I recently qualified to post on this thread.
I recently qualified to post on this thread.
*Week 467*
Greeetings, 50+ers!
You'll note that I made a 2-week adjustment to the week count. Somewhere along the line, I've slipped a couple weeks. A year or so back I mentioned it, but didn't do anything about it, but as we come up on 9 years for this thread, I thought I'd go ahead and get it lined back up where it should be. Where is Allan B when you need him?
That said, muddled through another week of mostly walking with a walk/run thrown in for good measure. Manage 6 days of it and 22.5 miles of mostly walking. Some days brisker than others: for example one day I walked 4.5 miles @14:50/mi, another day only 3.0 @17.30/mi. Mostly I try to get in the low 15's or better. Then yesterday was 4.2 miles with the first 3 miles made up of 8x(2:00 walk, 2:00 run). The run part was all in the mid-7/mi range. Back continues to tighten up on the more vigorous walks or walk/runs. Knee is hold up OK; arthritis in the toes can sometimes be painful, but I'm managing; weight really hasn't come down much....too much sitting around hunched over a computer dealing with AD shtuff.
Kentucky is starting to open things up a deliberately and cautiously. Our campus is going to let some students back on that need to finish up their classes with essential lab skills. It'll be under pretty strict guidelines: masks/temperature check/controlled access/appropriate occupancy and associated distancing. Others will be allowed to return (but only as essential,) starting June 1. All classes are still online, though lab work will be able to take place in person for Summer II (starting July) so long as the labs can meet some occupancy/distancing guidelines and can be shown that they can't be done effectively online. Until there is a vaccine, things will be different in, that's for sure.
OK. Enough rambling. Hope you all are well and getting in good training/doing virtual races/rehabbing or whatever is prescribed. Always good to connect and read where things are at in your journey. Stay Safe and Healthy!
All the Best!
Looks like I am early on posting as I sit here with my cup of coffee thinking I am going to take another rest day on training today. The unpredictability of running while old caught up with me again this week. After running a very solid, but not hammering , 10 miles on trails last Sunday I was feeling a little tired on Monday when I did my usual 7mile walk with strides. Tuesday I rolled out for my current usual 10 mile hill route. At 7.5 miles on a downhill section my right quad had a muscle spasm where it didn't fully cramp but wouldn't contract properly so I had to stop. I immediately tried to start walking and I couldn't even walk with it. After about 15 seconds I tried to walk slowly and it was OK for that but I could tell that it would spasm again if I tried to move faster. I was only about a half mile from home by the shortest route and I walked home. There was no pain or swelling afterwards. The muscle just wouldn't work.
Wednesday morning I went out to walk and the quad did the same thing right about a mile into my walk. It felt like the muscle was just so depleted that it couldn't fire properly, not that it was a tear or muscle strain. I took Thursday off. Friday I tried walking 5 miles and it went fine. Yesterday I did 5 miles of walk a mile, run a mile (about 9:00 pace) and that went fine although I felt pretty tired for such an easy effort. I think that the increased distance and improving speed of the prior two weeks just finally caught up with me and I need a little more adaptation time to cope with the training load. So, rest today and then I plan to try and get back to the 60mpw training plan tomorrow at the easiest pace possible. My unplanned recovery week has ended up at 27 miles.
Good health and sensible training to all!
lucKY: Good on the walking. I don’t think OGII gets enough credit for his intelligent use of walking in training. “7 miles with strides” needs to be patented. If I could actually be on my feet that long I’d do it, but every one of us is unique.
CM: Love the idea but I did not sign up for USATF this year and my area is bereft of anyone we could throw together for a team.
OGII: 10 miles on hills Tue, Thr, Sat, and 10 on trails Sun did seem like a lot. Hope a little rest gets you back.
Mon = 26 minutes elliptical
Tue = 4 miles parking lot w 3@8:25 pace, (8:25, 8:26, 8:21)
Wed = 27 minutes elliptical
Thr = 4 miles easy cemetery
Fri = 28 minutes elliptical
Sat = 4 miles parking lot with 3@7:44 pace, (7:34, 7:40, 7:56). Note to self, parking lots are hot in the summer!
Sun = 4 miles easy back on the greenway, finally
A good week. We’ve gone from setting record lows and the latest frosts ever last week to plain old summer this week. I’m going to have to re-think my SAT parking lot run this summer.
Pray to Lydiard we get to race in the fall.
Rtype M61.32
KPdx wrote:
Nice Inspiring Spike-Up Charlie!
Hit a great feeling couple of follow-up to solo time trial road 5k this week. Felt like I was spiking up too. Form from arm carry to foot plants are shaping up with my endurance to speed.
Monday - Maupin OR
4 sets of 200-200-400 with equal distance jog recovery. Basically a modified fartlek/track session on the roads. Splits ranged 42-36 and 84-77.
