50+ Masters Training and Racing Open Forum

Runners are not immune from the kind of irresponsible behavior you have encountered. There was even a poster recently on this thread who was bragging about sneaking out to get a haircut. It’s hard for me to understand how some people can have such a cavalier attitude regarding this pandemic. For some people, it’s all about them and to hell with the rest of us.

39:47, getting the goal of sub 40, a bit short of secondary goal of under 39:20 and 85% age grade. I find it pretty tough to fight through in a time trial when it's just me out there vs. the excitement of running along with 50,000 people with that many or 2X as many out on the streets.

Been training about an hour a day and going to inch that up a bit. Next up are mile time trials/virtual events next week and June 19th, and then our own 5K-10K over July 4 week.

Have a good week everyone!

Coyote Montane wrote:

39:47, getting the goal of sub 40, a bit short of secondary goal of under 39:20 and 85% age grade. I find it pretty tough to fight through in a time trial when it's just me out there vs. the excitement of running along with 50,000 people with that many or 2X as many out on the streets.

Excellent run! I agree about time trials. I'm not sure that spectators matter much for me but I'm useless without other people to race. I'm really impressed that you can do that on your own.

Good luck with the real Bolder Boulder later this year. It seems unlikely to me, but Labor Day is still a long way off. In my local area, the next race I know of that hasn't been cancelled yet is a 5K postponed from Memorial Day to the last week of August. I'm skeptical but holding out some hope.

Nice Solo TT 10k at altitude CM!

OK Charlie here's today's workout/result. The goal was to complete 3600m of mile race pace volume and do so only two days after that 90min LSD with the last 30 min at 2min ON TEMPO pace 2min OFF LSD pace. In other words, expect to be sluggish but get through the workout.

8 x 400 with 400jog rest @ 81-81-81-79-79-78-78

2 x 200 with 200jog rest @ 36-35

Mission accomplished as you can see the 400s got faster, not necessarily easier, but definitely with lighter legs. Keep rest time below 2min45sec for 400s and 90 sec for 200s.

Next Track Session this Thursday; followed by a Mile or 1500 time-trial Sunday. Details coming soon. KP

Agee. I don't need spectators but I need competitors. I have tried to do some "virtual" races but just can't get into it. I didn't bother last weekend.

?

#besttomoldeoldefartee

Nice one CM!

Looks like we have liftoff World Masters Virtual :

https://www.mastersrankings.com/2020-worldwide-virtual-masters-challenge/#comment-8399

Hi everyone,

Hope you are all well. Thought I would check in. Mostly been biking and trying to stay sane.

Anyways, some of you might find this cool.

Michelle has been training very very well for quite sometime and training even better now that we don't have a lot of work.

Anyways she ran 19:52.7 for 5k on the track this morning.

Here is the the strava link

https://www.strava.com/activities/3536358109

I'll check in next week

Coach Michael Rohl wrote:

Hi everyone,

Hope you are all well. Thought I would check in. Mostly been biking and trying to stay sane.

Anyways, some of you might find this cool.

Michelle has been training very very well for quite sometime and training even better now that we don't have a lot of work.

Anyways she ran 19:52.7 for 5k on the track this morning.

Here is the the strava link

https://www.strava.com/activities/3536358109

y

I'll check in next week

That's going to be a great age grade! I'll have to look that up in a sec. (Michelle is doing the series we kicked off this week).

5:36 road mile today, elev. 5650, setting up to do Brooklyn Mile next month. 5K on July 4

That’s awesome, Coach. Congratulations to Michelle!

*Week 469*

Greetings, 50+ers! As we embark on the 10th year of this thread, I am thankful to be able to do anything at all these days, and grateful to have some fine folks here to share this journey with; you all inspire me.

A little more progress this week. Manage 23 miles on 6 days of activity: 4 days Walk + 2 days of Run/Walk. The Walk only days were all in the 15-17 min/mile for 3-3.5 miles. The 2 Run/Walks were a) 5 miles on Tuesday with 2x0.5 and 2x0.3 mile run portions, and b) 5.5 miles on Saturday with 3x0.5+0.3+3x0.2 mile run portions. Run paces were in the 7:20-8:00/mi range and the walks in between were of about equal length as the runs. Knees and feet tolerated the running pretty well, while the back did stiffen up a little on the two run/walk days, but not overly so. This will be the first summer in a very long while that I won't be officially on the clock, so I hope that bodes well for getting in more fitness.

