50+ Masters Training and Racing Open Forum

M70 - 65kg

Mon - 40min

Tues - 35min

Wed - Mile race 5:41.7

Thurs - 40min

Fri - 65min

Sat - track session - 400m, 2.5min, 300m, 1.5min, 200m, 1min, 100m, 5min, then repeat all - averages 81.5, 57.5, 37.2, 18.7 secs - if only I could keep this up for 1500m or so

Sun - no running

About 54km/34miles for the week. I like the km measurements because they give me the appearance of running longer and faster!

Best wishes to all

Iowa bound wrote:

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.

True comment. I was just noting that those that have announced Ames as their goal are amazingly fit.

very sorry to see this news about your brother. Best to you and your family in your time of mourning,

Dave

Hey CDB that 10x400 at goal mile pace is not gonna happen;)

Off base need to add some vo2max as well as running economy

Past few years one workout a week:

3 weeks of 4x400 a bit faster than current mile effort then shorten the rest

easy week

2 weeks of 2 x 800 faster under 3 minutes rest to 120hr

easy week

1200 meter TT with the first lap way too hard goal of sub 4:30

Race

Just compiled my FIRST streak age mile time location

60 5:51 Hayward Classic

61 5:47 Hayward Classic

62 5:52 South Eugene TT video

63 5:53 South Eugene TT video

64 5:47 South Eugene TT video

65 5:xx Probably a TT at South Eugene

Quick updates on my wife and myself, but first my sympathies to Igy. Lost one of my brothers 45 years ago this month, still a sad moment. He was part of the process of getting me into running in the first place. A loss.

Jane and I ran our KCMO local "Four on the 4th" 4 miler on July 4. Quite a hilly course and a bit on the muggy side, too, though only 73 degrees. Despite us not having run anything longer than a very rare 2 miles since late April, she went 35:38 despite a brief walk for a stitch and another stop to retie her shoes (she always feels her shoes get loose after a mile or so), so that was worth 3rd of 23 in 60-64. She'll be 64 in a couple weeks.

I have felt a lot slower, and it showed, 39:39 for me, and 4th of 9 in 70-74. However, that was still an award in keeping with the "4" theme. So we now have matching etched drinking glasses. Didn't need more glasses, but not too often we both earn hardware. Need to turn my focus to longer runs to prepare for the Des Moines 1/2 marathon in October.

Have some travel plans soon, but decided against going to Eugene for the Oly Trials, sure wish we'd been there again, great efforts once again shown, inspiring stories about, sad to see about She'carri and Donovan Brazier.

This whole running/racing thing is relative to each individual. No you do not need to be fit to run any national masters race be it road, xc, or track. There are no qualifications. When it comes down to it, it's all about keeping active and having fun. Some take the races more serious. For me personally, I find much pleasure in being serious. I have always been that way. My goal is to train as hard as I can - right at the edge. And then setting high goals. For me that is fun. I suppose you would seldom see me at a national competition if I wasn't fit. Fault me if you want but that's just me. I'm all for the comraderie but from the day I started running 50 years ago I was a competitive runner and suppose I always will be. No, you don't need to be fit to race at nationals. There will be many competing that are there for just the social aspect and having fun. And for them that is great. I would encourage those that have never competed in a national meet to try one. They are a blast. There are many USATF national road and xc races coming up over the next few months. Hope to see you at some of them.

Nice racing Mike and Mrs. And thanks on the brother.

CDB, my sentiments. Looking forward to hearing about your races.

Igy

M. 3.3 km up and down the hill 160 m elevation gain 28 mins.

1 hour solid kayak session.

T. 3.6 km mixed it up by going up and down the steepest section of the hill a few times, 270 m elevation gain 37 mins.

32.5 km hilly muddy mtb ride 106 mins.

W. Sluggish 13.7 km hilly trail run weary from lack of sleep post night shift. Broke up the run by walking 100 metres after each km. This encouraged me to run the remaining 900 a bit quicker rather than just plodding. 84 mins.

T. 30 km drive to Greytown. 1 km walk to the start of the steep track up to Mt Black then 500 metre trot up to the top 80 m elevation gain, 7 mins. Walked down.

Then 6 km run with a few efforts up steep Melville's Lookout. 340 m elevation gain. 54 mins.

Then 1 hr kayak session then finished with the 10 km mtb loop (27 min.) I didn't do the previous day.

