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Wed Nov 30, 2011 12:18 pm

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
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Location: Orange County, California

Runner, thanks for the update.

Congrats on your 10K run, and on your weight loss. Keep it going.

As for me, I seem to have plateau-ed with my 3 mile time trials. I have not been able to equal the 20:28 time that I ran a couple of weeks ago, the closest I have come was a 20:48. However, I did lower my 4-mile time to 30:07.

I have been doing some research on training for masters (50+) runners. It appears as though I am doing everything wrong, which might explain why I can't lower my 3 mile time. There is this idea of VO2 Max training, which basically increases the efficiency of how our muscles consume oxygen. The recommendation is to run longer type intervals (800, 1200, 1600 reps) with a total of 4000 to 8000 meters at 5K pace with a jog/rest duration of half of the rep time. For example, for a 18:30 5K runner, he should run a minimum of 5x800 meters at 3:00 pace, with a 1:30 jog in between. I was thinking that this formula wasn't adequate, but in reading further, the physiological and psychological reasoning seemed to make sense. Many top athletes use this method with tremendous results. Obviously, VO2 max training cannot be done everday. This recommendation is once or twice per week, with tempo runs the other days, and a day of rest.

So, I am going to employ this method, and will stop obsessing over my time trials.



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Fri Dec 02, 2011 10:15 pm

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Master Masters Athlete
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IBMer, what is your weekly mileage?



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Mon Dec 05, 2011 1:38 pm

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Joined: Fri Apr 23, 2010 6:18 pm
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bowleggedlouie wrote:
A 44 minute 10k at 190+ is very impressive. Keep up the good work!!

Thanks bowleggedlouie! I hope to get down to 175 lbs in the near future. :)


Last edited by Runner on Wed Dec 28, 2011 4:58 pm, edited 1 time in total.


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Tue Dec 06, 2011 11:46 am

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
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Location: Orange County, California

Runner wrote:
IBMer, what is your weekly mileage?


I am probably doing 30 miles per week average. I hope to increase this to 40 miles per week within the next month.



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Sun Jan 01, 2012 9:49 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

I am building up for next summer. I had an inguinal hernia last summer, so that knocked me out for discomfort reason. I had my surgery in September, and returned to running in October.
I am planning on racing a 1/2 marathon at the end of May and then racing at least two meets in the summer, the Portland masters classic at the end of June, and the Hayward classic mid July. It will be cool to race on Hayward field just a few weeks after the trials.
I am up to 40 miles a week on 5 days a week training and will build up to a 16 mile long run for the 1/2 marathon race. I am only doing one fast workout per week, a 4 mile tempo one week, long intervals the next week (2 x 3 mile) and then shorter intervals the following week (4 x 1 mile). Every 4th week will be a recovery week. I am not sure if I will race the 800 meters this summer or move up the the 5K on the track. I will be 54 and an old man in my age group. I am thinking of sticking to the longer distance in hopes that I won't strain my calf once again.
Good luck to all the other masters training and racing this year.

_________________
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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Wed Jan 04, 2012 11:48 am

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Senior Masters Athlete
Joined: Mon Nov 14, 2011 1:18 pm
Posts: 19
Location: Orange County, California

IBMer wrote:
Runner wrote:
IBMer, what is your weekly mileage?


I am probably doing 30 miles per week average. I hope to increase this to 40 miles per week within the next month.


Update: Since this last posting, I have lowered my 4-mile TT to 29:27 (on December 15, 2011). During the holidays, I was running fairly consistently, running a mix of long intervals (2K, 1600m, 1200m, 800m), tempo runs, and 40 minute runs (without taking into account distance). I am feeling pretty good.

I haven't timed myself at any distance, other than when I ran the intervals. Usually, I was doing 8 minute 2Ks, 6:50 1600m, 4:20 1200m, and 3:00 800m. I am kind of anxious to see where I am with 5K. There is a road race this Saturday Jan. 7, that I am thinking of entering.



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Sat Feb 18, 2012 5:07 pm

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Location: NW Oregon

I am up to 42 miles per week now and am finally feeling like I am getting into shape.
My last 4 x 1 mile repeats with 200 meter walk recovery was (6:04 - 6:04 - 6:04 - 6:01) and my 4 mile tempo was at 6:18 pace. I would like to get those repeat miles down to about the 5:50 range and the tempo down to 6:10.
I don't think I'll race any track meets before summer, so far I am planning on racing the Hayward classic and the Portland Masters classic. I think at this point I will shoot for a sub 2:20 800.

_________________
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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Wed Feb 22, 2012 8:20 pm

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I've been lagging on my training updates. In mid December my right foot started to really bother again. So I took 2 weeks off completely. Then I only ran 60 miles total in January. I picked up my training again in February. I ran another 5K time trial on February 15. I ran 21:22.87, slower than my 21:05.65 from November. But I started way too fast, running the first 1600 m in 6:33 (first 400m in 93 seconds, 1st 800m in 3:12) five seconds faster than my last 5K run. I paid dearly for that early fast pace. I had no energy the last 8 laps of the run and limped home.