Props to CM and Michelle Rohl on some excellent virtual races (Glad to have you chime back in Mike)! Good to see that most of y'all are staying fit despite the lack of *real* races. I'll look forward to reading how the 50k went for RayS. Nice to see the virtual Worlds will happen to give you 90+%-ers something to shoot for.

Look forward, as always, to read where you are in your running adventure.

All the Best!

CM: Great 10K!

Michelle Rohl: Super!

LucKY: Nice week. Hopefully you’ll get a bit of a break from school this summer?

Mon = 32 minutes elliptical

Tue = 4 miles paved greenway, 3@8:28 pace

Wed = 33 minutes elliptical

Thr = 4 miles easy cemetery

Fri = 34 minutes elliptical

Sat = 4 miles paved greenway, 3@7:55 pace, (7:43, 7:55, 8:05) HOT!

Sun = 4 miles paved greenway, easy

Pretty good running week. All parts continue to feel strong and solid. SAT I waited too long and it got hot on me. I felt lucky to finish.

I have been lobbying with my local race timer friends and race directors to put chip timing to good use and try sending people off in waves. It seems politics is affecting it as much as common sense and science. We CAN have races if we are smart. But….I fear we are screwed until we get a vaccine.

Stay safe out there.

Props to CM and Michelle on fast times! I would have liked to have organized an ATC team for your race series, CM, but I've been too busy with Zoom meetings trying to come up with a return-to-campus plan for fall. Here's the link to the Brooklyn Mile CM mentioned in case anyone else is interested:

https://brooklynmile.com/race-info/

I'm still in the UP with no plans to head back to heat/humidity anytime soon. We've got beautiful Lake Superior views from our cabin and a warm fire going this morning since temps are in the 30s. There are miles of dirt roads and trails nearby plus a nice track at the local high school that's always open. Pretty much heaven to me.

I've been competing in an April/May training time virtual competition and am now doing a 500 mile Run the Blue Ridge virtual race that runs from Memorial Day until Labor Day. The training time competition explains all my bike miles this week.

Sun: no running, 22mi biking, :50 core/strength

Mon: 9 mi easy, 18mi biking, :30 core

Tue: 7mi easy on XC trails, 38 mi biking, :10 core

Wed: 7mi track (12 x 400 alternating H/E), 40mi biking, :10 core

Thu: no running, 53mi biking

Fri: 7mi easy, 14mi biking

Sat: 5mi easy (45 degrees w/20 mph wind), 30mi biking, :10 core

Totals: 36mi running, 215mi biking, 2hrs core/strength

My World Multisport competition in the Netherlands in September was cancelled this week. I'm not surprised but I'm disappointed because I worked so hard to come back from my injuries to be ready. I timed my sabbatical to be able to get the time off to go but I won't be able to take more time off in 2021 when its been rescheduled. The good new is I'm no longer injured and I don't have to be on campus risking infection from college students. All in all, I'm blessed.

Long May You Run!

condolences on the Netherlands trip and competition. As you say, not surprising at this point, but a loss just the same.

good last week of May for me as we seem to be alternating very warm/muggy days with nearly ideal cooler spring days in DC area. Our county begins gradual reopen tomorrow, though I think it will be a while before gyms etc. are green-lit

M 8 miles

Tu 10

W 8 with 2 X 10:00 tempo (2:00 recovery) -- thru 1.5 miles on bike path at 9:49 and 9:45

Th 10

F 12 double with form drills and strides

Sa 8

Su 14 with 6 X 60 sec hard uphill (3:00 recovery)

have a great week,

Dave

Nice virtual races and training from the posters. We are into our second month of a phased re-opening. Activity in town is higher, but still at a reduced rate. I went to the YMCA several times this week and there was about 10% normal traffic. The locker rooms, pool, and exercises classes remain closed; cardio and weight room open. They have hired more help to clean machines, but the usual staff and trainers are no more for now. One of the custodians I have known for a couple of decades survives on string together part-time jobs. He was laid-off for nine weeks, and no-unemployment benefits. Yesterday outside the Y a produce company was donating boxes of product to the needy. Strain to society highest in my lifetime, so not surprising to see the social unrest. Cases of Covid-19 in Idaho have shown a slight uptick, with testing expanding.

