50+ Masters Training and Racing Open Forum

Igy man

Yeah $ynthetic Biology$!

WAG 2022 before normalcy is normal

design your protein encode in mRNA place in the target cells which builds the protein so many applications for this relatively simple technique.

Allen Sounds like a plan ,Train/Run a marathon with your son then use that fitness for a sub 6!

So my Oura Ring says that hardish mile on Sunday fried my HRV for 3 days as well as slightly elevated my RHR while sleeping. Intereting stuff!

Tendon the tedons:

https://youtu.be/CgcR5J1dwcY?t=2892

*Week 496*

Salutations, 50+ers!

Had a quiet Thanksgiving with a socially distanced walk with our daughter and her fiancé, but we didn't break bread with them...just brought them an entire feast to enjoy later. He's returning to work at UK hospital working in the ICU with Covid-19 patients, so prayers are welcome for him. With classes out of session this week, I managed to do better. Didn't run, but did get 5 walks in totaling a tad over 20 miles. Several were brisk (sub-15/mile pace) and my arthritic toes were a bit achy after yesterday's 4.6 mile effort, even wearing Hokas. Right hip has also been giving me some problems (which is why I didn't do any run/walk.) Really need to return to doing plyometrics religiously; I've gotten lazy with that. I am optimistic that I'll be able to close out the year better than things have been going thus far this fall (knock on wood.)

That's about all I have for today. Thanks to Charlie, Igy, and others for keeping the thread interesting. Love to read the TT results (without a lot of real racing happening) and ambitions. I like the sound of getting back under 6 at 60 for the mile (1609m). If and when I get back to running, that will be on my short list.

Hope you've had a productive week! Stay safe out there, we're not out of the woods yet!

All the Best!

Mon = 4 miles cemetery

Tue = 4 miles greenway

Wed = 4 miles greenway

Thr = 4 miles civic center parking lot

Fri = 4 miles greenway

Sat = 4 miles K-Mart parking lot

Sun = 4 miles industrial park

Total = 28

It was a good week. My one remaining son and I did a video-virtual Thanksgiving with my other 3 kids. It’s so not the same. I’ve been working with Microsoft to use HoloLens 2’s in my work as that will be a lot closer to a real in-person meeting remotely. Unfortunately I have no budget and for some reason I have not been able to convince Microsoft to..um...just give me some. I’m trying the PR angle of trying to show how even visually impaired folks can use them and I’m working on haptic feedback gloves for braille….but to no avail….as yet!

It seems I’ve become quite fond of big abandoned parking lots. A great way to avoid people, have light a night, flat, even, and you can easily adjust your clothing as you do laps. Granted, there are a few creepy weirdos in parking lots, but……so am I….haha…

I’d like to thank lucKY for keeping the thread going all these years and the posters here. You all provide motivation and a reminder that we are the lucky few.

Have a good one.

After a low mileage mini-taper early week and a reasonably disciplined Thanksgiving dinner with one son, his wife and out year old granddaughter, I did a one mile time trial with a few people yesterday morning. We did it on a nearly dead flat, straight paved bike path. I am very pleased and excited about the result. I ran 6:20.5, which age grades to 80.8% and would have been the 4th fastest mile in the 70-74 age group last year. In terms of effort and pace I think it was one of my best performances in a long time. I felt like I could not have squeezed out even a second of better time from my current fitness.

It is a great data point for me to consider for my future training. Here's my Garmin and Strava data in excruciating detail: From the start my heart rate increased to a max of 174 a little before the 1/4mile and then dropped down to a steady 160 for most of the remainder of the race. It came up to 164 the last 100M or so of the race. My stride length averaged 1.31M. My stride rate averaged 190SPM, with my starting ~100M at 204SPM and then settling into an even 189SPM until the finishing ~100M when I got it up to 204SPM again.

It was interesting to compare the data to my rust buster solo 5k I ran in October. For that my HR only averaged 135, my stride length was 1.25M, and my turnover was only 177SPM.

From the data and the way yesterday felt, I need to focus on leg strength to get faster. It's time for me to break out my 25kg bar and start doing some regular squats and lunges to supplement my running.

