The aging runner

55 1/2 here. I run about 60-70 mpw and take a day off every couple or three weeks. I feel fine though I am getting slower. My flexibility ain't what it used to be but otherwise I can still run pretty good. I'm hoping to run a sub-3 marathon in a couple weeks. I hope to continue running for the forseeable future.

About 10 years ago I was put on Lisinoprol (can't remember dosage) for marginally high BP, was about 145/95. I weighed 175-180 back then and am 5'9". I was a runner doing 45-55mpw and had been for many years. The Lisiniprol definitely helped with the BP.

I finally just cut out eating most of the bad stuff (caffeine, soft drinks, most alcohol, sugar, rices/breads/potatos) and increased my intake of veggies dramatically. Lots of protein. I treat myself once in a while to alcohol/sweets/rice/bread/potatos but it's far from a daily thing. My weight started dropping but my BP wasn't affected until I got below 160, then it started dropping. Currently at 150lbs and have been for about 8 years now. Got off the Lisinoprol about 7 1/2 years ago and BP is still holding in the 130/75 range. Cholesterol levels have always been very good, even with really poor dietary choices in the past.

The only pill I take is a daily baby aspirin as my father has had a mini-stroke and my mother died of heart disease very young. Dunno if I should but I do and have for the last 8 or so years. I guess I should ask a doctor but I'm guessing they'll take the safe and conservative route and say "keep doing what you're doing".

Deplorable wrote:

The only pill I take is a daily baby aspirin as my father has had a mini-stroke and my mother died of heart disease very young. Dunno if I should but I do and have for the last 8 or so years. I guess I should ask a doctor but I'm guessing they'll take the safe and conservative route and say "keep doing what you're doing".

Not sure what to think of the aspirin because I believe it is good for preventing heart attack like your mother, but I think it is bad for stroke like your father. I believe if someone is having a heart attack an aspirin is good, but if it is a stroke, the aspirin will make it worse. I could be wrong about this anyone know?

old man shuffle wrote:

This post supports my long-held suspicion that some docs are way too influenced by pharmaceutical salesmen.

Yeah I am definitely not going statins. However in defense of my doctors:

1) both a cardiologist and my "family" doctor said I should take them, so not just one.

2) my LDL is very high

3) a new study came out earlier this year that says even more people should be on them.

4) maybe for legal reasons they are saying they told me to go on them and then recorded in their notes that I refused.

So it is not as if these doctors are crazy but again I have 1 out of 15 risk factors so I am not going on them.

Thanks for the great advice! The one thing you hit on - not letting other stressors replace the ones you left behind - is good for us all to keep in mind. My mom in an assisted living place has done this, the things she gets stressed about are like someone sitting in her favorite chair in the dining hall. So I will be careful about that because I see it now.

I know I will never be bored in retirement, even been thinking getting a pilot's license just to learn to fly.

First and foremost, extremely fortunate from a genetic standpoint; both grandfathers lived to be over 90, my dad just turned 90, despite smoking two packs of unfiltered Lucky Strikes daily until he was 45. I'm 57, a recovering alcoholic and drug addict (Crystal Meth), with 27 years clean and sober. 5-9, 150. My daily food intake, with some variations is 4 eggs and a bowl of oats w/honey and cinnamon in the morning, a large smoothie for lunch, sliced turkey or roast beef for a snack and a cup of almonds and a salad for dinner, with around 4 cups of coffee throughout the day. A couple months ago, I gave up (for the time being) my beloved pepperoni pzza and bean and cheese burritos on the weekends and dropped 10 lbs. Almost from the instant I turned 55, I've had a litany of lower extremity tweaks and twinges, which has curtailed my running somewhat, but led me to yoga a few times a week. I've tried to be smarter with my training and diet in order to keep running with generally positive results. My only prescription drug experience was anti depressants, briefly, after my separation and divorce. I discontinued due to side effects and being cognizant of my aforementioned substance abuse history. I last went to the doctor for a check up about 10 years ago; the nurse freaked out about about my low pulse, until I told her I was a runner. I will reiterate that a lot of my good fortune health wise was handed down to me and I've tried not to screw it up too much. I will also say that in my experience, good and bad, is how i deal with external issues plays a big part in how internal issues deal with me.

Interesting post--I'll add my 2 cents' worth.

