50+ Masters Training and Racing Open Forum

Forgot to post my training week after commenting on the great performances last week by posters on the thread.

My week:

About 50 miles running with one short but fast interval session and a 27 minute hard TH up and down rollers.

Interval session - 1 mile at 5:25 but would have been 5:17 if it wasn't for a hill the last 300 meters, 1/2 mile @ 5:05 pace, 400 in 70 secs and some strides after.

Threshold up and down constant rollers. Forgot the pace( not fast) but it was my best 25 minute power (340 watts ) since I started using power.

Not a bad week for a mere mortal unlike some of the runners here.

Speaking of good results, you are one of the best in the World. Quite impressive; your training as well.

Great recap KP. Congratulations on overcoming the challenges. Good racing, also.

Igy

KP- WOW! You definetely held your stuff together to go through that ordeal. Way to go. Way to come back. I saw your race and you were hurting but never never gave up. I could tell you really wanted it. Yes a well deserved silver medal. Congrats. You certainly dug a lot deeper than I did in my two races. You inspired me. Lesson to be learned.

What a mess, KP. Nice job holding it together. I just found the aborted race on the archive of the full day: https://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=6668&year=2021&do=videos&video_id=306294 at 1:43:32. The youtube clock had you at 2:16 at the 700 (4:51 pace, I think). So your second race at almost the same pace is all the more spectacular. (I'm sure your kick would have looked a lot different 20 minutes earlier, however!)

Fifty-Six wrote:

What a mess, KP. Nice job holding it together. I just found the aborted race on the archive of the full day:

https://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=6668&year=2021&do=videos&video_id=306294

at 1:43:32. The youtube clock had you at 2:16 at the 700 (4:51 pace, I think). So your second race at almost the same pace is all the more spectacular. (I'm sure your kick would have looked a lot different 20 minutes earlier, however!)

Hey 56 thanks(time stamp was helpful ). This was interesting enough that I wanted to rewatch what was probably the latest restart in T&F history.

Fired up !

Mid week bump

DHaaga Happy 60th and nice mile. Now I gotta obsess on TT faster than 5:44.6;) on my 65th in a month. I might have to wear the DFs. Just call me

https://youtu.be/pcFSOnumgZA

Across the pond My first running steps in Dragonflys was Yeah Buddy giddy up. I only ran 2 x 100 but they felt about 1 second faster over the 100 at 800 effort! Then I did a 100 close to all out .36 seconds faster than in flats...not so great. I suspect the Dragonflys work for some more than others. I also suspect Dragonflys do not help when sprinting. So in a 1500 wearing DFs better for endurance types rather than sit and kickers.

Igy Nice 100s and 200s , why not try 300 or 400?

Charlie,

Thanks. My thoughts exactly. Tomorrow I plan to do 2 x (100m-200m 300m-500m) with the 100m and 200m at 400m goal pace and 300m and 500m at 800m goal pace. I was tired yesterday, so took the days off. Hopefully with the rest I can crank out some good longer reps.

Igy

Igy, thank you for those encouraging words. The last 18 months have been a roller-coaster. Hamstring problems at the beginning of March 2020 brought me to a sudden halt and for 12 months every attempt at a comeback ended in tears. The current comeback started in March 2021 with 5min jog/1min walk for 30mins or so and built to continuous jogging. I've not previously had a coach, but I joined the club middle distance group in April and built up to their full workouts, but at my pace. We are exceptionally lucky to have a former Olympian as lead coach who has been able to help me back to fitness without further damage.

Hi Charlie

.36sec over 100m is 5secs or more over 1500m/1 mile. That's very significant for me. I am running 3000m this weekend so I will have a better idea of what the DFs can do, but a free 10secs would be more than welcome.

Across the pond: greetings from across two ponds further East - quite an impressive come back! You definitely had a very solid background that helped you stay afloat for 12 months and then restore the form in a few months.

Charlie: With regard to your recent tests, I have a stupid question as I never ran in spikes. Just for my curiosity: what is an average delta in per km or per mile speed comparing running 5K or 10K in spikes on a track with a good cover vs. flats while running on a road (assume the road course is not hilly, no tight turns).

I think it is not more than a couple of sec per km (3 per mile) if any, isn't it?

ATP I am a fan, 3000 will be interesting. Good Luck!

Orient Never raced further than 1500 in spikes. Hard to say but felt like faster turn over and better push off maybe 2 seconds for 1500 flats vs spikes for me. The last year I switched to 800 for the first time. Spikes made a bigger difference so did the quality of the track. For example on an old worn out track I ran 2:34 a week later I ran 2:28.1 on a decent tartan track(South Eugene High School) So 6 seconds faster maybe 3 of that was the track . Longer than 1500 get the Dragonflys as the general consensus is they are ezr on the legs and most run faster.

At the end of the day I think faster shoes is a good thing for the sport . Run faster with fewer injuries without needing braces at 60.

Igy 800 approach I just came up with that I might try for next Spring

First let me say:

I am a firm believer that each person needs a unique amount of stimulus to reach peak fitness too much or too little leads to poor performance /injury

Base and Peak

Base

Here is a strategy I might use during base

8x100 at goal 800 pace Heuristics run using 800 effort least amount of rest

start with R of 20 seconds if too easy cut to 15 if I miss add 10 seconds

Run relaxed no grinding to hit the splits

Once I get 100 down to turn and burn I increase the distance to 200 at goal 800

4x200

using the same ideas

start with R of 30 seconds adjust the same way as the 100s

Peak

A few months out of goal 800 race I start taxing energy and waste systems:

3x300s progressing to 2x400s

Charlie,

I believe in that approach, and doing that to a degree now. The addition being timed tempo sessions to improve anaerobic threshold. It makes sense to me to preserve or enhance the ability to run fast as you age. This for general health as well as biomechanical function.

Igy

since thread is bumped for mid-week, met a friend and did a workout today ("Deek's Quarters") of 400/200 float, with the reps at 5:50s - 6:00 pace (87-90), and floats at 7:00-7:10 (52-55). Covered the continuous 4800 in 19:00. Followed with 2X 200 in 40, 37. Mere mortal times but felt decent.

May have mentioned that I tried the dragonflies last spring, with mixed results. The initial tests like Charlie, just a couple 100s and 200s, felt great. Tried them in 3000 and 5000 m races--but in midst of marathon training block--and didn't feel like they did much. However thinking my paces were too damn slow (ca. 6:00 for the 3000, 6:05 for the 5000) to get much bounce. I'll be trying them in a mile soon, and a 3000 a couple weeks later. More rested and ready to go faster than what I did in April/May.

Hi, everyone - if you missed it the badass women in the 55-59 came back and set a world record in the 4X400 4:37 down to 4:23.26. Sue MacDonald, to Lisa Vaile of New Mexico to Michelle the to Roxanne Brokner... splits 64ish 70ish 64ish and 64ish. Michelle's track season is over now. Started the season with two AR's, won the Masters Games 800, a 5k road race a 10k dirt road race, ran 64.56 and finished off with two more AR one with a 102+ age grade and WR relay. She had a lot of fun with her teammates from Greater Philadelphia TC. Cross Country is next!

Great year indeed!

Well deserved, and best wishes in your 3k.

Great year indeed!

Michael, congratulations to your wife and the other relay runners. 64ish 400s for women 55-59 is really impressive.