Congrats to the wife. So many fast runners are a part of this thread. Motivating!
Boring question for everyone, considering all the stories and accomplishments of late by runners here.
What about a four month block of only HIT for my hard days (30 sec to 1 min ints)? Almost exclusively on steep inclines. I never get injured going up. Rest of training will be around 9 hours/week of very slow jogs through the countryside.
My focus the past few years has been HM and marathon . I'm burned out of TH, tempos, and MP runs here with the dogs ( bitten twice ) and the unforgiving terrain. The area is great for casual runs and I enjoy easy days. In the past, pace motivates me during hard sessions but when I'm going hard through constant big rollers and seeing TH pace +30 seconds on the watch, it demoralizing. No races here probably until next year because Covid has finally come to SE Asia and good time to experiment.
My twig legs might benefit from short HIT training. Could start to look like a runner which would be cool. I'm always looking around me at races thinking, wow these guys sure look fast and intimidating compared to my skinny legs and bulky upper. Doubt 4 months would change my body composition much but maybe a little.
Congrats to the wife. So many fast runners are a part of this thread. Motivating!
Track & Running Friends For Life,
Thanks for the support for the USATF Nationals at Iowa State. I am super happy with the two medals and two days of highly competitive 800m, 700m, 1500m true championship racing in the Men's 60-64 group on the Cyclone's track.
The Bronze 800m in 2:19.19 and 91.4% age-grade was so good to be rounding the final turn with four and chasing down the 400 runner-up. Less than 2 seconds separated the gold from the bronze. So Fun!
The first 1500m was bizzare!
That 1500m redux was easily the biggest challenge I've had as a Masters, Collegiate, High School athlete. The 2005 World Championships in Spain with 5 rounds in 8 days 800/1500 was tough but yesterday was the toughest. After a terrific feeling sit-in-second strategy ready to run the hardest lap 800>1200m the officials pulled us from the race due to no clock running! WTF!! Why did it take so long? Everyone freaked; we were like who cares about the time when it's about position and racing against people from this line to the finish line. Alas, too late, we were halted for a restart. I mean damn that's a nasty warm-up, especially in the heat and humidity. Three things helped me regroup.
First, one of my track-friends-for-life (Stephen Chantry) grabbed me to say "KP you are the most experienced runner on the track. Shake it off and just do exactly what you did again".
Second, as a retired Nike Running guy and now a High School Track & XC Coach for Rome HS I thought to myself...
I am going to want to tell this story to student-athletes about HOW to think nothing but good thoughts, and never, ever, give up in any race. Another example, and definition, for my favorite action phrase, RACE WITH CONFIDENCE.
Third, I reminded myself how well my difficult solo track workouts went these last eight weeks and said to myself...
this is just another 'Monster Workout' where I do for example 2 x 800m hard with a long recovery.
So after about 20+ minutes, we toed the line again; still in our sweaty singlets and tightly laced spikes. The redux went as planned through 800m - me sitting on the 800m Champ from Minnesota, Rob Class. But damn y'all the 3rd lap was hard for me. I started to fall apart. I tried to surge to hang onto the leader several times. It sorta worked. But I could already feel my arms going dead and we still had the bell lap to go. I have yet to watch the film but I'm sure Rob smoked me the last 300 and the pack was catching me. I felt the challenge for the Silver Medal the entire home straight. I recall arms pumping harder than my legs would and leaning at the tape to hold off David Westenberg; barely. And then I went to all fours. An earned Silver Medal 1500m in a new M61 PR 4:55.10 to add to the FUN & FAST Bronze Medal in the 800m the day before. Later at the airport bar, I could barely hold an Iowa brewed IPA my arms were so wasted.
I'm ready to tell the story of physical and mental fitness requirements necessary to WIN a Championship Medal of any color, ANYWAY, ANYHOW, ANYWHERE, I choose (fave early The Who song). I reckon one could spin the tale several ways; such as defining the word perseverance from the past few years of a 27-year Nike retirement, a 32-year marriage retirement, a 3-year athletics racing retirement, and that COVID-culture we ALL need to be persistent in doing something despite difficulty or delay in achieving success.
May we all learn HOW to RACE WITH CONFIDENCE.
KP, Kelvin, Kevin
Sorry I missed your race and drama. I was competing over at the javelin. I did see you before the 800 but didn't get a chance to say hi since I was warming up for my 800.
