Charlie, my understanding is that TMAO is normally excreted quite quickly and easily through urine in healthy people.
I must reread the research on this but it was my understanding that eating Choline rich foods had little or no impact on TMAO levels in the long term in most people. I would guess people with kidney issues might be an exception.
Tim Krabbe's book features a rider with my unusual surname.
Alan Bennet wrote:
Week 108: 8 hours 19 minutes in 7 runs with no workouts. Basically an hour a day plus a long run on the weekend.
1500Master wrote:... to be honest, I was scared to death to be on the track again.
Thanks, I thought that was just me. And it's not getting any easier the more I do it. Realistically, isn't THIS the reason track will remain unpopular?
REDUX: Why do I run? More particularly, why do I continue to run even when it hurts? Why do I race at all on the track, when I am so bad at it and find it just generally scary and unpleasant?
Tim Krabbe wrote:
We are wet, cold and dirty. Pick someone at random and put them on a bicycle here, front wheel pointing in the direction of Camprieu, and ten to one they'll dismount and go looking for shelter in the nearest farmhouse. Why are we riding on? If you ask an alpinist why he climbs a mountain he'll reply: "Because it's there."
As far as I know, no one has ever pointed out what nonsense that is. The alpinist's will isn't prompted by the mountain, it's there even without a mountain. The alpinist's will is not so petty that it needs something as random as the shape of the earth's crust in order to exist.
--Tim Krabbe, "The Rider" (English translation 2002), p.89
Charlie wrote:
All ways wanted to try the 800 hopefully by next year.
Idea to Increase in track meet participation
Create meets with heats based upon time.
For example KP would toe the line with racers who are running in 2:06 to 2:12 range.
Shorter races take less time you could have more races.
A 5000 would have races: below 16,18,20,22,Over 22 ranges.
Racing is relative.
A 13:30 runner in a sub 13 race looks and probably feels SLOW. The same time in a 13:30 race feels GREAT and is interesting to watch.
I would be willing to contribute some time to this idea.
Interclub racing in Victoria consists of graded races. A to E.
Each grade has Q time (except E). The 5000m /3000m/Steeplechase are usually run with several grades combined but the shorter races are all run as separate graded events.
Only 29 miles this past week. I seem to be working my way through my third round of childhood diseases now. First, round, my childhood, second round, my kids' childhood, and now, third round, my grand kids' childhood. My granddaughter and I both were under the weather with some mild stomach bug for the first half of the week, but things started to feel better on Thursday. I am hoping that the down week will be a bit of a taper leading to a good 4th of July 10K I have signed up for.
I haven’t posted in a while because there is not much to report. June 5th was my last real run and on that day the plantar fasciitis on my left heel returned with a vengeance. This heel has bothered me since last Aug 1st. Additionally pf started up on the right heel. I won’t bore you with the very long list of remedies I have tried and I am not seeking advice on future remedies. This break in running has afforded me the opportunity to work on my upper body with weights more intensively and I’m liking the results of that. And, more importantly, I’ve learned that I can be quite content and happy not running a step. I have a long history of being sidelined by injury all the way back to college so perhaps I’ve learned to adapt. But I’m not calling it quits on running, I’m just continuing to try new things, change equipment, and change my approach. I’m confident I’ll get the right formula….it just may take a while. I know Edison tried 10.000 different filaments for the light bulb before getting it right. I’m only up to about 100 so far……
Had an a good going week last week until my body put an end to it! If it isn't one thing it's another. After a decent tempo Wed, I did an easy shakeout run Thurs morning. But for some reason by Thurs evening's run, my groin wouldn't allow me to run a step! Opted to bike with my training partner instead. Took Friday off as it was still sore. Did a test run Saturday not knowing if I would make it 10 steps or 10 miles. Made it 10 miles. Groin didn't hurt at all, but my left hamstring flared up with about a mile to go. Made it thru Sundays run but still felt it. Feels ok as sit here Monday a.m. thinking about an easy morning run.