Good health and happy holidays to all!

Went over 1800 miles for the year yesterday.

Probably won’t reach 2000 but I’m already beyond what my year goal was which was 1500 miles.

My tempo runs being 8:30-8:50 makes the thought of racing .....unappealing.

I skipped the Turkey Day 10k which was within walking distance of my house.

That will be the number 1 goal for next year.

Find a reason to race and get myself to go.

Best LucKY2b with future son-in-law. I usually post what comes to mind, a William Faulkner stream of consciousness, or lack thereof. Covid 19 restrictions increasing, in Boise a hotline was opened to report violations. Some one got angry and robo-call linked the number. Yesterday, the Boise State home football game was cancelled five hours before the game time with player infections too high. We did maintain our Thanksgiving tradition with the daughter off quarantine, and everyone healthy. The Holidays have always been a big thing for our family, and this year especially gave us all some social relief in this most unusual time. One of the runners in our group lost his son to suicide during the initial lockdowns. Many things for policy makers to consider, beyond disease spread.

Muscle imbalances seem to be regaining running strength. Completed a little over 30 Igy miles, with the first foothill trail run in several months. Falling back on the weekly routine that has worked best in recent years: one day each of intervals, tempos, and a long run; easy days of swimming, spin biking, and walking; two sessions of exercises and weights. Seems plenty for someone of my vintage.

Have a good week.

Igy

M61, 5'11", 179 lbs

NOV 22-28, 2020

Sun-Tues -- Off

Wed -- 4.0 miles (9:06, 8:48, 8:52, 8:36)

Thur -- Off

Friday - About 7 miles, 1:07:56

Saturday - Off

TOTAL: ABOUT 11 MILES

Good news: After four one-run-only weeks, finally was able to add a second. Friday was an enjoyable jaunt with my son, meandering through Forest Lawn Cemetery in Buffalo.

Bad news: Weekly Sunday morning weigh-in has me FIVE pounds over a week ago. Just my wife and me on Thanksgiving, but she prepared the full traditional meal. I overindulged as usual!

Looking to get back to a consistent schedule of three runs per week. My next work project is a whole-house remodel. It's unoccupied, and close to a great running path, so I'm envisioning midday runs: not awkward to change clothes, and no worries about stinking for half the day.

Hi runners,

This was week #4 of my unleashed full bore base training as sensible for my level:

Mo 10x1 min on/off, total 7miles

Tu 1 h drills and jumps uphill

We 7 miles easy, 4x100m accels with jog

back

Th 7 miles with 10 km medium even pace 7:45 min/mile

Fr 7 miles easy, 4x100m accels with jog back

Sa 10x37 sec with jog back 1:30 min, total 7 miles

Su 1:20 h easy in hilly area

No thanksgiving where I live. We are looking forward to Nikolaus. Let's keep going. Wishing you all health and joy.

Cheers

Greetings all, I am dropping in for the first time since last summer. It's nice to see posts from familiar voices in the 50+ crew.

I started running again at the beginning of October, and have averaged 12 miles/week over an 8-week stretch. I've made a minor dent into general running fitness.

My left Achilles problem has responded to alternating ice/heat treatment, and PT wall stretches. It is still a problem and I'm proceeding carefully.

The goal race remains Boston, I'm keeping my eye on their site--don't want to miss the registration window! We will see if they go next fall as planned. I'll hope for at least a 4-month buildup window, given the Achilles.

It will be a challenge, as I averaged 8:08/mile in my qualifier, and my best run in the past two months is 8:15 pace over 4 miles, about an 80% effort that one.

Best to all for a safe and fun holiday!

Congratulations! great job on the mile.

fun week for me in pleasant late Fall weather:

M 1:00

Tu 1:20 with drills and strides + 16 X 45 sec hard/45 easy

W 1:35 double

Th 1:20 + supervision of WFT crushing Dallas!

F 2:15 with 15:00 at marathon pace (thru 3200 in 13:53)

Sa 1:15

Su 1:45 with 6 X 3:00 fairly hard uphill (3:00 jog)

Have a great week,

Dave

OG Nice Mile enjoyed reading your post.

