You're right IowaBound. I run the 5,000 on Thursday, one day rest then the 10,000. I better be rested going into the meet with just one day rest.
You're right IowaBound. I run the 5,000 on Thursday, one day rest then the 10,000. I better be rested going into the meet with just one day rest.
You're right IowaBound. I run the 5,000 on Thursday, one day rest then the 10,000. I better be rested going into the meet with just one day rest.
Greetings, looking for some advice about marathon training.
Background: 55 year old male, consistently running 7-8 years. In Spring 2019 had my masters pr’s of 48:25 and 1:49:25 on 40 plus miles per week with one workout and one LR per week.
I ran NYC in 2019 and blew up at mile 18- shuffling home in 4:40 ( was hoping to break 4)- maxed out at 55 mpw
I haven’t raced since - had shoulder surgery in Aug 2020 and covid in Jan 2021 , both of which disrupted my training somewhat.
I’ve been healthy since and am averaging about 40 mpw over past 12 weeks with LR of 13, some strides once a week and occasional mile repeats at tempo (3x1 mi, 2 mi + 1 mi).
My “ White Whale “ is a 4 hour marathon. I’m looking at a smaller race in late March 2022 to attempt.
In prepping for that I was going to train to run a half in late Oct and use that to transition to marathon training.
My other option is to just focus on another 3 months of base building and get my weekly mileage up to mid 50s for a good duration before going into a marathon training block in the winter. I know I have the speed to run sub 4- I need the endurance , hence my thought on just focusing on mileage.
Any thoughts are appreciated from this slow masters who is still grinding.
Independence Day: Wishing a happy and safe Independence Day to those of us Americans near and far!
SpikezZ: Congrats on making the top 3!
CDB: Good luck in Ames! Wow, you seem ready.
CM: Congrats on the marathon. Hope you are recovering well.
Mon – Sun = 7 runs, 20 miles, 22 streak days
Weights M, W, F
Just plodding along enjoying running. Weirdly enough, Gamin seems to think my VO2Max is getting better. It’s moved from 41 to 44 since I became a pedantic plodder. I’m certain running every day and not overdoing it plays a role.
Have a good ‘ern!
Happy Independence Day! if you were me, you'd target the October half-marathon, then recover and start training for the 4-hour goal marathon. Disclaimer is that i'm training for a fall half-marathon en route to next marathon, so maybe biased. More conceptually.....you're the only one who can say whether this applies to you, but I think for a lot of runners it would be more motivating to have an interim race goal as opposed to months and months of focusing on getting the mileage up before your focused training block.....
Amkelley, I hope you got, or will soon get, some answers as to what's wrong. An old friend of mine is one of the contributors to that "loss of coordination in leg" thread you mentioned, and I know it was a real pain for him both to diagnose and to manage.
good week for me esp. since yesterday when our daughters arrived (from Arizona and South Carolina) for first post-pandemic visit
M 1:10 with drills and strides
Tu 1:30
W 1:05 w/ 10 X 1:30 at mile effort (1:00 jog) -- thru 400 in average of 88
Th 1:30 x-training
F 2:05 double
Sa 2:20 with 25:00 at marathon effort (thru 5800 meters at 24:54, so around 4:17/1000)
Su 1:40
have a great week,
Dave
Greetings to all!
CdB: great to hear you are in a good shape and ready for the upcoming championship. Hope you break the record that you planned and the weather does not intervene.
BigMango: long intervals under 5:30 testify to a great potential. No doubt your high mileage in hot and humid environment will convert to high performance when you are back.
Amkelley: so pity to hear about an additional problem you are facing. Hold on, perhaps this discoordination is just a temporary side effect.
Dhaaga: as usual, so impressive volume from you. I always feel a bit ashamed comparing my effort to what you, CdB, CM and many others are demonstrating. On the other hand, it’s motivating.
My “weekly progress report” now. Fortunately, somebody up there has switched off the 95F heat last Mon., and we are back to comfortable 70-80F here.
Mon: Off
Tue: 8 miles including 10x50 sec uphill on a sandy slope and then 2 miles @LT before calm down
Wed: 6 miles easy/moderate
Thu: 7 miles with 4.5 miles @CV pace in the middle
Fri: 5 miles easy
Sat: 10 mi LR with progressive from 6.5 thru 9 mile up to LT (then 1 mi calm down)
Sun: 6 mi with 1.5 mi LT in the middle
42 miles totally (for the 1st time this season) with speed work about 25% (of the total).