Mon: 8 miles easy
Tue: 9.2 miles @ 7:25/mi
Wed: 8.3 miles @ 6:54 w/3 in 17:08 (5:50,5:40,5:38)
Thu: 4 miles easy am; 8 miles bike pm
Fri: off
Sat: 10.0 miles @ 7:08
Sun: 10.1 miles @ 7:28
Entered an 8 mile race on July 4th. Hope I make it to the starting line...
Have a good week,
Dave
Greetings all! Ken, who says your cells have lost their competitiveness! Yeah, that you are getting into some runs again! And what a great idea, a neighorhood 5 km (when we are now faced with paying $30 to run 3.1 miles).
I have signed up for a "Four on the 4th" race only 5 miles from us. Will see how my 15-20 miles/week is getting me. It's a somewhat hilly course, but is certified. And it provides a NIKE dry-fit shirt, so cannot help but sign up.
Jane and I drove out to the Olathe Distrct Athletic complex that will host the USATF Master's meet next month, but it's all fenced in and locked up tight, so did not get to try the track. It's just off I-35 and 159th St, by less than a mile, so very convenient for driving. Looks like plenty of parking, too. Sure made me want to sign up for the 5000m myself at this late date, but I don't know if I'd get much under 27 minutes yet (did run 5 miles Sat with the last 4 in 36, long way to go). Jane and I did some strides across from the track near a pretty lake with only fishermen watching us.
Charlie, causes of inflammation in general due seem to increase our risks for CAD, not sure if the jury is in on the latest source/cause. I do know that a single high-fat meal, a single cigarette, a lack of exercise for over 48 hours, all increase inflammatory markers. So when I am digging into the chips (hey, they are fried in organic oils!) I probably should not dig too deep into the ice cream (though we eat all the low/no-fat varieties). And since we don't have children, I won't be lighting up any cigars any time soon. Taking that statin is my other way of decreasing inflammation beyond my daily stroll or ride.
Mike F/KP, for several years now, our club has tried to get more people to run a track race by having one 3000m track race as part of our Grand Prix series. Not a required race, but one option to several road 5 km's and longer. We have not gotten even 50 people to sign up. Seems that too many are intimidated, thinking that a track race is only for "real runners). Oh, well, it's a fun change to me, least when it's not 120 degrees.
Speaking of good food, perhaps we need to try to get together for dinner at a local BBQ joint during the Olathe Master's meet. KC knows BBQ.
Off to the local track to help Jane through a 1000 or two.
Results from Hayward:
http://www.haywardclassic.org/2013Results.pdf
Rather thin indeed.
Our club did something similar, we made a track race part of the race series. We had a few people get over their hesitation and wound up coming back for more. We also tried to get as many as possible to join the last race of the meets, the 4 x 400m which everyone enjoys being a part of.
Cut out the heavy overhead. Model the track season after the XC season. Have a weekly track meet with a few race distances that fit into the overall scheme of things. XC in the fall and Track in the summer. An all comers revival.
Report on impromptu Race cause that is all the racing this old guy had done but it was FUN.
Doing the short steep hill on Glendoveer. Takes me about 60 seconds of running hard. After 3 I notice this twenty something guy also doing this hill. Of course I softly challenged him to a race, Hey how about we race up to the top? He smiled. I could tell the idea appealed to him in a fun kinda way. He said Ok, where is the finish? I said just past the bench. Then I said I will say go like this one two three go. Off we went. We both went out semi hard for the first third with me just a half step ahead. He made a move and I let him pass but stayed just off his right shoulder. I knew the last third was the steepest part and that was gonna be where I was gonna make my move. I made my move with the bench in site. He responded but did not retake the lead. I knew I had him but I was working hard holding form with maybe one gear left. I won. This is the hardest I have run in 6 years. Racing just makes me work so much harder it makes me come alive. We did a high five with a look of mutual respect. No spun bearings or blown gaskets can't wait till next year.
Cant wait to see you back out on the oval Charlie. Keep it going.
