50+ Masters Training and Racing Open Forum

Igy, I've been admonished in the past for posting off topic here, so I should just say Google "cope don't miter," or "coped molding joints" or similar.

There are good videos and descriptions online, but basically one cut is just square and butts against the the wall, other cut to the profile shape, easy with a simple coping saw (cut at a 45° angle on miter saw, then just follow the edge with the coping saw, back-beveling slightly).

Several advantages -- I'm sure if you google, you'll see links that explain! But much easier make a perfect fit, and won't open up like miter joints can.

old guy II wrote:One of the interesting and amusing things we learned about the original part of our house was that one wall was built 12 inches out of square. The house was built with 4"x18"x12" thick adobe bricks.

Wow! I've seen unsquare, but nothing like that. Believe it or not, though, there are adobe houses in my neck of the woods, dating to 1840s as I recall. I can think of a couple in Geneva, N.Y. Stuccoed on exterior, plastered on interior. My own house, 1832, was built with stacked plank -- 1 x 4 inch boards, just stacked flat, nailed together. Clipboards nailed to outside, plaster applied to interior edges of the stacked boards. Solid wood walls!

A few guys on here would have seen fb photos of my 120ish year old "miners cottage". Built in stages and nothing is square. It is a little bit special but always a challenge for any DYI stuff.

Interesting stories, and thanks Allen1959.

Coach Michael Rohl wrote:

Ghost,

Thanks I am glad you liked them. The key to miter cuts is a good saw and very careful measurements.

Mike

Measure twice, cut once.

Thanks for the updates. I have enjoyed following you and Michelle for longer than both of us would likely care to admit. ?

*Week 491*

Greetings, 50+ers!

Nice to hear from Coach Rohl, again. Good luck on your wife's record attempt. Sorry about your house, though. I fully understand the "old house" discussion with our house built in the 1920's....it's a continuous project.

No real news here. Was hoping to to get a few run/walk workouts this week, but only one of my five 45+ minute walks was a run/walk. No real excuse other than I was having a sensitive stomach late in the week that kinda put a damper on the motivation to try and run. I'll get out today.

Keep up the good work, folks, and be safe out there.

All the Best!

Good stuff on crooked houses. I’m in my 4th house. After nearly killing myself remodeling several of the previous ones, 6 years ago I decided to take my time and find a home that already had everything I would want and need nothing. So far it has not made an attempt on my life.

Mon – Sat = 45 min each day, easy; Sun = 4 miles easy.

This was a good week. I’m feeling good and I do feel like I’m actually doing real training now. So that’s a good thing.

I thought about bumping the minutes up but I decided discretion is the better part of valor. I was at 16 miles a week for 2+ years and now I’m at about 28 miles a week. So, I need to give my legs time to adapt.

Any other Heart Rate nerds out there hate their wrist-based HR monitor? I have tried 3 or 4 times to get accurate readings out of my Garmin 35 but I end up going back to the chest strap because I just can’t trust the wrist monitor.

Have a good one.

Happy pre-Halloween Sunday (trick-or-treating banned in my county this year, so no need to stock up on candy], M 1:20 Tu 1:25 W 1:10 with 4 X 4:00 (2:00 jog) at 5k effort -- thru 1000m in average of 3:48 Th 55:00 F 1:25 with drills and strides Sa 1:00 + blood donation Su 1:30 with 4 X 2:00 hard uphills (3:00 recovery) -- a little flat. I used to think blood donation had no effect on me, but I'm revisiting that idea as I get older. have a great week, Dave PS I'm far from an HR nerd, but this reminded me of a time when i had one of those watches for a couple days. I had won it as an award -- i think for being on first masters team in a marathon. I don't use it in training so gave it away to one of my students who did, but for the brief time i had it I was obsessed -- what is impact on HR of witnessing someone cause commotion on subway? how much does it fluctuate while you're going for a walk? etc. etc. Many small studies were undertaken.......

Rtype wrote:

Any other Heart Rate nerds out there hate their wrist-based HR monitor?

M61, 5'11", 172 lbs

OCT 18-24, 2020

Sun -- Off

Mon - Off

Tues - Off

Wed- Off

Thur - 4.0 miles (9:48, 8:45, 8:00, 7:20)

Fri --- Off

Sat -- 12.0 miles @ 7:48/mi

TOTAL: 16.0 MILES

Long workdays -- in shop before dawn, sitework during the day, back in shop at night. Even so, I totaled my usual 16 miles for the week by going "long" last night. I was happy with that effort. Ran hard, start to finish, trying to beat the setting sun.