KP: what a dramatic situation, I read your story like a thriller. Tons of unexpected sadism from the organizers, much more time to recover was necessary before the re-start. And you had overcome all these trial and tribulations with such an impressive result, awesome!
So is everyone enjoying the Olympics. I love watching gymnastics, table tennis and of course track. Got up this morning early and watched the 10,000. Very exciting.
So I surprised myself this past week. After racing the 5 and 10k a week ago I planned on running easy this week. Got in a couple of 10 mile runs feeling great. So this morning decided to do a bit of a workout but nothing to difficult. I planned on doing 4xmile at 6:00. I figured that would be a good shakeout workout following my 10 k a week ago. I ran my first one in 5:53 and 2nd one in 5:55. Keeping the effort controlled I ended up running 5:49 and 5:47 all with 200 jog between. I followed that up with 4x200 36-37 seconds. I do believe that my fitness enabled me to bounce back quickly after my national races. Looks like the Covid is on the rise. Hope it doesn't interfere with up-coming national races that are scheduled.
Running during COVID took its toll on me.
When I finally could race, I lacked the attack mode and race adrenaline. I knew a change in training was needed.
After a disaster of a 13.1 in early March 2021, I read 80/20 Running by Matt Fitzgerald three times over a long weekend. Decided to take the advanced marathon plan for a spin.
From April 5 through July 23, my easy runs were slow for me (12:00 pace which was @ 70% HR for me, gettin down to just below 11:00 pace, same heart rate, despite the onslaught of summer heat and dew point) and the workout days were at half marathon pace at first, getting down to 10km pace, @ 85% HR).
Averaged 54 mpw on six days running each week.
Long runs were 2:45 - 3:15, average pace was 11:00 per mile @70-75% HR. Bottom line:
BQ’d at the marathon. Haven’t raced that fast in over 18 months.
Now I’ll take the half marathon plan for a spin with some slight adjustments. Curious to see what the paces will be at the same heart rates as the weather cools.
When at rock bottom, taking the pressure off the training works. Ask for it by name.
This traditional approach works! Congrats on the PR.
I take a similar approach when racing but probably go a little to hard on my hard days and rarely reach 20% for faster stuff (90/10). I seem to always take 10 seconds off my true TH, MP, and int pace and convince myself it is accurate. My easy days are ridiculously slow and my weekly volume is much higher than the vast majority of masters ( albeit includes 20%-50% x-training ). Those long runs you're doing seem excessive but seem to be working.
The long runs are easy and time on feet. When I hit the 18-mile mark of the marathon, I don’t suffer from fatigue and able to maintain the race pace.
I try to hammer the harder workouts and seem to come up short. I don’t sweat it too much cuz I am one of those who races faster than my training times. Doesn’t mean I don’t try and try.
I don’t cross-train, though I do stretch and strength train. This last 16-week session was 78/22. Close enough.
Congrats! good to hear that your hard (and smart) work paid off.
High-volume last week of July for me in less hot/humid weather and with lots of Olympic watching mixed in. My early-to-bed/early-to-rise (ever since my days as a newspaper carrier in grade school) tendencies should pay off again tomorrow with US women's soccer vs. Canada on the docket for 4 am eastern
M 1:30 double
Tu 2:10 double
W 1:00 with 6 X 3:00 (2:00 jog) hill repeats on treadmill + 30:00 x-t
Th 2:10 double with drills and strides
Sa 2:40 with last 40:00 at marathon effort (pace unknown, not on marked path or track, but felt roughly right)
Su 1:15 + 1:00 x-t
have a great first week of August,
Happy August, fellow 50+ers! The good news is that summer is still not quite to the halfway point. There’s lots of fun in the sun left!
Well, at least that’s when the sun is shining. This week began with the return of western/Canadian wildfire smoke. Folks were actually calling their local FDs thinking it was something nearby because it was so dense. At least it cleared out at mid-week allowing for 22+ miles of actual running. Was happy to get in a “high mileage” week as there are some things on the upcoming schedule that will likely limit things for the next fortnight or so. But still, life is good!
Mon: 52’ CR; swim; body wt ex + med ball routine
Wed: 63’ CR w/ utility pole fartlek (6 x 2 on/off); body wt ex + med ball routine
Fri: 63’ CR; body wt ex + med ball routine
Sun: 53’ CR; body wt ex + med ball routine
Best to most! 🤡
Greetings to all!