KP
Charlie, priceless!
mo'pak, indeed 'Berra was an old stomping ground from around 1992 until 2002. I am not sure where you were walking however I was a north 'Berra boy and ran the O'Connor Ridge, AIS loops, and Mt Ainslie runs mostly. Sadly now there is a freeway through the mile rep course on O'Connor ridge where Creighton, Doyle, Wilson etc etc honed their skills back in the day.
my first full week back into training proper after the calf issue.
120km in total
Sun: 26km
Mon: 13km + short hill sprints
Tues: 15 x 100m hills with float back rec (off a 1min cycle) + 3.5km surge
Wed: 20km
Thurs: Mona fartlek
Fri: 8km very easy.
Sat: Hill circuit (4km surging hills and floating recovery), 1km easy + 3km tempo.
Easy second runs on Mon, Tue, Thurs, plus core and achilles rehab on Mon, Wed, Fri.
Surprised at how my threshold has dropped off during the break. Im struggling to run sub 4min pace on my efforts at the moment. I hope that comes back quickly in the coming weeks.
Cheers to all.
T
Goal Race: NYC marathon Nov 2013
Last week was the final week of "relaxing" before official training for NYC began. Decided to slightly challenge myself to make sure I was ready, since I am moving up from 70+ MPW to 80+ MPW training schedules this year. All in all, it went well.
Mon: Training group workout - 5 mi w/ 5x400M repeats at cruise pace (1:35). "Recovery" between repeats are 5 calisthenic moves (burpees, squats, dips, etc)
Tues:a.m. - 6 mi easy
p.m. - 4 mi easy
Wed: Same training group workout as Monday
Thurs: a.m. - 8 mi easy
p.m. - 5K race at 22:30ish. (Temp around 95 degrees and high humidity.) I need 20 min 5K to hit McMillen goal pacing for my hoped-for marathon time this year. Little bit of work to do here.
Fri:a.m. - easy 4 mi with doggies
Sat: 13 mi progression. Humidity and temps felt like I was running through mud.
Sun: 3 easy with dogs. 4 easy with husband.
Felt fine on Monday morning, so ready to start training.
Why do we run discussion - my husband gave me a cute book called "Zen and the Art of Running" earlier this year. The author says he runs because it is similar to sleeping - he would not feel well in short or long run if he did not exercise with intensity like that. I could relate. Thank goodness I married someone (and adopted 2 dogs!) that also relate!
Hope others are enjoying the cooler temps that we are experiencing here in TX! Have a great training week.
Rtype wrote:
And, more importantly, I’ve learned that I can be quite content and happy not running a step. I have a long history of being sidelined by injury all the way back to college so perhaps I’ve learned to adapt. But I’m not calling it quits on running, I’m just continuing to try new things, change equipment, and change my approach. I’m confident I’ll get the right formula….it just may take a while.
Rtype, we old dogs CAN learn new tricks. I have acquiesced to evidence that has been apparent for years yet I wouldn't accept - my chronic Achilles tendon issues are best managed when I insert 48 hours rest between runs. Now, I look forward to every other day enjoyable runs that do not bring back eventual pain and ankle immobility. AND, I am really enjoying the alternate days mountain biking and for the first time in years some lap swimming. I don't consider the non-running workouts "cross" training any more. It's just what I do.
Man, a lotta great posts so far this week; you guy's are awesome! I've not had time to formulate thoughts, but there's definitely a lot worth talking about here: Why we run/train/race, how our attitudes have changed, can we resurrect track racing, TMAO discussion, 4th of July (and other) races/events, etc.A couple of quick responses:1) In one phrase, Charlie summed it up for me:
Charlie wrote:....Racing just makes me work so much harder it makes me come alive....
Amen to that!
2) Reviving masters track meets I think is a hard proposition for all the reasons cited above. I don't know if there is an answer, but I definitely think combining Masters with Middle and HS events is the best direction: either embedded (non-varsity) or interspersed. The one problem is that track meets are fairly long, drawn-out affairs--a turnoff to a lot of folks....so how to fix that. Diamond League addresses that by not running all events each meet, not something one can do at the HS level. But maybe similarly, HS meets can promote "feature events" that invite the community to participate in these singular races. The schedule for these feature races would need to be promoted somehow, either through local shoe stores or milesplit...but somehow the word needs to get out and some buzz needs to be created. Maybe couple it in with some wellness theme or create a "Grand Prix" of some sort; I think there needs to be an additional draw to make these things fly. My $0.02.
