50+ Masters Training and Racing Open Forum

He said his hammy is fine. The glute is the problem now.

Thanks for the useful information, I should definitely keep hitting the hills and work on flexibility. The problem, though, is that my hamstring feels totally fine: I can stretch it, do hamstring curls, eccentric, pylometrics etc... When I run, the hamstring does not bother me at all. The glutes, however, feel kind of weak and tired all of the time, especially on the distal side. It is really weird.

Chat gpt4 is AMAZING!

Thanks but can you change the format of the schedule using a matrix or grid
Sure! Here's the 4-week training plan in a grid format:

what the the specified rest intervals between each rep
Apologies for the oversight. Here are the specified rest intervals for each interval session in the training plan:
Week 1: Intervals - 6 x 400m
Rest intervals: 2 minutes between each 400m repetition
Week 2: Intervals - 8 x 200m
Rest intervals: 1 minute between each 200m repetition
Week 3: Intervals - 4 x 800m
Rest intervals: 3 minutes between each 800m repetition
Week 4: Intervals - 4 x 400m
Rest intervals: 2 minutes between each 400m repetition
Make sure to perform the intervals at your goal mile pace or slightly faster, depending on the distance. Rest intervals should be taken as active recovery, which means walking or light jogging to maintain your heart rate and stay warmed up.

if I run 5:30 for the mile how fast might I run for the 3000 meters

To estimate your potential 3,000-meter time based on your goal mile time of 5:30, you can use the concept of "VDOT" (V̇O2 max) developed by running coach Jack Daniels. This method provides a rough estimate of your performance at different distances based on your performance at a known distance. However, please note that this estimate assumes similar training and preparation for both distances.
First, convert your goal mile time to seconds: 5 minutes 30 seconds = 330 seconds
Find your VDOT value using an online VDOT calculator or a VDOT table. Inputting 330 seconds for 1 mile yields a VDOT value of approximately 52.
Look up your estimated 3,000-meter time using the same VDOT value. With a VDOT of 52, you might run the 3,000 meters in approximately 10 minutes and 50 seconds.
Keep in mind that this is just an estimation and actual results may vary depending on factors like training, race conditions, and personal fitness. It's also important to remember that training specifically for the 3,000-meter distance, which requires a slightly different approach than training for a mile, will yield better results.

Ok, thanks. Then, I cant help. BR

Cross training, sure. I apologize for the mistake.

Mid D guy: I had a problem with glutes a couple of times. My feeling is that only time heals effectively (it took some 3 weeks for me). And while they are recovering do something "aerobically oriented" that do not stress them further. After you recover, add some exercises like planks. Good luck!

Greetings!

My week was nothing outstanding. The goal was not to lose too much volume after the race on Sun Apr. 9 (because more races are coming).

Mon – AM: 30 min easy on elliptical, PM: 25 swimming in a pool
Tue – 15 min warm-up on elliptical (bad weather), then 40 min running outdoors including
3x2:30 uphill, hard.
Wed – AM: 4 miles easy, flight back home in the afternoon
Thu – 7.5 miles on a trail in the “home forest”, incl. 2x2.5K (11:00 and 11:06) in the middle. All the snow is gone even deep in the thick forest (some 10 days earlier than usual).
Fri – 50 min elliptical incl. 2K+1K+0.5K at above LT effort.
Sat – 6 miles easy
Sun – 8.5 miles including a 7K “light tempo”. Tried to pace my son at 4:30 min/km (7:15 min/mi) but 2 final kms were at 4:45.

Happy and injury-free running to all!

Never allow the hill runner in the group to “make it up as we go” on a 13-mile run. Where we live, the hills have hills. Our, ahem, leader found a way to make every part of the run uphill. That’s my story.
M: 5.5M @ 11:03 pace

T: 11M @ 10:23 pace with two 7:00 surges and two 4:00 surges

W: 5.5M @ 10:54 pace

Th: 11M w/16(.25/:30) on the bike path loop. 8:45 pace for the repeats/recovery and 10:17 pace overall

F: 5.5M @ 11:33 pace

Sat: 13M @ 10:14 pace. Meandering hilly route that we could not recreate were we to try. Of course, I don’t want to.
enjoy the week

Sounds like the Saturday morning group I used to run with every week during my fast days in upstate NY. The leader of our group was not that fast overall but was a terrific hill runner. The area in which we ran was only modestly hilly but he found a way to squeeze every bit of uphill possible out of that terrain. I was a terrible uphill runner despite being very light, but I could fly downhill. I used to spend every run yo-yo'ing on and off the fast group as we went down and up.

Greetings, fellow 50+ers and happy NBA and NHL postseason!

As I alluded to earlier, this week was the beginning of a planned downturn for me. The right side - especially the hip - has been problematic (again) of late. So I took it easy this week with only a pair of reduced volume runs. Now I am traveling which seems like a good excuse to reduce the volume even more in hopes of the hip making a positive rebound. So don’t expect much from me over the next few weeks. Hoping for the best. Anyway put me down for a smidge over 8 labored miles for the week.

Mon: 46’ CR; body wt ex

Thu: 43’ running (3); 16 oz curls

Best to most.

Nothing special this week with the somewhat up and down process of getting by bruised back and ribs healed up. 37 miles this week versus only 18 last week, so definitely progress. My best effort was 5 miles at 9:02/mi pace on Wednesday.

MagicShoes#16, your comment reminded me of when my two sons were in high school, and had that sense of adventure and endless energy for running. We used to run a lot of trails on weekends with a group of fast local guys, and a couple of fast young women. The group always got worried when my sons moved to the front and said, "we know a shortcut." Their shortcuts inevitably involved brutally steep trails and added miles as often as they shortened the route.

good luck tomorrow! I hope the weather is favorable and that your diligent training pays off in a great race.

