50+ Masters Training and Racing Open Forum

WOW Charlie 2:28 just fantastic

I managed a not at all sexy 35 miles for the week...546 day streak, 112,114 lifetime miles, 756 year to date miles.

This guy makes me feel a little less nuts:

https://www.americanpress.com/news/local/96-year-old-making-run-across-the-nation/article_f08f0e75-4785-5ff2-bb0b-db69cc4126b0.html?utm_medium=social&utm_source=facebook&utm_campaign=user-share&fbclid=IwAR206OpFgLxsn8oYj0S8es-2ov4K9e6x8ysM6_T_a-m7gXlXcYWuPYY67rc

A happy first week of Summer to all. My week break with minimal running was both mentally refreshing and physically refreshing for my legs. However, it was a good news/bad news process for my active lifestyle. Tuesday I went surfing for the first time in over a year. I haven't surfed more than about a dozen times in the last 10 years since both my sons moved out of town. The good news was that while my skills have gotten pretty rusty, they haven't totally disappeared. Over the course of an hour I caught 3 good waves that I didn't make a complete mess of (and about a half dozen more that were complete messes). The bad news was that on my last wave I got in a position to make a fairly enthusiastic kick out and the aggressive twisting motion made my lower back very unhappy. I had to hang on my board hunched over for about 15-20 seconds before I felt like I could straighten my back again. Upon reflection, this was a final confirmation that I have a worsening disc issue to deal with. Early this year I gave up my long-time rowing machine warm up because my lower back would be sore for a minute or so when I got off the rower. Last month I had to work my way through a bout of sciatica. So my 70 year old discs are no longer as durable as they were a few years ago.

Fortunately, after resting Wednesday I went out for a 4 mile walk on Thursday and walking does not bother my back at all. I rested Friday and went for a 4 mile run Saturday with my son (who moved back here at the beginning of the year), and running also is not a problem for my back. I did 9 miles of 800 run/800 walk this morning and that went fine. For now it seems that my back is fine with being horizontal or being vertical but any activities in between are risky. Such are the challenges of the aging process.

Stay healthy and age gracefully!

Greetings from Alaska. Significant workouts this week include 5,000 tempo on the track at 19:35 followed by 6x800 with 200 jog at 3:05. A 13 miler at sub 7 min. pace (saw a bear only 50 meters from me while running), and a 2 hour easy run. Running where I am makes running even more enjoyable that I already experience. After a two hour run this morning its off with my kids for a four hour hike up to an ice cave. There are some races planned for September but my bet is that they will be cancelled. If so, I am still training to at least run some time trials in September such as a 10,000 on the track and 12k on the road. But like I have said before, for me the joy is in the journey. I hope you are all enjoying the journey.

Charlie, congrats on the 800 PR!

Brittle Master, I like your soundtrack idea but I think I would have chosen something other than “Disco Inferno”.

Rtype, you ALWAYS have more stuff than you think. I have moved twice in the past 20 years, each time to a larger house than the one before so that there was no need to cull things prior to moving. (I’m a throw-awayer married to a hoarder, but I just rolled my eyes and let him take everything.) It’s almost certain that our next move, if there is one, will be to a smaller place and then things will get interesting.

old guy II, that’s so cool that you can still surf even if it’s a bit risky on the back.

Coureur des bois, those are some nice runs and the bear is pretty cool!

My backpacking trip was a fiasco because of the worst mosquitoes I’ve ever encountered in the Sierras. Hiking in wasn’t too bad as we were moving constantly, but we encountered several people hiking out wearing head nets, never a good sign. We arrived shortly after noon at the lake where we’d planned to stay two nights with a day hike in between. At first the bugs weren’t too bad, but around 5 pm someone turned on the mosquito switch. We ate a hurried dinner, skipped the traditional hot chocolate and retreated to the tent until morning. At first light around 5:10 am I saw hundreds of the little bloodsuckers perched on the tent prepared to swoop down on the first mammal to exit. We didn’t even bother with breakfast, but broke camp as quickly as possible and hit the trail, where again it wasn’t too bad as long as we kept moving and were soaked in DEET. 8 miles in on Sunday over moderate terrain with a 25-pound pack, and 8 miles out on Monday with a couple pounds less, all at 7000-8000 feet. It works the legs in a different way from running, particularly when a short person has to take big upward steps carrying a pack, but it didn’t feel generally very hard. I returned hungry, dehydrated, and mosquito-bitten, but otherwise in good shape.