Thursday - Cartersville GA
10 x 200 with equal distance jog recovery. Splits ranged 40-37
1 x Mile at 5:50
6 x 200 range 41-36
KP
You are a Mid D Monster! Good luck on your Turning 60 Mile. BTW Earl Fee recently ran 1:29.15/400 IOW faster than his age 90!
Good week
Type I: 45 minute daily slogs barefoot dunes and grass.
Type IIx/a:
Easy Speed May 14
-8x100 20 seconds R 100 in 30 total of 1600/6:40
- 4xhill progression 34 down to 19 seconds at top Last repeat was all out.
jog to track
Spikes 4x200 old hs track in spikes Short Rec:70 seconds for 200
39,36,34,34 =2:23 so probably in 2:3x 800 shape
1600 total time 800/4:40 + 800/2:23 = 7:03
Transition to spikes went well really never thought I would ever be wearing them again. WAG zero drop shoes and lots of barefoot running helped a bunch.
The dose makes the medicine so I will continue to gradually increase quality while staying out of the red zone. Heck I am having fun!
Good morning from Eagle, Idaho. Weather is great for running, just not doing much of it. The best routine for this almost 70 year old is 3-4 days running and spin bike, swimming, walking, core, and weights the other days. Instead of exercise I got ahead of home projects: screen replacing and replacing weed barrier. The former I improved my skill after watching a You Tube video. The later, yesterday, involved removing river rock, and a weed barrier interlaced with tree roots. Spent all day, and very sore this morning. If I am lucking, I’ll stroll a couple of mikes to add to my 14 mike weekly total.
Phase two of our State re-opening started Saturday. I arranged a hair cut on the sly Thursday prior. Parked in the back, shades drawn. A stylist at the salon where my wife goes was down to her last $6.00. A lot of folks don’t meet the statistical guidelines to be counted as unemployed. Gym are now open, but mine the YMCA, will not until the 26th. Small groups of 10 or fewer can meet, so I will start group workouts in a little over one a week on the 27th. I continue to phase in myself with one group training session and one Y gym session to start. It looks like my profile will keep me working remotely for most of the time before retirement September 30th. Strangely, this has been a step toward retirement, and a good transition phase.
Have a good week, and stay healthy.
Igy
Spring may have finally arrived here, though there was still snow falling in parts of the state this week. But daily high temps have risen into the 60s making for excellent running weather. I took advantage of it big time compiling nearly 22 miles of actual running (no fluff) this week! The persistent niggles in the hammy and groin improved dramatically this week and are nearly back to 100%. I plan to maintain my modified approach (no “speed”, lunges, etc.) for a few more days to hopefully avoid reinjury.
Running has always been a great stress reliever for me and that is especially true in these challenging times. Fortunately I live in a beautiful area that still allows me to do my thing while maintaining social distancing. Hopefully most of you all are doing well too.
Sun: 53’ CR; body wt ex + med ball routine
Mon: walk w/ the bride
Tues: 63’ CR; body wt ex + med ball routine
Wed: walk w/ the bride
Thu: 55’ CR; body wt ex + med ball routine
Fri: walk w/ the bride
Sat: 52’ CR; body wt ex + med ball routine
Best to most!
happy birthday! hope you find running in your 50's a pleasure.
fun week of training including getting used to almost-summer weather:
M 6 miles
Tu 9
W 8 with 8 X 2:00 (3:00 recovery) at 5k pace [a little faster than intended, thru 500 meters in average of 1:49]
Th 6
F 7 with drills and strides
Sa 10
Su 14 with 8 X 45 sec hard hills (2:00 recovery)
Besides getting in shape I have a new goal for Fall, which is to look cheerful. I feel happy most of the time, but being a panelist for zoom webinar yesterday made me aware that my default expression is grumpy/disaffected old guy. In case we're teaching remotely this Fall, must work on this.
have a great week,
Dave
Quick 200s there Charlie. Must feel fantastic to hit low 30s again. Well done.
Hard way to do a 90min LSD Run yesterday with the heat humidity and hills of Cartersville, GA.
5 miles LSD pace then 2.5 miles 6:35 pace then 2.5 miles LSD pace then 1 mile 6:20 then short cool-down. Was an energy and electrolyte zapper. 3-shot Margaritas and Fajitas poolside later went well.
Hope everyone out there is feeling better about their physical and mental health.
KP
“my default expression is grumpy/disaffected old guy”
Find a couple of politicians to emulate.
?
60th Birthday 3 days from today.
Had a heart attack on July 28, 2019. 294 days ago.
First "run" today: 2.6 Miles in 25:22
Great to be (1) alive and (2) running again.
