50+ Masters Training and Racing Open Forum

OK "Mike Long" the jerk. Graston is correct, I actually had Astym which is essentially the same thing. Eccentric heel drops are just fine so shove it where the sun don't shine.

Sorry 50+, can't stand this Troll.

Igy

At the risk of provoking another unwarranted outburst, I'd just like to point out that Astym is very different from Graston. Perhaps you meant IASTM?

https://astym.com/blog/2011/06/27/astym-and-soft-tissue-mobilization-are-very-different.html#more-500006

I feel this is important to clarify for Big Red and others seeking accurate advice regarding these treatments.

Ass wipe.

What is your problem? I've looked back through this thread and never found a post where Mike Long said anything to you to deserve this vitriol. What am I missing? Is it true that you're still peeved because he beat you in a race once? What do you have against him? I'd honestly like to know so that I can perhaps understand your behavior towards him.

Dave,

On your mile goal I'm sure you know it depends if you're a strength (grinder) or like me (wipmy kicker). I know it took a lot of strategic track workouts for me to run 4:04 for 1500 at age 45. Once I built my 6+ months of base work, my coach had me doing simulated & medley strength intervals vs classic repeats. Nearly all of them were done in negative split fashion with the middle interval the one that matter most and always at 1500m goal pace. eg. 2 x 400, 1x 1200, 2x 400; or 1 x400, 3 x 600, 2 x 200; or this one I call The Magic Workout.... 1x 400, 1x 1000, 1x 400, 2x 200. Full Recovery. I knew what I could race with confidence for 1500m when I hit that 1000 in 2:39!

KP

p.s. how I wish I could hurt so bad at age 57!

KP wrote:

.., how I wish I could hurt so bad at age 57!

Your brain won't let you, because it knows there would be repercussions. I'm always amused by the runners who expound that the reason we slow with age is because we don't maintain intensity. That's like saying poverty is caused by not spending enough money.

Greetings all, its been a while since I have posted. I have one of those "has anyone ever had" questions. Last year I was training for my elusive BQ. I was a couple of months away and training was going great. Every so often I would get a pain in my hip. Sometimes bad enough I had to walk back to the car. I tried PT, stretching, rolling. It helped a little. With one month to go it got much worse. More PT and a trip to the doctor. The doc says bursitis, so anti-inflammatories, and PT. For that last month I could only do 10 miles a week. I figured I'd put so much time into this I had to race. I ended up 6 minutes short. I took the next month off determined to come back strong, only to walk back to the car after the second 3 mile run. I went to the orthopedic doc this time. He says he thinks I have torn labrum and sends me to a hip specialist. The hip specialist says ya,you have a torn labrum but you also have deformed hips. Instead of the ball on my femur being spherical, its cam shaped and fairly flat. That's what was impinging the labrum and causing the pain. The doc says the only way to fix it is to reshape the top of the femur on both hips. They can make it spherical and I will be good as new. recovery is 4 months for each side. Has anyone ever had this done or know anyone who has? I'm a bit nervous about having them grind on my bone. She says the joint looks great. Sorry for the long story,

Paul

Paul, I'm not qualified to discuss hip deformities. But I do know that the heel drop on your shoes can lead to hip soreness. Are you wearing traditional trainers with an elevated heel? If so, it might be worthwhile to invest in something closer to the ground. I think it's certainly worth a shot before going under the knife. Good luck.

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Week 316 (Thanks AlanB for the correction)

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Greetings, 50+er's! Another week, another seven days. Managed 35.5 miles on 7 runs; log reads as such:

Sun: 5.0 Easy (7:54/mi) no drills, major storm passed through

Mon: 4.2 Easy (8:04/mi)

Tue: 5.1 Intervals (3x1000, 400 jog) 4:03,4:04,4:00

Wed: 4.1 Moderate (7:30/mi) Despite the heat, the legs felt good

Thu: 5.1 Easy Trail(8:19/mi)

Fri: 4.0 Easyish (7:47/mi) Legs felt pretty flat

Sat: 7.0 Variable (7:41/mi avg) 4th and 7th mile @7:00/mi

As has been typical of late, mostly easy miles with some effort sprinkled throughout. The one true workout was the 3x1000 on Tuesday, where I simply ran out of gas (others in the group did 5x1000.) Don't know whether I need to slow them down or increase the recovery. Going by feel hasn't really been working, as the pace during the reps "felt" right, but I seemed not to recover as quickly as I used to. Saturday's 7-miler was run in two progressions, with a short break after the fourth mile.

My immediate objective is to log miles every day in June. During this streak, I've had a bunch of days where the legs have had no pop (this week it was both Thursday and Friday,) but I'm happy that the hip, though a bit tight at times, has been manageable. Come Tuesday, I'll be entering week five of running every day; it's my longest streak in quite a few years. Sadly, no weight has come off; still hovering between 170-172 lbs. Truly my own fault, though, as my training hasn't extended to the kitchen.

