that I can turn my phone into a live document camera that I can feed into my computer to work through problems on worksheets while still using the webcam on my laptop for visuals. The students like this even better than the whiteboard I discussed last week...much clearer. I'm still dreading setting up testing in a way that preserves academic integrity. Good luck to you instructors (amk, cush, others) trying to make this all work out.

Sorry to say that exercising took a backslide early in the week. For the first time in forever, I didn't even post up a suggested Tuesday speed workout for our running Club. I didn't get out until Thursday due to getting coursework prepared and also taking care of AD tasks, and feeling generally disoriented (what day is it?) Did some run/walk Thurs, a long walk Fri., then more run/walk Sat. Only 3.5 hours and 15 miles to show for it. Knock on wood, I'll get out more this week.

Glad to see Dave B. feeling better about his running. Thanks Cush for the podcast; very cool! Thanks to all the others for sharing their stories and ideas.

Stay Healthy, Folks!

All the Best!

Oh, and found TP yesterday, so "Winning"! :-)

lucKY: I hear ya on adjustments WFH. I’m finding I’m able to do my evaluations totally by phone (I recommend technology for folks with visual impairments). But it is slow going. I can’t find laptops anywhere for my students as the whole world has snapped them up.

I’d taken a break from posting since I kinda lost interest in racing for a while. Then the virus breaks loose and changes everything. Racing suddenly seems precious…when it’s ripped away from you. So, I’m back focusing on getting more fit rather than just happily plodding along.

So how DO you train with nothing on the horizon? I don’t see how you can use periodization when you don’t know when the end of the period will be. The best I can figure is one would be better off using a year-round formula like someone like Rob de Castella. From what I can read, he ran pretty much the same year-round, and basically was always fit and always ready to race. I see a lot of top masters folks needing to stay in shape to score points year round too. I wouldn’t know about that, of course.

I have to admit to being embarrassed by my local running peers’ behavior. Despite all the warnings and shutdowns, they just kept running in big groups, until they finally got our entire greenway system shut down with their selfish behavior. These are people who, apparently, are unable to run without someone holding their hand. Now I understand why so many of them are injured all the time; they are incapable of adapting and changing their behavior to changing circumstances.

Tue = 4 miles treadmill, easy (cold rain+virus’ing out)

Thr = 4 miles easy, secret road tract

Sat = 4 miles progression with last mile in 6:38

Sun = 4 miles easy mountain gravel

So, it was a good week for me, with a big push on my Sat run to try to get that mile time down a bit. My running feels great, and at least I’m still getting a paycheck. Working from home is really not too fun. Whether good or bad, I’m actually pretty darned busy with work.

Keep your head down folks!

Bumped up the mileage a tad. Logged 25 miles walking and running with one double. Some of our running group still meets. It would probably be fine, but I am sticking close to home until the virus numbers decelerate.

We had some cold mornings with frost on the ground, looks to moderate as the week progresses. The better weather should allow me to finish my fence painting project. Caught up and I am ahead on any of my professional work. They closed the office for good, including changing the locks. Our CEO was on CNBC last week and remarked that 90% of the firm was working from home. The company invested heavily in technology the past decade, and with a few exceptions the systems have worked well. We are about half way through a three week state mandated lock down. The policy and guidance will be reviewed April 15th with likely strengthening and extension.

Stay safe.

Igy