LucKY -- You were more consistent this week than I. I'm looking forward to following your progress as you continue to "get after it."

Rtype -- I haven't checked my heart rate since high school, but I can imagine getting into the stats if I had a monitor. As it is, I just have a Timex Triathlon watch. I know the first four milepoints, heading in any direction from home, so just press the button for splits. Well, first four and last four, which pretty much covers it these days!

Mo 10x100m with walk back

Tu 1 h easy, 3x100m acc.

We Recovery day!

Th 1 h drills and jumps uphill

Fr 1 h easy, 3x100m acc.

Sa 10x200m in 36 s with 200m jog in 90s

Su 1:20 h very easy

Happy training everywhere

Rtype, I've got a Garmin 735xt. The HR data is usually pretty good except every once in a while I'll get something crazy. For example, I'll have a LR where my HR will go up to 220 which is way out of line for me. I take the HR info with a grain of salt and usually just run by feel so I pretty much just ignore it .

I got 30 miles of running and 75 miles of biking in this week. Gale force winds off Lake Superior, pouring rain, and finally snow made outside activities challenging.

Sun: 8 mi PRO to HM pace (4 easy then 9:15, 9:06, 8:41, 8:23) , core

Mon: 6 mi Easy, 1:00:27 biking (18.8 mi)

Tue: 1:00:27 biking (19.3 mi), yoga

Wed: 6 mi Fartlek (12 x 400 @10k/400 @ MA), strength

Thu: 1:00:23 biking (strength, 16.5 mi)

Fri: 1:01:32 biking, (race pace, 20.1 mi), yoga

Sat: 10.3 Long Run, volunteer @ U.P. State XC Meet, SNOW

If you didn't see Big Dog's Backyard Ultra on FB last weekend, you missed an amazing event. The race lasted for 75 hours and was won by the Belgian team. The winner, Karel Sabbe, ran 312.5 miles. I'm not going to do an ultra any time soon but it was inspirational to watch the runners push themselves to the absolute limit.

Long May You Run!

HRMs Early 90s got THE Polar which was 250 bucks which was expensive back then. Obsessed with HRs and all of JDs zone . Kept that old HR pegged for every run. I think it was useful for example eventually I could guess my HR by how I felt. OTOH it was a distraction.

Polar Story:

That old Polar did change my life! I decided to wear the monitor on my drive in to work. A high paying stressful career type job. In good old Austin Tx. My commute time was 10 minutes with no traffic. Tarrytown to Arboretum via Mopac. About a mile from work my HR hit 160! I started making plans to change careers;)

Current method is just stop finger to neck 5 sec check. Works fine.

Switched from barefoot sand slogging to run/walk hilly trails. Gotta keep it interesting. The run parts vary in length and effort but I keep them short enough to minimize blood LT levels so kind of a focus on neuromuscular.

Goals continue to flux , my current carrot is sub 2:24 800 . I did 2:28.1 at 63 which was a pleasant surprise but afterwards felt like I could get faster . WAG 68/400 to run 2:28 so 66/400 is what I need for the 2:24. This will position me for a sub 65 after I turn 65.

Time to run!

Coaching wise, I found heart rate monitoring was not practical. Personally, I believe perceived exertion and a feel for the pace is more appropriate for the individual. Too much data is reminds me of the old coaching adage “paralysis, by analysis.” Then again, if it works for you, why not.

Covid 19 cases have exploded in Idaho, with largest numbers in the 20s cohort. Ada County, the seat for Boise City, has mandatory mask requirement for public places, and outbreaks appear to be coming from rural areas to this east and north where they have fewer mandates, and less will to enforce them.

Steady week of over 30 miles walking and running. My paces are still behind where I would prefer them, but see no reason to be overly aggressive. I am still trying to find the balance in my retirement daily schedule. Temperatures are falling, and this week’s morning sessions look to have temperatures in the mid-20s early in the week.

Have a good week.

Igy

65 years old..cancer... colectomy ..Dedicated road runner since 1977.

35 miles this week with weight lifting.

Medical scares have been distracting me slightly but I’ll get back on track.

I had the best training summer since 2008 and 3:30am workouts this summer in Arizona were brutal at times. (9 weeks over 50 mpw)

Just skipped my 12th race that I paid for ha... BUT.. my new method of motivating myself not to give in to the race morning pain is I bought new David Bedford red socks and Eric Hulst striped socks to train in !!!!

