Masters Runners: Giving up on easy runs?

Masters Running Masters Training

4 years ago 10/10/2019 1:02pm EDT

I'm 52 and finally got myself back to where I run run after a string of injuries. I lost the weight I put on, but honestly just about every run is a struggle. I have a bad knee. I know in my heart of hearts I am just making due, I'm not strong, my stride is wonky, ROM is poor and mileage beyond 40 weeks really is difficult.

Given my situation I'm thinking that my racing days are now past me. I can't train enough to ever get into race shape, and pushing it could put me right back into the ortho's office.

My usual schedule is 6 days a week, and I try to get 2 days of lifting in if at all possible. What I'm considering is just dropping my easy runs and just doing the workouts and then cross training on the days I normally do my easy 4-6M runs.

Here's what I'm thinking:

Day 1 Hill repeats

Day 2 Gym/lifting

Day 3 Track workout- could be anything from short stuff up to longer reps

Day 4 Gym/lifting

Day 5 off- complete rest

Day 6 Long run- not really long but 8-12M

Day 7 Yoga/stretching/foam rolling maybe an easy afternoon jog 3-5M max

It's really not that much different to what I am doing except I'll drop from weekly totals in the 30-45mpw to upper teens to mid-twenties.

Thoughts?

4 years ago 10/10/2019 1:06pm EDT

re: MastersDebating

It’s a good plan for general health and fitness but just don’t expect to post any decent times for distances over a mile.

4 years ago 10/10/2019 1:08pm EDT

re: Tea Bag Man

In order to have good endurance, you have to train exactly that - endurance. HIIT alone doesn’t really cut it and that long run is going to get harder and harder as the weeks go on, you won’t have the mitochondrial base to maintain your aerobic fitness on one long run a week.

You know you aren’t strong so maybe get strong and train for sprints perhaps?

4 years ago 10/10/2019 1:11pm EDT

re: MastersDebating

MastersDebating wrote:
I'm 52 and finally got myself back to where I run run after a string of injuries. I lost the weight I put on, but honestly just about every run is a struggle. I have a bad knee. I know in my heart of hearts I am just making due, I'm not strong, my stride is wonky, ROM is poor and mileage beyond 40 weeks really is difficult.
Given my situation I'm thinking that my racing days are now past me. I can't train enough to ever get into race shape, and pushing it could put me right back into the ortho's office.
My usual schedule is 6 days a week, and I try to get 2 days of lifting in if at all possible. What I'm considering is just dropping my easy runs and just doing the workouts and then cross training on the days I normally do my easy 4-6M runs.
Here's what I'm thinking:
Day 1 Hill repeats
Day 2 Gym/lifting
Day 3 Track workout- could be anything from short stuff up to longer reps
Day 4 Gym/lifting
Day 5 off- complete rest
Day 6 Long run- not really long but 8-12M
Day 7 Yoga/stretching/foam rolling maybe an easy afternoon jog 3-5M max
It's really not that much different to what I am doing except I'll drop from weekly totals in the 30-45mpw to upper teens to mid-twenties.
Thoughts?

On days 2, 4, and 7 I would add spin bike and swimming with fins. Also, as a reference buy Run Less, Run Faster or Google “FIRST running program,”

4 years ago 10/10/2019 1:12pm EDT

re: MastersDebating

Get on a bike. It's way more fun than running anyway.

4 years ago 10/10/2019 1:13pm EDT

re: MastersDebating

I feel like there is no formula for most of us to stick to day in and day out.

Do a good job exercising and taking care of you body with a lot of flexibility. Some days the best way to do that is easy work/1/2 workouts/ full workouts or and extra rehab day with some walking. Recovery, err on the side of taking too much and getting back out there too slowly.

I just move towards my goal in a reasonable manner, hitting some , hopefully most, of the milestones I feel are needed as best I can, and being careful not to get hurt as my event approaches.

4 years ago 10/10/2019 1:15pm EDT

re: MastersDebating

I would personally be concerned that too little running would make you more injury prone, not less. I find that a certain minimum amount of running is necessary to encourage your body to maintain its durability.

I'd prefer to see something like a 3 day cycle of easy run, running workout, easy cross-training. I'm only 45, but am injury prone, and I do something similar - 2-3 days of running, and then a day of easy pool-running.