Well 3 weeks ago I noticed twinges quad tendonitis probably from running them uphills with reckless abandon no pain while running so I took a week off came back felt good then overdid it again so another week off but I am going to try the tendon rehab stuff cause otherwise I am really enjoying the hilly trails. No hurries or worries as long as I nip it in the bud as I have learned by reading the posts on this thread chronic tendon issues suck.

On the bright side I can ride my bike pretty hard without any pain and walk jog ok. Plus researching treatments/causes always is interesting and sometimes beneficial.

Recovery week 1 (of ?) with 3 days running.

M - off

T - 30 min on bike trainer

W - 55 minute run

Th - first ski of the year, 86 minutes skating at Nordic center, near to where huge fires hit just a month ago.

F - 60 minute run, kind of cold at 23 F.

Sa- 57 minute run (muddy)

Su - 86 min classic ski, freaking cold at 2 F when I started.

So just a little over 6 hours with 20 mile of easy running.

That’s a great mile, ogII!

Welcome back, Big Red. I hope Boston does manage to go next year, even if it has to be fall.

Everything fell apart this week as I tried to reduce my prednisone dose prior to my appointment with the UCSF rheumatologist. I was too crippled to run at all after Monday but have now gone back to the higher dose and am slowly improving. This rheumatologist is sure I don’t have ankylosing spondylitis, which was the local guy’s final diagnosis, and thinks I probably have polymyalgia rheumatica, which was my original diagnosis, but isn’t sure and wants a slew of additional tests.

I jogged a painful 10 miles on Monday, then gave up and did only cycling for the rest of the week while trying to recover. During Thanksgiving week I had a very open schedule and could wait until it got warm enough to ride outdoors. I put in 185 miles on the bike and it didn’t feel bad, but it was all slow.

In recent years we have not had big family get-togethers over Thanksgiving, so doing it this year with just myself, my husband, and our two dogs didn’t feel weird. We cooked steaks on the outdoor grill (60 degrees and sunny on Thanksgiving), rode our bikes and walked the dogs. I did notice a number of COVID parties going on in the neighborhood (houses with 6-12 cars parked outside). We will continue to lay low until a vaccine becomes available, at which point I’ll probably be required to get it in order to keep coming to campus. Currently everyone is being randomly tested every few weeks, which requires a drive to a testing site 10 miles away and a wait time of typically two hours. I’ll be glad when this is all over.

I hope everyone had a happy and safe Thanksgiving.

Hello, fellow 50+ers! I hope most of you enjoyed a wonderful Thanksgiving Day. Due to the Covid restrictions in place, we had essentially a skeleton crew at our place. And we still ended up self-quarantining thanks to my daughter learning she had been in close contact with someone who tested positive. My son, who was supposed to attend with his family, then understandably backed out. That turned out to be fortunate for us as he later tested positive himself (he was also positive back in the spring). So it was a quiet, but safe, holiday for us. (My daughter has since tested negative.)

I have continued to run, but because of the need to quarantine I have been taking “the road less traveled” this week in order to minimize interactions with others. Of course, I have also been running masked as appropriate. And despite these hurdles, I got in another gold medal week with 20+ miles of actual running. For the week I eliminated my post-run med ball routine and some body weight exercises due to a sore shoulder. Life is good!

Mon: 54’ CR; body wt ex

Tues: off

Wed: 52’ CR w/ utility pole fartlek (5 x 2 on/off); body wt ex

Thu: off

Fri: 52’ CR; body wt ex

Sat: off

Sun: 50’ CR; body wt ex

Best to most!

M: off.

T-W: 10.7km.

R: 12.5km (10:24-10:00-9:54-9:39-9:28-9:19-8:46)

F-SA: 10.7km.

SU: 14.2km (10:24-10:16-10:03-9:55-9:45-9:34-9:25-8:47)

Both my Thursday and Sunday runs were slower than the last week. But I handled more volume. So that's okay with me. A big change was that I didn't not have to run in the dark, like I was doing in the last few weeks since the DST ended. I should be able to keep doing this for about two months.