I saw the rheumatologist on Thursday. He still wants to order some more tests but is 90% certain that I do have polymyalgia rheumatica and that the prednisone regimen I’m following is appropriate. He’s optimistic that, given my overall health history, the condition may resolve faster for me than for most people (months rather than years), and suggested I try tapering the prednisone dose faster than the usual protocols. I liked this guy—he quickly figured out that I’m not an idiot and I’m capable of making reasonable decisions about my own health care.

We had another week of triple-digit weather including 108 yesterday, and even very early in the morning it was pretty hot for my tastes. I managed 66 miles in six days of running. I’m not sure what I’m training for, as both the October half-marathon and the November marathon I’d normally run have already been cancelled. I guess CIM is still on the books for December but I can’t believe that one will go either. COVID-19 cases are rising rapidly both in California as a whole and in my county. Our gym does not require masks and while my husband has been there twice since they opened, I really wish he wouldn’t.

Wishing everyone good health and fitness.

moving is the worst. Always either raining or extremely hot it seems. I also never did it often enough to get any good at it. I remember getting a few friends from high school to help with the last local move we did without any professional help, and it took forever and many false starts to get couch thru front door and into living room. When we moved out of that house we hired pros to do the big stuff, and they lined it up, took a minute to make a plan, and practically ran thru the door with same couch.

great job on 800, Charlie. I loved the part right before the start where you say "I felt good, and now I don't". high prevalence rate on that sense just before races I'd say

Good week for me except really humid -- felt like I was going thru deep water even on easy runs:

M 9 miles

Tu 14 double

W 9 with 16 X 400 (100 jog) at 5k pace (average 89.4 -- total time 23:50 for 6400)

Th 12

F 10 with drills and strides

Sa 11

Su 15

have a great week,

Dave

amkelley,

I backpacked into the North Cascades in 1971. We hiked to some upper lakes at the apex of the trip, and hit swarms of mosquitoes. We met a party where one woman had a severe reaction to the bites, and her face was painfully swollen. I usually backpack in the late summer, and typically the mosquitoes have dried out by then. Son and I will be going in a couple of weeks, so expecting a little more of an issue this early in the season.

Igy

Ghost of Igloi wrote:

I backpacked into the North Cascades in 1971. We hiked to some upper lakes at the apex of the trip, and hit swarms of mosquitoes. We met a party where one woman had a severe reaction to the bites, and her face was painfully swollen.

I did some hiking but no backpacking as a youngster. My first backpacking trip was with my husband-to-be at age 40, in the North Cascades. There were lots of mosquitoes. On the final day I woke up in the tent and opened my eye...MY EYE? The other one was swollen completely shut by a mosquito bite just below the eye. I packed out of there very carefully with limited depth perception for the first hour or two until the swelling went down and I could partially open that eye.

I'm well suited to backpacking in a number of respects, but my occasionally bad reaction to mosquito bites is not one of them.

amkelley,

I got started backpacking with a high school friend in the summer of 1967. We took a Greyhound Bus to a spot just south of Lone Pine. The bus driver driver dropped us off in the middle of the night. Over the next week we traversed the back way to an intersection that climbed up to the top of Mt. Whitney. We arrived at the 14,496’ peak late in the afternoon. We were forced to spend the night on the switchbacks on the way down. I was 16 at the time and my parents evidently had no concerns.

Igy

Ghost of Igloi wrote:

I got started backpacking with a high school friend in the summer of 1967. We took a Greyhound Bus to a spot just south of Lone Pine. The bus driver driver dropped us off in the middle of the night. Over the next week we traversed the back way to an intersection that climbed up to the top of Mt. Whitney. We arrived at the 14,496’ peak late in the afternoon. We were forced to spend the night on the switchbacks on the way down. I was 16 at the time and my parents evidently had no concerns.

My dad graduated from high school in 1946 at the age of 16. He and a friend hitchhiked from the D.C. area to the far West, where my dad got a summer job sitting in a fire tower on a mountain in some remote location. Apparently my grandparents had few concerns about letting him go off on that adventure.

Different times! Young people were allowed (or forced) to grow up a lot earlier than nowadays.

Nice 800 Charlie, 2:27 is moving along really well! Coureur de bois, are you and CNW thinking of doing the next 5K/10K virtual challenge that we're putting on? We sent out notifications to the M and W 60+ clubs the other week. Next round goes from Friday July 3 through July 12.

