50+ Masters Training and Racing Open Forum

Igy.

Enjoy that 2-miler and a Barley Brown IPA

KP

KP,

I will. Shooting for sub-8:00/mile! Need some incentive.

Igy

This week my desire to train like a marathoner crashed head-on into my desire to spend time doing other recreational activities, but I managed to make both work with the aid of benevolent weather. I closed out the week with 70 miles in only 5 runs, plus two days of very light backpacking with my husband and our two puppies. My week:

M: 11.0 miles

T: 11.5 miles

W: 11.0 miles

R: 20.5 miles in 3:07 (9:07/mile pace). Delightfully cool summer weather, mid-50s to low 60s and dry.

F: 5 miles of hiking at an easy pace with a light pack at 7500 feet.

S: 3.5 miles of hiking with an even lighter pack.

U: 16.1 miles in 2:48 (9:12/mile pace).

I returned from Sunday’s run weighing under 110 pounds, the lightest I’ve seen in at least 12 years. Spending time outdoors at altitude always leaves me dehydrated even if I’m doing very little physical work, and although I drank like a fish Saturday afternoon and evening, it didn't seem to help. I got very dry doing a medium-long run Sunday morning in fairly kind summer weather (62-68 degrees). Moral of story: don’t even think about doing a backpack trip within a few days of a race.

On Thursday I intend to run my local 4th of July race, a 5-miler. I won’t really taper for it so I’m not expecting much, but I’ll run as hard as I can unless the weather is extreme.

lucKY2b, tough luck with the stubbed toe. The number of seemingly little things that can knock you out as a runner is remarkable. Hopefully you’ll have a quick recovery from this one.

Rtype, tough luck with the calf. That’s what you get for playing games with little kids. My two large puppies injure me regularly, but so far never in ways that interfere with my running.

Charlie, I hear ya. I was never any good on a bike, but there was a time when I could catch and pass almost any other runner I encountered out on the street regardless of age or sex. After some years I had to decide that it was OK to let young men pass me. Now, while I still blow by lots of joggers, I’ve come to realize that almost anyone who really looks like a runner is probably going to outrun me. Sigh.

Allen1959, that’s starting to look good for your upcoming 15K!

Igy best of luck with the upcoming race. I, too, am looking forward to watching the Prefontaine meet later today.

Happy Independence Day to all.

First, on the discussion about Cannabis/CBD/other stuff/supplements, these days I take a multivitamin, vitamin C, and, on the recommendation of my dermatologist earlier this year, the Nicotinamide form of Vitamin B3. Due to a misspent youth in the SoCal sun, I have had numerous basal cell and squamous cell carcinomas starting in my late 30s. There have been recent studies showing that B3 significantly reduces the incidence of skin cancers. I take the occasional NSAID (Naprosyn seems to be the most effective for me), but mostly I try to let my body pursue its natural processes and pay attention to the pain signals as guidance on what I should or shouldn't be doing. As for Cannabis, I have always been very much of a gym rat and smoking anything seems to me like senseless damage to the lungs. Also, my dad died at the age of 50 from smoking-related hypertension a couple of weeks before I started college, so I have a very emotional as well as logical dislike of smoking anything. After college during my 6 years in the Navy I was operating with a very high level security clearance and any illicit drug use was totally out of the question.

I do like wine and beer, and it sounds like I may be at the higher end of the alcohol users here with a pretty steady two glasses of wine or one beer almost every evening. Since the studies on whether moderate drinking is beneficial or detrimental are very equivocal I will continue to enjoy my evening beverages.

To disagree with Charlie and Kpdx, being old doesn't suck, but it's definitely a different deal from being young. Yesterday morning was warm and sunny here. I was thinking what a gift it was at my age to be out running on a beautiful trail with my 37 year old son for an hour just enjoying our time together. While 9 minute pace now feels like what 7 minute pace used to feel like, the enjoyment factor is higher than ever.

On to this week's struggle against the relentless march of time. 39 miles for the week. Last week's higher mileage and a Tuesday quality effort caught up with me a bit late in the week.

M- 7mi walk with strides

T- 8mi hills 7:47/mi ave (my recent years PR for the loop is 7:41/mi)

W- 8mi hills 9:47/mi ave

Th- 7mi walk with strides

F- rest

S- 6mi hilly trails 9:51/mi ave

Su- 3 mi easy 8:30/mi

Good health and good running to all!

I have followed the beets discussion and wonder if anyone know whether pickled beets (if that is the expression, English is not my first language, what I talk about is beets in a glass jar you can buy at the groceries) will do.

Ghost of Igloi wrote:

https://www.zerohedge.com/s3/files/inline-images/getting%20high%20bbg1.png?itok=conuFJMi

“The higher estimates for 2017 are the result of improved knowledge of the extent of drug use from new surveys conducted in India and Nigeria, both among the ten most populous countries in the world.”

Zerohedge is not exactly a bastion of truth. Not surprisingly, they avoid telling the whole story in favor of the bits that fit their fake news narrative.

No.

66 (8:50) for the week including two workouts (tempo-threshold of 16.5 and 18.5 minutes) and reps of 2-4 minutes (20 min total). Got a massage yesterday.

273 (36:50) for the month, most since February.

1,436 for the year.

amkelley wrote:

U: 16.1 miles in 2:48 (9:12/mile pace).

