50+ Masters Training and Racing Open Forum

Ghost of Igloi wrote:

I have nothing better to do so I will post now. Lot’s of time sitting and sleeping last week; in between about half-time at the office, other half logging-in from the house. Thursday was my tough day, bloated and very lethargic. At the end of the day I told myself “you will feel better if you just get out and walk a mile.” I ended up walking five miles, took a shower and went to bed exhausted. Friday woke up feeling great. The nadir for white blood cell count is 7-10 days after treatment so the way I was feeling made sense.

For the week highlights were: 60 minutes spin bike, one day core, one day weights, 4,800 meters with curve walking and straights striding and the balance 15 miles walking. Doing fine.

Best to all.

Igy

Good work for going the extra....4 miles.

Greetings, friends. Continued slow build for me as I try to get past the knee and achilles issues. Work on the leg machines seems to be helping my knees, but they're still uncomfortable during the runs. I am maintaining status quo with the achilles. keeping up with my daily eccentric heal drops -- body weight, only. I may add some weight this week.

M58, 5'11" 172 lbs

Goals

Aug 2018 -- Defend M55-59 title in 15K

Oct 2019 -- 3:00 marathon age 60

Training status: Injury rehab, mileage build

Feb 19 - Mar 4, 2018

Mon -- 13.5 miles @ 8:49/mi (roads)

Tue -- 10.0 miles @ 8:45/mi (roads)

Wed -- 5.0 miles slowly untimed (roads)

Thu --2 x 20 mins elliptical

Fri -- 20 mins elliptical; 20 mins treadmill

Sat -- 7.7 miles @ 9:21/mi (roads)

Sun -- 5.0 miles @ 9:23/mi (roads)

WEEK TOTAL: 41.2 MILES

at the moment i'm just teaching one course [have a release for chairing our department], so lecturing all day isn't happening. i do find it more comfortable to move around than to stand still, and i've taken to sitting on a stability ball rather than chair when I'm in my office. Just sitting in place a long time doesn't feel good..........with exception of my recliner in the living room....

[quote]Rtype wrote:

Dang, sorry amkelly. I know people think standing is good for us but not with lower leg junk going on. I hate standing for any reason. I wonder, we have at least 4 professors here; if you are lecturing all day does that bug you? I’m having to do more technology talks and people don’t understand my reluctance and it sounds so lame to say I don’t want to because it hurts my feet.

--------------------------

..............i sold myself short in saying last week I ran around 64:05 for a 10-miler. when the results were posted i learned net time was 63:59. I feel much better about it. I was third scorer for our men's 50+ team [led by Mark Neff and Jeff Duyn to first place out of 10 or so clubs]. good week for montgomery county road runners, as our fellow club member Cindy Conant was named USATF F55-59 road racer of the year for 2017!

good week since that race of mostly recovery running

M 40:00 + 60:00 x-t

Tu 2:15 double

W 1:55 double

Th 1:30 with hill repeats (5 X 3:00 [2:00 recovery] at marathon pace 9.0mph with increasing grade [1/2/3% first one, increasing each minute..........5/6/7% last one]

F 1:35 + 1:00 x-t cycle class

Sa 1:30

Su 1:40

have a great week,

Dave

Saddened to awaken this morning to the news of the passing of Sir Roger Bannister...R.I.P.

...also lost another dear friend earlier in the week, Dr Dave Martin...everything that I know about exercise physiology and its practical application to our sport, I learned from Dave during my coaching days. Both men succumbed to the ravages of Parkinsons...like cancer, Parkinsons doesn't give a rat's ass how fast or fabulous you once were...uggggghhhh.

Scratched and clawed my way through just 30 miles this week...felt funky for numerous consecutive days...managed a miniscule track workout of 4 x 100, 2 x 200, 4 x 100 before bailing on Monday...a 'harder than it shoulda' been' 6 mile progression run on the track Wednesday, but then felt pretty dang good (finally) on Friday with and uptempo 2 1/2 miles then 2 x 1 mile of sprint the straight, run the turn in 7:14 then 6:54...will finish up the week momentarily with a 6 miler in the nearby vineyards which are utterly resplendent following a week's worth of rain.

The knuckleheaded master's running streak turns 459 days today and this morning's run will push the year's mileage to date just beyond the 300 mile marker...YAY...or to steal a line from Sly and the Family Stone's 'Everyday People', "different strokes for different folks" ;}

Am wishing all of my old of geezer compatriots health, wellness, and an ample dose of speed for the upcoming week... and as always, remember to 'train don't strain'

your pal,

MF

Recovery week but still got in some volume.

M - 7 easy, very tired

T - 8 also easy, felt better

W - 13

Th - 6.5 recovery

F - 9.5 with some tempo/8-10K pace work (12 min tempo then 5X 2 minutes)

S - XC ski 90 minutes at 8700' - great day and nice to be back on skis for a day

Su - 20 with some mix of marathon pace in the beginning, middle, and end; I don't really like these long runs. Fine with 15-17 but after that it's blehhhh and then often feel sort of sluggish and nauseous for the rest of the day.

64

Plan is for a bigger week coming up but might substitute a day of running with another ski day. Stay healthy everyone.