My daughter gave me a Fitbit Charge 2, which I think was the right choice. It's not a GPS device, so I still use my Garmin for runs, but this is something I can wear 24/7, and isn't too obtrusive. I'm liking that it can give me some insight into my sleeping (or lack thereof.) It certainly confirms that I need more sleep. Also I'm getting a better handle on my heart rate and just my general hourly activity.

OK, enough of my self-indulgence, hope you all are having a solid June. Any races to report?

All the Best!

PS-just read your report, Paul061. Sorry to hear about your hip woes. I don't have any additional advice or knowledge. Sounds like you've done all the things I have done to deal with hip pain. Hope you can get some further insight into the pros and cons of the procedure. Good Luck!

Progress! My plan to get my jogs up to 45' by week's end was successful, though not without a little bump on Tuesday. I was about halfway through a planned 40' jog when I felt a somewhat significant twinge in the recovering calf. I downshifted and proceeded. Two minutes later, after my pace had started to creep up again, there was a second less significant twinge so I downshifted again. That scenario repeated itself once more after another couple of minutes. After that I was able to finish without any issues. Thursday's (42+') and Saturday's (45') jogs had no issues. My guess is the Tuesday twinges were scar tissue releasing.

This week's goal is to build to 50'. Ultimately I'd like to get to an hour plus. So far, so good.

Regarding the discussion above, as someone who suffered through much of the last year with an Achilles issue I can certainly vouch for the problems eccentric heel drops caused me during my rehabilitation. They set me back on more than one occasion. However, when healthy they are an integral part of my routine. (One final thought regarding that discussion is that I believe an apology is in order.) Just my $0.02.

Have a great week, all!

Paul061, my wife had essentially the same condition, oblong top of her femur in one leg, but also slightly malformed socket. However, she wore it down to bone on bone and ended up having to get it replaced. Recovery from hip surgery for her was not bad at all. The nature of the surgery and the nature of the joint are such that there isn't much muscle trauma involved. Obviously, the incision has to heal, but normally they want you starting back to weight bearing exercises fairly quickly, so, if you are fit going into it you can get through it without giving up too much fitness. For her the replacement was like a miracle in terms of improved mobility. She had it done over 15 years ago and has had no subsequent problems with it. She is a serious swimmer and not a runner so she doesn't beat the new joint up, and she keeps it well stabilized with muscle. For running I would have some serious discussions with the Ortho about how much you run and what you might expect for the future effect of the procedure specifically on running.

For me, I am checking in early today because it has been a frustrating week and I probably won't run today. I mentioned last week that my resting HR was elevated last weekend so I was going to take an easy week. It seems I didn't take it easy enough. My left leg decided to go on strike this week. Monday near the end of a very easy 7 mile walk/run I suddenly got a sharp pain and knot in the top of my calf. I slowly walked the last mile and a half home. The rest of the day and Tuesday it felt sore and tight. I did a very easy slow walk of 4 miles Tuesday. Wednesday and Thursday I took completely off to give it time to recover more. I was still considering racing a 5K Saturday if it felt better, so Friday I went out to test it. I walked a mile and it felt fine. I ran an easy 7:30 mile and my glute was feeling a little sore near the end of the mile. I stopped running and I could barely walk because my Piriformis was really sore with every step. I limped home and hit the Aleve bottle immediately. Saturday morning I got up and stretched and I still felt some soreness so I reluctantly decided to skip the race. Both the Piriformis and calf feel pretty normal this morning but I am going to ease back into running very carefully to get these issues sorted out. Thus ends my tale of woe.

I also have a small tale of woe. I think it's still small and I need advice how to keep it from becoming large. I mentioned tweaking my back last week. My back is better but now I have an issue with my hip. I have a deep glute ache, possibly piriformis. When I lie in bed on my back and have toes facing the ceiling and I point and stretch, no problem. I angle my toes inward, point and stretch, no problem. But when I angle my toes outward point and flex, I can feel a pain and a bit of a tingle up my leg and into my glute. I have tried the pigeon pose in yoga in an attempt to open up the hip. Perhaps all stretching should be stopped? Any advice?

My workouts this week were my standard 5 mile course done three times plus two weight work outs. I am speeding up my running and have now graduated to a jogger instead of just a shuffler.

Thanks Old Guy llI won't be getting a replacement just re shaping. The hip specialist says I will be able to run as much as I want. In fact she says she will set my recovery therapy up with a PT who is an avid fast marathoner. My biggest concern is the 4 month full recovery on each side.

sorry to hear of several injury reports; nothing useful to offer except that i'll have my fingers crossed for everyone's return to good health.

