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Sat Jun 20, 2009 2:46 pm

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Master Masters Athlete
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Joined: Sun Feb 18, 2007 7:21 pm
Posts: 134
Location: NW Oregon

Next Sunday, I will begin my track racing season.
I am planning on racing the 800 next Sunday, a 5K road race on the 4th of July, and two 800's on the next two weekends.

I drive a semi truck on an eight hour run monday thru friday nights, and have a lifting routine while I drive.I use a 10 lb dumbbell, I do 4 sets of 50 of six different curls and such. I also do push ups, dips and chin ups 5 days a week.

I am currently at 30 miles a week with my long run of 10 miles while taking monday's and friday's off.

I am wondering how much do I cut back on my lifting, and how much should I cut back on my long run?

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Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Sun Jun 21, 2009 9:57 am

 
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Master Masters Athlete
Joined: Mon Sep 11, 2006 7:27 pm
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Why long runs for 800? Slow begets slow.



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Sun Jun 21, 2009 11:06 am

 
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Master Masters Athlete
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Joined: Sun Feb 18, 2007 7:21 pm
Posts: 134
Location: NW Oregon

The main reason for the long run is because I am prone to injury.
I want the endurance to be able to push that last lap, without straining my calf. I can't do the speed workouts that I use to be able to do without injury, so I am keeping up my endurance workouts, and adding some speed workouts on the road.
My Wednesday workouts is a 6 mile run with 4 intervals with 1 minute recovery. I started at three minute intervals, and will be dropping them by 30 seconds until the week of my last meet, I will be running 4 x 30 second intervals with the 1 minute recovery. I have been doing tempo pace on my Saturday runs, yesterday, I ran 6 miles, with the tempo pace for 5K at 20:09.
I would love to be able to get on the track and rip those very quick speed workouts, but my legs just can't handle it anymore. So I am trying to compromise with short speed workouts on the road, enough hopefully to gain speed and form, but not enough to strain my pesky calf muscle.

I think I will drop my long run down to 7.5 miles for a Sunday run if I race on a Saturday, If I race on Sunday, my Saturday run will be 4 miles.

I had hoped to get down to a 2:10 this summer, but I will be happy to run 2:20

_________________
Age Group - M50 - 54

Old Man PR's (40 - 49 --- 800 - 2:05 / 1500 - 4:28 ) (50 - 54 --- 800 - 2:18 / 5000 - 18:23 / 10K 38:45 / 1/2 Marathon 1:29 / Marathon 3:23)



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Sun Jun 21, 2009 5:13 pm

 
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Master Masters Athlete
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Joined: Thu Jan 22, 2009 5:44 pm
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Location: New Boston, TX

I hear you on the speedwork leading to injury. Back in my younger days I ran some great 800's during my high mileage phase. Then I thought man when I get the speedwork in my times will really drop. Sometimes I would improve a bit from speedwork and other times not. I'm nursing an injured ham now from too much speedwork. I think your on the right track so just keep doing what your doing. When it come to training our "old" bodies, no one knows what we can handle better than ourselves.

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1958 model sprinter. Like an old car, I may not look or perform like I used to, but if I keep it tuned up I can still run.



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