I had sort of a frustrating week, checked the boxes with some decent workouts in line with my current fitness (threshold reps on Tuesday, CV reps on Thursday, and a shortened V02 workout on Saturday) but not feeling it at all. I felt better in May than now even though I have another month, some higher miles and and more workouts under my belt. So after next weekend I'm dialing back for a week with a few days off, and just a few short easy runs. And then I'll build back the miles but skip most of the workouts, other than some fartlek and pick ups for maintenance.

Yesterday's long run in the heat ended with me nearly stepping on a 4 foot rattlesnake, I was less than 3 feet from it, but it as surprised as I was.

In sum, 60 miles last week with about 8 of quality work last week. Hoping to run a decent 5K next weekend. Then reset.

Well Done Solo 2-Lapper Charlie. Seems you have returned to the middle-distance day of when we first met - on the track for a dog-fight masters 1500. If my memory is accurate we both ran pretty darn fast. Keep up the fast twitch good work.

I went the opposite direction yesterday in saying ”okay I'll do it” Stumptown 3-Race Virtual (solo) Series. Yesterday was 10k on the roads and I went point-2-point 40:14. it was a good steady (hard) run for me. Even tougher was the cool-down back home. Massive BONK. Talking as bad as when I ran Jungfrau Marathon in Swiss Alps back in the 90’s. This old running fool didn't eat breakfast not have any liquids on the is 12.5 miler. Clearly I survived or you wouldn't be reading about it. I'll take that 40:14 just 30 days away from turning M60.

Next up, a 5k and an uphill Mile. Ugh!

KP

Ghost of Igloi wrote:

In my late 50s to early 60s it seemed like I was moving someone every six months. Typical of many of us, with elderly parents, maturing children, and ourselves.

Idaho Covid 19 cases continue to climb, hitting a record the other day. I dropped weight room workouts at the gym, for health and new scheduling reasons. In adding an additional quality session I needed to lighten up the easy day stress. Completed 37.5 Igy miles, so worked out OK. Paces were a little quicker than the previous week. Nothing special by the standards set on this thread.

I think your state is in the orange code now? (so is Colorado). When cases go down will you go back to the gym or maybe wait until there's a vaccine? (Fauci says maybe late this year and possibly up to 75% effectiveness?).

I completed my first week back at the gym that just opened last Monday ? So nice to see those leg machines and cable stations, and spin bikes sitting there just waiting to be hammered. ?

And the best part of this is...the gym isn't crowded at all. The reopening phase for gyms in Colo allows 50 max or 25% capacity. I usually work out in the peak evening hours where this gym is maxed out. On Monday, the grand reopening, there were maybe 30 or so tops at 8 pm. Wednesday the same, Friday a little less and on Sat evening, a total of only 8! So much equipment available, empty spin & aerobic rooms, deserted Locker rooms...very erie atmosphere. People really seem to be staying away - at least at this gym. However, I read a report that according to a nationwide poll over a third of people having gym memberships were not going back because of fears of the virus. A third reduction in gym memberships could be catastrophic for the industry moving forward.

So, maybe in a couple of weeks of strength training and getting the legs back in shape, I should get back to some running. And for those of you who also need a gym as part of their running, I hope your facility has opened up and you feel safe going back.

I was at the YMCA for a shower after running this morning. A handful of people. Staff and members in masks. Actually one of the safer places in town,

Congrats to Charlie! Fun running CoeurdB. Glad you were able to get some confirmation on your suspicions, AMK.

We're wearing headnets now in the UP. The deer flies and mosquitoes are ferocious and we only get a break with a stiff north wind. . Was in the North Cascades in the 80s. Took the ferry to Stehekin and backpacked from there. It was great!

This was my first 50+ mile week ever. I was in a June tri Challenge that ended yesterday with people from all over my state. The goal was to see who could train the most distance. There were awards for the most miles biking, swimming and running. I knew I couldn't win biking (the winner had > 2100 miles), I have nowhere to swim so that was out, but last week I realized I could be in the top 3 females for running. Tri peeps think anyone can run so they don't do many miles. I upped my training little and managed to finish with 177 miles and was 2nd behind a 22 year-old. Not very far for you marathoners, but a lot more than I've been able to run for a few months so I'm happy. It may seem silly but having challenge goals has kept me pushing this summer.

Sun: 10.5 E, yoga

Mon: 6.1 E, 16.6 bike

Tue: off

Wed: 7.0 Track (12 x 300H/100 E) + Covid19 Haircut (YAY)

Thu: 7.1 E, 18.9 bike, strength

Fri: 8.0 E, 25.9 bike

Sat: 12.4 E

Long May You Run!

