Mike Lundgren, my condolences to you and your wife. You've really gotten hit from all sides. Take care and look forward to getting your equilibrium back.
Mike Lundgren, my condolences to you and your wife. You've really gotten hit from all sides. Take care and look forward to getting your equilibrium back.
Just Another Run of the Mill ex-D1 er wrote:
amkelley wrote:
After the fact, I read some reviews of the race and found that I wasn't alone in being unhappy about the steep dirt trails and the narrow, crowded, slippery bridge crossings.
Sounds kinda fun to me, except for the easy flat pavement sections of course. I guess it's all perspective like that LOL? Regardless, keep on truckin and knock it out in November!
Yeah, trail running has always looked like so much fun but I've never had the balance and coordination to do it. Even when I was young I couldn't run on steep trails with unsure footing and I haven't gotten any better with age. I now limit my use of rough trails to hiking and backpacking and I'm very careful in areas where the footing is bad, recognizing that taking a bad fall could be a serious problem in a wilderness area many miles from the nearest road.
For the week:
Monday: 50 minutes- felt pretty good.
Tuesday: 12 minute warm-up followed by 12X200M on the track at the following- 42;43;43;43;43;42;42;42;43;42;43;42
Then did a 13th to see what was left and ran 40 seconds for that one.
Ran 75 second "active recovery" 200's in between each of the goal pace 200's. 10 minute cool down.
Wednesday: 50 minutes medium
Thursday: 60 minutes easy
Friday: Rest
Saturday: 1.5 mile warm-up- 12:30 in total- followed by 8X400 @ the following- 92;95;95;93;94;93;92;92 followed by 1 mile recovery @ 9 minutes and 4 strides to finish- strides were respectively 40-50-60-50 in number of strides per rep and on average around 18-20 seconds for each one.
Sunday: Will have an easy morning run for approx. 30 minutes.
*Week 425*
Greetings, 50+ers! Just a quick note to get things going. Not much to report: no running/a few good brisk long walks/end of summer term(lots of grading)/start up of Asst. Dean (lots of paperwork)/tons of yard work yesterday....not my best training week. The good news is my knee feels pretty good, the yard looks really good, and our daughter and her fiancee just got home from Reno for the week.
Sorry about your marathon trials AMK. Sounds like it was no fun for a lot of folk; you'll bounce back quickly.
Condolences to your family, Mike L.
Thanks again for some lively discussion last week; I really don't have much to add this week, so carry on.
All the Best!
Tue = 4 miles with 3 @ 7:44 pace
Thr = 4 miles easy with 3 @ 9:34 pace (calves very tight)
Sat = Had to stop and walk in first half mile due to right calf
Sun = Walking
I re-irritated my right calf on Thr and by Sat when I tried to warm-up for a hard one the calf got progressively tighter. I pulled the plug and walked back to the car.
I’m going to take a break from running. I’m not very tolerant of injuries, frankly, I get downright pissed off at running when I get hurt doing it. I’ve stopped running a number of times in the past so it’s likely I’ll be back some time in the future.
Have a good one folks!
amkelley wrote:
Mike Lundgren, my condolences to you and your wife. You've really gotten hit from all sides. Take care and look forward to getting your equilibrium back.
+1
Recommend the work of DR. DALE BREDESEN and his ReCode stuff and book End of Alzheimers. For Everyone .
Good Luck Allen1959 with the 15k and turning 60.
Week 4 of base easy daily runs of 30 to 40 minutes with some walking breaks when on hard surface
Highlights
1. 40 minute progression run 101@Herman Cape Road up to Dry Lake Horse camp in 30 plus 10 more minutes to the top.Last 15 minutes at 162HR. Not hard not easy felt really good. I have run 101 to Dry Lake HC in 25 but that was darn near all out 19 months ago .
2. 76/400 on a whim after a recovery run. Heavy trail shoes + a slight uphill worth about a second. I am happy with this. No speed work in 6 months but same speed. Silver lining to a lack of slow twitch fibers? Anyhow endurance is hard for me to train but basic speed is always there.