Hey everyone,
This is my first time posting since last June!! Not sure anyone will remember me, but I'm the person who started running in the fall of 2018 when my son focused on running in the 8th grade and I had just turned 50. We trained together that entire school year until I lost my running buddy when he started to run as a 9th grader with his new high school team in July. I continued to train on my own but really did not make much progress beyond my initial improvements (he on the other hand got down to a 16:45 5k in fall cross country). Well... with the whole COVID situation, strangely, I got my running buddy back... we have been training together, and, in the last couple of weeks, I have had a bunch of PRs - I dropped my 200m time into the upper 29s; dropped my mile time from 5:51 to 5:43; dropped my 2 mile time from 13:05 to 12: 25 (literally yesterday!)... the only anomaly is that my 5k time only went from 20:08 to 20:07 (but I blame terrible pacing, nasty wind and doing it only 2 days after an intense workout). Clearly I'm benefiting from training with my son, I just don't know what I'm going to do once he is able to run with his high school team again... apparently I just don't push myself hard enough on my own... don't know if others suffer from this inability to challenge oneself on their own....
Happy Birthday, DanM, and congratulations on your comeback!
This was my first 30 mile week and my first workout since mid-February. I'm being careful adding miles and am doing lots of strength and flexibility work now that school is out and I've got the time. Spring is slowly arriving here (UP of MI) with temps in the 40s and sunny skies so running conditions don't get much better than this.
dhaaga: I've got a meeting tomorrow to discuss our 2020/2021 calendar and class schedule assuming we're back on campus. The proposal is that we start classes in early August and finish before Thanksgiving. Classes would meet twice a week for 1:15 each day. I'm glad I'll be on sabbatical but I'm still the Chair so I'm not totally free.
Outdoor Nationals in Greensboro, NC, was officially cancelled this week so I don't have any races left on the calendar until early August. I'm enjoying having the pressure off and just doing easy runs . I've been exploring new running routes and having time to smell the roses.
Mon: 6.1 Trail run to lookout on Lake Superior, dryland swim, core work
Tue: 6.0 Fartlek (6 x 1min @ 5k pace) I have no speed anymore, core work
Wed: 6.1 Easy, yoga
Thu: 21 mi bike workout
Fri: 6.0 Easy, dryland swim, strength work
Sat: 6.2 Easy run to historic site I've never taken the time to visit before, 29 mi bike
Sun: 30.4 mi bike workout, core work
Long may you run!
Another week of managing until I can get to see an actual M.D. in eight days. I shuffled through 64 miles of slow jogging in the first 6 days of the week, then went for a 3-hour walk with husband and dogs this morning (flat dirt road along the wild & scenic Merced River on an overcast day—easy walk, but quite nice).
I turned in final grades for the semester and am now mostly waiting to find out how fall semester will be handled and whether, or when, I’ll be let back into my research lab this summer. lucKY2b, it sounds like Kentucky is well ahead of California on reopening. The Cal State campuses already announced that fall semester will be essentially entirely online but the University of California has not yet made any such decision, or if they have, they haven’t told the faculty yet.
old guy II, hopefully you just needed a brief break and can get back into the swing next week.
Igy, my sister (in southern California) also managed a haircut at a “not officially open” salon last week. A lot of people all over the country have started taking reopening the economy into their own hands with small acts of disobedience.
dhaaga, nice training week and I second your goal for fall. That’s a good point about working on one’s countenance when having to teach remotely.
Mkarver, that sounds great and it’s good to know that the COVID-19 shutdown is helping someone…
SCgal, it’s good to have you back!
Wishing everyone a great week before Memorial Day week.
Welcome back Mkarver. Just keep putting one foot in front of the other on a daily basis, seek some advice from the good folks on this thread, and folks they recommend, to dive even deeper with regards to how-to ramp up training for an aerobic base plus anaerobic strength with a little speed tossed into the salad and before you know you'll be smiling with age-group PRs
KP
Mon. 1 hr kayak in the 270 metre a lap Hedley's Dam.
Tue. 1 hr 33 min mountain bike ride in the forests.
Wed. 15.2 kms Tooborac hill run, 1 hr 36 min. 440 metres elevation gain. 14th km in 4.34,
Thu. 1 hr kayak in the river.
Fri. 1 hr mountain bike and 1/2 hour road bike.
Sat. 9 km run with a 4 km virtual race in 18.04.
Sun. Perfect day. Met my longtime partners in crime Greg and Gary near Mt Stirling. A crisp sunny morning.
12.3 kms running on snow covered trails over the summit. Headed back via xc ski trails through the lower forest. An exhausting slog for the legs but perfect for our mental well being. 1 hr 52 mins. 520 metres elevation gain.
We stopped on the drive home at the trailhead for the Paps. 2 pointy peaks poking up from the valley floor.