You can combine lifting (upper body) and/or yoga with an easy run day.

4 years ago 10/10/2019 1:17pm EDT

re: MastersDebating

At 52, your racing days do not need to be past you. This is a schedule without a stated goal. If the goal is fast, sustained running and reducing injury risk, what's proposed does not seem effective.

MastersDebating wrote:
I'm 52 and finally got myself back to where I run run after a string of injuries. I lost the weight I put on, but honestly just about every run is a struggle. I have a bad knee. I know in my heart of hearts I am just making due, I'm not strong, my stride is wonky, ROM is poor and mileage beyond 40 weeks really is difficult.
Given my situation I'm thinking that my racing days are now past me. I can't train enough to ever get into race shape, and pushing it could put me right back into the ortho's office.
My usual schedule is 6 days a week, and I try to get 2 days of lifting in if at all possible. What I'm considering is just dropping my easy runs and just doing the workouts and then cross training on the days I normally do my easy 4-6M runs.
Here's what I'm thinking:
Day 1 Hill repeats
Day 2 Gym/lifting
Day 3 Track workout- could be anything from short stuff up to longer reps
Day 4 Gym/lifting
Day 5 off- complete rest
Day 6 Long run- not really long but 8-12M
Day 7 Yoga/stretching/foam rolling maybe an easy afternoon jog 3-5M max
It's really not that much different to what I am doing except I'll drop from weekly totals in the 30-45mpw to upper teens to mid-twenties.
Thoughts?

4 years ago 10/10/2019 1:23pm EDT

re: MastersDebating

MastersDebating wrote:
I'm 52 and finally got myself back to where I run run after a string of injuries. I lost the weight I put on, but honestly just about every run is a struggle. I have a bad knee. I know in my heart of hearts I am just making due, I'm not strong, my stride is wonky, ROM is poor and mileage beyond 40 weeks really is difficult.
Given my situation I'm thinking that my racing days are now past me. I can't train enough to ever get into race shape, and pushing it could put me right back into the ortho's office.
My usual schedule is 6 days a week, and I try to get 2 days of lifting in if at all possible. What I'm considering is just dropping my easy runs and just doing the workouts and then cross training on the days I normally do my easy 4-6M runs.
Here's what I'm thinking:
Day 1 Hill repeats
Day 2 Gym/lifting
Day 3 Track workout- could be anything from short stuff up to longer reps
Day 4 Gym/lifting
Day 5 off- complete rest
Day 6 Long run- not really long but 8-12M
Day 7 Yoga/stretching/foam rolling maybe an easy afternoon jog 3-5M max
It's really not that much different to what I am doing except I'll drop from weekly totals in the 30-45mpw to upper teens to mid-twenties.
Thoughts?

As others have said, this seems fine for general fitness, but not really for a runner. Is your knee shot or just injury prone? You're not old. Is surgery an option (assuming it's bad)? You could have a long racing career ahead, but were I you, I would take whatever time and treatment is necessary to get back to where you can train properly.

But don't take up biking (which is fun, sure, but the culture is garbage IMO).

4 years ago 10/10/2019 1:28pm EDT

re: MastersDebating

MastersDebating wrote:
Here's what I'm thinking:
Day 1 Hill repeats
Day 2 Gym/lifting
Day 3 Track workout- could be anything from short stuff up to longer reps
Day 4 Gym/lifting
Day 5 off- complete rest
Day 6 Long run- not really long but 8-12M
Day 7 Yoga/stretching/foam rolling maybe an easy afternoon jog 3-5M max

wtf is this shìt...unless you decided to give up competitions

4 years ago 10/10/2019 1:39pm EDT

re: Ernest

I want to remain active and fit, and I still like to run, I just don't see myself being able to stack up enough mileage to effectively race well.

4 years ago 10/10/2019 1:41pm EDT

re: asd1

asd1 wrote:
wtf is this shìt...unless you decided to give up competitions

guess you missed this part:

"Given my situation I'm thinking that my racing days are now past me"

4 years ago 10/10/2019 1:49pm EDT

re: NotPC

NotPC wrote:
asd1 wrote:
wtf is this shìt...unless you decided to give up competitions
guess you missed this part:
"Given my situation I'm thinking that my racing days are now past me"

i am guessing he misses his preparation H.

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