Three previous weeks was a difficult time for me. My 92 y.o. father fell from his wheelchair a month ago hitting his head on the floor, and though the injuries did not look serious, the accident had an avalanche effect on his weak health and he passed away 2+ weeks later. Thus, some sporadic running only during 07.12-25, mainly to calm down after hard and nervous days. Started picking up things at “all fronts” this week only.
Thought it was time for analyzing some mid-season results. My goals for this year were 19:20-19:25 @5K and 40:00-40:10 @10K. To make it happen, hoped to reach 45-50 mpw. The latter plan failed totally – my average for the period April-July is 35.4 mpw only (switched from skiing to running on Apr. 1). I feel I always run at the edge beyond which the injuries (that are bearable so far) will show the red flag for racing.
Nevertheless, 19:10 @5K was set in late April (in a very uncomfortable cold and rainy weather conditions). Quite opposite for 10K: made 39:34 at 86F three weeks ago. So, the goals are overfulfilled and I am afraid of pushing further. Maybe it’s better stay at a plateau for some time?
I see now how important it is to stay healthy being 60+. Ran considerably more in 2020 (av. 41.7 mpw for the same period Apr-Jul), but suffered from injuries much more and the results were worse.
As for 80/20 principle, I was always more at the speed side. No matter how many miles result in a week subtotal, the higher priority is to have one hard interval workout (5x1K or 4x1.5K or 10x50 sec uphill) and one tempo+ 6-8K at LT or slightly faster pace.
Best wishes to all, stay healthy and injury-free!
Orient, I'm very sorry to hear about your father. My condolences.
I feel like I've aged about 30 years in the past 1.5 and I don't see any end in sight. The pain in my forefoot has pretty much resolved but I still can hardly walk, much less run. When I try to walk I find myself limping severely on my left leg even though there's little or no pain to cause a limp. My left leg insists on straightening out completely, locking the knee and pointing the toe, so I'm "goose-stepping" with my left leg. This causes all sorts of other things in that leg and foot to get sore within a quarter-mile or so. I can't figure out whether the weird stride was originally caused by an injury and now I can't break that habit, or whether the weird stride started first and caused the foot injury. In any case, I now seem to have a bad case of "runner's dystonia" which affects walking too. Thank goodness I can still ride a bike (209 miles last week) but I wonder for how much longer.
Next week is a doozy. I'm having a colonoscopy on Wednesday and then seeing an orthopedist on Thursday. I think there's about a 5% chance that the orthopedist will have anything useful to tell me, but that's where I'm going to start.
Meanwhile i'm enjoying the Olympics. The T&F prelims fall nicely in the 5-8 pm time slot on the west coast, and I got up and turned on my computer early enough to catch both the last two laps of the men's 10,000 several days ago and the men's 100m final this morning.
I hope your Julys were better than mine!
My LA Examiner paper route was afternoon, except Sunday. However, the Santa Monica Track Club had me at the the track at 6:30 am Monday thru Friday. Then as a coach replicated the same. And as a masters before work at 5:30 am. Easy to keep the routine going in retirement.
Congratulations to mo pac and the Australian Olympic Team. Great team spirit, and results show it.
I am forced to take a step back and rebuild. I hit a speed bump early in the week with fatigue and right calf tightness. For the season tapped out the speed component. Fall training will start a few weeks earlier than originally planned.
Have a good week.
amkelley, hopefully the doc will observe you walking and jogging, rather than a static examination.
Orient sorry for your loss
AMK sorry you have been hit with so much healthwise
Igy too much too soon? Anyhow nothing wrong with getting an early start.
Dhaaga I enjoyed an early morning paper route. My brother also had one. My mom would drive use on Sundays. We would put all the big Sunday papers in the trunk , she would drive slowly and we would run the routes. We knew each others routes. It was a good workout. Afterwords my mom would make us waffles from scratch until we were stuffed. The good old days!
Training towards my annual goal of a sub 6 at 65
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
Buildup to sub 6 attempt 2021 workouts numbered
7-12 switched to daily 40 minute ez jogs in sand or on tm vs longer harder 2 times a week
7-12 #1 Old wavy 22,21,44,43,79 with full recovery the 79 felt like 800 race pace
7-16 #2 16x100 5sec recovery old football field average 19.high felt good finished at 180hr
7-17 #3 4x20 seconds 200/400 effort 40 seconds jog R
7 minute progression on bark last 400 1:32 (50/42) HR 168 60 secons later 120
Charlies got a new pair of shoes DragonFly DFs
7-20 #4 DFs old wavy 2x100 altra oneone 19high 2x100DFs 17hish 100 stopped start 15.90
7-22 #5 Road 2x800 R 2 minutes 2:54,2:43 HRMaxed at 158HR felt good
7-26 #6 Treadmill 4x30secs R 4 minutes 6percent 10mph finished with 0 percent for 30 secs at 12mph
7-29 #7 Treadmill HLT 3x5 minutes 5 minute rest HR 164 with a MHR of 190 Rust but finished strong 6 percent 8mph , The 6 at 8 felt too hard so tried 3 percent 8.6 for the last 2 just right!
