The aging runner

Charlie wrote:

. . . and quit trying to beat the clock. Run hard when you really want to run hard just for the shear joy of effort.

Probably the best single piece of advice for any age runner I seen on letsrun in a long time.

Twilight- I'll be 65 in 4 weeks. Retired. HBP-have been on meds for about 2 years now-Lisinopril 40mg and Hydrochlorothazide 25mg. Wasn't running at the time (due to injury) I started on them. BP came down with meds and then started running again and it came down further. Started experimenting with taking drugs every other day and stayed well below the noted range.

Stopped alcohol and it isn't moving lower but that's ok.

Try to eat healthy. No salt.

The problem with running just about every day, and racing, is the higher rate of injuries. So, as you probably know, it's a fine line with staying healthy vs. being injured.

Like you, I'd rather run because I love it but have tried biking last 3 years just in case. Everything I read or hear suggests mixing it up with other forms of exercise as we age so maybe that's the elixir.

Good luck!

You mean like Japanese people who eat white rice with every meal? There food is low fat also. Yet they live longer. Look better, etc.You live in American where personal responsibility is constantly shoved down your throat yet you want to blame a "lifestyle experiment."Sheesh.

Benefactor wrote:

Unfortunately, people in our age cohort grew up in the biggest failed lifestyle experiment in history: low-fat/high-carb coupled with chronic cardio exercise in an attempt to make up for the lack of true quality movement and strength development throughout the day. Until we address this on a personal level, you only have to look around you to see where it will lead.

I have a GREAT deal of interest in this topic. I'm 69. New friends are amazed to learn I'm in my 60s. I weigh within 3 pounds of what I weighed in college. I take no meds and my only health problem to date is BPH (enlarged prostate).

For the past 20 years, I have made good health and slowing the aging process top priorities. Here is what I do. NOTE: I'm not saying everything here works... I'm saying I do it.

I don't train for distance. I stopped distance training about 10 years ago. I tell all my distance running friends who will listen why.

I don't drink tap water... only filtered water.

I take supplements: C, E, D3, selenium, multi-vitamin, iron, and melatonin.

I don't drink sodas.

I eat sweets only infrequently.

I take protein, either whey or cottage cheese, every day.

I use a cadre of alternative medicine professionals for advice.

I do HIIT at least once a week and often 3-4 times per week.

I have my BP, cholesterol, PSA checked at least once a year.

I no longer train for distance, based own my own anecdotal observations that are confirmed in the study mentioned earlier in this thread. Extremely hard endurance training leads to inflammation and chronically high cortisol levels, which in turn suppresses the immune system, which in turn has been linked to numerous major senior illnesses. Instead, I do HIIT: high intensity intervals and a variety of weight exercises... Weights, rowing, sled pushing, rowing, etc.

I will be 53 come January and still wanna be a distance God, if doing what makes me happy takes me out so be it.

Pretzel,

I am with you. I am 66 still compete, but the desire to live longer is tempered by my desire to live better. I am currently enjoying my second glass of wine. I will be up at 5:00 am for a run, strides all before I go to work.

Igy

Pretzel,

I forgot to mention I ate some greasy salty Tim's Potatoe Chips before my wine.

Igy

You may want to check your magnesium levels. A large percentage of people are deficient, especially endurance athletes due to loss of magnesium through sweating.

Research it on the internet and then talk with your doctor before taking anything to see what he/she thinks.

Supplementing magnesium has made a huge difference in how I feel (I'm 54).

Good luck:)

Read "Fast After 50" by Joe Friel.

Must read and lots of advice. Friel, now 70, himself a an age group athlete, has been one of the top triathlon coaches out there for few decades now

fred wrote:

Xanax and alcohol are both interacting at the same GABA-benzodiazepine receptor complex.

What pill are you on for the blood pressure? First line is often a diuretic which reduces the blood volume by inhibiting the reabsorption of sodium.

Lisinopril, aka Prinivil, Zestril

I retired two years ago at 63. My interest in running isn't what it used to be, although, I log 3-6 daily. (I attribute this to technology use - my attention span is lacking what it used to be - I need to retrain my brain.) I've been blessed w/ reasonable health - no meds, just supplements. You know, even though I retired, I need to be cautious regarding stress; when you're so used to it for decades, you can replace work-related stress w/ other incidental things that actually warrant no concern at all - in other words, after years of stress it can become habit forming. Regarding diet: I juice every morning, take Mega-Red, calcium/mag/zinc combo for lower back pain, and a probiotic - and a multi (Life's Fortune). I do have a sweet tooth - always have; however, I do avoid processed foods and generally eat fruit, cereal, turkey sandwiches, throughout the day. Run at least 5X a week, and run hard 2X weekly; work hard; eat whole foods; enjoy a few beers - you earned them. (I love retirement - volunteer work, house projects, etc. will keep you busy if you're so inclined.)

I am on 10mg of lisinopril, doc said I could try 5mg once the BP came down to see if that worked. I have had running injuries but some oddly happen weeks after peak efforts like the piriformis I just worked through. But I have no problem immediately cutting back when I feel something amiss like a sore achilles, etc.

I do have bike but where we live is very bike unfriendly to the point of being dangerous. When we move I hope the environment will be safer for that, we'll see. I can see doing more of the various exercises to help avoid injury once I am retired when time becomes more mine to choose.