3.Major changes to my diet cut out wheat and dairy , cut back on red meat even further added more fish and a krill oil supplement.
https://www.biospace.com/article/releases/omega-3-dha-in-phospholipid-form-may-bypass-faulty-brain-transport-in-alzheimer-s-disease/https://www.youtube.com/watch?v=SDzLFzuotiESorry to hear about the calf keep walking and being active and strength exercises & trie active isolated stretching. Hope it heals quickly Rtype. Just getting back after a month of easy little running. WOW : 6x 800m @254,257,255,300,257, 255 with 200j about 1min & 50sec..
13 miles with WU & WD.
Carry on.
Last year the Idaho Senior Games 5k road race was my first competition six weeks after chemotherapy. I ran an all-time worst of 30:39 in probably one of the most difficult races of perhaps hundreds I have competed in. I started this week tired and a bit run down. So I took an extra day off on Monday and jumped back into my routine. Wednesday went well with 3 x 1,200m critical velocity @ 6:11, 6:09, 5:59 with 1:30 rest. Tapered into the race with hopes of improving last years time by four minutes or so. The course is not particularly fast, out and back, winding along the Boise River, shady but with stretches of cracked pavement and numerous wavy turns. Still I felt decent hitting the 1/2 way point in 12:48, but shortly thereafter I began to really struggle. It seems like any momentum in the first half went like air out of a balloon, finishing 3rd AG in a disappointing 28:07. I am at the top of my age group this year and will be competing in M70 next year.
The temperature and humidity was probably a factor, but did not seem to affect the other competitors. However, most of my hard training sessions are run before the sun comes up at 5:30 in the morning. I did have a busy week at work and at home in the days prior to the event. When I look back at the past year the challenges and progress are like the faces of a coin. I know that speed-bumps and set-backs are the norm. I just expected more.
I ‘ll take an extra day off this week and taper for another 5k road race next Saturday. The Barber to Boise race was once one of the top stops on the fall calendar with a thirty plus year history. About a decade ago the race shifted management and courses several times, while various other running events began to fill the fall months. As a result the race has lost some of its luster. Still the current course, and the starting time will make this event a little easier.
Have good week.
Igy
It’s been 4 weeks since the calf/Achilles issue surfaced and I have not made much progress. But I am optimistic after reading about the “calf heart attack” (thanks, Charlie!) as that seems to be what I am experiencing. There was a large knot in my calf which I have been able to significantly reduce via massage. But this week I also developed some significant Achilles soreness after a couple of days riding my bike. That soreness is slowly subsiding, but not quite yet at the point where I would be comfortable initiating the walk/jog part of the therapy. Hopefully I’ll be able to give it a go in another day or two and can finally have a positive report for next week.
Best to most!
good week, though so-so race:
M 2:05 with 20:00 at marathon pace
Tu 1:45 double (+ blood donation)
W 1:00 + 1:00 x-t [cycle class]
Th 40:00
F 1:00 with 2-mile on track -- 12:08 (24th OA, 1st AG)
Sa 1:00 + 1:00 x-t
Su 1:20
2-mile was not a major focus, and I didn't taper particularly for it, just did it as part of club race series, and it was warm/humid, windy on backstretch and so on and so forth excuses, but still a little frustrating. Slightly slower pace than recent road 5k. I had thought I could break 12:00, and early pace wasn't too bad (low 5:50's at the mile), but around 2000m I really tied up, and it was a slog from there.
Oh well, 2 second improvement on last year, so that was good. Strategic on my part to have a series of bad races last year, enabling me to do as well or better a year later. 58 is, at least, the new 57.
seconding condolences to Mike L. Alzheimers and caregiving for those suffering it are so hard on families.
Dave
Olde F & Rtype... I'm sorry you are joining the Calf Club. Seems like a recurring event for us high M50 folks. I was out 4 weeks with the right one in April. Now out 2+ weeks with the left one. As you reported it just appears 2-10mins in for any run slow or fast. I too am trying the "Heart-Attack-Of-The-Calf" plan AGAIN. Getting fatter, slower, older with every waiting day.