Another solid week.

5 runs totaling 34 miles including 12 yesterday at 7:00/mi

3 swims for 4 3/8 miles including 2 in 62:20 today

2 spins x 60 min each

3 lifting sessions with > 1k sit-ups

Almost forgot to mention the countless heel drops to hold on to the progress on Achilles.

Best to all in the week ahead.

Decent week for me, a bit of fatigue likely from the pollen clogging the lungs

M off

T 3x1 mi

W 7 easy

Th 3 mi tempo

F 3 easy

Sat 5 easy

Sun 9 w 5 @ MP

Also some x/training

Traveling and camping some next week, might be a bit of a challenge to get the training done so I always try to get any quality runs done if at all possible.

Talked a while to a neighbor who is doing a 50 mile walk, I don't think he has gone more than a little over 10 miles at a time hiking. Suggested that he back down to the marathon distance that is offered, but he recently lost his dad and this is a way he wants to honor him. So I advised he keep to his training and when the event arrives drop out if he feels in danger of hurting himself. Hard to dissuade someone when the heart is leading the head.

Have a good week everyone. Going to be more of a challenge for our coastal NE friends.

Dr, Martin, Roger Bannister, Billy Graham and Major Winchester all in the same week. That is Sad. Of the 3, I knew Dr. Martin and he helped Michelle and I quite a bit.

Mostly I racewalked 2 miles or so a day while I waited for that nerve to settle down and get those peroneals to loosen up. I had the PT beat the living crap out of them and Saturday I was able to run 4 at 7:45 pace without a limp.

I got 29 miles in racewalking and running and 107 on the bike. On Tuesday and Wednesday I got out for 20 and 33 mile rides

Got a 6 mile walk in at 9:37 pace too so that is coming around.

Today I wanted to see what the Duathlon I am going to do in 5 weeks is going to feel like. So I decided to take my bike and trainer and computer up to where our treadmills are. So I treated it like I would the race. Warmed up 15 minutes on the bike stretched ran two miles stretched and started.

Did 3 miles at 6:57 pace, then rode at 195 watts = 21.5mph (12 miles in 33:45) and then got off and ran 2 miles in 14:55

All in all it was pretty successful and I know where I am at now. I need to be under 6:40 pace in 5 weeks and I think I can do that and I need at least 10 more watts and I know I can do that. Weight is down to 185. Heading to Myrtle Beach Wednesday with the team for 10 days. I might get about 60 running and another 180 on the bike so that will be a big fitness jump.

5k flat road race in 3 weeks for another test before the race.

Good training all - time for Walking Dead

Greetings all. If you had asked me 25 years ago about "cumulative fatigue" I probably would have responded with talking about how many intervals you were doing in a single workout and where you hit the point that you felt you couldn't hang onto the same pace any more. I would not have thought about it in terms of weeks of training and reaching a point after a couple of weeks of good training where, as MF just said, you "felt funky for numerous consecutive days." Somewhere in the last 5 years or so I have realized that even though I am trying to train consistently and not increase too much too quickly, that I still periodically hit points where I just find myself too tired and feeling too "funky" to stick with my planned workout schedule. After 2 weeks of very good training that is where I was this week. While I am sure part of it is mental, I also can see from my Garmin heart rate data that my heart rate is 20-30 bpms higher on my runs. So this week was an adaptation/recovery week of 28 miles.

M- 7 walk

T- 4 easy run

W- rest

Th- 7 walk hills

F- rest

S- 10 with 2 w.u. and 16x 400 run at 1:32 with 400 easy jog recovery (thanks to running with a good 61 yr old running buddy)

Su- rest

Congratulations Fisky on your 4x4 relay.

old guy II wrote:

While I am sure part of it is mental, I also can see from my Garmin heart rate data that my heart rate is 20-30 bpms higher on my runs.

Those numbers are awfully high!

I've only seen high numbers like under two conditions: 1) if I was sick or getting sick or 2) I was over training.

Now that I am a super senior lol maybe it means something else like age or the grim reaper are hinting at something else?

I'm feeling good about my running lately. I usually run about 5-6 miles per run about every other day. Most of them are around 7:15 per mile. The last three days I have run every day, today I averaged 6:42 for five miles on the treadmill. I will probably run slower than 7:30 pace during my next run.

The only issues have been toe blisters. My legs haven't been sore for several months. I will probably schedule a massage to preempt injury.

I really enjoy how I feel after running for the rest of the day.

I don't have any plans for racing this summer but if I do, assuming I remain healthy, it will feel good to be confident at the starting line that I've put in some good work.

How old are you Enjoying the ride? It sounds like you got a pretty good gig going on there.? Any significant injuries over the years? Any cross training needed?

I'm envious of how good you feel after a run. Me...not so good. A history of chronic injuries starting in my mid-40s that has exacerbated into my late-50s now. Chronic soreness after every other day easy 5 milers and downright limping after speedwork or races (5ks is my max racing distance these days). But I love that euphoric feeling I get after a run that I don't get with anything else. It's this feeling that justifies the chronic soreness & nagging injuries that are guaranteed for me with regular running (I've had a sports medicine doctor or two tell me over the years to take up "underwater basket weaving" instead of a high-impact sport like running...worthless doctors! ?).

