50+ Masters Training and Racing Open Forum

I agree, it was much too far and won't do it again. Had a great time but would have had a more comfortable journey in the truck. Only regret is not being in top form when the temperature was ideal at this race. Just looked at the chip times and some of my friends took advantage of the weather and set huge PR's.

Greetings!

January was bad for skiing here. Plenty of snow remaining from Dec., but everything was icy. Finally, a snowfall arrived on Fri-Sat adding some 4 inches of fresh snow. The weather was perfect today: mild frost (25F), sunny, shining snow, no wind. And though I worked as a trailblazer for about 3 first miles this morning, I enjoyed this long “run”.

Mon- off
Tue – 1:04 mix of elliptical (E) and treadmill (T). 5 x 4 min hard interval session on E (2 min easy in between).
Wed – 1:02 mix of E and T. Mostly easy and 21 min tempo (about LT by perceived effort).
Thu – 1:08 mix of E and T. 70/30 easy/moderate.
Fri – 1:05 mix of E and T. 33 min tempo on E.
Sat – 1:05 on E only. Easy.
Sun – 1:32 skiing, 80/20 easy/moderate.

Nice week to all and happy and injury-free training!

Greetings, fellow 50+ers and happy February. I hope the month has gotten off to a good start for each of you!

My January total was 65 miles of actual running. Not my best, but much better than last year. As for this week, put me down for 16.5 miles including one “long” run. I don’t think that’s too bad given that I was barred from running on Sun & Mon due to necessary medical testing. Then we got whacked with an arctic chill on Saturday for which I was needed in my emergency management role. So I’ll take it! Currently I have nothing on the schedule for this week that get in the way.

Sun-Mon: off

Tues: 69’ CR; body wt ex + med ball routine

Wed: off

Thu: 54’ running (3); 16 oz curls

Fri-Sat: off

Sun: 54’ CR; body wt ex

All the best!

Icy here as well. After several weeks of steady training I need a back off week. Early in the week was just dangerous footing. Walked two days late in the week as weather improved.

Have a good week.

Igy

my sympathies to everyone dealing with extreme cold. Very chilly by our DC standards yesterday (15 degrees, though blessedly calm and sunny, for a short, easy trail run), but otherwise it's been fine, and an overall mild Winter.

Still struggling, after almost 2 months, with calf injury. one step forward and two back of late. Made an appointment for next week to see a "Graston" technique person, so perhaps that will help. This is getting old.

have a good week and stay healthy,

Dave

Graston treatment and eccentric heel drops helped me overcome calf/achilles injury. Thought for sure I was going to need surgery. Also, walking In Birkenstock sandals around the house. Good luck.

Hardest aspect of running is FIXING chronic condition, you are up to the challenge David !

Calf muscles been my Achilles heel since mid 40s

bob and brad x6 pro massage gun

youtube el paso manual physical therapy the toes ankles and feet stuff calf muscles get overloaded if the stuff below em are weak or not functioning correctly.

compression sleeves which help a lot.

treadmill hills steep super slow

All easy this week except for 4x30 seconds 4 minutes rest 10 percent grade x 10 mph .

Non running related stuff I enjoyed this week

chatgpt entertaining writes nice just exposes what is NOT intelligence

and

By Design: Behe, Lennox, and Meyer on the Evidence for a Creator Hoover Inst love listening to these "smart" old farts explain the obvious

A solid week of training for me, staying on my training plan. 56 miles -

M- 4mi walk and 30 min stationary bike (pouring rain all day here)

T- 8mi with AM 6mi of 400 walk/400 run, PM 2mi walk

W- 11mi with AM 4mi easy, 4 mi moderate, PM 3 mi walk

Th- 8mi with AM 6mi of 400 walk/400 run, PM 2mi walk

F- 9mi with AM 2mi easy, 12x300 uphill/walk down, PM 3 mi walk

S- 6mi trails

Su- 10mi of 400 walk/400 run hills

Good running to all!

67..everything from 3 knee surgeries, cancer and a colectomy and having a lot of fun.

