50+ Masters Training and Racing Open Forum

Igy,

YES, no need to reinvent the wheel with every home-improvement project! Glad you found the right video for your plumbing problem... we have saved hundreds since moving into a new place last fall with such videos helping me out.

With the running, I've done a build-up cycle but there are no races to run! So I'll take a couple easy days, and clock a hard workout I reckon...

KPdx wrote:

Quick 200s there Charlie. Must feel fantastic to hit low 30s again. Well done.

KP

Truth is my top end restoration has leveled off but yeah 34s off short recovery feels good.

Last fall I cruised a 20:05 5000 not all out but pretty hard. As I started the last lap I thought 19:xx CV would be great but I just could not run any faster. My breathing/HR was fine but my puny arse legs were weak. So then a few weeks later I did my annual sub 6 after 60 time trial. This was for 63. Well once again my legs turned to jello and I realized my need for speed. I started researching and found 4x30 seconds with full recovery. At first did these standing/sprinting on the bike pedals ezr safer introduction. Then I went to treadmill hills progressing to 10mph at 10percent grade for 30 seconds also in the sand dunes. Finally hit the track with 100s then 200s and that is what I did. WAG 5 seconds per 400 improvement but more importantly much stronger feel like my 43 year old self.

So today I was doing what I call easy speed call it easy fartlek unstructured play it by ear how I feel stuff. I was stunned no lie STUNNED.

On a wet semi muddy grass 200 meter out field I ran a comfortable 5:56 low 1600. I started with the idea of 6:40 even 50s per 200. When I hit the first 200 in 43 I backed off 1:33 but it felt easy so kept it the same 1:35 for a Flowing Great 3:08 of course I decided to go for sub 6 1:28 for 4:36 at 1200 and still running within my self so I opened up but not all the way 41,39 for 5:56.

I am faster and stronger than last fall by a bunch.

My plan is to just keep on doing what is working. The temptation is to start doing a bunch of LT and Vo2Max stuff but I am not going that route cause it does not work for me. I like high volume easy with low lactate speed stuff.

So can running be exciting in old age? Yeah but it cannot be work. It is so easy to turn fun into work gotta keep it light!

Hi Charlie,

I would resist the temptation to do significant amount of vo2 or LT stuff, too. Actually, this is what i do now for weeks. Would not stand it.

If you keep your strength and speed stuff and do moderate fast aerobic volume (maybe 15% of weekly mileage as one moderat fast run, i.e comfortably hard), then you may only need a few interval sessions to sharpen for a 5k. For me LT or lactic work more than 8% of weekly mileage or 2 times per week (e.g. 10x400 hard on Thursday and 10-12 km hard tempo on Saturday) killed my season after pushing me skyhigh after e.g. 6 weeks and nose diving as the legs never recovered from the one last hard session.

BR

Hi Newbi ,

Liked your weekly post .

My first book on training was Jeff Galloways Book on Running. Still a good book but he wrote this bit on the Five Stages of a Runner which always stuck with me. This time around it is all about joy for sure.

http://shelterpubcom.nationprotect.net/_fitness/_running/run_5_stages.html

Big Red wrote:

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.

It's hard for me to imagine California opening up to the extent of allowing a good-sized marathon in August. All of my local races have been cancelled through July. The first thing potentially on the docket is my local Memorial Day 5K delayed until the end of August, but even if I'm able to race by then, I have little hope of it happening.

I won't pay money for a virtual race. It seems like nonsense to me.

My final workout on this relatively pleasant humidity level week here in Cartersville GA seems to be showing some promise for at least my fave event The 2-Lapper.

6 x 200s with 75sec rest supposed to be at mile pace. Hit 40-38.

6 x 400 with 2min 15sec rest at same target pace. Hit 80-79.

Take a 10min break.

1 x 400 at 800 pace. Hit 66.5.

With EVERYTHING from USATF and WMA canceled for 2020 it's time to get a little family help with solo time-trials. Gonna start with that Brooklyn Mile three days of Father's Day Weekend, followed by a few cracks at an 800 and 1500, then target a peak? how? for my 60th birthday July 28th with a Mile, then 800 and 1500 soon after. Anyone care to join me from wherever y'all are? Charlie? Dave? Rtype? MikeF?

Puts you in the top 5 World Wide If you can string together 2 67.xxs

I would be really happy breaking 2:30 a few months before 64. Heck if I could run one 67 I would be on fire! So I might TT an 800 but without doing anything but my current base building. It would be fun.

