35 miles…6 days
one fartlek, one tempo run. I’m taking a day off every week now. I had my 3rd knee surgery on February 23rd, 67 years old and I’ve been training hard since 1977…First race of the summer is in two weeks. I think with shape I’m in and all the wear and tear, racing will be more social than competitive from here on out.
Rough week.
Been dialing down the training but have developed an odd medical condition I can't resolve. About 10 days ago I ran a long run in new shoes during a downpour. I knew my feet were in bad shape from the pain and my socks were blood stained but stupid me continued to run. I was on a remote rural road and really no alternative other than walking but I should have walked.
I continued to train with the raw blistered toes the next 5 days and finally stopped when I realized nothing was healing. I'm guessing for some reason my body slowed down circulation to my toes. The blisters dead skin infected the open sores and without circulation nothing healed. I have now cut off all the dead skin but nothing is improving. All the sores at the edges ( I put Neosporin into the blisters the first day but it didn't reach the edges is my guess) are discharging mostly clear fluid which is a good sign vs. puss. A toenail fell off and this area causes the throbbing pain that keeps me up at night. It hasn't improved in five days and the throbbing comes and goes.
Going to the tiny town hospital ( Third world hospital ) in a few hours. Excellent hospitals in Bangkok but at this point not ready to drive 10 hours. Really don't know what else to do and I bet the doctor just tells me to keep the toes clean and prescribes antibiotics.
Just caught up on the last few weeks of this thread. Some great times and excellent training data. So many results and can't remember them all but off the top of my head - congrats ATP for another UK record, CM on Boston and almost a sub 3 hr, and Charlie is looking ready to lay down some great times in the coming months.
Need to start keeping training records again so I can contribute to the conversation. Still all the races cancelled in the area but hope to see some races open up later in the year.
Sounds like something you should attend to, even driving 10 hours.
BigMango,
I agree with Igy. It looks like "the stakes you are gambling are frighteningly high".
Best of luck to you and getting back to training as soon as possible.
Went to the hospital and all is good now. All my sores were infected by fruit flies and this was causing the wounds not to heal. Common in the area and being a newbie I didn't know they were an issue. The gas station attendant down the street has the same sores and he told us he fell asleep and woke up with thousands of flies in his cuts. His tiny cuts are now ugly gashes.
Got some penicillin and cleaned the edges and clipped the dead skin away. What a difference this made. The skin 24 hours later is a normal color and the throbbing is gone. Now the deep sores are scabbing over and all is good. Can't run but cut the upper off the toe section on some trainers and can walk on the treadmill.
Sounds nasty. Glad it worked out.
glad you're on the mend. ok week for me -- started seeing physical therapist for my hamstring and picked up a few new exercises. By the time I retire I'll have a new fulltime job (a) running and (b) doing stuff to manage/prevent running-related injuries.
M 1:00 + 1:00 x-t
Tu 1:20 + 30:00 x-t
W 1:00 + 1:00 x-t
Th 1:05 with some hard uphill segments
F 1:30 double
Sa 1:10 with drills/strides + 1:00 x-t
Su 2:00
have a great week,
Dave
Happy Mothers' Day to all the moms who put up with husbands and sons who run. Today was the start for me of sharpen up and taper for the Carlsbad 5k in two weeks. I ran a hard 6 miles yesterday and my legs told me this morning needed to be a recovery run. 41 miles this week -
M - 6mi of 400 walk/ 400 easy run
T- 6mi of 400 walk/ 400 easy run
W- 6mi of 400 walk/ 400 easy run
Th- 5mi of AM 2.5mi easy run home from car mechanic, PM 2.5mi easy to pick up car
F- 6mi of 400 walk/ 400 run
S- 6mi trails with my son 8:08/mi ave (I got the 4th mi under 7:00 for the first time in about 10yrs, and I got the last mi with a 400ft+ climb under 10:00 for the first time in about 6yrs)
Su- 6mi easy trails
Good running and healing to all!
Good running here, great races from Cavorty and Charlie, good healing for Mango. Frightening story with flies.
Happy with my complete week:
Mo 7 miles recovery, 5x100m with jog back
Tu 30 min jumps and drills uphill, 6x60m uphill
We 7 miles recovery, 5x100m with jog back
Th 6 miles with 10x1min on/off
Fr 7 miles easy
Sa 5x100m buildups with walk back, 8x200m in 35point sec with 200m jog in 1:30 min, 400m walking, 100m on "flying" start in 13.3s
Su 1:30 h recovery in the hills
Best regards
Greetings!
OGII, congrats with under 7 min/mi and best of luck for the upcoming race!