1st 1600m- 6:33.84
2nd 1600m- 6:55.35
3rd 1600m- 7:04.10

I did a 12 mile run (8:29 pace) on February 12, my longest run in since early 2003. It felt good and my right foot was ok.

I plan to run a 1500 m race this Saturday at a local all-comers meet. They also have a 5K and I may run that as well, depending on how I feel after the 1500m. There's probably less than two hours between the two races. I'm hoping to see if I can run 5:32 1500m which is equivalent to a 6:00 mile.



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Sat Feb 25, 2012 4:27 pm

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Master Masters Athlete
Joined: Fri Apr 23, 2010 6:18 pm
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So the Los Gatos All Comers meet had a 1500m and a mile as well so I ran the mile. Unofficially I ran 5:58.8 (my watch had that time but I stopped it well after I crossed the finish line). I ran 85-93-90-90 second laps. The race didn't hurt as much as I thought it would. LoL! That 4:45 mile time I need to run in Portland in June is going down! (I hope). :D



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Sun Feb 26, 2012 9:14 pm

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Master Masters Athlete
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Joined: Mon May 14, 2007 10:03 pm
Posts: 317
Location: Eugene, Oregon

Nice job baby! Keep up the hard work and you'll get there, or damn close!!

_________________
M45 PRs: 100: 12.04, 400: 54.83, 800: 2:23.5, 5K: 19:27



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Mon Feb 27, 2012 12:02 pm

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Master Masters Athlete
Joined: Fri Apr 23, 2010 6:18 pm
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Thanks BMo! I had a blast! I had originally was going to run the 5K as well. But I didn't feel confident I could hammer a fast 5K since it was only about 40 minutes after the mile race. The mile race was interesting because it had everybody in it, youngsters, seniors, some elite ladies form a local running club, fast high school kids, and age groupers. There were 30 people in the race. Funny on the third lap I passed a kid that looked like he was about 9 years old! LoL! I'm kind of bummed that there this was the last meet of the winter season. There were aren't much opportunity for masters runners to run track races during the spring. They do have them again in June.



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Sat Mar 03, 2012 4:44 pm

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Junior Masters Athlete
Joined: Wed Feb 25, 2009 7:21 pm
Posts: 9
Location: Fresno CA



Nice job in the mile!!



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Sat Mar 03, 2012 9:11 pm

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Master Masters Athlete
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Posts: 134
Location: NW Oregon

Runner wrote:
That 4:45 mile time I need to run in Portland in June is going down! (I hope). :D


Runner, are you speaking of the Portland track festival masters mile?
If you are wow, you are braver then me, I stick to the low key races.
That is a very competitive mile race. Some years more competitive that others.
But if you are racing at Los Gatos, then you are used to some fast races.
Good luck with getting that 4:45 time.


Here are the results and the video from lasts years race if anyone is interested.

http://www.runnerspace.com/video.php?video_id=48727

_________________
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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Mon Mar 05, 2012 12:36 pm

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Master Masters Athlete
Joined: Fri Apr 23, 2010 6:18 pm
Posts: 60

runandsew wrote:
Runner wrote:
That 4:45 mile time I need to run in Portland in June is going down! (I hope). :D


Runner, are you speaking of the Portland track festival masters mile?
If you are wow, you are braver then me, I stick to the low key races.
That is a very competitive mile race. Some years more competitive that others.
But if you are racing at Los Gatos, then you are used to some fast races.
Good luck with getting that 4:45 time.


Here are the results and the video from lasts years race if anyone is interested.

http://www.runnerspace.com/video.php?video_id=48727

Well, my goal is to get to Portland. I have no idea if at my age and years of non-running if I am even capable or running 4:45 anymore. But it will be fun finding out. I know the Portland Track Festival men's master's mile race is quite fast. If I get in the race I don't expect to hang with the 4:20ish guys. I would be happy to just get in the race and have some fun. Even if I don't qualify for Portland I still plan to run the Los Gatos All-Comers' meets during the summer and run the fall master's cross-country series hosted by the Pacific Association USATF.


Last edited by Runner on Mon Mar 05, 2012 2:32 pm, edited 2 times in total.


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Mon Mar 05, 2012 12:51 pm

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

Well good luck in your training for this. I hope you make your goal and race the meet.
It would be a fun meet to race, I tend to strain my calf way too much to try such a fast race. I probably would have tried it back when I was 40, but now I haven't hit the 5 minute mark in years. If I raced it now, I would still be tempted to try to stick with the leaders as long as possible and then hold on to what ever I had left.... maybe they is why I strain my calf so often.

I will be running the Hayward classic this summer if I can stay injury free. It will be about 2 week after the Olympic trials.

_________________
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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