50+ Masters Training and Racing Open Forum

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usatf.org

USA Track & Field | Course Records Fall as Masters Athletes Tame the “Atlanta Flat” USATF Masters 5 km Championship Cour

Link:www.usatf.org/news/2023/course-records...

Always interesting to see a new to me name

A blast from the past M65 John Glidewell runs 17:31 AG% 95.90

short bio if you google
daytondistancerunninghof.com john glidewell

Personal Records:
5 mile... 23:22
10K... 28:40
15K... 44:03
10 mile... 47:10
Half-marathon... 1:04:14
25K... 1:16:17
Marathon... 2:16:12

John Glidewell has been posting crazy fast workouts on his Facebook page for several years now. He's been running a lot of 100+ mile weeks. He just wasn't interested in racing. Some of the times he posted in workouts were ARs or close, for his age group. Some were 10ks, at AR pace, soon after a 12 mile run. He really had no idea what the records were or how fast he was running! Until I told him a year or so ago 'you know, that 8 mile run was a faster pace than the current AR 10k pace!' His times were on a treadmill or he used a running app on his phone, since he didn't own a running watch. He ran a 65-69 5k AR 17:23 last fall, with a Halloween mask on!

He did just get over an injury (I'm thinking hamstring) and has been averaging over 100 mpw this year. He did say recently he might start some speed work now that his injury is good. So his 17:31 last week was with no speed work. It's fun to correspond with him occasionally thru FB. There is no doubt in my mind he'll be under 17:00 this year.

Crazy to think a few months ago he had no idea what age grading was or that there were USATF Masters national championships. Then goes on to run a 95+% and wins a national championship!

Dave

If he runs 100M/w and those times over-65, then his last name seems appropos.

Some folks are just made of different stuff.

Ok, finally jumping into this forum.

Background: Running since 1978, staring in junior high. Fell in love with the sport immediately. Had a lot of injuries in high school as my body wasn't terribly mature. Got better in college. All-time PRs: 34:30 10K, 2:40 marathon. All long in the rear view mirror.

Now: 57, coming back from back surgery to clean-up a herniated disc from 2015, where the herniation impacted the S1 nerve and screwed up the nerves (S1) in my left hip and leg. Had been running, as best as I could, and got to a 1:36 half marathon at 53 pre-covid. Now, disc cleaned up, trying to retrain the muscles to fire "properly" so that both legs work evenly.

Moving to more padded shoes to help with impact reduction. Getting back to running 5 days a week. Currently mixing in treadmill running and weight training along with some outdoor runs, part pavement, mostly dirt if I can help it. Back to 20 miles a week so far and working on getting the damn glutes to fire properly.

I'm going to try to document (and pull encouragement from the older runners here) as I up my mileage, up my pace, and get back to hills and track training, hoping to compete again on the roads.

Cheers all.

Best of luck to you, Charles!

Greeting!

Congrats to Coyote Montane on his great 5K race in Atlanta! One more 90+% age grade outstanding performance.

My week was good. Still no running because of weather (snow is falling every day), but 7.5 hours of cross-fit training.

Mon – off (planned)
Tue –1:03 on a treadmill (T) incl. 4х1к hard
Wed – AM skiing 0:44, PM 1:07 on T and elliptical (E)
Thu - off (unplanned, very late from work)
Fri – AM skiing 0:44, PM – 1:04 mix of E and T, incl. a 30 min tempo on T
Sat – 1:10 skiing, easy/moderate
Sun – 1:40 skiing, easy

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

Greetings, fellow 50+ers! Somewhat predictably, meteorological spring has dawned with a wintry weather pattern. You’d think the meteorologists would be smart enough to wait until it’s astronomical spring like the rest of us. Can’t we all start spring at the time Mother Nature has deemed appropriate?

Not surprisingly, I’m going to use the weather as an excuse for a middling week of about 15 miles of actual running. The wx conditions forced me to bump Tuesday’s scheduled run to Wednesday. That limited me to only 3 runs for the week. And I’m already working on next week’s excuse as I developed some soreness behind my right knee near the end of Friday’s run that is keeping me from running today. Hopefully I’ll be back at it no later than Tuesday.🤞

By the way, put me down for 48+ miles of actual running for February.

