Ghost of Igloi wrote:
E-man wrote:
It would be nice if more of us were like him.
So speaketh the Troll, from his glass mansion overlooking the valley of the proletariat.
Wait, what?
Ghost of Igloi wrote:
E-man wrote:
It would be nice if more of us were like him.
So speaketh the Troll, from his glass mansion overlooking the valley of the proletariat.
Wait, what?
*Week 490*
Greetings, 50+ers! Hard to believe it's already October 18th, and yet also hard to believe how slowly I feel like the semester is dragging on. Can't wait to get back to some sense of normalcy, yet also respectful of the current state of affairs. That said, I did get out this week and start getting some more deliberate exercise (thanks for the encouragement.) Wasn't quite what I was hoping, as Mondays and Wednesdays are still problematic, but got 2 good run/walk sessions in and 3 walks of 3+ miles each. Two of those walks were at a brisk 14:4x/mi pace. HR is telling me I'm woefully out of shape as indicated on the run/walks, but we'll get there. Hips get pretty tight by the 3-mile mark....but I'm glad to be moving forward!
Good to read about Dave's surgery. Best of luck in the recovery. Very encouraging!
Thanks also for all the discussion inre: training suggestions, Ed Whitlock, Earl Fee, etc.. My $0.02 is echoed in what SoCal Cush (happy birthday, btw) and Pete are saying. When I suggest workouts to our club, I always base it on a particular race pace, not a specific time. So like today's workout is 5x(1000 @ current 5k race pace, 400 jog recovery) for example, and then I add the caveat that this may be too much for some if their base mileage is below 25 miles/week. I then usually suggest an alternative workout (like lap "on", lap "off" for a distance consistent with their typical mid-week run distance including wu and cd) for beginners.
OK, that's all I've got for today. Good to see some decent training and/or rehab results.
All the Best!
Good morning from a beautiful fall day in the Treasure Valley.
A Bowerman reference for training times were Date Pace and Goal Pace. One where you are currently, the other hope to be in the future. I believe toward the end of a training cycle a couple of key workouts at goal pace are necessary to reach a peak. Something that Bowerman believed as well.
Last week started off slow, in pace and distance, but reached some normalcy by the end. The niggles of imbalance more or less straightened out over time. Completed 39 mikes of walking and running. Gradually getting accustomed to being retired. My week:
Monday: AM- 2 miles easy; 4 x 400m marathon pace / 200m walk; mile easy/walk; PM- 3 mile wLk
Tuesday: 5 mile walk
Wednesday: AM- 2 miles easy; 5 x 900m tempo pace / 100m walk; mile easy/walk exercises and weights; PM- 2 mile walk
Thursday: 5 mile walk
Friday: AM- 2 mile walk; PM- 3 mile walk
Saturday: 2 miles easy; 4 x 100m repetition pace @ 25 / 20m walk; 200m walk; 4,000m tempo @ 23:17 / 600m walk; 4 x 200m interval decreasing to repetition pace @ 1:00, 57, 54, 52 / 200m walk; mile easy
Sunday: 2 mile walk
Have a good week.
Igy
M61, 5'11", 174 lbs
Another week of three progression runs, every other day, weekends off. Keeping chronic knee issues at bay so far.
OCT 11-17, 2020
Sun -- Off
Mon - 7.7 miles @ 8:16 avg (9:11, 8:51 ... 7:44, 6:50)
Tues - Off
Wed - 4.0 miles (8:50, 8:13, 8:02, 7:36)
Thur - Off
Fri -- 6.0 miles (9:09, 8:23, 7:57, 7:47, 7:23, 7:07)
Sat -- Off
TOTAL: 17.7 MILES
Monday's closing mile benefited from a brisk tailwind, but still nice to see a sub-7 back in my trading log.
Greetings to my fellow 50+ers. I hope most are doing well. Put me down for another gold medal week with 20+ miles of actual running. I’m on a schedule now that features 4 days/week of running with a Wed-Thu b2b. I hope to be able to continue this schedule as long as my health cooperates.
Speaking of health, the issue with the left hammy went away as quickly as it arrived. However, the right one still exhibited some lingering achiness early in the week, though it seemed to have improved by late week. I continued to be cautious and stayed away from “speed” and certain exercises. Hopefully I will finally get to touch on those things again in the coming days.
Sun: off
Mon: 55’ CR; body wt ex + med ball routine
Tues: off
Wed: 52’ CR; body wt ex + med ball routine
Thu: 46’ runs (3)
Fri: walk w/ the bride
Sat: 53’ CR; body wt ex + med ball routine
Best to most!
