50+ Masters Training and Racing Open Forum

dhaaga wrote:

Conclusion: Pete Magill, author of Fast 5k program I used, is the GOAT coach after all. Some might have already inferred that from his setting multiple American records using these methods, his great writing about training, and his coaching so many national championship teams, but I had to see for myself.

Have a great week,

Dave

Great run Dave! On the strength of your compliments of Pete Magill's book, I just ordered it, along with his "Building your running body". I hope it does as much for me as it did for you.

Right now, I'm running 5 minutes every couple of days after an old shin injury blew up. Irritating, I was over 30 mpw and we just got tracks reopened here. I was hoping to sneak under 20min for 5k. To make matters worse, I pulled a back muscle indoor rowing, so my backup cardio activity has been impossible for a couple of weeks. Fisherman's tales: the ones that got away...

Eastern coyotes indeed are larger than their western cousins, and they have more wolf DNA. The average male weighs in at about 50 lb. +/-, and females are about 40 lb. on average.

Nice 5K tt dhaaga. On a time trial roll this summer!

57 this week on 6 days, nice long run (2:05) at Chatfield Reservoir/Waterton Canyon area, SW of Denver.

Really Nice Performance Big Bad Dave! I'm really happy for you. And a solo effort at that. Much tougher than the rabbitted time-trials on perfect tracks the elite clubs are befitting from.

I'm not at all surprised our mutual friend Pete helped.

Way To Go!

KP

CO you might want to read up on vitamin K2. K2 activates the enzymes that keep calcium out of your artery walls. I have taken K2,D3 and Magnesium for over a year. My BP dropped from mid 130s/80s to 115/76 pulse dropped from 70 to high 50s.

Chris Masterjohn is a good start.

https://chrismasterjohnphd.com/blog/2016/12/09/the-ultimate-vitamin-k2-resource

Hello fellow senior runners.

By way of introduction, am 68, currently live in Seattle, and am not yet retired.

My current training regime is four days of running per week for about 32-28 miles, and cycling three days a week for about 80-100 miles. I usually take off about one or two days per month, usually by cutting a cycling day. I formerly did some lifting but COVID has put a brake on that (I may never go to a gym again). I do engage in some dynamic stretching and body weight work.

I don't use any nutritional supplements or replacement food or drink, but I do eat healthy.

I alternate running shoes, currently the On Cloudflow and the Newton Distance 8. I have never been a fan of soft or highly cushioned shoes.

I gotta pile on and say: A great 5K Dave, congratulations!

Me too. I liked socalpete's book so much I paid cash money for it, even though he had it available as a download for free!

Just checking in on an unplanned rest day. Once Garmin Connect reconnected this morning (sort of ... I'm going to have to fish out my USB-to-Thunderbolt port and manually upload Thursday and Friday's data), I understood why I was so beat! 2000ft elevation on my long run to go with 1050ft on Saturday and Garmin-knows-what trail running on Friday.

CM, how do you handle the elevation? That is what I'm wondering after a week with the family at the Y in Estes Park. Holy schmoley, is that hard work. Then again, my long run was in 45F coolness and I felt energized. Whatever I felt yesterday after the hills and humidity, it was not energized.

Btw Dave, the Bikala marathon in DC was cancelled. I'm not even sure I'm coming for my NIH appointment this time unless I can drive. So I'm circling back to half marathons. My first was in April 2019 and I kinda sucked at it, and this year's running was postponed and is now a go for Aug. 29, so I'll do that instead.

bummer about the DC race. not shocked, though. We're not a "hot spot" nationally at this point, but trend line has been unfavorable in the past month or so, and several of the big school districts have reversed course and decided on all-remote/no-sports for Fall semester for K-12 schools.

The decisions aren't linked as such, but I have a hard time picturing "kids and teachers can't be in schools any days of the week, but go ahead and hold road races" as the status.

Thanks very much everyone for kind feedback on my time trial, and a belated happy birthday to SCgal!

--Dave

Welcome, Seattle Grey Hair!

The runners here range from national class to barely local class, and occasionally you will encounter one with no class. You can decide for yourself who falls into which category. ;-)

Thanks Charlie -- I was taking K2 though I've recently run out. Good reminder.

