50+ Masters Training and Racing Open Forum

Greetings, fellow 50+ers! I hope all had a happy and safe 4th.

The weather here was decidedly “coolish” this week though the hygrometer readings were still in the tropical range. As such, I was able to record a satisfying 20.8 miles of actual running for the week with a couple of “speed” sessions. As always, there were a few little niggles, but nothing to stop me until yesterday when my calf tightened a bit within sight of my destination and I decided to walk in the last few yards. I gave it a bit of a post-run massage and will do so again today. Hopefully it will be ready to go tomorrow after today’s scheduled day off. Time will tell!

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

Mon: off

Tues: 52’ CR w/ utility pole fartlek (4 x 1 on / 3 off); body wt ex + med ball routine

Wed: off

Thu: 53’ running (3); 16 oz. curls

Fri: off

Sat: 55’ CR w/ utility pole fartlek (5 x 2 on/off); body wt ex + med ball routine

Best to most!

KPxpdx That 1:44 has me recalculating......You are FIT!

CDB Great last hard week those 1ks plus hills is a great indicator!

Looking forward to watching AIMES!!!!!!

Training

Treadmill hills this week 3x with 1 hard session

One hour slog in the sand also very fun

Rest was bike walk row

Turning Sixty Five

About 7 weeks out to my attempt to add to my 60+ sub 6 mile streak.

Time to do a deep dive into senolytics

Fisetin , Fasting or both?

Fisetin I already eat a ton of strawberries as I am convinced nutrition from food comes first before supplements. I do take quite a few supplements as well. For example NAD boosters NR,NMN and Niacinamide. low carb Mediterranean

Fasting I did Longo's FMD twice 2 years ago totally rebooted me but took awhile to recover I still do time restricted eating 18/6

Onward!

KP- Man you have some wheels. Good luck with your taper and your final two tests.

Charlie- One mile workout that was a staple for my hs distance runners was to do 4-5 weeks of 10x400 with a 200 jog. On their final 400 workout, what they could average is what they normally could race the mile at. Sub 6 at 60 is a great goal.

Almost no attempted running this week as I set off with husband and dogs for our first backpack trip of the season. I had no idea how my newly awkward asymmetric gait would affect my ability to hike. It turned out I felt largely OK houling a pack slowly up or down steep rocky slopes, but bad on smooth flat stretches where I should have been able to make good time. It was already hot on the first day and getting hotter, so we cut back on our proposed itinerary for the last two days. I had no problem doing the hike but I fear a somewhat tougher route would have wiped me out.

Mon: 7.0 mile walk/jog at 11:34/mile, gym

Tues: 28 mile ride, gym

Weds: 8.0 mile mountain hike at elevation. Finished at 1:30 pm under a blazing sun.

Thurs: 5.5 mile mountain hike. Finished at 10:30 am and already hot!

Fri: 2.7 mile easy hike out between 6:30 and 7:45 am--not hot, but not cool! Spent the rest of the day indoors drinking as our high hit 108.

Sat: 31 mile bike ride, gym. Low 73, high 111.

Sun: 31 mile bike ride, gym later. Low 75, forecast high 111.

I guess I’ll try walk/jogging again tomorrow although it’s again supposed to be brutally hot. At least I can start well before sunrise.

Isles2279, ~115 miles per week seems like one heck of a lot of running, particularly if you’re not very fast. How many hours per week is that? Until I came down with rheumatoid arthritis 16 months ago I was running about 70 mpw and folks thought that was a lot. At that time I was pretty unhappy at the dropoff in my performance from a 1:35 half-marathon at age 53 to around 1:50 at 61. Little did I know I’d be unable to jog more than a block or two at 11-minute pace by age 63. Enjoy it while you can!

Orient, good job on winning the 10K. Geezer power!

Good luck to those of you racing in Ames.

Yes. I'm still doing it now. 16.78 miles/day Sun-Fri and 14.65 on Saturdays. Just about ready to cut it down by half but haven't yet.

Congratulations to the the recent racers on their solid efforts and good luck to KPdx, and CDB at track nationals. As of yesterday I am 6 weeks out from the start of our local XC series. If I can continue to stay injury-free and at this weekly mileage I should start the season with my best build up in about 10 years. 56 miles for the week -

M- 7mi walk with strides

T- 8mi with AM 6mi hills 10:27/mi and 2mi easy Lunch run

W- 10mi with AM 4mi easy 9:32/mi and 6mi trails 8:52/mi at Lunch

Th- 8mi hills 10:06/mi

F- 7mi walk with strides

S- 6mi trails 8:13/mi

Su- 10mi trails 8:43/mi

Good running to all!

OGII looks great! Will be a fun xc season.

CdB, KP deeply impressing.

Orient congrats.

Charlie: you are an experient of one.

All others my best greetings.

Isles: when I my BS radar is wrong, please correct me.

Here my fun running from earth:

Mo 7 miles easy

Tu 1 h jumps and drills uphill

We 7 miles easy

Th 7 miles with 10km in 46 min,4x100m buildups

Fr 7 miles easy

Sa 6x200m in 37s with 90sec jog, 4 miles easy

Su 1:30h easy hills

Took the pressure from the sore ankle. Its a longtime issue, probably from wrong training decades ago. Need to restructure my week to move fast running on dirt. Ankle ok with 35s per 200m on track. Life goes on. Saturday was cut short because glycogen depleted. Sunday all fine again.

