50+ Masters Training and Racing Open Forum

The Aussie Team support for the high jumper and discus thrower was pretty neat.

Ghost of Igloi wrote:

The Aussie Team support for the high jumper and discus thrower was pretty neat.

Matt Denny the day after 4th in the discus cheering from the stands wearing a sign Brandon Starc's roommate lol.

Sorry for your loss Orient.

Fingers crossed for you at the ortho Amkelly.

Rtype, slow running isn't perfect prep but we don't lose all our pace. I remember in 2019 deciding to see if I could run close to 5.00 km pace (8.00 m/mile). I hadn't run faster than 5.45 km pace for about a year. I ran 24 for 5k off the bike comfortably and sub 23 a week later.

I was an early riser in my teens working in the horse racing industry. 42 years of shift work since has meant a very mixed sleep pattern. I am at dawn when I am not working.

5th Summer Series race. Brutal... just Brutal. First half of race just climb, turn, higher climb, turn , higher climb

2nd half downhill to the extent that I probably won’t be able to run for a few days.

The difference between my 3rd mile was 1:26 faster than my 2nd mile.. just rural

I got home and my knee ( the one I already wear a brace on) gave way right as I had made myself a bowl of cereal.

I went down, the cheerios went down and I’ve been icing since I got home....

Just brutal.. for me anyway.. 3rd in age group.. 80 out of 207...,

I wasn’t the only one.

2 days rest at least I fear... and that will put last years mileage ahead of this years...but I didn’t race last year. I’ve run 6 races this year.

Hope I can walk in the morning

Igy when it comes to speed quality over quantity with lots of rest between neuromuscular stress

Google Feed the Cats

So yeah I like to go back to back but the workouts stress different systems:

8-01 #8 Deep hilly sand at MP for an hour felt good afterwards

8-02 #9 Track:full recovery 1,2,3 minutes 100 200 300

Altra one one

2x100 21,20

2x200 41,40

DragonFlys

2x200 37.24,35.51 Hollee BatQuano!

3x300 53.70,51.79 max speed 12.9 max hr 168 felt really good

=================

about 5flat for 1600

In my case I hit the jackpot the Dragonflys are worth 2 to 4 seconds per 400

if it is legal it is not cheating? maybe an unfair advantage?

Don't know if this works?

https://flow.polar.com/shared/7e58141a50d9cb55ab2e8ffe74511ea0

Charlie,

Agree with the speed thoughts, and watched the “Cats Guy.” So thanks. Primary thoughts were improving mechanics and just doing something different. A more traditional approach has always worked best for me. That said, at 70 everything is different, and separated so much by individual infirmities.

Igy

Orient - so sorry for your loss

Amkelly- your story motivates me to remind myself everyday to be grateful. I settle into a rut at times the last 6 months and forget that I'm in a beautiful area and in an incredible relationship for the first time in my life. Best of luck and hope to hear some good news from you.

Late post and only time to skim the new posts. Busy building my tiny home where I'm locked down and it has been a challenge. I think this crowd are not HIT advocates ( no replies to my previous query ). Think I'm going to give it try for a few months but only for the fast stuff. Not really HIT - just traditional training with hard days consisting of short efforts under 2 minutes.

My Week:

Only 35 miles running and another 30ish walking on the treadmill watching the Tour De France. On stage 11 so have a ways to go and still do not know the winner. Nice to not be connected to world events at times.

1 hard session: 1 mile 5:25 m/pace and then after driving 30 minutes to the track a lady showed up and made it apparent she wanted me to disappear. Every loop she would practically run off the track! Did a bunch of repeats going the opposite direction and this seemed to put her Covid fears at ease. It wasn't too bad and had a fun time at the huge outdoor food market after the run. Had the biggest coconut I've ever seen!

Wow! Great workout and analysis.

Was never a corporate shoe person until Nike changed the game with their carbon and high stack shoes. 6 years ago Started making my own shoes because no shoe provided the soft ride I wanted. Hoka was the closest but IMO just provided high stack heights and not too much extra cushion. Other shoes are catching up but still have not caught up IMO. I still dabble a little with my own designs but working with carbon and sharp cutters is a hassle and bloody at times.