It’ll work ha

Greetings, fellow 50+ers. I am pleased to report that I had another gold medal week with 20+ miles of actual running. The weather has been quite nice, though the winds sometimes kick up. But still no need for gloves or hats even for the runs after sunset.

Given the improvement in my right hammy, I reinstalled a few exercises into my post-run routine. Unfortunately that left some slight soreness there yesterday, so I cancelled my plan to touch on speed during my run. Oh well, maybe this week. Otherwise it’s all good!

Had a routine medical visit with no surprises. The old bod is holding up well. This week I have a routine out patient screening scheduled that will necessitate an extra day off from the usual running schedule. Hoping for another good medical report from that session.

Sun: off

Mon: 57’ CR; body wt ex + med ball routine

Tues: off

Wed: 52’ CR; body wt ex + med ball routine

Thu: 44’ runs (3)

Fri: off

Sat: 54’ CR; body wt ex + med ball routine

Best to most!

Two months ago I started the process of trying to get referred to UCSF for a second opinion about my autoimmune condition. After repeatedly getting the runaround from the local rheumatologist’s office staff, this week I got a phone call from Stanford Med Center wanting to set up an appointment. But Stanford doesn’t take my medical insurance—which I knew at the start when I told them I needed to go to UCSF. So it’s back to square one, as I again try to get a referral to UCSF. Honestly, the biggest problem with health care in the backwater where I live is not a lack of competent M.D.s but a lack of competent people to run their offices. Talking to the front office person at Stanford almost made me cry—someone of normal intelligence who knows how to do her job.

So I continued to slog along on ever-weakening legs, taking time off as necessary to give my heel a break. I did manage 48 miles of running for the week which is the best week of the past six.

Monday: Heel was very sore after the 12 miles of hiking the day before, so put in 66 minutes on the bike trainer.

Tues: 10.2 mile run

Weds: 11.0 mile run

Thurs: 10.6 mile run

Fri: 80 minutes on bike trainer

Sat: 10.4 mile run

Sun: 6.4 mile run followed by 21 mile bike ride outdoors

Coach Rohl, good luck with the home repairs and I hope your wife can find a record-eligible race. Sub-18:40 at age 55 would be terrific!

Coyote, the fires in Colorado sound awful. Here in California most of the fires are now out and the air quality has finally returned to near normal, but it is still very dry and the next few days are supposed to be bad fire weather, so I’m hoping for no new big fires.

Rtype, the training is looking good and not ramping up further right now is probably a good choice.

dhaaga, another good-looking training week. We haven’t had any trick-or-treaters for the past several years anyway, given our location at the end of a dead-end road with no other houses within a quarter-mile of ours. I’m not looking for any this year either.

Allen1959, good job with the long run!

SCgal and Igy, you remind me that winter is coming. Up to a week ago we were opening the windows every night to try to cool the house down, whenever it wasn't too smoky. But the lows yesterday and today were below 50, and tonight’s low is forecast to be 41, and I need to find my gloves for tomorrow morning’s run!

Robert E. Lee, I don’t see how anyone can train in the lower-elevation areas of Arizona in the summer, even at 3 am. You are a tough dude.

I’m off to go grocery shopping and then watch the 49ers play the Patriots. Have a good week, everyone.

amkelley, I wish I had some advice for navigating the world of medicine. I feel for those that are incapable of navigating or advocating for themself in the medical maze.

61.75 yo black male 6ft 145lbs.

10/19 Monday 701am 7mi in 1:02 easy to moderate.

10/20 Tuesdays 659am 7mi in 1:00 easy to moderate to light tempo.

10/21 Wednesday 653am 7mi in 56:22, WO: 20 minutes WU, 13x fartlek @ different speed & duration.

10/22 Thursday 633am spinning bike for 30min then lifted weights. Light day

10/23 Friday 646am 7mi in 57:51 easy to moderate to light tempo.

10/24 Saturday 819am WU 3mi, 3x 1mile @ 6min pace with 4min jog R. 5x30-45s @545-530 pace, with 2min jog R, 1mi @ 635 pace. WD 1mile.

10/25 Sunday 703am

WU 3.5 miles, 11x 200m @ 49-39s with 200m easy in 1min. 3.5mi WD.

Cheers to yall

amk,

You have probably already tried this route but thought I would at least at the risk of not being helpful suggest you fill out the ucsf referral form , hand carry it to the rheumatologist you saw and ask them to send the refferal to ucsf as in right now!

https://www.ucsfhealth.org/-/media/project/ucsf/ucsf-health/pdf/referral.pdf