Ken, thanks for continuing to share this whole journey that you are on. It's hard to know who all peeks in on our thread that finds hope, solace or encouragement from you relaying your experience. We are with you, brother!
OK, I gotta prepare for class. Rock on!
lucKY2b wrote:
The one problem is that track meets are fairly long, drawn-out affairs--a turnoff to a lot of folks....so how to fix that. Diamond League addresses that by not running all events each meet, not something one can do at the HS level. But maybe similarly, HS meets can promote "feature events" that invite the community to participate in these singular races.
The "rolling start" is a killer! This Saturday I'm in a small all comers where my event is the next-to-last, but because of the rolling start I don't know when the gun will go off. The bigger meets have the same problem just magnified.
I do understand the organizers have only a choice of evils:
A. Publish optimistic schedule times they can't stick to.
B. Publish realistic schedule times and wind up with some wasted time.
C. Publish no schedule times - the rolling start.
The way they do it wastes EVERYBODY's time. If I'm in a featured event embedded in a full HS meet, I pretty much have to be there for the whole meet anyway. Same for spectators who are only interested in a featured event. Athletes competing in multiple distances, and their parents and fans, are even worse off.
Not having a set schedule just sounds like entrenched incompetence. Option B sounds best to me, but even option A would be an improvement: contract with the attendees that the event wiil start no earlier than the published start time but might be later, much later if force majeur.
This is an early in the week check in for me. I got my July 4th off to a very satisfactory start with a 39:53 10K for 1st in the 60-64s. I am pleased to keep it under 40:00 for another year although my margin of error is just about gone. Happy 4th to all.
old guy II wrote:
This is an early in the week check in for me. I got my July 4th off to a very satisfactory start with a 39:53 10K for 1st in the 60-64s. I am pleased to keep it under 40:00 for another year although my margin of error is just about gone. Happy 4th to all.
Looks like a good time and is close to the 18:48 from a few years back. What is next?
Charlie wrote:
old guy II wrote:This is an early in the week check in for me. I got my July 4th off to a very satisfactory start with a 39:53 10K for 1st in the 60-64s. I am pleased to keep it under 40:00 for another year although my margin of error is just about gone. Happy 4th to all.
Looks like a good time and is close to the 18:48 from a few years back. What is next?
This was a very good time I thought since this course has been used for over 20 years and is a fair 10K. I ran a 19:38 5K in late April and I went through 5K in 19:45 today. This race mainly was a fitness check towards our local cross country series starting in late August, and preparing for our team to go to club nationals in December.
Also, it is 6 months into my 2 year plan for running well when I turn 65. After a master's lifetime of training like a middle distance runner with low mileage and high intensity workouts, which I really enjoyed, but knew was not optimal for my fitness, I have embarked on a program that has three priorities: volume first, strength second and speed last.
I have consistently been doing 3 weeks of 20 minutes rowing followed by 8 miles (about 75 minutes) of running Monday through Friday, followed by a recovery week of about 60% of that volume for 16 weeks now. During that time I have run about 45 minutes of hard tempo for me on Saturdays with my son and daughter-in-law, who were pretty good college runners, on Saturday mornings. 8 weeks ago I added doing 18x:30hard/:30easy from mile 1.5 to 2.5 plus 1:00 hard at the start of the last 4 miles on Thursdays in my regular 8 mile loop. 4 weeks ago I started doing 5x hard mile/easy mile on Sundays. Now I plan to sustain that level, which is 62 miles/week for me, through the remainder of this year. Assuming, that I get fully adapted to that without injury, then next year I will look at starting to double with an evening workout alternating about 45 minutes of easy running or 45 minutes of rowing/weight work. I turn 65 in December of 2014.
So that's the pretty complete version of what's next.
@lucKY2b - Your man did good at Peachtree.