Allen1959, I have always been a believer in the value of progression runs for training. I had another good training week with a small increase in mileage. 41 miles of running and 2 miles of paddling -
M- 5mi walk with strides
T- 8mi of 1mi w.u., 12x400 (ave 1:40.5) with 400 jog recovery, 1mi w.d.; 2mi paddle
W- 4mi walk with strides
Th- 7mi hills (this was supposed to be continuous but I felt so fatigued that at 4mi I switched to heart rate intervals of walk until HR=120, then run until HR=150, repeat. I ended up with 12 of those, so about 200 meters walk, 200 meters run.)
F- 5mi walk with strides
S- 6mi trails 8:21/mi (same pace as two weeks ago)
Su- 6mi walk with strides
Good running to all!
This was a bike catch-up week. We had two days of sleet with high winds that made running outside too much for me. I'm glad I brought my winter running gear because I needed it this week. I got in 27 miles running and 106 riding.
Sun 6.0 Easy
Mon 1:30 bike (5 x 5min@VO2 max) 30.0 mi @ 20mph
Tue 7.0 Track (1mi @5k pace, 1 mi MA pace, 1k @ 5k pace, 1 mi MA pace, 400 Hard), Yoga
Wed 1:30 bike 24.3 mi @ 16.2 mph, Core
Thu 2:00 bike 38.7 mi @ 19.3 mph
Fri 8.2 Easy, Strength
Sat 6.2 Easy, 1:05 bike 20.6 mi @ 18.9 mph
Long May You Run!
lucKY: Glad to see you getting some time on your feet.
OGII: Good week and thank you for continuing to show how to make walking work as a great workout.
Mon = 42 min medium, mountain running on Blue Ridge Parkway (kept the whole run above 4000 feet, 1220 meters). Quad burner.
Tue = 43 min easy, parking lot
Wed = 44 min easy, Blue Ridge Parkway
Thr = 45 min easy, road
Fri = 45 min easy, parking lot
Sat = 45 min easy, industrial park
Sun = 45 min easy, road
The experiment continues. I wanted to keep pushing it up to 60 minutes a day but my reasoning made no sense. “Because it’s a round number”. If I REALLY understand how the aerobic system functions then I’ll stick at 45 minutes and when my pace plateaus at my maximum aerobic heart rate…. THEN I increase minutes and/or mix in some anaerobic work…. or both.
For those interested, here’s my stats for Maffetone: The formula for training at your maximum aerobic heart rate is 180 – age + or – several variables. I’m 61 so that is 119. But the variables change if you’re in good shape and are over 60. So, I add 10, giving me 129. Interestingly, this is at the very bottom of Zone 2 if I was using “traditional” HR zone training (exactly 73% of my max of 174).
I think/hope I’m like most folks here who have been running a really long time; I’m not tied to any one methodology; I will ride whatever horse I need to ride to get me to where I want to go.
Have a good one.
beautiful fall week here as leaves near peak-color. Training mostly went fine -- kind of flat on long run today and picked it up a little toward the end but no sustained faster segment. Could have used another day of recovery from Friday workout, but not enough time Monday for long run. Anyway:
M 1:25
Tu 1:30 with 5 X 6:00 (4:00 jog) at 5k effort [passed 1500 in average of 5:48]
W 2:00 double with drills/strides
Th 1:20
F 1:25 with 30:00 at half-marathon pace (just a few steps shy of 7500m)
Sa 1:40
Su 3:00
have a great week,
Dave
40 miles this week. I ran 9 weeks over 50 miles but now have to back off a little.
1600 miles for the year but I can’t race anymore.
Maybe I’m old school but I have to wake up feeling good to race. I can’t go to socialize with fellow runners, which is a GOOD reason to go but I can’t do it, although I will continue to try.
I’m one of those rare birds that trains...... to train.
I just like to watch the miles add up like a savings account. I think Dr. Tom Osler used that as an example once.. “ money in the bank”
Once I get to a race I’m glad afterwards but when I wake up on a race morning and I’m doubled over with pain, and know it’ll take a couple of hours to start feeling better, the first thought in my mind isn’t...” I can’t wait to toe the line”... ha!!!
I just added it up... post cancer treatments, I have signed up and paid for 11 races.... that I didn’t show up for.
Just woke up, got my joints ready, trudged my usual workout ha
Getting an endoscopy for a terrible GERD problem on Thursday...getting old isn’t for sissies
Mon. 49 min kayak and a 44 min mtb ride.