Though the above numbers are good for me, I am still not injury-free. As Amkelley put it: “If it ain’t one thing, it’s another”. Fully applicable to me. With the left Achilles permanently in background there were consequently right hip and left glute tendon since April. And now it’s metatarsalgia (I assume) in the right foot. It feels like I am stepping on a pebble by the area behind the middle toes. Assume this is because I was running for a long time in an asymmetrical configuration. Trying to relieve the (injured) left leg the right one got overloaded and stressed.
It’s not clear yet about the 10K race on the next weekend, but if it’s only pain not affecting the pace, I will run.
Happy running to all!
Happy 4th to all, whether in the US or other parts of the world. I got a lesson in training specificity this week. I spent the week supervising my 21 month old granddaughter. Her mom has gone back to work part-time, her parents currently are back east visiting their other kids and grandkids, and the local pre-school doesn't open until the end of July, so I happily volunteered to watch her from 8:00AM-11:30AM on week days. It has been a more or less continuous 3-1/2hrs of light core exercise every day. Even though I feel like I have run myself into very good fitness right now, by yesterday I was feeling pretty worn down by the week's activities. I skipped my planned long run for this morning and did a 45 minute very easy bike ride instead. 39miles for the week -
M- 7mi walk with strides
T- 8mi hills 9:38/mi
W- 6mi trails easy 9:15/mi
Th 6mi easy 9:48/mi
F- 7mi walk with strides
S- 5mi trails with my son 8:57/mi
Su- 45min bike
Good running to all!
Happy 4th of July to all.
After last Sunday's exhausting and limping long hike, I took most of the week on the bike and tried walking/jogging only one day, apart from walking the dogs 1-2 miles per day:
Mon: 23 mile bike ride, gym
Tues: 31 mile bike ride, gym
Weds: 31 mile bike ride, gym
Thurs: 31 mile bike ride, gym
Fri: 26 mile bike ride, gym
Sat: 7.0 mile walk/jog, jogging about half the distance
Sun: 31 mile bike ride, gym
My dog-walking gait felt stiff and lopsided all week. Oddly, when I tried jogging a little on Saturday the jogging felt awful as it has for the past six months, but it didn't feel asymmetric--it really felt much better than walking, except that it was very tiring. My husband has been carefully watching me walk and he's convinced that my only problem is a very stiff left hip--that it's not a lack of coordination but just an inability to fully extend the hip either backward or forward, caused by 16 months of inflammation in that joint. He may be right, and I'm now working on aggressive stretching and strengthening of that hip. We'll see if that helps.
Yesterday I woke up at O-dark-30 to travel 50 miles to the southwest to run in the Melba Olde Tyme Fourth of July Fun Run. Melba is a farming community just above the Snake River, and near the corner of Idaho adjacent to Nevada and Oregon. In a way like going back in time with a parade, car show, horse shoes, tractor pull, and chicken herding following the 2 mile and 6 mile fun runs. The town and surrounding communities really turn out for the day. I ran the shorter race, running about a minute slower than two years ago on the same course. The last 100 meters I unleashed a Hocker-esque kick on an 8 year old I was drafting. His parents excitedly exclaimed to the disappointed youth “You’ll get that geezer next year.” 🤡
I took a light week with my Saturday test. The race was a controlled effort with the last 800 meters considerably faster. Considering the lack of training time I was satisfied with the 16:55 effort. Mrs Igy continues to improve, she is now cooking all the meals, and doing all the laundry. I continue to do most of the housework, and help on the other chores where stooping or lifting is required.
Sunday: Off
Monday: 2 miles easy; mile interval pace @ 8:10; mile easy/walk
Tuesday: 1,000 yard swim
Wednesday: 2 miles easy; drills; 300m repetition @ 1:21 / 100m walk; 200m repetition @ 47 / 100m walk; 100m repetition @ 21 / 200m walk; 400m repetition @ 1:43; 800 m walk
Thursday: Off
Friday: 1,000 yard swim
Saturday: 2 miles easy; 4 x strides; 2 miles @ 16:55; 800m walk
Have a nice holiday.