KP
Just wait....???
SO sorry for your loss MikeL
Solid racing dhaaga ...you too Igy...substantial progress from one year ago.
Got in 30 miles of nothing special...2 mile time trial, a little anaerobic threshold, a 3 mile progression run...lots of push ups and sit ups...a little bit of weights...maintenance mode
760 miles year to date, 110,790 lifetime, 218 day streak...mostly just treading water.
Wishing you all an outstanding week of training, racing, recovering
your pal,
MF
So far, it sounds like a lot of us are in a phase of injury rehab mode again. I am trying to be patient and let my sore hamstring get healthy, so this week was 5 days of walking and one day of running for 35 miles. I walked 5 miles Monday and Tuesday, rested Wednesday, walked 5 Thursday, 7 Friday, then ran 6 on trails yesterday with my son at 8:44 pace, and walked another 7 this morning. My hamstring was a little more sore this morning before I started my walk, but I still am optimistic it will be fine in two weeks when XC starts for me.
Congratulations to Igy, dhaaga and anyone else I missed on the race efforts.
This was supposed to be an easy recovery week following a marathon. I only ran half of the marathon, but I still discovered I needed the easy recovery week as the steep hills beat up my bad heel worse than I expected. I ran two days this week but the heel was quite sore and I decided to take the rest of the week off and give it a chance to settle down. So I ran 20 miles in two days of easy running and rode 147 miles in five days on the bike. That was about all my rear end could tolerate with how little cycling I’ve been doing lately.
At the moment my plan is to take the rest of August very easy, start ramping up the mileage again in September, and not race until October. It’s too hot to race around here between mid-July and mid-September anyway, and I think my body needs a break. I hope there will be something in the tank when I start trying to train again in four or five weeks.
Rtype, a break from running may be what you need, both physically and mentally. I think you’ll be back!
Charlie, as someone who was born without a single fast-twitch fiber in my body, I envy your natural speed. Any particular reason for cutting out wheat and dairy? I’m always skeptical of diets that cut out whole classes of food, absent some reason like a food allergy.
Igy, sorry your race was disappointing, but a big step up from last year. I would think that the heat and humidity must be largely to blame. It’s tough for someone who usually runs before sunup to compete in August with folks acclimated to hot weather.
dhaaga, it’s always frustrating to race below expectations but you shouldn’t expect too much when the race wasn’t a real focus. It sounds pretty solid to me.
Waiting to hear about Allen1959’s 15K…
9.1 hours of running, 7 days and 5 doubles (hot out so I split a bunch of my workouts).
I got in 3 workouts (one a race).
The race, 5000 m on the track, went in planning a progression but pacing was off, but I had a good closing 3 laps.
18:26 at 5400' and think that might be an age group leader for the year so far. Next year maybe run one at sea level under 60 degree temps.
Dardee, hey see you in a couple weeks! We had a group run of about 5 of us today and we were talking about you guys!
amkelley wrote:
Charlie, as someone who was born without a single fast-twitch fiber in my body, I envy your natural speed. Any particular reason for cutting out wheat and dairy? I’m always skeptical of diets that cut out whole classes of food, absent some reason like a food allergy.
Waiting to hear about Allen1959’s 15K…
AMK I will trade you some of my speed for some of your endurance;)
I have had mild GI issues for many years that have gotten a bit worse over time. Started reading about lectins and the gut microbiome which I find fascinating . Lectins like Gluten, Casein and Wheat Germ Agglutinin convinced me to try eliminating these sticky proteins to see if it would help. After a few weeks it seems to be working. As far as eliminating entire food groups well this grouping is just usda propaganda. The food pyramid was designed to make nutrition palatable for the general public as well as feeding the food industry. Incoming no doubt gonna take cover;)
Allen1959 wrote:
M59 -- 5'11" 170 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: Be competitive this fall as M60
July 29 - Aug 4, 2019
M- 40 mins elliptical
Tu- 10 mins; 35 mins treadmill
W- 7.7 miles @ 8:46/mi
Th- Bike 18.3 miles @ 19.1 mph
Fr- 4.0 miles @ 11:02/mi
Sa- off
Su- 2-mi warmup; 15K race
TOTAL: 26.0 MILES
The biggest issue this week was my right hamstring. It feels like a "pull," but I don't recall a single incident. I was thinking I had aggravated a strain from last year -- until I looked back on my logs and realized that was the OTHER hamstring. In a way, that's good news; at least it's not a recurring injury.