Sun: 54’ CR; body wt ex

Mon-Tue: off

Wed: 55’ CR; body wt ex

Thu: off

Fri: 51’ CR; body wt ex

Sat: off

All the best!

M63, 5'11", 188 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

FEBRUARY 27 - MARCH 5, 2023
M-- Off
Tu- 4.0 miles (10:44, 10:36, 10:48, 10:33)
W-- Off
Th- 4.0 miles (10:17, 9:42, 9:41, 8:43)
F-- 20 mins bike trainer
Sa- Off
Su- 4.0 miles (10:41, 10:02, 9:35, 8:17)

charles-yo: Welcome! Our PRs are very similar. I expect you'll have some age-group successes going forward. I really enjoyed racing in my late 50s.

Run well.

I ran my 6th straight 50+ mile week, but it was time to ease back a bit and recover more from a mileage level I have not trained at in quite a few years. Last year I averaged just over 39mpw. So far in 2023 I am at close to 55mpw. Last week I started to get some consistent soreness in my right knee and my average resting heart rate was sitting 2 beats/min above my usual average. Also, I generally felt tired and dead-legged. I didn't want to back off the volume much, but I knew I had to really back off on intensity to avoid falling into an over-training and chronic overuse injury situation. Most of my mileage this week was walking. For the last couple of days my resting HR has settled back to its usual level and my knee has not been hurting. Next Saturday I am signed up for a 5k to find out how my fitness is coming along. I plan to continue to do mostly walking with some comfortable strides this coming week until race day. After this coming Saturday I'll have an answer about my early season fitness, and, hopefully, be ready to get back to more good quality training.

Good running to all!

24 miles -5 days.. two weight lifting sessions.

Bad week. A little pre-occupied. My 96 year old mom fell and hit the back of her head. I guess she passed out because her heart is wearing out. In the ambulance, her heart rate was just under 30 so they shocked her. I was surprised that they were so willing to put a pacemaker in someone so old. When interruptions like that happen, I have trouble getting into it… I remember Rod Dixon once saying “ I never train in weather that bums me out” This is sort of like that I guess. Hope to be back around 40-45 this week…signed up to volunteer 7 races this year. Located my back brace.

I'm looking forward to tapering in a few more weeks. Until then, still a bit of work left to do!

M: AM 5.6 miles @ 7:45s / PM 8 miles @ 7:30s

T: AM 10.5 miles @ 7:30s / PM 3 miles @ 8:00s

W: 2K tempo @ 5:55 / 3x K @ 5:42 (90 recovery)/ 5x 200 @ 37s (60 recovery) - Total 12 miles

T: AM 5.3 miles @ 7:45s / PM 8 miles at 7:45s

F: AM 6.3 miles @ 7:30s / PM 2.3 miles @ 7:30s

S: NorCal 10 mile race in Redding 58:00. My legs felt limited by accumulated fatigue over the course of this block, so I'm quite happy with the race. Felt strong enough to negative split the last 3 miles and close hard. Tough conditions, several people exhibited signs of hypothermia following the race, although I was mostly ok. Total 15 miles

S: 18.5 mile hilly slogfest after the race @ 7:20s

Total for the week 95 miles. Feeling a few niggles and may take a down week to hit the next couple weeks hard before taper starts.

DickMargarita: Impressive quality and volume as usual. I almost feel like I'm about tap'd out at 60'ish miles/week. Again, 95 miles is crazy impressive!

I had another solid week here. No real workouts but cranking out decent base mileage (for me!) I think it's been about 5 years since I logged a 60 mile week so I'm thrilled to have strung together, and survived, 4 consecutive 60+ weeks! Can I do it again? And I'll never stop shouting 100% healthy! as long as it lasts!

Here's how I ran my 63 miles...