I'm 58, female, "sub-elite" 25 years ago but now just a hobby jogger who still enjoys age-group competition. Until 1.5 years ago I ran about 70 mpw, mostly slowly, cross-training on a bike when injured. Last July I injured my Achilles and I've never really recovered from it. Currently I'm running around 30-40 mpw on 3-4 days/week, cycling on the alternate days.

I have excellent genetics--father died at 92 of complications from a broken hip, mother still doing quite well at 92, mother's mother reached age 100. I'm 5-5, 117 lbs, very small boned. I eat a pretty standard runner's diet, low fat, high carb, almost no red meat, not a lot of junk but I don't totally deprive myself of cookies, etc. The only drug I take is estrogen/progestin, not for menopause symptoms but to maintain bone density, which measures on the low side. (I studied the mode of action of bisphosphonates and decided this was NOT what an active person should be doing.) My other health worry, besides bone density, is that my BP, which was low all my life, is now creeping up (last measurement was 130/71). I've never paid attention to sodium but I suppose I should start.

In 35+ years of regular running I have had all sorts of injuries, but until the most recent Achilles issue they always resolved themselves with rest and cross-training. I do some light weight work in the gym 3-5 days/week, but otherwise just running and cycling. Although I'm much, much slower than I used to be, I still really enjoy running and racing and hope to be able to do it for a long time!

Western society has a culture geared toward pill popping. We always want the easy solution. It's easy to blame the doctors, but the fact is that lots of people would rather get a prescription than change their behavior.

My parents are in their mid 70s and they are at the opposite ends of the spectrum on this. One of them is pretty inactive and takes an alarming barrage of prescription pills multiple times a day. The other has refused the prescriptions that the doctor was starting to push and makes exercise and clean eating a priority.

So, while I'm no expert on any of the medical items, I would suggest this: don't ever be afraid to question your doctor and/or seek other opinions.

Andicamp it will be interesting which way your parent's health goes one with pills and on without.

OP have you tried meditation, mindfulness, relaxation exercises, breathing exercises?

I have some long lived relatives on both sides of the fam, but with my grandfather (died at 66), dad (62 w/ first heart attack in 40s), brother (49), I didn't like the trend. I have run my entire life, I credit that to the few problems I've had. It was never a chore to run.

I recall a doc freaking our about my "extra" heartbeat (now called the athletic heart) many years ago.

Sounds to me you have found with age comes wisdom...wisdom we could have used many years ago. All in all I have no complaints, life has it moments on both sides of the fence but I feel fortunate to still be running while many have given up or had to give up or are no longer with us

Stay strong my friend. Also think about how you can pass along your experience to help others find their way through darker times.

Coach wrote:

OP have you tried meditation, mindfulness, relaxation exercises, breathing exercises?

Interesting you mention this. Many years ago a physician mentioned meditation to me and I recall it did help through a stressful time. I "zen" myself out of hiccups when I get them but that's all I've done lately. I am going to remember to do this if only for a 10 minutes when I'm at work, likely at lunch time.

I watched Kung Fu. I get it. :) 'The way to do is to be.'

Thanks Coach!

Please look at:

http://www.cvriskcalculator.com

to calculate your 10 year heart attack risk. Your post does not give sufficient information for me to do it for you. As for the new JNC 8 guidelines on blood pressure, all practicing physicians I know (including me) think they are much too laissez-faire, and use the older and more appropriate JNC 7 guidelines.

I am a 66 yo male physician who has run for 46 years, of little talent (2h48minute marathon best). I have slowed drastically over the years and what 7:30 pace used to feel like is now an 11:30 shuffle. On the other hand,I am now stronger than I was at 25, due to more regular strength training like P90X or Athlean-X (I run rather than do the the feeble cardio in the DVDs).

Before you more talented runners diss me as a hobby jogger beholden to the drug companies, I would point out that I get not a dime for prescribing drugs, use generics whenever possible, and prescribe lifestyle change before drugs whenever possible. And wait till you 20 somethings reach your 60s!

I'm 61, been running since 1969, usually average 40-50 mpw. I stay away from doctors as much as possible and thus am on no drugs. No idea what my BP, cholesterol, or even weight are, don't care.