Race Report
Today was my first race of 2019, and my last race in the M55-59 age group. The race was a 15K. The third annual, and I had won the AG in the first two editions, at age 58.00 (time of 59:59), and at age 58.99 (time of 1:02:36). Since then, I had lost many months to injuries, gained 24 pounds, lost only 14 of that. Still, I hadn't given up on possibly defending my title.
After a few weeks of physical therapy, I began reintroducing running in mid-April. Just a few miles a week, but gradually increased that to 30+ miles. In the last week of June, I ran my first workout of the year. Racing only five weeks later would be a long shot, but I had hopes.
The problem was, my paces simply weren't improving. Long runs and recovery runs were at 10-minute miles. Even 12-minute miles. Workout paces were progressively slower each week. Knee pain required ibuprofen just to get through the workouts and long runs. Then this strained hamstring!
Anyway, today was the big test. The 15K race. Me, the Two-Time Defending M55-59 Champion, ready to take on those newly-minted 55-year-olds. Well, not really ready.
I arrived early enough to make a quick visit to the port-a-potty. Semi-successful. Jogged a mile, and, as usual, felt the need for a second visit. Jogged back to the port-a-potty line, waited for a couple minutes, realized with only 15 minutes before the start, there was no way I'd make it. Jogged a half-mile to find another location, then had to run hard back to the start, just in time for the National Anthem. Already drenched in sweat, then standing still, my hamstring was really tightening up.
Gun goes off, and I see a likely AG competitor up ahead. I catch up, and maintain his pace through One Mile. 6:53. Okay, that's not too bad. It was uphill. But the hamstring is not happy.
During the second mile, the AG competitor slowly pulls away. Other runners pass me. Lots of other runners. It's a long, gradual climb, and I feel incredibly weak. Mile Two -- 7:24. Not good. But it gets worse. Mile Three -- 8:24! The wheels have fallen off. There is a steady stream of passing runners. Old runners, young runners, fat ladies wearing tutus.
Finally, there is a slight downhill, and I rally a little. Mile Four is 7:13, then 7:36, 7:46, 7:42, 7:51. A white-haired guy goes by. He gets a big lead, then I think, "What if he's third in the age group, and you miss a podium spot this late in the race!" I pick up my pace, and slowly reel him in, passing with a definitive move just before the base of a climb. I finish the race with a 7:37 mile and 2:19 for the final three-tenths.
Final time -- 1:10:49 (gun). 20 minutes behind the overall winner. Nearly 11 minutes off my time from two years ago. 7:37 average pace ... versus 6:26 in 2017, and 6:44 last year. Today -- Fourth place M55-59.
Well, I've had better days, but it was good to be back racing. And the beer was good, too.
See you in 2 weeks CM I see your training & racing has bee consistent. My been up & down since May dealt with left calf June was an upswing in the right direction. Then July left calf again ran Peachtree reach 5k in approximately 18:30 then the calf tighten up an walk/ jog to the finish. Just starting to get some relief. At 60 y/o it hard work rehabing and trying to stay fit.
Allen1959 wrote:
Mile Three -- 8:24! The wheels have fallen off. There is a steady stream of passing runners. Old runners, young runners, fat ladies wearing tutus.
That made me laugh. I always start getting worried when I'm passed by chubby women wearing tights on a 75-degree sunny day. When the tutu wearers start going by, I figure it's all over.
Too bad the race didn't go as well as you'd hoped, but you rode out a bad stretch and managed to finish with determination. M55-59 is a tough AG. Welcome to the 60s!