50+ Masters Training and Racing Open Forum

SC gal I am in the sprint race as well. I am flying in Saturday night after our meet. I will be at Richmond and plan on racing so I hope you come see your son race. I am looking forward to riding there this spring - I have made further improvements to my groups set and am looking forward to racing.

M: swimming 1000m.

T: 7 miles.

W: 12 miles. (9th-11th miles @ 7:53-7:47-7:41)

R: 7 miles.

F: 9 miles.

SA: 7 miles.

SU: 18.9 miles.

I had the first swimming session of the year on Monday. Wednesday's progression felt fine except I developed a huge blister on my left toe. It took two days to heal. I didn't have any legs to do a pick-up at the end of my Sunday run. So I just finished. This week will be a cut back week. So hopefully I will be feeling fresher by the end of the week.

Michael Rohl wrote:

SC Gal I will be in Greenville SC on April 7-8 for the National duathlon

Just missing this. We'll be in Greenville until April 3rd. Would be fun to come out and watch!

Real late on my weekly report...here's a quick catch up. This year I decided to go back to my old Excel spreadsheet log rather online with Running2Win. So here's my new format with my log notes. 43.6 miles. Added a few lite strides.

M: 6.6 @ 7:58 Uncomfortable run. Heel hurt, right ham really tight. 50 deg & breezy.

T: 4.5 @ 7:54 Wasn't feeling it but went better than expected. 6x30sec @ 6:40 last mile. TM

W: 6.5 @ 7:48 Actually felt pretty good. Heel pain was very minimal. 8:00-7:36 TM

T: 6.5 @ 7:42 Not too bad. 8:00-7:36 first 5.5 then 6x30sec @ 6:40 last mile. TM

F: 5.3 @ 8:28 Easy jog. Nice & breezy 51 deg. Felt a bit of a high ham/sciatica strain early.

S: 10.2 @ 7:39 Not a bad run, still not feeling very smooth. 47deg, breezy.

S: 4.0 No time Easy run with Miles. (the grand-dog)

This week is going pretty good so far. I'll get my miles up to 45-46...did my first tempo'ish run Tue. A couple things I've changed up is...I switched from beloved Pegasus to the Asics Cumulus. And I got a 1/2 size bigger which seem to fit well and takes some of the pressure off my heel. And a started icing the heel with ice cups rather than a ice gel wrap. The hard massaging seems to be doing something. The heel pain has been minimal the past 10 days.

No running with my wife, ever. Runnings just not her thing!

Hope your week is going well,

Dave

Today is my 41st anniversary of "becoming a runner", and that was, at the time, simply an attempt to kill my cigarette cravings/withdrawal. That first run was ONE city block and I was out of breath, so ended it then. The next day, two blocks, and so on. By the time of one mile, I was already experiencing a "runner's high" or whatever it is that causes that elation, maybe just an increase in oxygen and a decrease in nicotine :). Oh, and it's 41 years without a cigarette, too.

Also, within that first month, I also knew I'd be a runner for "life" and found myself running with the spirit of my late brother, who'd died in a carbon monoxide accident less than a year before. So I was already discovering that running/exercise could do far more than just create physical fitness, but also deliver great emotional and spiritual benefits for me.

Good luck with all those racing today. Looking forward to seeing the results.

I have been holding off posting this information since I do have friends who peruse this site. I have let my running group and work know of my condition.

I have been diagnosed with lymphoma, a cureable blood cancer. I was fortunate to get a diagnosis soon after a lump appeared near my neck just above the left clavical. There are some 60 different sub-types of lymphoma with various diagnostic exams to determine the best targeted treatment.

I should have a treatment plan in place within the next couple of weeks. Chemo therapy will be at the center and I will make adjustments to work, coaching and running as tolerated.

I know you wish me well and I plan to continue to post my training and relevant news. I have no intention of making my posts a personal cancer blog.

Igy

Most lymphomas are survivable. Be thankful that we live in a time when modern medicine can so often overcome these ills that were once a death sentence. You will do well, Igy. I am sure of it.

Thanks Mike, illustration in point was my oldest brother died of lymphoma 52 years ago at age 16.

Sending good thoughts Reid. Glad you caught it early...am banking on you to crush it.

your pal,

MF

Thanks MikeF much appreciated.

Reid

Hey Igy,

Cancer is tough but you are tougher.

With your fitness and mental strength you will beat this.

Also I just wanted to say that you are one of my all time favorite posters on this thread.

Thanks man, that is pretty cool. I plan to keep it up. I was really looking forward to meeting you, which we will, just a little delayed. Igy.

Ghost of Igloi wrote:

Thanks man, that is pretty cool. I plan to keep it up. I was really looking forward to meeting you, which we will, just a little delayed. Igy.

Sounds good . Not sure if you know WOC aka Ken Martin he used to post on this thread a few years ago:

Thanks Charlie, very helpful.

Igy,

May God bless you and your doctors. Get well soon.

And now for something not important at all, in comparison.

I managed to score an Age-Group Bronze at yesterday's USATF Winter XC Nats in Tallahassee. It was a grinder for all 3 laps. I lost 6 spots from the half-way point but then with 1k to go up the hill the folks at Apalache park call "The Wall" I spotted a M55 on the back of Tim of the great GVH Team. It was painful but the track guy in me was able to earn that medal the way it should be won. I've never brought home individual hardware for Masters XC. Felt good. Really good when Cush honored me with a local beer from Proof Brew Co. on the spot near the podium. BTW Cush, damn! You ran really well on that 8k course. Nice work. I pitty anyone you race in Carlsbad or Outdoor Track.