My biggest aging problem is that a few years I was having such trouble running that I went to sports doc, and was diagnosed as having weak hip abductor muscles. Basically, I can't swing my legs forward fast enough for a normal gain. Did & still do a lot of PT exercises to regain some semblance of my stride and got back to my mileage levels, but I am MUCH slower than I was.

A younger me would have scorned someone doing what I'm doing, but (a) I still get a thrill from it (most days) and (b) I feel like I deserve some credit for just getting myself out every day, even if I almost literally have to drag myself through the runs.

I believe that training for and racing the marathon competitively is bad for your health beginning around age 50 because long/hard training chronically elevates cortisol levels.

About 15 years ago, I went to an anti-aging clinic that compared my blood chemistry to that of a huge data base. The doctor said the good news was that I had the blood chemistry of a person 15 years younger than my actual age of 52. However, I was aging at that point in time at the rate of a 72 year old man! He asked what I was doing because my system was flooded with free radicals.

I told him that I had gone for a very hard 14 mile run the day before. He said that obviously my body had not recovered from the effort.

I stopped marathon training almost immediately. I very seldom do training runs longer than 8 miles any more. I have no major health conditions now, but in my circle of higher level marathoners my age, 4 out of 10 have major illnesses that are linked to inflammation and/or impaired immune system.

To my knowledge, none of my high level sprinter and mid-distance runners my age have any major health issues.

Bottom line: If you want to stay healthy and still run competitively, stick to shorter distances and avoid the half and marathon.

Take up cycling. I personally prefer mountain biking. It is safer than road cycling and hell of fun. I commonly see cyclists that are in their sixties who are still kicking ass and still look as fit as twenty-year olds. It is inspirational to watch and they seem to be the happiest people on the trails. Mostly when I hear of former runner studs who are still running regularly in their sixties it is constant worrying about injury and pain. Two wheels is where its at my friend.

Im 61, been at it since 1977.

Was obsessed with it for several decades.

Have had 6 epidurals, two knee surgeries and now prostate cancer.

I read where Frank Shorter still does workouts at the same time that he did every day in his prime.

I do the same.

It used to be that I wouldn't do doubles unless the total mileage for the day equalled or exceeded 12 total miles, anything else done i na single workout..

This and many other rules are out the window.

Ive run a 1 mile second workout just to get out there.

And thats the most important thing or Id get depressed.

The rules entirely changed for a lot of things about training and racing years ago.

The alternative to not getting that endorphins high everyday is unthinkable.

Races are embarrassing but keep doing them.

The post race breakfasts still taste good.

This! Will be 69 in January. 35-45 MPW. Longest runs are no longer than eight. Do two LT runs per week (20:00 and 40:00). No "speed" work at all except strides and lots of 1:00 hill repeats. Nine minute pace for everything other than the LT stuff,strides & hills. LT's I try to do at 7:30ish for 20:00 and 7:50ish for 40:00. New shoes EVERY 400 miles. Lots of core work but no weights. Drink lots of water and wine. Not one to diet, but try to keep my sugar and fat content down. Love red meat. Retired but still work part-time in a fun profession. On no meds. Married to same woman for 35 years. Best 5k this year was 21:55. Don't race a lot as the cost has become too expensive for someone on a fixed income plus. Been pretty much running since 1966.

In my 70s, my blood pressure became a problem, which I solved completely by reducing espresso consumption from seven cups to around four a day. I will be 77 in ten days and run about 30 mpw, mostly up and down hills and on the Appalachian trail and I race when I can, usually half marathons (4 this year). I never associated my blood pressure with my glass or two of wine two or three times a week.

Charlie wrote:

The false dichotomy Xanax or Alcohol is a red flag

Alcohol consumption raises blood pressure

https://www.ncbi.nlm.nih.gov/pubmed/16922819

Find a better way to RELAX;)

Don't want to get into debate about whether a particular individual should or shouldn't take statins but in my case I had a parent die at 49 from an MI (so definitely score on fam his). I was put on statins at 42 based on cholesterol test figs, don't have them to hand right now. At 43 I had a coronary calcium score and got 1260. I was still fairly fit in those days and before that calcium score the cardiologist had refused to believe I had CAD despite a dodgy ECG.

I have no loss of muscular strength or muscular pains attributed to the statins. I think I lost a bit of leg muscle mass last winter (age 52), which may partly have been due to only doing very light training and especially little cycling. I cut the cycling down as I get very bad chilblains cycling in winter.