Tue. Easy hilly 11 km trail run in 78 mins.
Wed. 32 km road ride in strong winds with a few hill efforts 73 mins. Also did 20 mins on the mtb and 20 mins kayak. Both very easy.
Thu. 10 km run with 2 x each of very steep climbs on Mt Black and Melville Lookout. 400 m. elev gain 84 mins.
Fri. 48 min kayak session in pouring rain. Also threw in a late night 47 min mtb ride. I had worked a night shift Thursday night didn't get a lot of sleep then out on the kayak. Cold, wet, weary and hùngry so give the ride a miss. Showered, cooked, ate and settled into watch the AFL game. Watched the post match, noticed the rain haď eased off so headed out at 11.24 pm. We are a strange lot aren't we?
Sat. 11.2 km run and 570 rugged metres of elev. gain in 1 hr 41 mins.
Sun. 30 km mountain bike ride in the forest in windy conditions. 1 hr 28 m.
A pretty solid week.
Good week
Found a new hill for my 4x30 seconds of sprinting perfect grade flat asphalt no traffic bathroom close by.
Found a 1.5 mile hill about 5 percent grade in old growth do slow repeats on this run up walk down relaxing easy on the legs yet building strength
2 runs a day minutes stuff like 30/20 25/25 35/15
some sand or grass barefoot and some shoes on pavement
On going experiments
sslsd 2 plus years sold on this one key benefit is being able to run faster at lower heart rate is better for cardiovascular health probably hormonal as well. I can run 9minute miles at 40 percent of mhr 110 bpm. The faster at a low hr does not really improve pace at higher heart rates though. IOW say I was running 10min miles at 110 and improved to 9 minute miles at 110 . My pace at 160 beats per minute in not a minute faster probably about the same.
Once a week shirt super high intensity repeat training like 4 x 30 seconds going on a year now also sold on this one. These are done all out with full recovery hills, track, bike, sand all work well
Three hours a day 4 years now OMG! this is allmost all done super easy walking, jogging, easy c2 rowing, easy bike like 12mph had an old lady tinging her bell when I did not notice she yelled ON YOUR LEFT I looked for a battery pack nope I was just ride really slow but IMO she was pulling a PDX what is a PDX well just go for a ride in Portland and sooner or later you will be passed by someone wanting to race crazy place to ride. I wish I could run 3 hours a day but that will never happen maybe I will get to an hour a day right now I am at about 50 minutes of easy running.
doubles running 2 runs for a total of 50 minutes only been doing this a few weeks but am liking it.
chi running and walking posture posture posture enjoy working on this but do not buy into it too much
A few comments on training most of today's std training programs are based upon old studies that were short in duration and used young people often times pretty fit. After 50 things change. Also I would like to see some long term studies versus the 6 weeks to a faster 5k then 6 weeks in a boot programs see most of these schedules are not long term life time type deals.
Older runners Dogma : train just as hard but take more rest days
My view is complete opposite of that.
Train easy enough so you can keep frequency of training the same because otherwise you are overdoing it .
time to eat
@Robert E Lee
train....to train is my hobby.
I am running for the sake of the moment and for the good feeling of building up capability.
And I prefer to run in the loneliness of a big forest or go to the track when empty. Then, I can relax most and day-dreaming.
This week was
Mo 10x200m in 36s with 200m jog
Tu 7 miles easy, 3x100m acceler.
We 3x1 mile in 6:20 with 400m walking
Th 1 h drills and jumps uphill (the program is 1 h, warm up and cool down is extra)
Fr 7 miles easy, 3x100m accel.
Sa 1 h steady in hilly forest with surging uphill
Su 1:20 h very slow
Good week. Dead legs today. Enjoyed the forest. Next week will be easier.
Have fun and stay healthy!
60 miles with workouts of 7X 3 minutes on hilly/rolling sand/gravel path (6:18 average), 2X5K in 20:10 and 19:40 (best tempo effort in a year) and 13.6 miles. Other workouts were fairly easy.
SMH a bit - Your 5K tempo is my 5K race pace (on a good day) - oh well we all do what we can do.
I am checking in after a couple of weeks of quiet training.