Igy
Greetings, fellow 50+ers! Happy Independence Day to our U.S. citizen posters and a belated Happy Canada Day to our friends north of the border.
As I mentioned last week, this was a busy week with traveling and family duties which restricted my running total to about 12 miles over three runs. The weather proved to be a challenge, too, with a pretty tough heat wave for much of the week. I cut short my first run of the week because of the oppressive humidity. But things eventually cooled off and today’s run featured temps in the low 60s and overcast. Delightful!
Sun-Mon: off
Tues: 31’ CR + 12’ walk + swim
Wed-Thu: off
Fri: 43’ CR
Sat: off
Sun: 53’ CR; body wt ex + med ball routine
Enjoy the fireworks!
Headline if Igy was being targeted by fake news Igy attempted to beat a small child
Good week 3 runs 75,75,20 minutes
gym opened did a tread mill hill deal loads of fun gonna work that into my weekly training.
1percent grade 6:58 pace registred a heart rate of 147 which is about 70 percent of mhr but 147 feels harder than it did when I was 40. Funny same pace at 147 but a minute per mile slower on the racing at 65 than early 40s.
Hi all,
Greeting from across the pond. Happy 4th July. As announced the third copy week:
Mo 8x40m flying start on dirt, 4 miles very easy
Tu 1 h jumps and drills uphill
We 7 miles easy
Th 7 miles with 10k in 47 min, 4x100 m buildups with walk back
Fr 7 miles easy
Sa 3x100m, 4x200m, 3x100m all with slow walk back in 15.5-16.0s, 32s, 13.5-14.0s
Su only walking because of a painful ankle from last 13.5s in spikes. left ankle is not ready :(
Will keep it easy the next week to recover the ankle.
All the best to the healthy and injured.
Hi all,
Greeting from across the pond. Happy 4th July. As announced the third copy week:
Mo 8x40m flying start on dirt, 4 miles very easy
Tu 1 h jumps and drills uphill
We 7 miles easy
Th 7 miles with 10k in 47 min, 4x100 m buildups with walk back
Fr 7 miles easy
Sa 3x100m, 4x200m, 3x100m all with slow walk back in 15.5-16.0s, 32s, 13.5-14.0s
Su only walking because of a painful ankle from last 13.5s in spikes. left ankle is not ready :(
Will keep it easy the next week to recover the ankle.
All the best to the healthy and injured.
Ghost of Igloi wrote:
The last 100 meters I unleashed a Hocker-esque kick on an 8 year old I was drafting. His parents excitedly exclaimed to the disappointed youth “You’ll get that geezer next year.” 🤡
Igy, don't let him get you next year!
In one of the last 5K races I ran, a large holiday-themed December event in which many people wear jingle bells, reindeer antlers and/or Santa suits, I found myself running in a group with three small boys who turned out to be 8, 9, and 10 years old. I thought I had put them away with about 400 meters to go, but they unleashed nice kicks and all but one of them beat me. If I ever run that race again I'm looking for those kids, but I fear the 3 years of additional age for all of us isn't going to work in my favor.
Ghost of Igloi wrote:
The last 100 meters I unleashed a Hocker-esque kick on an 8 year old I was drafting. His parents excitedly exclaimed to the disappointed youth “You’ll get that geezer next year.” 🤡
Igy, don't let him get you next year!
In one of the last 5K races I ran, a large holiday-themed December event in which many people wear jingle bells, reindeer antlers and/or Santa suits, I found myself running in a group with three small boys who turned out to be 8, 9, and 10 years old. I thought I had put them away with about 400 meters to go, but they unleashed nice kicks and all but one of them beat me. If I ever run that race again I'm looking for those kids, but I fear the 3 years of additional age for all of us isn't going to work in my favor.
Greetings 50+ers. I hope you have a good July 4th. Following my 1500m a couple of weeks back, I have a mile race coming up this Wednesday. I can't say whether it will be better or not.
My first 50mile week for some time.