A lot of "masters friends for life" have been sick with the flu, bad colds, and the crud. I had a second bout of the crud leading up to FLA and coughed up half of it for 2 bent-over-on-thighs minutes after the finish line. Not an excuse but definitely a shout-out to all those able to toe that line yesterday.

And now after 5 months of aerobic tank building, bring on the indoor and outdoor ovals!

Fly Like an Eagle Today.

KP

*Week 347*

Greetings, 50+ers! Really tough break, Igy. I echo others in my confidence that you'll face this setback with characteristic grit and determination. Ken is a great resource; definitely reach out to him. Sending prayers for the best possible treatment outcomes.

Not much to report this week. Monday and Wednesday were the typical oversubscribed days, then Thursday and Friday were shot to hell with endless promotion and tenure committee work. I did make an effort to climb more stairs at work, but that doesn't show up on my log. As such, a paltry 13.5 miles on three days this week. Log reads as such:

Sun: 5.2 Mostly Easy (8:04/mi)

Mon: Off

Tue: 4.0 w/5xBraemer Hill Loops (8:09/mi) tired

Wed-Fri: Off (Too much committee work)

Sat: 4.3 Moderately Hard (7:38/mi) needed breaks

Not much here worth talking about. I've been pretty tired all week, but put in perspective, not worth kvetching about....nor are the knees. Then I screwed up on the spectating side, as I couldn't get over to the Rod McCravy Meet to get my first chance to see Sydney McLaughlin race the open 400m as she dominated the field. The UK freshman phenom clocked a nation-leading 51.44 on our 291m indoor track to beat the field by close to 2 seconds. There will be plenty more opportunities to witness this remarkable talent.

From last week's posts: congrats to DaveH on his race, and SCgal on her son's excellent outing, and to MikeL on his running/life-changing anniversary. Good luck to amkelly on your upcoming HM this coming weekend. Props to all the other solid weeks of training.

I look forward to hearing some reports from Tallahassee. Looks like the field was pretty heavy on the 50+ side with some nice results.

OK, that's it from the slushy Bluegrass this morning. This week doesn't promise to get any better with more promotion portfolios to scrutenize (this will be a February theme) along with the first set of exams and 500-level undergrad lab reports to grade. So it goes.

All the Best!

Ghost, there's no doubt that you will be one of the success stories in the fight against cancer. Everyone on this thread has your back.

My week: I finished up a low impact week due to a mild ankle and foot strain. I mentioned the stair mill last week. That damn thing became my best friend in a love/hate type of way. I think I'm a championship stair climber now! Plus weights of course. Yesterday I did my first track workout in almost 2 weeks and it went very well. Aside from feeling a bit creaky and sluggish of course but that quickly went away in my warm up and I hammered a good one with no pain. It was 300-250-200-150-100 then back up again. Walk back for rest after each interval. This morning I am (surprise!) creaky and sluggish. Bring on the Superbowl, go Eagles! Have a great week everyone.

M58, 5'11" 175 lbs

Long term goal: 3:00 marathon age 60, Oct 2019

Tentative goal: Defend M55-59 title in August 15K

Jan 29 - Feb 4, 2018

Mon -- 2 x 20 mins elliptical

Tue -- 5.0 miles @ 9:26/mi (roads)

Wed -- 2 x 20 mins elliptical

Thu -- 6.9 miles @ 9:01/mi (roads)

Fri -- 2 x 20 mins elliptical

Sat -- 6.9 miles @ 9:30/mi

Sun -- 5.0 miles @ 8:27/mi

Week total: 23.8 miles

My hometown team in today's Super Bowl...I've got just two words for ya: philly philly ;}

NICE racing in Tallahassee everybody...some WOW results...congrats.

My week was mostly 'meh'...got 35 miles...a decent progression run, an OK 'long' run (8 miles is long for me these days) and one real good track workout of 25 x 100 done as 3 x 1 mile sprint of straight, run (not jog) turns...8:06, 7:36, 7:22...plus one more 100 for a total of 25 x 100

Heading out for an active recovery 5-6 miles in the vineyards with bride and pup on streak day #432...think it'll hit a sunny 72 degrees here today...crazy!

Have an outstanding week of putting one foot in front of the other and remember to "train, don't strain"

your pal,

MF

Look out Pats cause the eagles have landed!

Rehab

Well my calves are getting better. Been doing lots of rolling with a stick like thing and a foam roller to get rid of trigger points. On the rehab side I went back to hills hills and more hills... walking/hiking with some running up and down 2 hours per day on a 10 percent 1 mile long grade.

Training

Ran 2 times hills and sand dunes

2 miles hard uphill in the woods on a logging road went well by the end of Feb I will be back to where I was a month ago!

3 x 40 seconds barefoot up a steep sand dune . I like this because I can run really hard without much damage but lots of muscle use.

Diet weight ect

TRE time restricted eating

Well my eating window increased to 6 hours from 4 and my sleep has suffered which is good motivation to get back to where I was at 4 hours

Loving the bone broth. Once a week I crock pot a 5 lb organic chicken on low for 5 hours. Drain off the bone broth and remove the meat. I know it is done when the meat just falls off the bones. Then I crock pot the left over bones and cartilage on high for 8 hours. Strain and get a second bowl full of bone broth. This will last me a week. The broth turns into meat jello in the fridge. I just scoop out a cup and toss the meat jello into some hot water with a bit of fat .

Glucosamine Sulfate + D3 well between the bone broth and this supplement my joints feel better. Hard to describe as I was not in pain but the stiffness that I had become used to is gone. I feel like the D3 has lifted my mood overall.

My weight is hovering about 10 lbs above my best running weight which is a challenge. I want to lose the weight but not feel like I am sacrificing otherwise I will eventually rebound . Truth is weight loss has been the toughest part of my 15 month effort to get back into decent running shape.