And stubbornness can be our worst enemy. I find myself running through injuries instead of going to the gym and doing some non-weightbearing type activities. But if you're an avid runner why would we want to go to a gym for aerobic excercise? Cramped, stuffy intimidating gyms loaded with buffed, tattoo'd young people, many of whom scoff at us "baby boomers." (at the time I go, it's hard to find other "gray hairs" that I can relate to).

And there's those stupid annoying people hogging the spin bikes or elliptical machines while texting or watching movies on their smartphones. Or some wiseguy who gets on a spin bike or elliptical right next to the one I'm on (when there are plenty of others available) and wants to race you by always looking over at your power meter data and mimicking every move you make. Total idiots and it always seems to be the younsters that act so stupid at some of these gyms! (we don't have to worry about this much when we are out running in the beautiful outdoors!).

Running is freedom of body movement like nothing else on this planet. Just you and the great outdoors! Too bad father time waves his ugly finger at some of us. Father time can have a sick sense of humor with a lot of us also. And the medical system? Don't get me started...drugs that only treat the symptoms and pain, but very little cures. Or joint replacement surgeries that pretty much end all hope of regular, consistent running. And those fine sports medicine docs who are paid big bucks for just telling an older patient to give up running and try something else (it's funny how so many of these sports medicine doctors don't run themselves).

So...it's either run through injuries and be in pain all the time or go to these gyms and put up with the nonsesnse of this younger generation. What a hell of a choice if you're an old buck or doe that loves and is addicted to running. ?

40 miles.

Right knee really bothering me or it would have been more.

I dread the year I let a doc say to me, "yep meniscus is torn and I have an open bed tomorrow if you'd like for surgery.." and I took him up on it.

That was quite a few years ago.

My goal is to try and run for the rest of my life but 63 may be it ha.

Michael Rohl wrote:

Dr, Martin, Roger Bannister, Billy Graham and Major Winchester all in the same week. That is Sad.

Apparently the great Ron Hill has neen diagnosed with Alzheimer's

Wonderful things those rocky trails. Sunday's version required the use of hands as well as the feet.

Hi Cranky old runner! I'll turn 54 in a few months. I started running again last August after not running at all since my early 20's.

During the winter, I only run on a treadmill 1% incline. As soon as the bike trail opens up I'll only run on that. It is flat and its surface is crushed gravel. I have been advised to avoid hills and hard surfaces to prevent injuries.

I had a calf injury last fall which was worked out by massage and no running for a week or so. My schedule has been to run every other day. I have found by doing this it gives my body the necessary recovery time and I usually feel fresh on my next run. The problem is I'm starting to notice that I miss the positive feeling mentally on my off days. So, I started experimenting with running consecutive days last Saturday. Today I woke up and decided to skip running this morning but depending how I feel maybe I'll run easy after work. If I notice soreness somewhere, I'll stretch and maybe skip running.

I don't mind the things you mentioned about the gym. I just play music on my iPod and concentrate on my run, daydream about races. If anything, it is interesting to notice all of the different types of people at the gym. Sometimes I'll run on a treadmill at a hotel when I'm out of town and usually I'm the only one in the workout room and that is more boring.

I feel good now but we all know that can change in a minute, it's a delicate balance! Cheers!

Robert E . Lee wrote:

40 miles.

Right knee really bothering me or it would have been more.

I dread the year I let a doc say to me, "yep meniscus is torn and I have an open bed tomorrow if you'd like for surgery.." and I took him up on it.

That was quite a few years ago.

My goal is to try and run for the rest of my life but 63 may be it ha.

Hmmm...had meniscus outpatient surgery about 6 years ago, big tear. Took some PT and work but was able to run marathons after that. Sometimes felt some niggling pain but now that is rare, occasionally some feeling like the knee gives too much when walking but no pain. Getting a good surgeon is the best bet for success.

I am 65 today - new AG! - and don't plan to run many more marathons, enjoying the training and some 5ks these days. Just getting into better shape and need the hernias repaired, probably in the next month or two. Any tips for maintaining some fitness when letting that heal?

Slow,

I had inguinal hernia mesh repair at age 64. I walked for several weeks, raced an eight mile trail race within a month after surgery. Stayed away from weights an additional month or two. I have had zero issues from the surgery.

Igy

Cranky Old Man- is sounds like you need to look into an anti-inflammatory ketogenic/intermittent fasting. I adopted it two years ago for chronic respiratory infections, and not only did it put an end to that, it has become almost impossible to experience delayed-onset muscle soreness, even after hard track sessions in spikes. Inuries are no longer a major concern. While I still get some stiffness that needs to be worked through, the bad old days of "hobbling carnky old man" are over for me. This works especially well when coupled with lots of easy jogging below aerobic threshold., as well as regular barefoot jogging and strides.

As far as Parkinson's, there seems to be a dietary link there as well:

https://www.drperlmutter.com/ketosis-parkinsons-disease-improving-symptoms-with-a-ketogenic-diet/