Mon. 3 miles knee hurt

Tues:8 miles. Everything hurt

Wed: 6 miles. 7x300. Hurt

Thurs: 5 miles I can’t remember

Fri: 8 Miles

Sat: Fartlek, one mile steady, one hard, one steady, 3x100 meter strides and two sets of pull ups.

Sun: 8.2 miles. Supposed to be 10 but had legs of concrete…….96 year old mom moving back to our old hometown to an assisted living facility on the 17th. Bummer. I’m actually looking in to one of those transitional living places after she leaves.

id leave but I like going to hockey and baseball games.

M63, 5'11", 191 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
May 2022, age 62: 3:44:06

I've been away from things here since mid-November, but caught up over coffee this morning. Good to see folks racing well.

mopac, it's particularly good to see you recovering well. I'm still in awe that you could continue being so active during your long ordeal. I was essentially bedridden the first few weeks with the catheter. Any movement felt like a knife twisting inside of me.

I probably tried to return too soon after the cancer surgery, and had to back off for a while. Then apparently I slipped into a cycle of depression: lethargy, procrastination, over-eating. A few years ago I had made peace with my knee situation -- constant pain and a three-run weekly limit -- but all the added health (and resulting financial) issues became a bit overwheming.

Now at my heaviest weight ever, l'm starting over yet again. Ha!

THREE WEEKS -- JAN 18 - FEB 5, 2023:

1/18 4.0 miles (10:54/mi out, 9:46/mi back)
1/20 4.0 miles (11:05/mi out, 10:30/mi back)
1/22 2.0 miles (11:05, 9:19)

1/24 4.0 miles (10:35/mi out, 9:37/mi back)
1/26 4.0 miles (10:41 10:33, 9:38, 9:16)
1/28 4.0 miles (11:42, 10:59, 9:55, 8:46)

1/30 6 min on bike trainer
1/31 4.0 miles (11:16, 10:48, 10:31, 9:24)
2/01 15 min on bike trainer
2/02 4.0 miles (11:07, 10:48, 10:15, 9:01)
2/03 20 min on bike trainer
2/04 20 min on bike trainer
2/05 4.0 miles (11:06, 10:02, 10:11, 8:26)

Run well!

Allen1959, it's good to see that you're back to running again, and I really hope that your other health issues are under control.

I seem to be pretty well stuck in a situation where I can do almost anything except run. Between what's left of my runner's dystonia, which still makes me really worried about falling, and recurrent cramps in my hips, I am no longer even trying to run anymore. I've settled down to a regimen of lots of fairly long fast walks, occasional bike rides (which will become more frequent when the weather gets better), bike trainer when necessary, swimming about twice a week, and resistance training in the gym 4-5 times per week.

On Friday I hooked my dystonic left toe on some irregularity in the pavement and took a tumble while on my walk. First fall since September. It was disappointing, but harmless. Just a reminder that while my dystonia has improved a lot, it isn't gone.

For the week that ended Jan. 29: 43 miles of fast walking, 26 miles on the outdoor bike, 3000 m swimming, four days in the gym.

For the week that ended today: 43 miles fast walking, 25 miles on the outdoor bike, 2000 m swimming, five days in the gym.

I still want to try some jogging again if my ouchy hips ever settle down to the point where I think I can tolerate it. Otherwise, I'm "training" for hiking and backpacking this summer. I hope. My husband is having shoulder replacement surgery in a few weeks, having reached the point where his shoulder arthritis is unmanageable. I really hope that he'll be significantly better in a few months.

Allen and AmKelly: don’t stop your workouts. I look forward to your respective weekly updates.
The week that was for me:

M: 6M @ 11:30 pace - easy in the cold

T: 9.3M w/2sets 4(1:30/1:00) @ 8:20/11:45 pace followed by 4M @ 9:20 pace

W: 60:00 treadmill with icy roads outside. 6% incline at slow pace

Th: 7.5M @ 11:02 pace - easy loops

F: 7M @ 11:35 pace in frigid temperatures w/big wind

Sat: 2M w/u - 13.1 race @ 9:00 pace over steeply hilly loop to see if my PT is working. It is. 2M c/d

Enjoy the week

Had to have a bit of a reset. Was getting the running in, but a lot of right side butt, hip, IT band nerve pain until warmed up.

