50+ Masters Training and Racing Open Forum

Good Morning,

I read Charlie’s genetic piece with some interest. During my treatment for Follicular lymphoma grade 3a I underwent genetic testing for BCL-2 and BCL-6 regulator proteins that are involved in celluar death. BCL stands for B Cell Lymphoma. Interestingly many people will have a mutation of either one of these genes but never progress to disease. In recent years other proteins and compounds have been discovered that are believed to be involved in lymphoma disease progression . Therapies like CAR-T attempt to alter the disease progression by re-engineering individual involved compounds. But what works for some doesn’t work for others.

So the standard care, like I received, is a shot gun approach of chemotherapy, mono-clonal antibody, and radiotherapy treatment with the hope that something turns off the troublemakers, or at least causes them to recede. If these traditional approaches do not work then it is on to clinical trials or stem cell transplant. Even the traditional approach of chemotherapy does not work for all. Blake Nordstrom, of retailer fame, was diagnosed with some variant of lymphoma in December, underwent chemotherapy and passed away last week at age 58. I learned early on that there is no genetic marker that will tell you whether your treatment will be a success or if you will progress down the road. For follicular lymphoma they have a term P-24, or progression of disease within 24 months. Those that relapse within 24 months have poor outcomes. That is one reason I still have my implanted chemo-port.

To sum up my thoughts here, I believe there are certain determinants in your genetic make-up that create trends or proclivities. Like the genetic make up of positive outlook or willingness to get up and fight another day. In my mind I would like to think the psychological make-up of Ed Whitlock and Gene Dykes is as much a determining factor in their success as the physical genetic make-up. Really at this point science really does not give us a definitive answer. I think the most telling thing about those that post on this thread is their determination and willingness to pursue excellence and it is pretty obvious that it translates to other parts of their lives. Unfortunately the world is filled with talented people that never challenge the possible. Something in their mind triggers a “can’t” rather than a “can.”

Igy

I notched my highest mileage week in a very long time, 76 miles. (That used to be a fairly standard week up until a few years ago…sigh…) I ran all seven days of the week, none of them fast. I’m not fully sound; my right Achilles has not been OK for three and a half years, and the peroneal tendon on that foot is also chronically sore. But the ouchy tendons currently bother me very little while I’m running and aren’t getting any worse, so I’m keeping on. I’m still pointing toward a 20-mile race a week from today, but I won’t enter until Friday and I may still bail out if something goes physically wrong or if the weather forecast is for either heavy rain or dense fog, which would make driving 110 miles in the dark very hairy. Fog is a major travel hazard here in the Central Valley in the wintertime.

After running 60+ miles in four of the last five weeks, including this big week, I will try to force myself to back off in the upcoming week in preparation for a long race. If I bail out of the race because of weather rather than injury, I’ll probably try to run 20 or so in my neighborhood at a time of my choosing. Fog, however dense, isn’t a real problem for running if I wait until daylight and stick to quiet roads and bike paths.

I hope you’re all getting your New Years off to a good start.

*Week 395*

Happy New Year, 50+ers! Thanks for already getting this week's thread rolling.

Had hoped to be back to regular running this week. It's been one thing after another. Got a few miles of run/walk (2/1 ratio) in last Sunday, but the hip was still really bugging me, so I took a nice walk Monday with lots of stretching and leg rotation (forward/backward hurdler motion) exercises. That seemed to work and I felt great New Year's Day and got in a 4-mile run (~8:50 pace average) feeling pretty good except for the last half-mile. Could only get a walk in Wednesday for a litany of reasons and was hoping to get good runs in Thur-Sat, but then our 40-year-old furnace finally kicked the bucket. We have a guy that is licensed to install a new one for us, but to get that good price you really need to be willing to be his "helper." There were lots of complications given the age of the unit and changes in code requirements. For example, our old furnace vented out the chimney, but new code would require that the chimney be lined. Exploring other options, it seemed that lining was going to be the best bet. That may not seem like a big deal, but if there is one feature of our house that is eye-catching, it's the marvelously tall 35-foot chimney stack that graces the front of the house. A cherry-picker would just barely reach it and after a long afternoon of hand-maneuvering the hitch in our water-saturated yard between the trees we finally got the liner installed by sunset. Getting the old unit out and the new unit in was no picnic either. I guess what I'm getting at is that I strained a few muscles in the process (especially the outside of my lower right leg down to the ankle) and thought it better not to try to run on it until it wasn't so tender. I think I could have run yesterday, but had too many things that needed to get done (or cleaned up) after having worked on the furnace the previous two days. Such is life. Once again, I'm hoping that this next week will go more smoothly and I can get more regular miles in. Took a couple mile walk already this morning in the Arboretum with a visitor from out of town, and will get a run in this afternoon. So the week is already shaping up to be better than the last; but of course, the new semester starts this week, so who knows.

That's it from me; hope you all have ushered in the New Year with a bolstered sense of commitment, spirit and optimism. I have faith that I'll get there (where ever that may be)eventually.

All the Best!

Igy: Agree 100%, the psychological is STILL the determining factor.

Amkelley: Congrats on those big miles.

LucKY: Sounds like a hellish day of home maintenance. I dread when my heat-pump goes out in my 68 year old house.

Tue = 4 miles road with 8 X 1 min acceleration drills with 2 min jog interval, 1 mile warm down

Thr = 4 miles, medium, road

Sat = 4 miles road with 3rd in 6:42 (wind aided)

Sun = 4 miles, medium, semi-rocky trail

Another good week. Knocked 4 seconds off my Sat mile on the same course, but the wind did aid that some. Everything feels really solid.

Gradually working on increasing the pace of my Thr/Sun runs. I have a lot of room to maneuver here but I’m not going back to 2012 when I was trying to run every step under 7 min pace. The biggest thing is something lucKY and I discussed many moons ago: When you go too slow it actually hurts ya, particularly your rhythm and form. You stop feeling smooth.

Have a great week!

M59 -- 5'11" 173 lb

Current training: Injury rehab

Dec 31 - Jan 5, 2019

M - 20-min spin

T -- 5.0 miles @ 11:10/mi w/4x100m retro

W - Off

Th - Off

F -- 20-min spin

Sa -7.7 miles @ 9:56/mi w/3x100m retro, 3x100m strides; 20-min spin

Su - Off

WEEK TOTAL: 12.7 MILES

2019 Year-in-Review

Total miles: 1,891 (36.3 mpw)

Total races: 9

Best Age Grade: 82.39% (5K)

Races

5K 19:35 -- AG 80.26% (May)

5K 19:17 -- AG 81.50% (June)

1-mi track 5:37.8 -- AG 80.51% (June)

10K 40:11 -- AG 80.13% (July)

15K 1:02:36 -- AG 78.59% (August)

5K 19:13 -- AG 82.39% (August)

5K 19:24 -- AG 81.62% (September)

15K 1:01:02 -- AG 81.35% (October)

5K 19:32 -- AG 81.06% (November)

I enjoyed a good year, despite a slow start. I could barely run at the start of January, following a three-month layoff (left knee, right achilles). I dedicated some time to the elliptical machine, strengthened my quads, and gradually got back on the roads. My best 5K was 15 seconds slower than the previous year, but Age-Graded higher (a new PR in that respect).

My main goal was to defend my 15K age group title in August. I ran a disappointing time on a warm day, but won the M55-59 age group. I had hoped to break 19:00 for 5K, but didn't. I ran another 15K in October, and was very happy with that race.

I've seen no improvement with my current injury (right knee). It's particularly discouraging because as recently as October 30, I ran 6:58-pace for my 12-mile loop, and was bullish on reaching my 2019 sub-3 marathon goal.

My gym membership has expired, so I'll replace the Nautilus machines with lunges and squats. Presently, I can only dip about three inches from a standing position, but will just keep at it.

The spinning consists of short, easy sessions on my road bike (set up on a magnetic trainer). I've been keeping my cadence at 90-95 rpm, with the resistance hard enough to be sweating heavily at 15 minutes (62-degree indoor temperature). My usual riding cadence is 85-90.

Be well, friends!

Week 1 of the 2019 training plan is in the books. Now only 51 more to go. 54 miles for the week.

M- 8 mi hills 8:28/mi ave

T- 9 mi with team mates 7:58/mi ave

W- 7 mi walk with strides every 1/2 mi

Th- 8 mi hills 8:35/mi ave

F- 7 mi walk with strides every 1/2 mi

S- 8 mi hills 8:08/mi ave

Su- 7 mi walk with strides every 1/2 mi

Good health and good running to all!

happy new year and congrats on getting thru the furnace experience -- sounds like quite an ordeal.

i had a good first week of 2019, with knee feeling better.

M 30:00 run/60:00 x-t

Tu 60:00 incl. 20:00 "fast tempo" in Pete Magill-ese (done as a parkrun 5k in 20:12)

W 1:10 + 1:00 x-t

Th 2:00 double

F 1:20 with hill repeats

Sa 1:15 double + 1:00 x-t

Su 1:30

still fairly mild around DC -- no difficult running conditions as yet unless you count muddy trails in the wake of our rainiest year on record.

have a great week,

Dave

A positive week with little to complain about. The only cringe this week occurred early during a walk with the bride. It eased up later in the walk, but I decided to err on the side of caution and canceled my golf plans for later that day. While flipping through the latest AARP magazine (containing a terrific story about Motown Records) I was reminded of some nice hip/glute exercises that I incorporated into by routine late week. All things considered, I’m living the dream.

Sun: off

Mon: 51’ jog, body wt ex

Tues: Happy New Year

Wed: 50’ jog w/ 1 mi utility pole fartlek (2 on/off), body wt ex

Thu: walk w/ the bride

Fri: 51’ jog, body wt ex

Sat: off

Best to most.

Happy New Year!

7 day s x 40 minutes per day = 280 minutes probably about 30 miles

Did a tempo on the track at 85 percent of mhr 21:26 . Pegged 1:43 for last 10 laps. Being able to just cruise at 85 percent without slowing down is a good base fitness indicator. Base what a concept~!

Good morning to most. Ah, just kidding! Hope all is well even for “Best to Most” guy.

Completed 40 miles on my feet this week. The week’s temperatures ranged from mid-teens (New Year’s Day 5k) to mid-forties (today) . Notched my goal of running the New Years Day 5k without walking. Progress measured in small victories. Over the next five weeks I will have four indoor track races (alternating mile/800m). I am competing just to help keep these events going. Sticking with my plan to continue volume emphasis. Keeping any race goals modest for my conditioning.

Monday: AM- 1.5 miles easy; 8 x 100m 2 easy, 2 good; PM- 2 miles walking

Tuesday: 2 miles warm-up; 4 x strides; 5k 29:46 or 9:23/mile; about 85% effort; mile easy/walk

Wednesday: AM- 4 miles easy/walk; PM- 3 miles walking

Thursday: busy at work, off

Friday: AM- 4 miles easy; PM- 3 miles walking

Saturday: 8 miles easy

Sunday: 8 miles easy/walk

Igy

like amkelley, i've notched one of my biggest weeks in a long time, around 70+ miles (i never really keep a tally and am too lazy to do math), not to mention a 20 mile hike (not counted in my total running miles) last thursday up to modjeska peak with my h.s. athletes--that day's total was a 4 mile run before the 20 mile hike, followed by a 2.5 mile run, so i guess i just accidentally completed my first marathon. over the course of the last 10 days, i hiked up to the top of yosemite falls (a tough 7-ish mile hike, essentially 3.6 miles up stairs, then down stairs), ran up to a local emergency tower new year's day with the h.s. team, hiked up to modjeska, then ran up to the hollywood sign (around 7 miles) with the h.s. team--so, some peaks and valleys already to end last year and start the new one...

running goals for the year ahead:

1) see if i can enjoy of year of health...

2) run as many national championship races as possible, starting with tallahassee in february--hoping to win my first title as a 50 year old in one of them, but nothing comes easy...

3) see how close i can get to brad barton's AG record in the 1500 or wade's 5k. haven't been close in years, so i may be over-ambitious, but no guts no glory...

4) have fun. it has occurred to me that my masters career in running has been longer than any other segment of my running life (3 years h.s. + 5 years college + 7 years open/professional + 10 years recreational + 11 years masters), and i tell no lies when i say this segment has been as fun as any of the others...

hope to see you all at the races--carpe crepusculum,

cush

Found out this past week that I was USATF road runner of year for my (got the overall grand prix in the fall), on a list with some pretty heady company. 2018 was a good year.

Sort of easing into 2019 with another decent but not super week. I'll got in 52 miles of running and another 37K of XC skiing on two outings, for just under 10 hours. So similar to last week. No workouts to speak of but did 10 with 8X 20 sec pick ups yesterday and 10 earlier in the week with alternating miles at 6:40s-50s and easy on a 10 mile run. 2 more weeks of aerobic transition phase and then back into the routine.

Caught a cold along the way, not too bad (3rd day), just some sniffles and a slight sore throat. Maybe a bit cranky but that's probably my general disposition.

cush, see you in Tallahassee--I signed up this week, likewise SCgal, I expect you'll be there as well.

After my ski today I ran on the snow and ice for 33 minutes--9000 ft.

Congratulations on a very good year. Amazing actually.

Another 30 mile week - 4 each day and 6 on sunday - that is the 5th week in a row right at 30. Felt ok sometimes and sometimes my quads were super tight and sore. I think it is way to much weight but I did lose 3 lbs this week

I got an outdoor ride in 16 miles in 54 minutes. I averaged 199w and 205 weighted with and average HR of 140. This is my biggest power output since May which was before I got sick and started getting the PE's

So seems ok so far going to do an indoor mile next week.

Michelle is doing well too. She just ran 3:21 1000 at Cornell yesterday.

Also while we were there we ran into Jack Daniels. I have know him since the early 90's when he used to call to talk about scouting the other D3 schools back then. Anyways he is in good health but said his memory fades.

Happy New Year

This week was 21.5 miles in the last 6 days. Had to try to run faster today, so to the track we went. Was a cold, windy, 50 degrees (felt colder) but put on the racing flats and did 4 x 400 with 200 recoveries, averaged 2:06, then 2 x 200 in 59, using the tailwind. My back is more sore again so back to the heating pad, foam roller, chiro, etc.

Allen1959, I find it so much easier and pleasant to run outdoors with using moisture-wicking tech gear (shirts, shorts, gloves, hats). I only put the shirts in the wash after 2 to 4 uses (obviously not running many miles yet) and the same with the shorts. Also, I use a laundry soap that we sell at the store that keeps the tech gear from getting so foul. My tights don't get in the wash every week, just aired out daily. Maybe it's because my wife and I both run, but the odors really are not there since we both avoid cotton gear completely. Just my take.

Igy, thanks. I was pretty much average for D3 college (trained fairly hard but overtrained and dug myself a hole) and even post-college never expected to be running this long and to be doing these things at this age. Having fun and looking forward to the next chapter.

Sure, well deserved; you work hard and have some real talent. And most important, you are having fun.

Hey, you reading this -- do you race better in the morning or at night? Do you race better when someone is in front of you? How about if that person is a guy on a bike?

So, today I ran a 5K because as you may recall, the last one went 2.9 miles when the motorcycle cop sliced a block off the route. I tried again because I wanted a baseline for my 10K training. Instead I ran a very subpar 18:25. I picked a non-competitive race (the pickings were slim this week) and led all but the first 2 minutes.

In hindsight I would say mentally this was much harder than my last race. Was it the time of day? My last race (also non-competitive) was at 5:30pm and I had more bounce. You're supposed to have more bounce in the morning, right?

Anyway, it was a weird ending to a weird week in which I logged less than 30 miles despite doing workouts every day including two hard workouts and a 5K. I can't put on the mileage that amkelley, cush, and some others are doing, not yet, but 45-50 plus two hours on the elliptical is certainly in my wheelhouse, and I feel better when I log the miles. (Also, maybe two hard workouts within four days of a race isn't the best approach.)

Thank heavens for the shutdown and Brexit. Following those dumpster fires will help me not think about all the ways the Chiefs can lose on Saturday.

Be kind to your hard-working bodies this week!

KCgeezer wrote:

Hey, you reading this -- do you race better in the morning or at night? Do you race better when someone is in front of you? How about if that person is a guy on a bike?

I have very rarely raced at any time other than early morning. I only do road races, and most of them start in the early morning. Long ago I did a couple of road races that started around 6 or 7 pm and I ran well despite feeling absolutely awful at the start. I suppose if you're used to running only in the morning then doing so at any other time feels weird, but my body seemed to work at least as well at an unfamiliar time of day.

I can't say whether I would run better if I had no one in front of me, or only a guy on a bike. I have won the women's division of races a number of times but there were always men ahead of me. The sole exception occurred about four years ago, when I showed up for a very local 5-mile race and discovered there were only four other people entered, all of them close to my age. I won by a couple of minutes from the only guy who looked like he might be halfway fit. My time was so-so for that period of my life, but I hadn't prepared seriously for the race.