Glad to know that the week was good for many. Helas, not for me.
Caught cold a week ago and thought it would disappear in 2-3 days, especially as the temperature was normal. But the throat was terribly sore and every night I was coughing for 2-3 hours. It was so loud and annoying that I had to remove to another room so that my wife could sleep. It was better during the day and I could even make a few easy runs. Was afraid of intensive modes because my HR at rest was 6-7 bpm higher than usual while I established (long ago) a red line for myself at 5 (i.e. no hard work if so).
The problem was that yesterday (May 7) we planned to run 10K with my son at a sport festival in the city of Klin in a nice park where the museum of Tchaikovsky (a composer) is located, and it was his birthday. My two elder granddaughters (7 and 4) were also signed for 600 and 300 m. So, we all 7 moved to a hotel in the city to attend the festivities. I knew I was physically unable to “run properly” and my wife strongly opposed any idea concerning my participation. But I wanted to show to the little ones that "granddaddy is still part of the team” and promised to all that I would “just jog” the first 5 km lap of two and get out.
The argument was to “get familiarized with the course” for the next year. The course was indeed quite hilly and uneasy. In reality, my intention was to stick to a 10K + 5-10 sec/km pace and have just a short tempo (LT or LT+). However, it is difficult to control the effort in a hilly terrain because the HR oscillates accordingly with ups and downs, plus I grew excited just at the first uphill segment. So, I made 5K at 20:36 and got out with a feeling that I could continue. Post-race protocol analysis show that guys and girls who I usually compete with were indeed about 7-8 sec/km faster on that day. Was then monitoring the HR going down being concerned with potential overloading. Very much hope I managed to avoid that..
Mon – 4 miles easy
Tue – 5 miles easy
Wed, Fri – off
Thu – elliptical 45 min easy/moderate
Sat – 6 miles with built-in 5K @CV pace
Sun – 5 miles easy
Happy and injury-free running to all!
Third week, post-Boston recovery:
M: 5M 10(:20 on/1:40 off) @ local park
T: 32:00 treadmill @ 13:30 pace
W: 6M @ 10:12 pace
Th: 32:00 treadmill @ 13:30 pace
F: off
Sat: 13.1M race
one more week of recovery and then 5km training, which is interesting for a solid runner in his 60’s. There’s a fine line between pushing fast and snapping/pulling/straining/hurting something.
enjoy the week
My 'owies' may or may not be getting better...perhaps I'm just managing them better.
Good news: I managed a long run of 1:27:31 yesterday
Bad news: it was just 8 stinkin' miles
Sending one and all good vibes for health and fitness.
your pal,
MF
Race Report Fun! 11:47 Ouch! Whew!
The Excuse
A few days after my extra hay workout weird but classic calf pain(right gastroc medial). Have had a few of these that happen when up on the toes pushing sudden POP so this was weird. Anyhow I spent a week or so rehabbing . Really wanted to race but was not wanting to make it worse. The old runners dilemma for sure. Still hurt to walk Friday but was finally able to get the muscle to relax under a massage gun, last knot gone but still hurt a bit. Whole bunch of KTape then a walk plus 3 x 100 foot hill felt ok. Mixed feelings but I figured I can always change my mind so off I went.
The warmup
Surprised with my DFs on my calf felt fine no pain or weakness. Did a few 80 meters strides so I had almost no real warmup but felt loose. This old man was staying his toes but still felt like I had enough speed with decent economy. The rain stopped a bit breezy great track and atmosphere. Whada gonna do ....Throw Caution To The Wind? Yep!
Bang!
200 41.828 (41.828) 5:36 pace felt easy I was on top of the world getting pulled along perfect pace.
600 2:10.367 (1:28.539) 5:54 Breathing and legs heavy haning on hoping I would warm up
1k 3:41.601 (1:31.234) 6:05 1k 11:06 pace Losing contact breathing better but legs heavy
The rest every stride was a real struggle. Cavorty made a strong pass with a bit over 800 to go. I wanted to respond but it was not to be. Cavorty finished really strong . His hard work has paid off.
5:16.483 (1:34.882) 6:20
6:52.568 (1:36.085) 6:24
8:30.914 (1:38.346) 6:33
10:10.968 (1:40.054) 6:40
11:47.372 (1:36.404) 6:24
Overall I am happy with my latest approach to training and will do some refining. For example WAG I boosted my Vo2Max at the expense of my LT . Also I can't just cross train do speed work and race. So to train properly I need to fix my calf muscles. They have limited my training since I was 43. The good news is my pf,hamstrings,knees and quads feel fine.
Best part was seeing some old running buddies;)
Saturday - Hayward prep - 1500m in 5:37, 200m walk, 400m in 88 sec.