Interesting information C0l0rado. I'm 70, 5'8", 128lbs (~130lbs +/- 5lbs my entire adult life). While I haven't rowed sweeps since Freshman lightweights 51 yrs ago, for the last 20 yrs I have done 20-30 minutes on an erg almost every day. Last year my GP recommended I get checked for coronary calcium because of my age and exercise intensity. I also got a fairly high arterial calcium score (445) and they noted a 4.7cm diameter aortic enlargement.

Because of suffering Garmin withdrawal this week, I kind of went "full Charlie" on unstructured training. I also spent about 2-3hrs/day the first 3 days of the week on a ladder or a tree branch pruning back a majorly overgrown olive tree in my yard. On Thursday I went surfing in the morning for an hour plus, and when I got out I realized my hamstrings were absolute toast from the ladder climbing and surfing. I did a short walk Friday and my usual moderately hard 6mi run with my son Saturday morning. I was :16/mi slower on the run than the prior Saturday. Yesterday was a moderate 4mi walk.

For the present I think I am going to do more cross-training and a bit less running until racing opportunities are back on the horizon.

Congrats to all on some excellent racing and training!

Been a few weeks.

38 miles last week in the Texas heat. The daily heat/humidity results in an accumulated toll that makes us just look forward to October when we get a break.

Been participating in a weeks long virtual meet for a club, with events from 100m-10,000m as well as field events. Limited my involvement to 400m and above. So far have been able to complete the following:

400m: 66 s

600m: 1:42

800m 2;23

1200m 3:47

mile: 5:05

5000m: 18:03

10000m 38:38

For me, the 5000/10000 really show the issue with the heat/humidity, as my heart rate maxes out very early, and then it is a matter of trying to hold on for the finish.

The virtual meet ends this month, and then might try to focus on getting ready for cooler weather in the fall.

“What I hadn't noticed was that entangled with it was another vine with leaves that should have been familiar to me: poison ivy. “

During the cross country season of 1972 I was running, and need to drop a load. Right when I was wiping my hinny my roommate yells “no.” Too late, a severe case of poison ivy. I went to the campus infirmary to get a cortisone shot, and that did the trick.

Congrats as well dhaaga, good work.

Last week: one day Igloi type intervals, one day swimming, and one walking. No particular reason, perhaps just tired. Anyway Saturday thru Monday backpacking with my son. A relatively short eight miles roundtrip, with 1,400 feet elevation gain. We had some avalanche downfall to navigate along with several muddy mountain springs. Temperatures were mid-80s in the days with 40s at sunrise. It appears Covid-19 has driven more people to the mountains. Our journey was a bit outof the way, the Sawtooth Wilderness about an hour north of Sun Valley.

Igy

Texas runner, those are some awesome times.

Ghost of Igloi, there's nothing better than spending time hiking with your son.

MONDAY:

- 2 miles walking

- Back stretches (9 stretches)

- Lower Body strength (5 exercises, 3 sets each)

- Knee strength (2 exercises).

Here is a 53-year old, multiple record-holding rower:

Calcium score = 0

Carbohydrate intake= 0.

M: off.

T: 6km.

W: 6km.

R: 6km.

F: off.

SA: 6km.

SU: 6km.

This was a cutback week at the end of a four week meso-cycle. My legs felt so well that I decided to pick up the pace at the end of my Sunday run. I went from 8:15 for the first two laps (1.5km) to 7:56 for the next two laps, to 7:41 to the following two laps, to 6:55 in the last two laps. I also set a "record" on my Friday walk with 13:34-12:45-12:07 on a 1:48km hilly loop course.

This week, I will try to run six times for the fist time since March.

Downweek for me:

Mo. 10x180m slightly uphill with jog back, 4 miles easy

Tu. & We. off

Th. - Su. each day 40-45 min easy

Nice and long walks in the forests from Tu. to Fr.

Came to the decision not to ramp up training for a HM. Reason is my ankle which is already maxed out. As well, I should not be too tired during the day with my youngest kid and a mentally demanding job. Last summer, I had to stop running at all for 6 weeks after building up (same as this year) and then started with "serious" training. So, I will continue the "no class" fun sport...

Good running to all

Welcome texas runner!