M: 8.32 Miles in 1:05:44 [7:54 per mile] 8:17-7:42
T: am: 5.8 Miles in 47:34 [8:12 per mile] 8:37-7:47 pm: 5.77 Miles in 47:14 [8:11 per mile] w/8x45 sec @ 5:50/mi pace.
W: 6.8 Miles in 58:53 [8:39 per mile]
T: 9 Miles in 1:09:38 [7:44 per mile] 8:11-7:15
F: am: 7.24 Miles in 58:42 [8:06 per mile] 8:30-7:41 pm: 4.08 Miles in 33:47 [8:16 per mile] Log note "Brutal day. Windy. Heavy snow just starting, about an 1" of wet, snowy sloppy slush."
S: 10 Miles in 1:20:30 [8:03 per mile] 8:27-7:42
S: 6.07 Miles in 49:32 [8:09 per mile] 8:26-7:53

I need to really get my racing season started. Now I'm looking at a 20K on March 25.

And another John Glidewell update. Yesterday he ran a 28:46 8k which obliterates Brian Pilchers current 65-69 AR record of 29:12. He said it was a certified course. What makes it even more impressive was him running 18 miles the day before and then a 10 miler the morning of the afternoon race!

Have a good run,

Dave

@allen1959

Thanks for the good thoughts. you're right, our PR's are similar, but yo've held on to your speed more than i have. Its clear that the 1:36 half a few years ago was on a slightly long course and without two fully functioning legs as I had developed a "limp" from the disc/nerve issue, but I don't know if I'll ever get any of that speed back. We'll see I guess!

Excellent time for you at 58. That 3:07 is really great. I keep thinking that I should be able to get back to 3:20 running around 8:00 for 26 miles based on the cardiac reaction that I have to some of the training over last summer, but to move that back to 3:07 seems a little impossible right now.

Racerdb, it will be very interesting to see if John Glidewell and Jacob Nur line up head to head at some race.

Thanks, Orient. That was a good field. Always nice to see socal cush, he had a good race! There were some good age grade performances both on the men's and women's side. These races are tough! Keep up the good work everyone.

Hi,

Greetings to all. Was silent for a few weeks. Had to ramp down work and get fully healthy & recovered. Was mentally pretty drained from to much stress and to many working hours (for my standard). After quite a couple of months repeating more or less the same weekly structure, I got the wish to develop my weekly training structure further. Wish is to add more fast running.

My "old" idealized week was:

1 easy run

2 drills, jumps, uphill short sprint (such as 60m)

3 easy run

4 short interval such as 10x200m with 200m jog recovery

5 recovery run or off

6 long interval, tempo or steady run

7 "long" easy run such as 80 min easy or recovery pace

My "new" idealized week will be:

1 off

2 drills, jumps, flat short sprints (such as 60m)

3 long intervals or tempo

4 easy run

5 drills, jumps, speed endurance or other stuff I feel for

6 steady run

7 easy run

Each week contains 2 blocks, each of 3 days: fast, medium, slow. Medium means long interval, tempos or steady runs. Long interval or tempo are the usual 6x800m with 400m jog, 20 min tempo, 12-16x300m with 100m jog, 3 or 4 x 1 mile etc...

Day 5 is main fun day. Do whatever I feel for. Main purpose: run fast, feel fast, be happy. Last week it was 5x150m uphill with 5 min walk back, this week it was 3 series of 3x100m uphill (20s) with quick jog down (40s) with 5 min recovery between series.

No track yet. Doing my stuff somewhere in an old mining area. Dog walkers in the dawn know me for years. Will resume the Saturday track visits in April. Will need the entire March to master this new weekly structure. I stick to repeat the same weekly structure because my main goal is to have run fun in simplicity and relax as much as possible. No performance goals, no complex plans whatsoever. As more simple as better relaxing. As more variety from day to day as more fun. This approach is maxed out variety in simplicity. Isnt it, or weird? 😃

Have fun, stay healthy, BR

Thanks. I trained quite seriously for nearly a year (nine or ten months) leading up to that marathon. I used a 10-day training cycle -- four "hard days" and six "easy" or rest days.

The hard days in each 10-day cycle were:

·"VO2 max repeats" (like 6 x 800m or 3 x 1-mile @ 5K pace)
·LT repeats or a threshold run (like 3 x 2 miles @ 15K pace, 2-min recoveries)
·"Medium-long run" (12-15 miles)
·"Long run" (18-20 miles, max 23)

The other six days were short, easy jogs, or off completely. Weekly (7-day) mileage was about 40 to as much as 55 miles, depending on where the long run fell (because of the 10-day schedule, some weeks had no long run).