8-01 #8 Deep hilly sand at MP for an hour felt good afterwards
We I have 4 more weeks , ready to roll now but I might try and get a bit fitter probably going to do a 1200 in 2 weeks to see how close to 4 flat I can get LOL or maybe not?
CDB: Dang, nice “keep”, like Rob de Castella used to do 8 400’s every single week 52 weeks a year to stay at a high level of fitness 100% of the time.
Orient: My sympathies on the loss of your father. Take care.
amkelley: Sorry you continue to have troubles. So frustrating.
Olympics: It seems the TV schedule is so screwy I cannot keep up when stuff is on. I end up watching it on YouTube.
Mon = 2, easy, 95 degrees
Tue = 4 easy with my running group, 95 degrees, but shady
Wed = 2 easy, 93
Thr = 4 easy, 95
Fri = 2 easy, treadmill, 97 out, 102 heat index
Sat = 4 with 3 @8:40 pace.
Sun = 5 easy with training partner
23 miles, 50 streak days.
I have not run a step faster than 11 min pace since April of this year, until Sat. I have been content to just plod along enjoying the run. But I have this race coming up and I did not want to totally embarrass myself. I was completely surprised that 8:40 pace did not seem that hard. Who’d a thunk, easy running every day aint so bad after all. I plan to just run harder on Sat’s as more speedwork seems to trigger my calves. Yeah, I know 8:40 pace is ridiculously slow. It’s still faster than I expected. My racing goals are to hold the line on 8 min pace for 5K’s this year.
My work-life is zapping the life out of me right now, as it’s gotten super busy when things began to open back up. But….they may be shutting back down again. Geez, I hate that, but my job gets easier when people are not going into an office (I provide equipment and software for folks with disabilities to get/keep jobs).
Vacation time with family. took 2 days off from running. jogged five days accumulating about 35 miles this week. thanks for the good life. next week back to business.
Yes, Terrible Twos: Too Fast, Too soon, Too much.
In reference to my paper route, all on a bike, with rear saddle bags. We lived in a canyon in Southern California, so a lot of up and down. That, and skateboarding for hours at a time was my distance running prep as a young man. Maybe I should revisit that. Oh, that’s right, no newspapers or only thinner imitations.
Also, decline of newspapers previewed the largely disappearance of rubber bands. The LA Examiner was dropped off in a bundle in front of our house. Then I folded and rubber banded them prior to stuffing them into the canvas bags. Sunday’s paper was so thick with ads, comics, and sales circular you used a heavier thicker rubber band. I had to make a couple of trips to restock my bags.
Ah, the days of newspaper routes. I didn't have one, but did cover for a couple of friends when their families went on vacation. Wasn't it Mel Durslag who was the lead sports writer for the LA Herald Examiner? I built my permanent early bird habit during my Navy years. I hope that it never leads to my obit reading, "attacked by a white shark during a sunrise surfing outing", or "attacked by a mountain lion during a sunrise trail run." (Almost every Sunday I run past the spot where a mountain lion did attack a child, who survived, a couple of years ago.)
Orient, sorry for your loss. It's significant to lose a parent even at the age where we know they have little time left.
I had another reasonably consistent week. Mileage was a little lower with short days early in the week when I felt tired, but again I finished well yesterday and today. 43 miles for the week -
M- 6mi walk plus strides
T- 2mi walk plus strides
W- 3mi walk plus strides
Th- 6mi hills 9:25/mi
F- 7mi walk plus strides
S- 9mi trails 8:44/mi
S- 10mi trails 9:29mi
Good running and enjoy the Olympic coverage!
Yes it was Mel Durslag. I delivered newspapers after the Kennedy assassination. People met me to get their copy. Another Mel, Mel Blank the cartoon voice of Elmer Fudd, Daffy Duck and others was a client. We would have to collect the subscription fee. One time I prodded him to do a character voice. It was classic.