This dragonfly sounds interesting. Rarely run on the track but may pickup a pair.

I'm not convinced by DFs. Yes, they feel good, and seem to be fast at first. But the foam extends well back behind the ball of the foot and with the foot entirely on the ground the heel is well below the front of the foot. This is fine if you can stay on the forefoot throughout a race, but I couldn't do this over 3000m and I felt this had a detrimental effect as the race progressed. I will try them over 800m soon.

Mon - 40min

Tues - 40min

Wed - 3x300m, 3x200m, 3x100m, 1min between reps, 3 min between sets, aiming for 87sec/lap pace for practice (my intended 3000m pace) (plus of course warmup and cooldown)

Thur - 40min

Fri - 35min

Sat - 3000m (plus warmup and cooldown) - 10:59.89 so smashed the 11 minute barrier :)

I was aiming for less than 10:55 and was on track until the last two laps, when it all fell apart.

Sun - rest

Total for week: 51km/32miles

Lots of olympics to watch with some impressive performances.

Nice 3000

CM had similar experience over 3k , I will run in the DFs at different paces kinda interesting.

Gary Patton wore Reebok Run Fast Pro version 1 at Aimes M75 1500 5:19.87 which broke Ed Whitlock's 5:20 World Record

I ordered a pair of these , they have the p-bax midsole no plate weigh in under 4ounces. Might be a better 3k shoe

https://www.doctorsofrunning.com/2020/12/reebok-floatride-run-fast-pro-review.html

Good morning. My leg niggle improved somewhat with rest and less intensity. Looks like I will need to baby it a couple more weeks. It felt good enough to tempo the Idaho Senior Games Road 5k. Next week hope to kick up the volume a bit and hit the Boise Foothills. My week:

Sunday: 2 mile walk

Monday: 2 miles easy; 4 x 600m critical velocity pace @ 3:32 / 1:00 rest; mile easy/walk

Tuesday: 2,000 yards swimming

Wednesday: 2 miles easy; 2 x 800m tempo @ 4:30 / 2:00 rest; mile easy/walk

Thursday: Off

Friday: 1,000 yard swim

Saturday: 2 miles easy; 5k tempo @ 28:38; mile easy/off

Have a good week.

Igy

Molly Seidel: So inspiring. Lots of good Oly memories.

7 runs, 23 miles, 57 streak days. Sat’s run was 3 at 8:11 pace, an improvement over last Sat’s 8:40 pace. It was cooler this week though.

I think I’m entering a race for the 21’st. My approach is different this time as I’m really just doing it to have fun and plan to just train right through it (if you can call what I do “training”).

Have a good ‘ern.

I really enjoyed the Olympics coverage this week. Molly Seidel had an impressive marathon. Several people posted that she had 5 weeks of 130+ miles coming into the marathon. I got to Tuesday morning this week and it was very clear that I needed to take a recovery week. My heart rate was up and I felt like I had no energy for the run. I took Wednesday off and just walked Thursday and Friday. I felt much fresher on Saturday morning and today. I'm two weeks out from the first XC race of our local series and plan to just do some easier running and a few strides until then. 39 miles for the week -

M - 7mi walk with strides

T- 4mi very easy 10:24/mi

W- rest

Th- 4mi walk

F- 6mi walk with strides

S- 8mi trails with my son and d-in-law 9:36/mi

Su- 10mi trails 9:21/mi

Good running to all.

Igy, Rtype, ogII: Good to see all three of you doing well.

My week:

Mon: 23 mile bike ride, gym

Tues: 27 mile bike ride, gym; starvation all day in prep for colonoscopy

Weds: no workout, colonoscopy, ate everything in sight from 2 pm onward

Thurs: 23 mile bike ride, gym

Fri: 31 mile bike ride, gym

Sat: 31 mile bike ride, gym

Sun: Half-mile jog, 31 mile bike ride, gym later.