Mon - 55mins
Tues - 45mins
Wed - Grass session - 6x500m - average 110 secs
Thurs - 55mins
Fri - 60mins
Sat - track session - 5x200m, 4x200m, 3x200m, 45secs between reps and 6mins between sets - average 38.3secs
Sun - 55mins
Total 81km/50miles
Have a good week
amkelley wrote:
Ghost of Igloi wrote:
The last 100 meters I unleashed a Hocker-esque kick on an 8 year old I was drafting. His parents excitedly exclaimed to the disappointed youth “You’ll get that geezer next year.” 🤡
Igy, don't let him get you next year!
In one of the last 5K races I ran, a large holiday-themed December event in which many people wear jingle bells, reindeer antlers and/or Santa suits, I found myself running in a group with three small boys who turned out to be 8, 9, and 10 years old. I thought I had put them away with about 400 meters to go, but they unleashed nice kicks and all but one of them beat me. If I ever run that race again I'm looking for those kids, but I fear the 3 years of additional age for all of us isn't going to work in my favor.
When I was in my early 40s and usually in about 18:00 5k shape I was an expert on racing the young kids as my two boys got into running. I was able to hold off my older son until he turned 12, and my younger son until he just turned 13. The moment that testosterone production ramps up their improvement curve gets very steep very quickly. I'm hoping to get a shot against my now 10 year old grandson next year, but it may already be too late to give him some competition.
I didn't post here last week. So these are two weeks of my running.
M: off.
T-W: 7 miles.
R: 5.9km, 150m x 6 hill sprint. (42 sec for the first rep, 38 sec for the last).
F-SA: 7 miles.
SU: 11 miles.
M: off.
T-W: 7 miles.
R: 6km 200mx5 on track. (49 sec for the first rep, 44 sec for the last.)
F: 5 miles.
SA: off.
SU: Independence Day 5k race. 22:55 (1st AG)
So I did the first track workout since 2018 on Thursday, because I thought doing another hill sprint three days before a race might be too much for me. I was dismayed at how slow the first rep was (this used to my 5k pace), but I was able to get up to what used to be my mile pace by the end.
We had a perfect weather this morning (mid-60s, no wind), and I ran the fastest time on this course since 2016. The course has many tight turns and elevation changes for the first 4k, and I always find it hard to get into a good rhythm. But the last 1k is almost flat, and turns are gentle, so usually I get good acceleration there. I was behind another runner in my AG for most of the race, and wasn't sure if I would catch him. But I managed to pass him with less than 1k to go, and ended up beating him by 8 sec.
I am not sure when my next race will be. The race I did in 2018 and 2019 was cancelled last year, and I am not sure if they are having the race this year. I am hoping to race at least once before our club half marathon in September.
M. 60 min kayak.
3 km run, up the usual hill (160m elev.) too dark to descend the rocky single track so headed down fire access road and ended up falling pretty hard. Messy knee and a bruised hip. Walked 3 km home. Should've gone down the single track in the dark.
T. It took 4 kms of walking to get the knee and hip moving.
30 km mountain bike ride 89 mins, slow as I was pretty stiff. Also cold and wet and muddy.
4 kms of less steep running (100m. elev.) gentle pace 32 mins.
W. Ran up the hill and back (3km/160m) then ran the 10 km loop I often ride. 13 km in 84 mins.
10 km mtn bike pretty slow.
T. Up and down the hill for 3 km in 26 mins.
60 mins kayak.
F. Up and down the hill again 3.2 km in 26 mins striding the last 400 m.
30 km mtn bike ride same course as tuesday but 5 mins quicker. Very cold, toes and fingers numb on the last lap.
S. 10 km mtn bike sluggish 29 mins, zero deg.C.
Afternoon club running.
1.5 km warmup on the course in 10 mins and a trot up the steps of the Poppet Head.
6 km club race. Course is 750 metres down 750 metres back up (50 metre elev.) X 4. Time 31.45. Our top guy managed 24 min. At nearly 62 I am 30 years older than the 3 guys who beat me.
2.5 km jog to finish.
S. 12 km cold wet muddy mtn bike.
13 km slow muddy hilly (210m elev.) shuffle in the rain in 83 mins.
A late night watching BIG BEN climb to stage victory in the Alps.
I took a little literary license on my kick, there were no parent comments, and my kick wasn’t as good as Hocker. Not quite up to Charlie or Across the Pond, for that matter. And the younster may have even been only 6 years old.😹