To all who do a TT,please consider shooting some video of your efforts

KP Why not contact John Seto the USA & World Masters Rankings guy and suggest he host a VIRTUAL WORLD MASTER CHAMPIONSHIP

He could compile the times into one of his rankings tables with a window (start/ end dates) to get in your time. Heck he could probably charge 20 bucks for as many events as you can do to cover his time and costs

KPdx wrote:

Gonna start with that Brooklyn Mile three days of Father's Day Weekend, followed by a few cracks at an 800 and 1500, then target a peak? how? for my 60th birthday July 28th with a Mile, then 800 and 1500 soon after. Anyone care to join me from wherever y'all are? Charlie? Dave? Rtype? MikeF?

On Tuesday July 28th I will be in North Myrtle Beach at the timeshare that will survive the end of the world. I will try to sneak (break) onto the NMB HS track and throw down a 1600 in your honor. OR...try to find a semi-shaded flat road in the swamps nearby....You only turn 60 TWICE!

KP, July 28 is our 37th anniversary (Jane and I). Her 63rd birthday is 2 days before, and she hopes to run a sub 7:30 mile then. Will see how the weather/heat is for either, but she's going to be a virtual partner of some kind! yesterday we ran 4x200, 2x400, 4x200 and her 200's were at 7:12 pace, her 2nd 400 was a 1:48, so she's coming around. Made it exciting to start to imagine what can occur by July. We'll only do 1 track workout a week to not overdo or strain. My 200's were in 55.8 average, so we'll have to recruit a friend (who was with us yesterday) to do the pacing, and he'll find her pace easy as he can go about 6:15 mile as a 67 year old.

Ghost of Igloi wrote:

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.

Not cool.

KPdx wrote:

... Gonna start with that Brooklyn Mile three days of Father's Day Weekend, followed by a few cracks at an 800 and 1500, then target a peak? how? for my 60th birthday July 28th with a Mile, then 800 and 1500 soon after. Anyone care to join me from wherever y'all are? Charlie? Dave? Rtype? MikeF?

That fits with my training plan if I can stay injury-free and on plan. I'm trying to continue base work until July 1 and then do a little interval work. I was thinking this morning about doing a 400 after 7/1 to see what I can do. After that I want to get in a Mile and really hope I can see the low side of 6:00 again, which would be a quality run for my age. A lot of water under the bridge to get from now to then though.

#stayathome wrote:

Ghost of Igloi wrote:

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.

Not cool.

OK, I considered that thought. In the end it was to the benefit of the barber and myself. Right and wrong lives in shades between black and white. I wouldn’t spend a lot of time moralizing on my behavior, and I won’t on your behavior.

Ghost of Igloi wrote:

#stayathome wrote:

Not cool.

OK, I considered that thought. In the end it was to the benefit of the barber and myself. Right and wrong lives in shades between black and white. I wouldn’t spend a lot of time moralizing on my behavior, and I won’t on your behavior.

To the benefit of two people and to the possible detriment of many more. Thoughtless.

Not really, I actually gave it a lot of thought. In Idaho all salons were open less than forty-eight hours after my haircut. A crowded barbershop would be more dangerous and risk more spread. Of course you never thought about that, did you? You would much rather spend your time moralizing on LRC weakly demonstrating your faux superiority.

#yourthoughtlessmoralizing

Are Idaho barbershops open at full capacity ?

Yep, long haired guys with ponytails and scruffy beards lined up at safe six feet apart. Even in today’s pouring rain. Passed by at a safe distance and it smelled like a wet wool sweater. :)

Hmmmm. Seems rather arrogant of someone not to wait a mere two days.

Give Igy a break. He didn’t want to get in line with stinky old guys like you. What’s it to you anyway?

KPdx wrote:

for my 60th birthday July 28th with a Mile, then 800 and 1500 soon after. Anyone care to join me from wherever y'all are? Charlie? Dave? Rtype? MikeF?

First I need to acknowledge your 66 sec 400. Nice!

Yep count me in for the virtual mile, body willing. I failed on my birthday. Achilles pain started creeping in about 2 weeks ago. So I decided to take a week off and ditch the mile effort. What makes this so frustrating is I was able to run, though sparingly, for over 2 months with zero pain. What the hell!!! Talking to my son-in-law PT yesterday, he wasn't as concerned as I am. He's thinking the pain is from something other than running. More likely the ladder work I've been doing at my job. I'll start running a few easy miles while on vacation in SC this week.

I did do a 60 mile bike ride today to celebrate my 60th b'day (yesterday) and all. Man, that was tough!!! Wind the whole way and hills from 15-40 started to wear on me. It was a challenge.

Hopeful I'll be able to run a decent mile on July 28. I'll do it earlier in the day since I have ROW 2! Tommy side Styx tickets later that night. It hasn't been Covid canceled yet.

Have a good run,

Dave