Went to physio last Sunday, and he found it was the left hip that was jammed up. An hour's manipulation left it much improved.

Mon - 3 miles at 8:28. Felt quite beat up/tired, which is typical for me after therapy these days; some of nerve pain still present.

Tue - 3 miles at 7:31.

Wed - 5 miles at 7:32.

Thur - 6.3 miles at 7:37, including 3x10 min at approx 10 mile/half-marathon effort, with 5 min steady in between (this is one of the 'Easy Interval Sessions').

Fri - 3 mile at 8:53. Tired.

Sat - 4 miles at 7:49

Sun - 7.84 miles at 7:44 - warm-up, strides, 6x1000m in average 4:20 (on target) with 800measy in 4:30. Pretty much what I was doing in summer last year. Not that this is a single great session, but it's Easy Interval Method, where you build up quite a lot of your mileage at a fairly fast but aerobic pace. Feel like I'm not too far of decent fitness if I can keep this kind of thing up consistently for a couple of months.

Given the all clear to resume (easy) running post TURP surgery from today (Monday) so wasted little time, walked 3.5 kms to the packed sand harness track and jogged 4 x 400 with a 400 walk between. By the last 400 I was actually running at something almost respectable (5.10/15 per km). Walked the 3.5 home.

Doc says the bike needs to wait a couple more weeks. I haven't been out on the kayak post op. No heavy overhead lifting allowed for 3 weeks. I will take it out tomorrow.

Good to see you back at it Allen. My weight has snuck up to new pb levels too. About 4 to 5 kgs during the 5 months with the catheter. I think I might have added another kg post surgery too.

11 to 14 days post surgery (as predicted by doc) I was passing lots of blood and clots. That cleared up and by Monday I was ready to start doing moderate amounts of walking.

I managed 5 to 6 kms through to Thursday of just mod effort walks. Visiting my son and his partner and my unborn twin granddaughters (ETA 25th) Friday to Sunday but I did get out Sunday evening for 8 kms of steep hiking.

That's my story.

Greetings 50+ers.
A light training week this time in preparation for an indoor opener.
Mon 35min
Tues am 30min - pm track 5x300m easy and untimed
Wed 40min
Thur am 30min - pm 5x150m accelerations
Fri 20min
Sat 800m indoor race - 2:38.36 plus warmup and cooldown. OK for a season opener at 71.
Sun no running - recovery
Total 46km/29miles
Best to all, especially those facing challenges.

Just a quick congrats to Michael Rohl and especially his wife, Michelle on her new American Mile Record! I sure am impressed. Feel free to post up a report on the race Mike. I'd be bragging...

runnersworld.com

57-Year-Old Runner Sets American Record With 5:16 Mile

After going to the Olympics three times as a race walker, Michelle Rohl got back to running at age 52.

Link:www.runnersworld.com/news/a42778705/57...

Quite a mark, congratulations!

Greetings, fellow 50+ers and Happy Super Bowl Day! Eating healthy takes a day off as today is all about snacks and beer. Bring it!

This turned out to be quite a good week for me. I did have another medical appointment and learned my treatment may not have to be as intense as previously thought. Also I am happy to report that I successfully completed 20+ miles of actual running for the week. Life is good!

Sun: 54’ CR; body wt ex

Mon: off

Tue: 55’ CR; body wt ex

Wed: off

Thu: 54’ running (3); 16 oz curls

Fri: off

Sat: 55’ CR; body wt ex + med ball routine

All the best! 🏈

Greetings to all!

3 more inches of fresh snow over Sat-Sun night here. Had to work again as a trailblazer this morning after went out skiing.

Mon- off
Tue – 1:02 mix of elliptical (E) and treadmill (T). 5 x “1K” on T, hard (2.5 min easy in between).
Wed – off (unplanned, too late from work).
Thu – 0:58 on T. “5k” tempo @21:07
Fri – 1:05 mix of E and T. Simulating fartlek with various resistance and inclination levels and intervals (from 2 thru 8 min).
Sat – 0:58 mix of T and E, easy.
Sun – 1:20 skiing, easy/moderate.

Nice week and happy training to all !