After more than a month of identically zero running, I tried a short jog this morning and was pleasantly surprised. It felt slow and awkward and tiring, but it got better as I continued and there was no obvious asymmetry between the two legs. I can’t walk without limping badly, but I don’t limp when I jog. I saw an orthopedist on Thursday, who diagnosed osteoarthritis in my left foot and suggested that my walking gait has become messed up by subconsciously trying to avoid hurting the foot. That’s not a crazy idea, except that the awkward gait seemed to precede the foot pain and I still can’t walk normally even though the foot now hurts only very slightly and intermittently. I’m going to try a physical therapist next.

How about that Molly Seidel! Biggest upset of the Olympics.

On top of everything else, my area is now covered in wildfire smoke. So far not too bad here at 170 feet, but lots of smoke at higher elevations. The sun is almost completely extinguished but it doesn’t feel bad to breathe, at least in the early morning. The big fires are far away from us, so the right wind could help at lot.

Greetings to all!

Amkelley: good to know you are getting better! The bike definitely helps maintain your aerobic capabilities and the fact that you can run (even better than walk!) sounds encouraging.

My week started good, but ended bad.

Mon – off.

Tue – 7 miles with 4x1K interval (2’ jog in between). 3:48, 3:46, 3:44, 3:44 in slow and soft Saucony Triumph 18 trainers. Planned to make 5 intervals but at the beginning of the 5th got an important phone call that I could not ignore and drop. But felt I was able to make the 5th as an average of the previous 4. Looks like the average is somewhat 4-5 sec faster than in April when I made 19:10 @5K. The bpm was 144/108 (immediately after / 1 min later) after the 1st segment and 150/120 after the 4th, which is good for me.

Wed. – unexpected off, too late from work.

Thu – 7 miles with 7 km tempo in the middle. The pace was 4:14/km (very stable) and I felt quite comfortable. 144 bpm level was reached after the 5 km mark only and remained stable after that. Also was monitoring the breathe rate, to keep it more rare than 4/4 (many say it’s the indicator of the LT pace/regime). Planned to run for 8-9 km, but the left Archilles started hurting after 6 and I gave up soon.

Fri – problems started. Got the second anti-covid jab in the morning and surprisingly felt some inconvenience in the evening and decided to cancel the run. Did not sleep well at night then.

Sat – recovered by the noon, but still felt weak and decided to have a 5 mile easy run only.

Sun – sharp pain in right knee after 3 km, in spite of good stretching and some gymnastics before the run. Gave up and feel upset thinking what to do with the knee.

Nice and injury-free run to everybody!

Amkelly, glad to hear of some kind of improvement for you. It sounds hopeful.

A few weeks ago I believe someone asked what area of the country I live in....I'm in southern Nevada, and yesterday we had murky smoky skies from the fires in SoCal. I stayed inside and worked out in the gym. Today the skies are clear and although we're hot (102 right now), it was bearable at 7:00 a.m. which was the time I met friends at the track. I did 4 miles of a workout - racing (powerwalk) the straights and easy walk for the curves. I topped it off with a 400m as fast as I could go without breaking form. My hip flexors are already feeling sore. Thank goodness tomorrow is a rest day.

Two months until I race. It will be my first powerwalk competition. I am getting excited about it!

Weeks of 62 and 61 miles, each capped off with a mile race at mile high elevation.

5:37.0 and 5:33.9. On the one hand lamenting getting slower, on the other if you look at age grade the latter was 85%, which is actually better than the marathon in June and relatively faster than what I did as an open runner all those years ago. 3000 m coming up.

CM: an impressive performance! I assume some 7-8 sec should be subtracted to "land" you at the sea level.

Hello, fellow 50+ers! I hope you all received some positive inspiration from the Olympics. I know I did!

Please put down for almost 22 miles of actual running for an 8-day week. A combination of weather and scheduling conflicts put me into a position of taking b2b off days. The end of this coming week has me traveling for a family engagement, so there will likely be another extra day (or two) off upcoming. Oh well, that’s not necessarily a bad thing at my age. Life is good!

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

Mon: off

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

Wed-Thu: off

Fri: 63’ CR; swim; body wt ex + med ball routine

Sat: off

Sun: 54’ CR; body wt ex + med ball routine

Best to most!