Have a good week and successful racing or tapering to the competitors.

nice going! overall W in an impressive time, and you showed adaptability after needing to switch to Plan B.

I had a fun week of training -- able to get workouts in before our visiting kids would wake up, so I didn't really miss anything:

M 1:30

Tu 1:40 with 20:00 at half-marathon effort (sampled mile in middle = 6:34)

W 1:20

Th 50:00 + heartbreaking one-stroke loss to my daughter in miniature golf (putt-putt needs age grading!)

F 1:05 w/ 5 X 2:30 treadmill hills (2:00 jog)

Sa 1:15 + 1:00 x-training

Su 1:30

have a great week,

Dave

Good afternoon from Eagle, Idaho. It was a tough week. Mrs Igy is fine, and pretty close to normal; gaining strength daily. Shortly after I posted last week I received a call from my nephew that my brother had died. My brother was asthmatic, and he was being treated for a respiratory infection. In fact, the week before his passing he had exchanged texts with our daughter about his illness. Of course we were shocked, with him appearing healthier than the average 73 year old.

I immediately got a flight out within hours of the call and headed out to the desert of Southern California. For the next four days I helped his son and daughter to sort through his house. I brought my running gear, and even though I had time in the morning to run, I just couldn’t muster the energy. Once I got home I managed 1,000 yards swimming on Friday, on Saturday joined our running group for a warm-up, cool-down, and in between 4 x 250m repetition pace @ 59, 57, 54, 54. It seems like I am at the age where life frequently takes unexpected turns. At least I am able to roll with the blows, and move on. I hope to step right back into my routine, see where things go.

Good luck to those competing in Ames.You are amazingly fit. To the rest, have a good week.

Igy

Igy,

I am saddened to learn of your brother's passing. It seems the energy you mustered to drop everything to be there for your brother's family was no comparison to running. Bless you.

Igy:

My condolences. It's always especially painful when happens unexpectedly. Seems to be a tough season for you, but good to hear Mrs. is getting better and better. Hold on.

Igy,

You have gone through some challenging times. Sorry for your loss.

Igy ,

Glad your wife is doing well.

Sorry for your sudden loss.

Thanks everybody. Such a whirlwind couple of months I misstated my brother’s age. Today would have been his 75th birthday.

Good luck in Iowa Coureur des bois. That not a lot of recovery time. That 5&10K sounds like one tough double.

I have a friend from college circa 1976/7 that is now 62 and will be competing in his first track race in a couple of decades. He is in the 1500, but ran a couple of certified road miles last year in 5:14 and 5:08 and he thinks he in better shape now. So he should be competitive.

He and I went to the USATF Midwest Regional Meet yesterday in Geneva, Ohio held at the SPIRE facility. Great track and very well run meet.

I ran my first 1500m in a meet. I had run miles (1609m) on both indoor and outdoor tracks and several certified road miles, but never in 48 years of running have I done a 1500m. Went pretty well without specific training except some weekly solo 200 workouts, strides, and a few up tempo runs within my 50 mile weeks.

Doubled back a little later with the first 800m since 1974 (it was actually the 880yd back then, but close enough) Again won my age group but more satisfying is the WMA age calculator says that it equaled a three second improvement over my 17 y/o self. Gotta take improvement where you can find them. Felt surprisingly fresh this morning

My 200 and 400 splits in both respective races were almost dead even, I was pleasantly surprised by that as well.

This morning I ran a little no time fun run in Ann Arbor and got to jog behind some "Big Dogs" who were doing their morning shake out: Nick Willis (2x Olympic 1500m medalist), Hobbs Kessler (HS phenom) , and Mason Ferlic (winner of this year's OT in the Steeplechase) Ferlic, IMO get a bad rap on the LRC boards, but he tells it like he sees it and doesn't pull punches. Luckily they were jogging at just under 8:00 pace so it wasn't a push to keep them in sight and not struggle after racing and driving yesterday.

Ended my 51 mile week this evening with a very easy ten miler.

Now to continue refueling and re-hydrating. If I don't work at it my weight keeps slipping. Light is good, but too light is never good. Pizza sounds good. But so does Mexican...Yes, Mexican it is.

Have a good week all!

Rtype, I had a fairly severe reaction to my COVID-19 shot, but it was a walk in the park compared to the shingles vaccine. Glad you have one behind you. I shudder to think how painful shingles must be if that is the better alternative

Condolences, Igy. I love being 50+, but mortality of friends and family is a big downside.

Correction to my post above above ^^^^ Mason Ferlic made the Olympic team by finishing third at the OT. But making the team in my book is like 'winning' lol

Nice job and some big names you were running with/behind. Fun. Keep up the good work.

Ghost of Igloi wrote:

Good luck to those competing in Ames.You are amazingly fit. To the rest, have a good week.

Igy

There's a misconception that one has to be incredibly fit to run at Nationals. It's just another meet and, at our age, it's about having fun and getting to reconnect with folks you hadn't seen in a year...or two. Just today, I heard from two track runners that didn't sign up because they didn't think they were fit enough.