You make some great points. What is the longest distance you do? I always felt 10 - 12 miles gave a lot of training effect especially when mixing it up, some slow, some with tempo, etc. On occasional 16 miler if training for a half. I am so slow these days not sure how much inflammation I woul incur, or does that even affect it?

Also be careful even with filtered water. My wife as MAC lung disease, something I think is way underdiagnosed and the bug is everywhere. If filtered it must be changed often, usually 2x as soon as recommended by manufacturers.

I have always loved the track and been thinking of getting back to more intensity if fewer reps. Will definitely do this once retired...have dreamed of having my own track with painted boards of the running greats surrounding it. Not giving up on that dream yet.

KAV wrote:

Read "Fast After 50" by Joe Friel.

Must read and lots of advice. Friel, now 70, himself a an age group athlete, has been one of the top triathlon coaches out there for few decades now

Thanks! Plus we have the greats like Ed Whitlock to look up to. Wonder how his heart inflammation looks?

The best older runners I know have two things in common: they are retired and divorced!

I am neither, still muddling along at 40-50 mpw. I am 60.

I take an aspirin every day along with Omega 3 fish oil for cardiovascular health.

I have arthritis, had my left shoulder cleaned out several years back and lost an inch off my collar bone in the process. My doc says that someday I will have an arthritis flare without warning, and that will be the end of my running career.

But I keep running. Tempo runs 3 days a week, one day of intervals on the track, and a weekly long run of 10-13 miles. Ran a half in 1:34 2 weeks ago, a 15K in 1:07:12 last month.

It's a cheap and satisfying hobby. Beats sitting on the couch or in a bar.

Will it make me live longer? DKDC. It's what I do, it's who I am.

Twilight running wrote:

KAV wrote:

Read "Fast After 50" by Joe Friel.

Must read and lots of advice. Friel, now 70, himself a an age group athlete, has been one of the top triathlon coaches out there for few decades now

Thanks! Plus we have the greats like Ed Whitlock to look up to. Wonder how his heart inflammation looks?

Actually Ed's training is one of the reasons I quit the traditional training. As is obvious I am not much at articulating but here is a good article on chronic inflamation that most dedicated runners should read and heed .

I am now on the wrong side of 55 and I am taking no pills. I want to put that off as long as possible due to the side effects and the fact once you start pills the side effects lead to other issues that lead to more and more pills. We all have many relatives who have gone down that slippery slope.

My doctors are pressuring me to go on statins for cholesterol and I refuse to take them. I believe you need to look at ALL risk factors for heart attacks/strokes and here is why I won't take statins:

1) lack of exercise: nope I do weights and run 4 miles a day with every 3rd day at tempo effort. That is more than 99% of people age 55 or older

2) Overfat: nope I am 5% (summer)-10% (winter) bodyfat better than 95% of people over 55

3) smoking: I have never smoked.

4) excessive drinking: nope I drink twice a month 4-5 beers

5) high blood pressure: nope 100/60

6) high stress: nope low stress life style

7) frequent anger/rage: nope, almost never

8) high salt intake: nope, very low salt intake

9) low HDL: nope I have very high HDL

10) high triglicerides: nope I have very low triglicerides

11) diabetes: no diabetes

12) family history: nope father was overweight and never exercised but didn't have heart issues until late 70s. Mother no heart issues. 7 older brothers and sisters ages 60-75 and no heart attacks or strokes

13) unhealthy diet: nope I eat very high fruit and vegetables, lots of fish, minimal fatty foods, minimal junk food, moderate protein and fat intake

14) Blocked arteries: Nope at age 53 I had a nuclear stress test which found zero blockage in my arteries.

15) LDL Yes, I have high LDL at 220.

Therefore I have 1 out of 15 risk factors. In my mind, that makes me low risk for stroke and heart attack and therefore I refuse to go on Statins to bring down my LDL. Doctors pushing hard to get me on them.

Also there are studies that say if you have high HDL (good cholesterol) and low triglicerides, but high LDL (bad cholesterol) which is exactly my case, the cholesterol in your blood is high particle size which does not plate out (i.e. attach to the walls of the arteries) which is what leads to heart disease. Therefore I have high particle size cholesterol, not the small size that plates out in your arteries.

Call me crazy to go against my doctors advice, but I am going to take my chances and not go on statins. I don't want side effects such as lower muscle strength, I want to be as strong as possible in my weight training, they are bad for your liver, they increase risk for diabetes, and they lower testosterone and I don't want to lose an ounce of that, and increased risk of early memory loss, I don't want that either.

I'm in my 50s and already had the Big One in my late 40s. Oddly I have very low BP as does my elderly father around 90/60 IIRC. I'm on quite a few drugs including Ramipril, Procoralan, Atorvastatin, Warfarin and aspirin. Still have a reasonable racing schedule even though medical advice was against it. Try to eat a fairly lean diet but I have a very sweet tooth/sugar addiction so often ruin it after supper. I was on statins from age 42 but I think that was too late (or they don't work).

Northo55: Not only should you not take statins, you should find a new doctor. There is no way he should be pushing that crap on you with that profile. Find an enlightened physician and keep doing what you are doing otherwise.