Good week for me -- bummed out about DNS for Boston, but I would have needed another 8 weeks or more probably to be ready for even a semi-decent showing, so I feel fine about decision. got in my hardest running since December this week, with no noteworthy ill effects on calf:

M 1:00

Tu 1:30 + 1:00 x-t

W 1:00 with strides + 1 X 1600 at 5k pace (6:22) + 1:00 x-t

Th 2:00

F 45:00

Sa 1:00 with progression run at parkrun (20:40 for 2nd OA/1st AG) -- 10:45 halfway/9:55 second half + 1:00 x-t

Su 45:00 + 1:00 x-t

have a great week,

Dave

Checking in from Boston. Tapered down to 50 miles this week with today being 5 miles plus strides. Wed was a tuneup 4x mile with 75” rest (5:50s).

Tomorrow I’ll start conservatively and see how it goes. I think with a good race I can podium my age group.

Good luck to those at Boston. Happy and safe running to all.

amkelly - I am in your boat. I fly downhill, suffering loudly and profanely on the ups. Actually, I have no energy to complain. I just breathe.

I had a breakthrough today. Don't laugh. For the first time in 13 months, I managed to jog a full mile (actually 1.1 miles) without stopping. It didn't feel too bad, but that was about my limit as my bad dystonia foot was reverting to scuffing the ground over the last 100-200 m.

For the past year I've been doing everything but running--walking at a quick pace, cycling, swimming, rowing, and lifting in the gym. Haven't been able to run because of some combination of runner's dystonia and rheumatoid arthritis in my hips. Maybe I'm starting to turn a corner. Or not. I'll see what the next few weeks bring.

Excited to watch Boston tomorrow!

Checking in as Boston elites have wrapped up. It's spring racing season!
Did 1:01 for 10 mile the other week and came back with a 1:24 this weekend, kind of a quick turnaround. A little disapponted in the time/age grade percent in that half, but the weather wasn't exactly perfect so I'll have to take it. Nice being in the new age group.

CM welcome to 65 that 10mile is amazing.

DHaaga smart move.

SoCalCush congrats for your 42nd? sub 5

Goal Race Hayward Classic Mile May 7th 3 weeks!
Sub 6 to keep sub 6 streak going at 66
Stretch goal under 5:38 for a 60+ mile PR

Calf muscles are ok.

Monday Zone 2/3 mill 15x2 minutes with 1 minute walk recoveries
Tues Wed easy walk bike
Thurs LT Zone 3/4 treadmill 4x5 minutes R2minutes walk
Fri Sat easy walk bike
Sunday Vo2 3x1:40 sand dunes uphill R2:20 (1:50 run back plus 30 seconds standing) 1x full loop 2:54 just hitting 90percent of MHR.

Doing more cross training instead of running on easy run days.

Happy with the last few weeks of quality

Want to keep my options open running the 3000 vs the Mile.

This would mean trying to get a sub 6 mile before Hayward.

Onward!

Fitness is improving but I have a niggly right knee which is still restricting my running.

M. 55 min kayak.

T. A trip to Melbourne to visit mum (4 hrs roundtrip) so swapped bike day for run day. Did a 5.6 km/200 m elevation run in 40 mins.

W. 1 h 50 m mountain bike ride in the forests (wet).

T. Babysitting duties. Went out for a 6 km walk in the evening.

F. 50 min kayak. I am pretty much back to "normal" pace in the kayak now.

S. 1 h 40 m mountain bike ride in the forests. I am still a couple of kph of my "normal" (pre health blip) pace on the bike.

S. Slow plodding 10 km trail run in the forests 1 h 8 m. Knee was stiff early on but loosened up over the course of the run. My running is well off my "normal" pace. Probably 40 to 50 s per km but I have been very conservative due to the knee giving me some grief.

The plan going forward is very modest. I am pretty happy with the idea of just doing 2 x a week kayak sessions of 3/4 to 1 hour. 2 x a week mountain bike sessions of around 1.5 to 2 hours. Running wise I am aiming to just build up to doing 2 x week runs of around 1.5 hours. I am hoping I might be able to get out to the Thursday night Trails and Ales for a short social jog/hike just to add a few more ks. I figure that is enough to be able to turn up and have a good fun race whenever I want.

Thanks for making me giggle. I have a friend who says his training partners really fear when he says "I think I know where this goes." It seems like all my runs are pretty hilly as there aren't many flat trails nearby. I can't guarantee that my runs won't be longer than advertised, but I usually pick out good routes!

I've been inching mileage up and apparently ran over 60 miles last week, which was a little surprising. My running buddies for Sunday's long runs turn around at 3.5-4 mi and I'm left to my own devices on the trails, which had lead to me accidentally running 14 and 15 miles the last two Sundays (after a 10 mile workout day on Saturday). Despite the fact it was pouring rain or snow, I felt fine both weekends.

The faster workouts are much harder mentally and the track practically causes paralysis. I did however force myself to run 2 sets of 1600, 1200 and 1000 this week and I was fine and my times were good - but it's really hard to do them all by myself. And of course it's depressing to be running 2 min/mile slower than I could do in my youth. But I tried.

Despite feeling fairly fit and healthy, I have no race plans and that's kind of shame. But after coming back from a year long of injury and hobbling, I am so happy to have the mental health benefits of running easily in the forest. Now just to hold myself back a bit so I don't get injured. (I am still doing PT exercises and lifting weights twice a week and hoping that it helps.