I had a good week with 8 hours running, 2 hours x-t and encouraging race

M 55:00 incl. 2 X 1600 on 10:00 goes, 2 X 800 on 5:00, 2 X 400 on 2:30 (5:58/5:57/2:58/2:55/1:27/1:26) + 20:00 elliptical cooldown

Tu 2:20 double

W 1:20 run, 60 cycle class

Th 1:10

F 35:00

Sa 40:00 including fairly hilly road 5k 18:44 (17th OA, 3rd M55-59)

Su 60:00 run, 40:00 elliptical

race was 12 seconds slower than last year, but for me these days that's a win (10k in April 43 sec slower than last year, 10-miler almost 2:00 slower than 2 years ago, etc. etc.). Ran fairly evenly -- 5:56, 5:56, didn't see 3-mile mark -- obviously slowed, but last mile is more uphill than the others.

Only downside was losing the coveted "first red-haired finisher" bragging rights to first woman, who was in sight for the last mile but just not coming back.

have a great week,

Dave

Ghost of Igloi wrote:

KP,

By chance did you ever know Mike Long. Mike worked in that first Nike store in Eugene with Geoff. Mike was on the UO cross country team with Pre that won the NCAA I believe in 1973. Mike and I trained together under Igloi in the late 60s and 1970. Lost track of Mike thru the years and his name is fairly common.

Igy

The handle "Mike Long" originated from the above post. No apologies from me, my 2 cents worth. Sorry. Totally a troll that wants to harass my posts. If there is a apology to be made it should be to me.

Igy

Ghost of Igloi wrote:

Ghost of Igloi wrote:

KP,

By chance did you ever know Mike Long. Mike worked in that first Nike store in Eugene with Geoff. Mike was on the UO cross country team with Pre that won the NCAA I believe in 1973. Mike and I trained together under Igloi in the late 60s and 1970. Lost track of Mike thru the years and his name is fairly common.

Igy

The handle "Mike Long" originated from the above post. No apologies from me, my 2 cents worth. Sorry. Totally a troll that wants to harass my posts. If there is a apology to be made it should be to me.

Igy

"his name is fairly common"

The post also mentions Igloi. Does that make you a troll?

You're way out of bounds on this.

Good morning from Eagle, Idaho. I do most of my running in the morning, we have enjoyed cool temperatures in the 50s. The afternoons, when I have been walking or swimming, have been the typical upper 80s and low 90s. The high desert climate makes even the afternoons tolerable.

This week I began to cut back on the free weights, reduced the swimming by 250 yards, increased the walking sessions by a quarter of a mile, and increased the pace a tad. My totally non-running volume will peak over the next week or two, while holding the running volume steady through July. At least that is the plan. My week.

Monday: AM- 2 miles easy; form drills; 4 x (500m repetition pace / 300m easy; 300m repetition pace / 200m easy) 500s @ 2:10 average, 300s @ 1:15 average; mile easy; PM: 3.5 miles walking

Tuesday: AM- 45:00 spin bike; core routine; PM- 1,500 yards swimming

Wednesday: AM- 2 miles easy; form drills; 4 x (800m interval pace / 400m easy) 800s @ 3:43, 3:35, 3:32, 3:25; mile easy; PM- 3.5 walking

Thursday: same as Tuesday with the addition of free weight AM

Friday: AM- 2 miles easy; 16 x 100m 2 easy, 2 good; 20:00 pool run; PM- 3.5 miles walking

Saturday: 2 miles easy; 4 x 100m @ 25 / 20m walk; 200m walk; 1,600m continuous run following this pattern 50m tempo pace, 150m repetition pace @ 7:11; 800m easy; 800m interval pace @ 3:30; 400m easy; 250m @ 1:00; 400 m easy; 2 x 300m repetition pace @ 1:08, 1:06 / 100m walk; 400m easy; 2 x 150m fast pace @ 31, 30 / 150m walk; 400m walk

Sunday: 3.5 mile walking

Have a good week.

Igy

I have posted on LRC as "Ghost of Igloi" for more than a decade. Your buddy "Mike Long" magically shows up less than a week after I mentioned the name to KP on this thread. You can be clear about my feelings concerning any comment you make on this subject.

Ghost of Igloi wrote:

I have posted on LRC as "Ghost of Igloi" for more than a decade. Your buddy "Mike Long" magically shows up less than a week after I mentioned the name to KP on this thread. You can be clear about my feelings concerning any comment you make on this subject.

What difference does it make when someone registered their username? Coincidentally or not, you both use names borrowed from someone else. The difference is that you excuse yours while lambasting someone else for doing the same thing you did.

The real issue, however, is that you insult this guy simply because of the name he uses on this board. Can you possibly be any more petty?