Our running group is back together with folks observing social distancing. I think everyone was glad to see one another, supporting mental as well as physical health. I personally benefitted from the weight room and spin bike. I could have purchased my own equipment, but as a long time Y member I enjoy the social side, community support, with the exercise. More than just a place to sweat for me

. I covered 35 Igy miles over the week, and seemed to hit my stride as time went on.

Sunday: 2 mile walk

Monday: AM- 2,400m easy; 6 x 150m good speed / 50m easy; 400m easy; 6 x 200m good swing / 100m easy; 800m easy; PM- 2 mile walk

Tuesday: 40:00 spin; weights; core

Wednesday: AM- 2,400m easy; 5 x 600m critical velocity @ 3:29, 3:12, 3:07, 3:02, 2:57 / 100m walk; 800m easy; PM- 3 mile walk

Thursday: same as Tuesday

Friday: AM- 40:00 spin; PM- 3 mile walk

Saturday: 8,000m easy/walk

Have a good week.

Igy

My worry about jinxing myself with last week’s post unfortunately proved prescient. During Tuesday’s run a little calf niggle grew into something more. I was able to complete the run, but the resulting tightness and soreness caused me some alarm. After all, this is an area (calf/Achilles) that has been periodically troublesome over the past few decades. So I decided to be cautious and cancelled Thursday’s run while applying heat and massage to the afflicted area. I got some additional rest and treatment on Friday since I used my usual running time to get a haircut (finally). On Saturday I participated in the national Red Cross exercise, so that gave me a 4 day break. Today I gave it a shot and am happy to report that things went quite well. I limited myself to 80% of my typical distance, but definitely felt that I could have done more. Now I am looking forward to my next run on Tuesday!

I appreciate all the positive comments regarding my social distancing rant from last week. As I mentioned above, I was legally allowed to get my hair cut this week and it was a very welcome and needed event. Given the pent up demand, there was an quite a wait (75’) at the shop, but everyone was understanding and appreciative of the efforts put forth by the crew to keep everyone safe. All of us waiting our turn had been willing to put off getting our hair cuts in order to protect the health our loved ones and those of the barbers (not to mention their professional licenses and livelihoods). I am thankful for these unselfish people and know that the same sentiments exist among most here. Thank you for your continued unselfishness and consideration of others.

Sun: 62’ CR; body wt ex + med ball routine

Mon: walk w/ the bride

Tues: 53’ CR; body wt ex + med ball routine

Wed - Sat: off

Sun: 41’ CR; body wt ex + med ball routine

Best to most!

?

I eased back a bit on my training plan this week as I saw my resting HR and average HR on my runs consistently climbing a couple of BPM every day at the beginning of the week. I still managed to hit 50 miles for the week at slower paces. I'll use HR this coming week as my guide on how much and how fast I should go on my running.

M - 7mi walk with strides

T- 10mi hills 9:12/mi

W- 7mi walk with strides

Th- 10mi hills 9:01/mi

F- 2mi walk

S- 5mi of 2mi walk+3mi very easy run

Su- 9mi of 3mi very easy run+5mi of 800run/800walk+1mi walk

Great efforts by CM and M. Rohl on their runs.

Good health to all!

Nice to hear about the virtual racers! I'd hoped to run a fast 10-mile time trial this week, but events got in my way.

Ran a total of 7.4 miles for the week.

Banged my left knee into a table. The left Achilles was already barking prior to this. The knee is a little sore, but the left hamstring hurts quite a bit, so I cancelled my time trial run.

I was going to take some days off anyhow, after an 11-week build, now I will take four weeks off, which will end on June 23.

My local Santa Rosa Marathon was moved from late August to November 21. Hope springs eternal! I hope to (slowly!) build to a PR performance, and hope that the event will actually occur. We shall see.

Funny thing, the fastest 10-miler I've managed in this most recent build was 1:19:18 (maybe 90% effort), whereas in last December's HM PR, I went through 10M in 1:13:16. For me, I do need that adreneline of competition to stretch to my limits.

Best wishes for good running and good health to all.