Week #34 of 50 mpw Age 63 turn 64 in December 5' 9” 131
Decided to back off my weekly miles from 60 to 50 and make the miles count a little more – Also limiting the number of second runs in a day. Got my weight stabilized at 130-131. Trying hard to eat healthy, but still means eating when not 'hungry'
My best week in a while:
M E 6 mile easy (Sunday was a hard day)
T H 8 mile 800 @ 5k pace then 2 sets 4x300 @5k pace 150 jog recovery 6x150 strides on dirt track
W E 7 mile easy
T M 6 mile a.m. 2 shake out easy p.m. 1200m 5k pace w/ active recovery 2x400 6:00 pace 200R
F H 7 mile 1.5 up tempo :45 slower than 5k pace 2x600 5k pace 2x200 6:08 pace windy + on dirt
S E 9 mile Super Easy – Just enjoyed the Fall colors north of town
S H 8 mile up 3 2 up tempo :30-:40 off 5k target, 800 5k pace 8x100 strides
51 miles 20% quality
On a completely unrelated topic - I not sure any of you have been following the efforts of 61 year old Dan King of Colorado. He runs just 25-30 mpw with lots of cross training.
In April he ran an accurate road mile at altitude in 4:52. (whew!) There was some media coverage of that effort. Then a few weeks ago he ran a 4:49 low on the track in Columbia South Carolina. (There was an article in Runner's World about that run).This bested the 4:51.85 WR M60-65 set by Tony McManus (NZL) in 2012. However apparently there was some technicality that prevent a ratified USATF record.
Soo...Yesterday he flew back to Columbia and ran again. He narrowly missed the WR (I think he ran 4:53 low), but that still smashed the AM M60 record.
As a topper he came back 45 minutes later and doubled up to do the 5k - DNF but went through the 3000M mark in a self reported 10:03 which would exceed the AM M60 3000M mark. He said he stopped with 600 to go because he felt a strain coming on in his hamstring.
The is a video of yesterday's mile on his Facebook page (several Dan Kings – he's the one with a head full if gray hair)
Should be interesting to see what he does over the next year or two.
A quick check-in this week after spending most of today driving to the mountains, doing a 12-mile hike at 7000+ feet, and driving home. Finally the smoke had cleared out of the mountains (perhaps temporarily--there are still fires burning) and the high-elevation sky was a brilliant blue that I haven't seen in two months.
My heel continued to bother me this week, and detracted from my enjoyment of today's hike. For the week I put in 42 slow miles in four days of running, one 75-minute session on the bike trainer, one 34-mile bike ride, and today's 12-mile hike. Still hoping to get back to some actual training, but with no races in California anywhere on the horizon there's no hurry.
Stay safe and happy training!
For those of you that have an interest, this gentleman chronicles his personal struggle to survive from heavy doses of chemotherapy to treat an exotic cancer. The former told in chapter form, then a log of his training as he tries to regain fitness. Worth a read:
61.75 yo black male 145lbs 6ft.
10/12 Monday 643am 45 min treadmill easy run.
10/13 Tuesday 644am 30min spinning bike then lifted weights.
10/14 Wednesday 641am 30min spinning bike then 30min treadmill easy run.
10/15 Thursday 702am 1hr on the street easy to moderate to light tempo.
10/16 Friday 706am 1hr street run easy to moderate to light tempo.
10/17 Saturday 730am 4mile WU, (12×400m @82-79s) set of 8 with 200m walk jog R ave 1:45, 3min jog walk 400m, set of 4× 400m with walk jog R ave 1:55, 2min break 3× 100m @ 17s, 3.5 mi WD at moderate.
10/18 Sunday 646am 1:26:36 10 miles easy to moderate to light tempo.
Received email from the local 5k race I had registered for saying the race is cancel. And not for covid but a train derail a week ago and will not be clear by race day. So back to either TT or mile repeats or hard tempo run.
Cheers to yall
@amkelley
Maybe, asked you already.
Have you tried dry needling of you heel?
I am prone to pain and inflammation of my achilles insertion area, too.
Of course, I am reducing what causes a flare up during a training cycle.
I am treating it myself with dry needling and the usual rubs (arnica etc.).
Never made any damage by testing and doing it myself at the heel...
Correction in reference to a comment I posted yesterday about the M60 mile run by Dan King.
I stand corrected; the M60 American record of 4:53.01 set by Nolan Shaheed in 2012 is still the top AM M60-65 time. Dan King ran 4:53.41 on Saturday evening.
His previous attempt of 4:49 a few weeks ago (also in Columbia S.C.) was not ratified as the race was not a sanction USATF event.
Still an incredible effort for a 60+ runner. It certainly gives this runner pause as I continue to try and stay on the sub 6:00 side of the clock for that distance.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year