F. 30 km mtn bike 80 mins. 2d AstraZeneca jab then a cruisy 3.2 km trot on the railtrail before a family invasion and a late night (3am).

S. 10 km mtn bike loop 28 mins and 10 km rugged trail run 300m elevation gain 66 mins. My son's 30 th birthday bash in the afternoon which went on until about 7 am. I headed to bed about 4 myself for some broken sleep.

S. Club run in the morning.

3 plus km warmup jog and strides. 6.5 km hilly trail race. I would've expected sub 31 on this course but had no zip and ran 32 mins. Jogged a km to cool down.

I managed a couple of hours sleep from 5pm to 7 pm before my nightshift.

A solid week by my standards despite nightshifts, parties, vaccines and still having soreness where I bruised my hip when I fell 2 weeks back.

I have 2 more night shifts this week then my boss has asked me to take 4 weeks annual leave as I was accruing too much. I have been using my long service leave for our holidays so far this year rather than annual leave.

Maybe I can get a little fitter during the time off.

M: off.

T-W: 7 miles,

R: 5.9km + 200m x 5.

F-SA: 7 miles.

SU: 21.4km.

Back to hill sprint on Thursday after a track session in the previous week. The first rep was 58 sec, and the last one was 54.

I decided to run outdoor on Sunday instead of treadmill, since the weather was milder. It was still hot and humid, so I had to take it slow. Plus, I could have watched the Euro final, if I had run on the treadmill.

Igy, my condolences.

CDB nicely put! But here is the problem yes there are several problems .

Left brain

Serious slower runners are being exploited

1.Top dogs get fed everyone else sucks hind tit , I get dropped before the gun goes off

2.The old why train so hard when I suck so bad dances around in my head

To remedy this we need to eliminate order of finish instead have

Everyone is a winner awards . After each event all participants receive a gold medal and a hug

During the race you are not allowed to pass without permission.

A larger social issue Skinny People

Skinny people make overweight people self conscious so skinny people should put on some weight or at least wear baggy clothes

I officially started my buildup to Charlie's annual Mile TT to be held when I am good and ready:

2x100 23,22 equal distance jogs

2x200 44,43 edj

400 79 felt like I could do 4 of these with 2 minute rest but since I was wondering best not to find out.

I have never bought into the notion that dedication and achievement is something to be ashamed of. Or, that everyone deserves a participation award. On the contrary, I find that mentality undermines the progress of a society, and the achievements of those that inspire greatness.

Thank you.

“A larger social issue Skinny People

Skinny people make overweight people self conscious so skinny people should put on some weight or at least wear baggy clothes”

I saw some lady last week with a scowl on her face. Obese, with a t-shirt proudly emblazoned with “Big thighs and an attitude to match.” Celebrated by some in our society for some unknown reason. I suppose proud to be a slob.

Ghost of Igloi wrote:

“A larger social issue Skinny People

Skinny people make overweight people self conscious so skinny people should put on some weight or at least wear baggy clothes”

I saw some lady last week with a scowl on her face. Obese, with a t-shirt proudly emblazoned with “Big thighs and an attitude to match.” Celebrated by some in our society for some unknown reason. I suppose proud to be a slob.

Being overweight does not make one a slob.

In regards to tapering, I have found it much easier when the base of conditioning is very broad. On the other hand, without that broad base, an aggressive tapering can be counterproductive.

Just turn up and race. No need to add to your training to race 5 k and risk a training injury. Start at the back of the pack and work your way through.

Bertrand wrote:

Ghost of Igloi wrote:

“A larger social issue Skinny People

Skinny people make overweight people self conscious so skinny people should put on some weight or at least wear baggy clothes”

I saw some lady last week with a scowl on her face. Obese, with a t-shirt proudly emblazoned with “Big thighs and an attitude to match.” Celebrated by some in our society for some unknown reason. I suppose proud to be a slob.

Being overweight does not make one a slob.

Most Americans are lazy and stupid. Obesity rate in the 20-45 y/o range is over 40%. Being obese is a choice and it’s really easy just to let yourself go because we’ve created a culture steeped in lack of personal responsibility. Obesity is a scourge from a health care utilization perspective. At the end of the day most people who are fat have decided that that’s the way they want to live their lives. It’s a detriment but unless we begin to penalize and ostracize it like tobacco use we won’t see a change. Many Children are growing up obese and will probably never know what it ever meant to be normal size.