AMK way to take control of your health/diagnosis got to these days with sweat shop GPs

Igy them 200s look pretty good!

Dhaaga looks like your 5000 is gonna be good nice observation on the pre start emotions

MF Ernie is one cool inspiring dude

KP, I remember that race we ran 4:17 but I think you had some left in the tank as I tried to close you kept the same lead

So here is way too much info but it might be useful to some.

age 43 I posted my best 1500 and 5k age graded marks

using the older age graded tables:

Mid D

age 43:1500/4:13.? 88.45percent

age 63 800/2:28.10 88.45percent equal to age 43 best

5000

age 43 5000/15:56 86.37percent

age 62 5000/19:05 84.56percent 1.85percent slower but I can do better

Training

In my 40s I did the traditional long run, tempo and either intervals or repeats with peaking.

I can't do this stuff anymore but I found an ezr path up the mtn

SAND but also the realization that running at 60 percent mhr is

really hard on me. I do better running below 60 percent for base.

In my 60s I run longer time wise but at a super easy effort, a weekly

short fast effort or tempo. No long run but lots of cross training.

The other factors are life style. diet,sleep,sauna and supplements

Diet

I used to eat too much sugar with fat at night and still felt good.

That changed about when I hit 60.

Now low carb but not keto and I watch my blood glucose and insulin levels. Lots of veggies meat olive oil that good stuff wild salmon

bake low carb bread kinda fun so lots of big changes

Sleep about the same

Sauna great for circulation and brain derived neurtropic factor

Supplements

For example I take k2(mk400 and mk700), magnesium plus taurine, D3,niacinamide,C,Sulforaphane,fish oil a B Complex on occasion

and just started taking NAC and E tocotrienols.

Genetics I can minimize some of my crappy genes with supplements.

example of a 50 dollar report where I send them a copy of my genes it is just a text file from 23andme and they run my snp's thru a report engine that spits out some reccomendations.

Here is my nutrihacker report:

https://drive.google.com/file/d/1LRehaYJdp-CRqNjUsvtkDRox7wSm6Pea/view?usp=sharing

Charlie, all sounds good.

How do you get access to a sauna, may I ask? Especially these days. No sauna at my Planet Fitness, if they were even open, which they are not.

My grandfather used to swear by the sauna. They had a sauna at his health club.

I have only used a sauna once in the last 30 or 40 years, I bet. It was two years ago when my wife and I went to Iceland for our 60th birthdays (I am five days older than she is).

Even better than the sauna were the fantastic relaxing hot springs in Iceland. Mellowed me right out for the rest of the day. The hot springs we visited had pools with three different temperatures, so you could move between them and find your happy place. We didn't visit the Blue Lagoon, which is a mob scene according to the photos; we went to a smaller place. I bet all those Icelandic businesses, hotels, airlines, etc. are suffering right now, with tourism way down.

Brittle Master 1958 wrote:

Charlie, all sounds good.

How do you get access to a sauna, may I ask? Especially these days. No sauna at my Planet Fitness, if they were even open, which they are not.

.

The HOA I belong to has one also you can just heat up a bathroom and take a really hot bath for 20 minutes then a freezing cold shower for the same benefits

Mon. 12 km slow jog around trails and soggy paddocks then a 20 min kayak session.

Tue. 40 min kayak session and a 64 min mtn bike ride.

Wed. Hard run. 2.2 km downhill jog in 12 mins. 7.4 km uphill progression run in 43 mins (260 metres elevation gain). Then fast 5 km downhill, (4.20, 4.11, 4.08, 4.10, 4.01 ) 20.50. An * pb for 60+ and also 55+. Sure I was cheating by running downhill but it felt good to go "fast".

I did the same session in Feb and ran the uphill in 45 and the down in 22.25 so I have made progress.

Thu. 82 min hilly mtn bike ride.

Fri. 64 min kayak session on the river.

Sat. 80 min lazy road ride. Cold and windy.

Sun. Easy loop of 12 km but just jogged 7 and walked the rest.

Charlie your masters 1500 and 5000 are faster than my 20 something pbs. (4.20 and 16.02). Your 60 plus times are what I could run at 50 to 53.

Charlie,

Thanks on the 200s. Pleasantly surprised and did not push. Really trying to get my tempo pace back to where it was in March. Congratulations on the rewarding 800m. Shows dedication will be rewarded.

Igy