Allen1959 I'll go out on a limb and say you could nail a 3:30 marathon off of 40-45 mpw.

amk - good luck moving forward with tests / treatment. The biking sounds great, actually I'm jealous, an oddball hip injury from my youth keeps me off the bike so I can't substitute biking for running...

A good week "training" wise for me. I am not sure the term training is ever appropriate for what I do. Semi structured play is probably more accurate description

.

Mon. 50 mins/20 laps kayak on Hedley's Dam and 45 mins cruisy mtn bike ride.

Tue. A fast 90 mins on the mtn bike on the gravel O'Keefe railtrail, about 35 kms.

Wed. A hilly 13 km forest run in 75 mins.

Thu. 50 mins kayak on the Campaspe River before work. When I got home at 11.30 pm I took the mtn bike out for a brisk 30 min spin on the back streets.

Fri. A hilly and gusty 40 km ride on the roadie.

Sat. Stopped on my way up to the mountains for a lazy 35 mins jog in the bush.

Met up with my Melbourne buddies Greg and Gaz and camped the night at our regular spot Carter's Mill at Sawmill Settlement.

Sun. Finally off for our annual Mt Buller West Ridge pilgrimage. About 25 kms, 1300 metres elevation gain.

The first 5 or so kms is up an old logging road, steep enough to have us running 8 to 10 min kms.

Then onto rough singletrack in the forest for a couple of kms. Then onto the steep western face. In winter this section is used by ice climbers. Some of it is more rock climbing than run/hike. The last section was very eroded and loose this year so a fair bit was on all fours.

No views this year from the 1800 plus metre summit. Blaketed in cloud, viz down to 10 metres. Pretty warm with temps at 7 deg C but a sharp chill in the strong windgusts.

After more than 2 hours of wilderness we descend through a major winter ski/ summer mtb resort. Eventually we pick up the Klingspoorn Track. The original bridle trail. This is a hairy 8 km single track descent through thick forest. I was happy to do the donkey work out front. 50 mins of intense focus constant change of stride and footfall. It is just the best fun (as long as you stay upright). At times I am getting down to 4.30/40 km pace but only ever briefly as a fallen log, a stretch of rock outcrop etc slows the pace. We exit the forest with minimal blood loss. I stayed on my feet the whole way.

From this point we are at the main road and it is a simple 2 km slog along the road back to camp. Greg charges off at 4.30 a km, I plod after him at closer to 5.00 per km and Gaz wisely ignores our efforts and cruises in at a more sensible pace.

A dip in the Delatite River, some food and drink, a quick pack up of tents and at mid day we are packed up and on our way.

For me, back home by 3 pm.

I slept well last night!!

Kudos to your SIL to be L2B. My girls have been on the frontline to some degree as testers but ICU is gonna be a tough gig. I think we can assume he is a lad of very good character.

We had a "donut" month here Covid wise. Zero positives zero deaths, no active cases. Technically speaking we have eradicated the virus but our State Premier Dan and CHO Brett don't use that word preferring to say we have suppressed it.

Hopefully we get to have a "Covid normal" Christmas.

We will be allowed 30 people indoor and 50 outdoor.

Racing is back on with restricted starters and various other regs.

Great mile running OG.

The 6 min mile at 60 is possibly within my scope. I have clocked a 5.20 1400m and a 6.19 mile at the end of longer runs during the year. I am thinking of focusing on the saturday forest 1500 metre races during the winter season. I will race longer races on sunday. In the past I have often doubled up with 5 to 8 km races both days. I think I am getting past that now.

Keep on moving and remember to enjoy it.

61.95 yo black male 145lbs 6ft

Good to see everyone doing pretty good. Still cross training biking and walking also lifting. Left foot feeling better but still not ready.

I'm work on the front line with covid possible exposure. But not direct patient care. I work on the medical equipment in the facilities. So will have to get the vaccine.

About morton neroma I don't think it's that bc not classic tech book symptoms. But it's possible, I think it feels more like small fracture. So its been 3 weeks and fracture usually heals in 8 weeks. I will wait and see what happens.

Thanksgiving was quiet with wife and second son and 2 grandkids.

Cheers to yall.