We ran the 4.4 kms/325 metres elevation gain up to the summit of the first one. I made it up there in 34 mins. We were all too knackered to run to the 2d peak so we just jogged back down to the car.
A lot of our restrictions were lifted midnight tuesday. More to come June 1.
Most of the Aussie states haven't had any new cases for awhile. The 2 bigger states NSW and my state Victoria are blitz testing and picking up a few cases in the communty. We had an outbreak in a meatworks (nearly 100 cases) but we haven't had a covid related death since April 28 in Vic. So far 18 deaths in the State (6.8 million pop.). Australia wide 98, many of those from cruise ships. The most recent death a cruise ship passenger a couple of days ago.
So I guess things are going okish for us virus wise at the moment.
Happy to accomplished this week:
Mo 10x100m with slow walk back
Tu 7.5 miles easy incl. 5x200m with jog back
We 1 h jumps, strength and (little) speed at hill
Th 7.5 miles easy incl. 5x200m with jog back
Fr 6 miles incl 3x800m with 400m jog
Sa 90 min easy hilly
Su recovery jog and nice walk with family
if you ask me why: simply because it is my every day choice of joy.
i have no intention to race just love the freedom to run and the journey of the "process".
changing my perspective and ideas how to train from year to year from decade to decade.
warm regards to all new and "old" poster here, stay healthy.
Cool postings this week...KP's margs, DanM back from the dead, Charlie in spikes...all good.
This week was my 9th consecutive 30+ mile week...loaded with nothing but junk mileage for the most part...hit streak day # 500 last Tuesday...third longest streak ever...just staying amused.
If you're a fan of the sport's history, today marks 45 years since Filber Bayi broke Jim Ryun's mile world record...earlier today, Running Network published this article that I wrote about that epic event.
Have a fine week of vintage fitness.
your pal,
MF
Recently I had run a super-fast 5K, and I was going to get into my 800/1500/400 training in May.
I had just come off a hard week of over 65 miles (the most in a few years) with some speed endurance. I had two days off on May 3 and 4 to rest from it.
On May 5th while running a speed workout of 2s and 1s I got attacked by a dog.
I got a couple of dog bites, and it has changed my training. And I don't want to go into detail about it online.
I can train some but it's not going as well before the dog bite injuries because of the bites and because of the medicine I had to take. In the last 2 weeks, I have run only something like 22 and 24 miles but with some speed work.
It's a setback, but I'll just keep going.
I hope all of y'all are doing well.
It is nice to check in and see the week's stories/reports, with the general shut-in at the 2-month mark.
I see that the Santa Rosa Marathon/Half is officially ON for the last weekend in August, but in the fine print they admit that it might become a "virtual run".
With my two teens around demanding attention, I'll be good to do the HALF if the event happens, but I won't register until the week of the race. Don't want to pay over $100 to do a virtual race! I can do that for free anytime.
This week, 49.7 miles.
M - 5.1 easy
T - 8.3 felt like the human slug
W - 10 on creek trail, out 45:33, back 1:26:53
Th - 5.8 easy/medium
F - 10.5 hills in park/fartlek 1:32:59
Sa - rest
Su - 10 easy> pickup with 4K to go, last mile about 6:30
Sleep is not great, felt tired a lot, but in truth I'm a couple months into getting fit after a short post-marathon break.
LucKY2b, the 22.5 miles sounds good, running or walking.
OldguyII, 27 miles ain't bad, regardless. I've been doing some unplanned rest here and there myself of late (left achilles tendon barking at me). Good luck with the right quad.
Rtype, I'm with you, petitioning the spirit of Lydiard for a race opportunity, the sooner the better!
Charlie, I agree that KPdx is a mid-D force, you ain't doing too darn bad yourself!
Igy, the 14 miles = good fitness maintenance in a busy week. I like the youtube stuff too, for handy man tips. I'm a wash-out as a handy-man without youtube tutorials. But with them, I'm a successful junior plumber!
Olde Farte, agreed on running as a great stress relief tool. My two teenagers are going a bit batty after two months of video schooling, and running is truly my medicine.
Dhaaga, another good week of training, and good luck with looking cheerful! I have a good sense-o-humor, but in truth I can be a grim looking old f*ck.
KPdx hellova long run (and the margaritas sound awesome).
DanM, well done!!! Salud, and best to you.
Mkarver – nice running, and great that you can train with your son for now. 16:45 for him, that's progress...
SCgal, best wishes as you resume building fitness. I reckon it gets a bit cold on the UP in winter...
amk – good luck when you finally see the doc. Your fitness and work ethic remains! I saw the news about Cal State, the decision seems a bit premature. My son is a freshman at UC Santa Cruz and he's really hoping to go back in the flesh for fall... we'll see. Not feeling too optimistic!
Onward! Keeping a positive attitude ovah here.
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adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday