50+ Masters Training and Racing Open Forum

sore legs

I just run on impact absorbing sand. I am getting a nice collection of golf balls sometimes I toss em hard against sand and smile as they just go poof just like my dogs poof easy on the landing and 1.6 times the work to toe off whada deal they are getting reaedy to redo amazon in eugene I am gonna suggest they putdown some SAND now all sand is not the same depth texture dryness all play a role in the overall sandrun experience how fast to I have to run to convince you guys to go and find some sand to run on?

illegal drugs

Glad the legalized pot now the drug dealers gotta pay taxes no more gangsta wads of cash crime crap. Just legalize all drugs and offer people a way to get out of addiction if they want out otherwise let em get high High prices for drugs create crime which a lot of people benefit from dea for one put them sucker rights on outta bidness all them in the legal system cops judges lawyers prisons get a big hair cut even cuts down on property crime no more stealing make the crap cheap like television the real opiate of the masses.

Seriously thou....

Insulin Resistance

might be caused by low concentrations of amylase in your saliva. After I started taking d-ribose supplement 20 minutes before eating I noticed a big drop in my blood glucose levels. Did some research and was amazed to find the following article. I followed up by consuming 30 calories of dextrose when I take the d-robose. Since then I NEVER get brain fog from starchy meals like night and day. I guess there is no money to be made so this kind of info does not get mainstreamed:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3327743/

syracuse wrote:

So it’s no secret that as we age, we tend to have more achiness, stiffness, and soreness. Participants in this thread, I would think, are more likely to experience such discomfort given the athletically active lifestyles of many here.

To answer the question directly, no marijuana/DBD does not play a role in my recovery. In truth, I have no aches, stiffness, or soreness whatsoever. Of course, one could argue I train far less than others, but this is a bargain I am happily making. I truly feel fantastic!

I take a multivitamin, that’s it. The last time I was sick enough to take an antibiotic was, I’m guessing, 3 years ago. I drink one beer every two or three months purely for social reasons, to hold something in my hand while wandering around telling lies about how fast I used to be.

If you study the history of supplements in this country then you know it’s a horrible, almost humorous history of ridiculous claims, false and contradictory studies, and outright fraud.

Look at the history of vitamin E. It’s good, it’s bad, it’s really good, it’s really bad! What a damn joke on our scientific community. How could you EVER trust an industry like that?

So, I don’t trust anything or anybody trying to sell me something: because the salesman is more interested in making a buck than your well-being.

Like the comma, when in doubt, leave it out.

And yeah, people will take drugs and alcohol so go ahead and legalize it and make a buck off their stupidity. Sin tax is good business!

Charlie...re sand...you have already run fast enough to get me to try sand...which I have done. However, I have not been able to find that nice smooth, deep sand that you have in your video. The sand I have available is very lumpy and uneven...even though there are miles and miles of it here. The lumpiness causes a lot of stress on the knee etc because it is so unstable. Sometimes...if you get a lower tide, you can run down near water and it's a nicer consistency...but it is very canted...so that makes it a bit uncomfortable on the knees and hips etc.. So I have been trying...but it's been a bit frustrating finding the right conditions. Thanks for all your "outside the box" ideas.

Same boat here on the sand. My surrogate is soccer field artificial turf barefoot, alternating miles each direction. Really allows me to relax (do have to keep a casual eye out for debris) and engage the entire foot with very low impact. Almost every minor niggle I have had clears up after a few miles of this.

YMMV...great thinking. I'm going to try that. Have actually been doing a lot of easy runs on an artificial turf football field at our local high school...but hadn't tried it barefoot. I'm thinking we should wash our feet thoroughly after as the rubber in those artificial fields is said to be quite toxic.

I said barefoot but in actuality I keep my socks on and wash them after.

Don't you have to have good arches to be going around barefoot running? ? I've been a flat foot since around the 1980s when one day I got out of the swimming pool and noticed by wet foot prints. Lol.

And I've had a plethora of foot/ankle problems ever since taking up running even with custom orthotics. Any other flat foots out there who have tried barefoot running? Any flat foots that regularly run without problems?

YMMV wrote:

I said barefoot but in actuality I keep my socks on and wash them after.

Brilliant. Thanks for that. That's what I'll do.

*Week 420*

Greetings, 50+ers! Well, another mild (hopefully) setback this week. Started out great, with a good run/walk session Sunday and Tuesday and long walks Monday and Wednesday. Thursday got too busy, then I got a moderate walk in Friday, but Saturday I stub my big toe really hard first thing in the morning while running up the stairs (idiot me was in a hurry and was taking them 2-at-a-time, when I misjudged the rung and slammed my toe). With the arthritis already severe in that toe, I can only tell you that it hurt like the dickens (several expletives were uttered.) I still carried on yesterday doing chores and such, but thus far, I'm hobbling about this morning. I hope it's just a bruise and nothing worse. We'll know in a few days, but for now I'm sidelined worse than I already have been. If it doesn't improve by mid-week, I guess I'll have to have it looked at. Grrr.

On the drug issue and such. Yes, I probably drink a few more beers a week than is healthy. No, I don't use any other drugs for aches and pains other than the occasional NSAID....and even then, only if the arthritis pain is unusually bad in the morning before heading to work, but it wouldn't be taken for exercise, which I typically do in the afternoon anyways. No supplements for me, either.

We're at the mid-point of the year. I'd hoped to be further along in regaining some fitness than where I'm at. So it goes.

Props to anyone I didn't call out last week on nice races. Hope you've had and will have a great week!

All the Best!

RF reader: Hope you are not injured.

lucKY: Did you visit a temple some place and turn some statue the wrong way, despite the guide telling you not to? Hope the toe improves and the knees get better while the toe improves!

Tue = 4 miles 3 @ 7:48 pace in 85-degree heat

Thr = 4 miles with 3 @ 7:58 pace in 94-degree heat

Sat = 2 miles, shut it down with calf strain

Sun = 0

I have to laugh at the irony as I was all proud of myself for not being injured in over a year when yesterday I strained my right calf about 400 meters into a 3-mile push. I am suspicious that Tuesday’s really hard run in 94-degree temps set me up for it. Also, right after Tuesdays run, I was babysitting my youngest granddaughter and sprinting around the yard playing Pokémon (because you HAVE TO!).

All my injuries have been knee, PF all over both feet and heels, and ankles. So, it’s been eons since I pulled a calf. Oddly enough, that’s a good sign that in that I am finally working hard enough to actually injure a muscle!

I think it’s a grade 1 to maybe a 2. It’s minor enough I did not take any ibuprofen or other meds. In the distant past I believe I just took a week off and then re-assessed with some slow probing run. A week off running is a good break anyway.

Have a good week folks!

L2B sounds like progress except for stubbing your big toe.

Ran easy for 50 minutes for 3 days then shut it down. No injury or burnout just calling it a year. Shortening the season should lengthen my desire right?

The reality of aging.

I was riding my mtn bike easy up this hill on 101 when a fit young dude on a mtn bike went by me. I asked him if he was ok with me catching his wheel. He said sure. In the old days this would have been a piece of cake. I caught up but was out of breath. We chatted about places to mtn bike as he was fresh from England and did not know the area. Man I was barely able to string a few words in between gasps for air and he was barely working. Right then it hit me. I am getting old. I am the old guy whose is out of breath! Anyhow I felt a bit sad wistful but ok . I gave him some directions on good rides and said adios. He was gone but I am still here. I went on to do my planned 22 minute LT ride. I felt fine. This story is old and been told many times. Now I am the old guy. Laughing out loud.

Three weeks ago I started doing 30 minutes a day of dry saunas man they are addictive what a great way to end daily fasts.

Next year I want to break 19 preferably at the Hayward Classic and get in my sub 6 and keep building towards world domination maybe by 85 or so.

M59 -- 5'11" 173 lbs

Open PRs ---- 16:04, 2:40:30 (age 23)

Masters PRs -- 17:10, 2:56:03 (age 43)

M55-59 PRs --- 18:58, 3:07:23 (age 58)

Goal: 15K in August (5 weeks)

June 24-30, 2019

M- 1.5-mi up; 6x800m w/3-min jogs: 3:15, 3:13, 3:09, 3:11, 3:08, 3:10; 1.5-mi down

Tu- 4.0 miles @ 10:13/mi

W- 16.6 miles @ 9:42/mi

Th- off

Fr- 9.7 miles @ 9:22/mi

Sa- Bike 18.3 miles @ 19.8 mph

Su- Off

TOTAL: 36.8 MILES

Monday was my first workout this year. It was encouraging. Five weeks to target race. Threshold workout planned for tomorrow.

Thanks for posting your stuff here Allen1959- seeing your schedule helps those of us whose workouts are a little more pell mell.

For this past week I ran near to the following though I don't measure the road runs as carefully as it appears you do- and now I base the runs strictly on time and not distance. Do have a pretty good sense of pacing.

Monday: 45 minutes @ approx. 8:45/mile

Tuesday: 12 minute warm-up/8 hill repeats of 70 seconds each- near to max effort on last 6/10 minute cool down

Wednesday: 40 minutes @ approx. 8:45/mile

Thursday: 30 minutes @ approx. 8:45/mile

Friday: Track workout- 1 mile warm-up @ 9 minutes; 6X800 at the following: 3:22, 3:24, 3:21, 3:22, 3:18, 3:17 followed by a mile cool down at 8:55.

Saturday: 45 minutes @ 8:45/mile

Sunday: Rest

I will run my first 5K of the year this next weekend. Any advice on what this week should look like? I ran my first 5K races ever last year (3 of them) at the age of 55. The times were essentially 23, 22 and 21 minutes in that order. Dropped about a minute each race. Had really little idea on how to train properly- still don't but have been trying to educate myself there,

For this first race setting 22 minutes as a benchmark and hoping by early Fall to get under 20 minutes in a race- not sure if that is realistic.

A reasonably good week here though the legs have been a bit sluggish of late. I did get in my first b2b days in some time, so there’s that. Humidity has been up there, so I may still need to acclimate more. And now that the water temps are in the 60s, I’ve been able to add some swimming to the repertoire.

Lots of anecdotal evidence that the demon weed helps folks and pets with arthritis symptoms and similar. It can be applied topically or as an edible, but does not need to be smoked. I’m not there yet, but I’m keeping an open mind.

Sun: off

Mon: 51’ jog; body wt ex, med ball

Tues: swim

Wed: 52’ jog; body wt ex, med ball

Thu: 41’ jog; decreasing 16 oz curls

Fri: swim

Sat: 49’ jog; swim: body wt ex, med ball

Best to most! Enjoy the 4th.

Charlie... so true it sucks being old.

Dave... LMK how the gastroc strain goes. Just went through it in April/May.

Sometimes I think like Rodney Dangerfield re "no respect" wondering if these young dudes realize how good you are at your age. Trouble is none of us look our age. And even M40-49ers don't recognize how much faster you were at their age. Then I remind myself that no one cares but us older crappers. Case in point yesterday when I ran a 40+ masters mile. 40+? That's 19 years younger! The cool thing was there were two heats! Something like 24 showed up. I made the fast heat and aimed to be in last when the gun went off and not be in last at the line. It worked, barely. 10th place Heat 2. For me personally, this was a motivator to get base work going again. And SLOW pace 'jogging' for weeks and weeks. That good 'ol Lydiard>Bowerman formula still works and I was without it for the 10 months since I ran 2:16 for 800 and 4:47 for 1500. I think I'm sorer and beat today from the 2-3miles cool-down on fake grass than my 5:32 mile. Onward!

good luck with the toe -- i stubbed one very badly about 3 years ago and well remember the mix of acute pain, anger at myself, and overall frustration. As i recall, it took about a week to feel normal again. Hope you have a speedy recovery.

good week of running for me as it got hot and humid to finish June off:

M 2:00 double

Tu 1:15

W 2:05

Th 1:10

F 1:10 incl. 10 X 1:30 [1:00 recovery] hard + 45:00 x-t watching world cup

Sa 1:25

Su 2:15

lighter week coming up with goal race of summer (road 5k) on Saturday 7/6.

have a great week,

Dave

Good morning.

Looking forward to the Prefontaine Meet later in the day. In 1975 my wife and I were living in Lake Tahoe largely for running at high altitude. That summer I did some training with Jeff Galloway; no walking back then. Vividly recall him leaving to go to Pre’s funeral.

Hopefully Socal Cush will treat everyone with his Prefontaine Mile race. Very impressive.

The plan this week was to go back to higher volume. I managed 45 Igy Miles mostly by doubling. This next week I will back off a bit for a 2 mile road race in Melba, Idaho. Melba is a small town about 50 miles to the southwest just above the Snake River. The town has an old fashion 4th of July celebration with six mile and two mile races kicking things off at 7:00 am. So it looks like an early morning start to the day. My week:

Monday: AM- 4 miles easy/walk; PM- 3 mile walk

Tuesday: AM- 60:00 spin; weights and core; PM- 1,000 yard swim

Wednesday: AM- 2 miles easy; 6 x 700m critical velocity @ 3:37, 3:31, 3:27, 3:23, 3:21, 3:22 / 100m ; mile easy/walk; PM- 2 mile walk

Thursday: same as Tuesday

Friday: AM- 3 mile easy/walk; PM- 3 mile walk

Saturday: 2 miles easy; 2 x ( 5 x 300m repetition @ 1:16, 1:15, 1:15, 1:15, 1:14, 1:14, 1:15, 1:13, 1:12, 1:11 / 200m walk) 400m walk between sets; 400m walk cool-down

Sunday: Off

Have a good week.

Igy