Sunday - 4 miles easy, 7:57 per mile
Monday - 3.21 miles with strides - 7:49 per mile
Tuesday - 3.16 miles easy, 7:51 per mile
Wednesday - 3 miles easy, with strides, 7:40 per mile. HR only averaged 113 on this (very encouraging).
Thursday - Off
Friday - Warm up jog, couple of strides.
Saturday - Hayward Classic - 1st 3000m 65+ with 11.33.92 - first 600m in 2:16, then five laps all within about a second (between 93.1 - 94.3). Last lap 88.7, with 41.xx last 200m (according to Garmin speeding up all the way to the line).
A little cold and windy. Fun to run at Hayward. Very happy with first race on the track in 9 years, and first race (apart from 15 mile trail race) in a year.
A good tussle with Charlie, who left me in the dust in the early stages - about 8 seconds back at 1000m. Gradually crept closer, until close behind with 800m to go. Relaxed for a little bit then pushed on about 750m to go, and managed to get a gap. Charlie and I both beat the first 60+.
Surprised I could finish as fast as I did, and on that basis could probably could have worked a bit harder through the whole of the last mile.
I don't think I could have kept with Charlie for the first 1000m if I was running flat out, and he's obviously got a fast time to come this year.
I think realistically a time in the mid-11:20s is possible, which would have been around 20-25 on Masters Rankings for 65+ last year.
Got to say "thanks" to Charlie, who encouraged me to enter this a few months; was encouraging on this thread through the process (as were others); and who definitely pulled me to a faster time chasing him than I could have done by myself.
Great job both of you.
Tweeked my hamstring 2 weeks back so just working back into it.
Mon. 65 min mtn bike ride.
Tue. 8 km steep singletrack/no track bush hiking 330 m elevation gain 100 min.
Wed. 4 km steep singletrack hike 49 min. 10 min elliptical 10 min rowing 40 min kayaking.
Thu. 72 min mountain bike ride.
Fri. 8 km steep singletrack hike 90 min. 10 min elliptical 10 min rowing 70 min mountain bike ride.
Sat. 45 min kayaking.
Sun. 3 km steep hiking 220 m elevation gain 40 mins.
Cavorty wrote:
Charlie and I both beat the first 60+.
Great racing! Congrats to you and Charlie. I've been looking forward to reading the details. Thanks!
M62, 5'11", 174 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
RACE CALENDAR
May 29: Marathon
MAY 2-8, 2022
M - Off
Tu- 7.7 miles @ 9:52/mi
W - Off
Th- 4.0 miles (10:04, 10:11, 9:42, 9:38)
Fr - Off
Sa - 17.3 miles (2.2 wu, HM race @ 7:40/mi, 2.0 cd)
Su - Off
TOTAL: 29.0 MILES
Half marathon was yesterday, full marathon three weeks from today. Counting warm-up and cool-down, I logged some decent mileage yesterday; hope to schedule one more longish run before the marathon.
My two goals for yesterday's race were sub-8 pace and an age-group win. I achieved the first, despite WINDY conditions. But, regarding the second, poor tactics relegated me to 2nd M60-64.
During the race, I dismissed the eventual winner as being much younger, and instead focused on the eventual third-place finisher. With four miles to go, I ran easily with him as he slowed, confident of a final-mile kick; meanwhile the winner quietly passed us both!
Still, happy with the results. The last mile, into a brisk headwind, was my fastest -- 7:21. First mile was 7:39; average was 7:40.
Run well.
Allen1959 - well under your goal pace and great setup for the marathon in a few weeks. Charlie and Cavorty great race. Hope I’m putting down those paces in my mid 60’s.
My infected feet slowed me down this week but probably a good thing. I was getting addicted to the faster training runs which usually leads to injury. Think their is a time to redline but not when I have no races scheduled. Had a terrible 10k a couple months back and I think I was trying to prove to myself I still had speed.
Usually I run fine on antibiotics but the last couple days were harder than usual. No worry - only a few more days left of pills.
Mon Run 57:03:00 8:11/mi 121 bpm
Tue rest
Wed Treadmill 20% 14:00 105 bpm
Thu Run 27:51:00 6:21/mi 163 bpm TH run before hospital visit to check on my feet. Stupid but oh well. It hurt!!
Treadmill 20% 40:50:00 130 bpm
Fri Treadmill 20% 30:03:00 118 bpm
Treadmill 20% 1:00:02 123 bpm
Sat Treadmill 20% 52:14:00 119 bpm
Sun Run 1:11:01 7:35/mi 147 bpm 45 min hilly low end TH on sore feet