Oops, make that 2:28 (148 minutes).

I've been lurking recently due to my hip injury. Until this week, I hadn't run since my race in Spain on May 2. I was certain the cause of my injury was the torn labrum that I've known about for 3 years. I was really down because I felt certain I was facing surgery. Fortunately, my PT didn't think so. He said my QL (muscle in my lower back) and TFL (hip abductor muscle) were tied in knots. After 6 dry needling sessions I'm finally able to run again and am starting to rebuild for a fall race season. Yay!

My miles weren't much this week but it felt amazing to be back out on the roads again:

Sun: 4.0 Easy (6 min run/4 min walk)

Mon: off

Tue: 3.5 Easy (7 min run/3 min walk), 2500yd swim

Wed: 1:00 biking, :15 strength

Thu: 4.8 Easy (8 min run/ 2 min walk)

Fri: 1:18 biking, 2500yd swim, :15 strength

Sat: 5.2 Easy (9 min run/1 min walk), 2600 swim

Good luck to everyone racing on the 4th. I'll be volunteering at the finish line for the 50th running of Peachtree. I'll be the one cheering for you if you're racing!

Charlie wrote:

Thanks Cavorty.

I never run hard on tired legs . If I was doing those workouts I would be running my easy runs much slower but this can be a problem . I have been doing really slow base miles for the last 12 weeks while pushing the fast stuff and that has eroded my base a bit. Next time around I am going to shorten from 12 to between 6 and 8 weeks but try and start at a higher level.

btw I still dream about breaking 18 as well. Hey if you do not believe how can you achieve?

Everyone Thanks for the Support . I really enjoy following all the runners who post here with respect and admiration.

Tried a four mile trail race on Saturday. Had a 500ft+ down first half and a 500ft+ climb back to the finish. Did it in 35:30 (about 8:48 per mile). Ran about 4 min quicker three years back, but at this age distinctly lacking conviction running steep down hills and switchbacks on a trail full of roots. Pretty happy that I felt strong all the way back up the hill and it did get the cardio consistently over 150, which I haven't done on tempo or reps since I've started back.

Didn't seem to do any damage as I did 8 miles in 59:01 on road today. Again, way quick for what I ought to do in theory - 7:22 average according the Garmin - but given wind with/against and hilly bits, very consistent, all between 7:15 (mile 6) and 7:33 (mile 8 - dead into the wind). Find it very difficult to get these runs out to where they probably should be (8:00+) and was really trying quite hard to slow down in the first couple of miles. I think I'm just addicted to running at that kind of turnover.

I guess I'll trying tying my shoe-laces together for the next two days before going for 3 mile tempo on Wednesday...

old guy II wrote:

First, on the discussion about Cannabis/CBD/other stuff/supplements, these days I take a multivitamin, vitamin C, and, on the recommendation of my dermatologist earlier this year, the Nicotinamide form of Vitamin B3. Due to a misspent youth in the SoCal sun, I have had numerous basal cell and squamous cell carcinomas starting in my late 30s. There have been recent studies showing that B3 significantly reduces the incidence of skin cancers.

That's very interesting. I've never heard of that before. I have very fair skin and I also spent most of my childhood summers hanging around a swimming pool in the southern California sun. My father, who had considerably darker skin than I, had several basal cell carcinomas removed from his head at age 60+, and I had one removed from my face at age 48. Nothing since then, but I expect more are coming. I'll have to check out the B3 literature.

“For unknown reasons cases of malignant lymphoma have tripled over the past 40 years. One hypothesis, which connects sunlight exposure to increased risk, has been dispelled by researchers from Sweden's Karolinska Institute and Uppsala University. Writing in The Journal of the National Cancer Institute, Smedby et al have uncovered a negative, statistically significant correlation between exposure to sunlight and subsequent development of malignant lymphomas. The study shows that UV exposure from the sun and other sources apparently reduces risk, particularly for non-Hodgkin's lymphoma, by up to 40%.”

Ghost of Igloi wrote:

“For unknown reasons cases of malignant lymphoma have tripled over the past 40 years. One hypothesis, which connects sunlight exposure to increased risk, has been dispelled by researchers from Sweden's Karolinska Institute and Uppsala University. Writing in The Journal of the National Cancer Institute, Smedby et al have uncovered a negative, statistically significant correlation between exposure to sunlight and subsequent development of malignant lymphomas. The study shows that UV exposure from the sun and other sources apparently reduces risk, particularly for non-Hodgkin's lymphoma, by up to 40%.”

Lymphomas are blood cancers. Amkelley and old guy II we’re talking about skin cancers which are most definitely related to sun exposure.

SCgal wrote:

Good luck to everyone racing on the 4th. I'll be volunteering at the finish line for the 50th running of Peachtree. I'll be the one cheering for you if you're racing!

I will be racing on the 4th at a road mile in Clawson Michigan. Shooting for a sub 6:00 - That may not sound all that fast to some of you more talented racers, but it age-graded for a 62 year old to the equivalent of my PB at age 24.

Thursday's race is part of 'twofer' combo entry. (Crazy inexpensive, just $18 for BOTH races- Unheard of in 2019!) The first part was today at 7:30 p.m. a hot hot (did I say hot?) 5km. It was 87 degrees at the start a little humid to boot.

I thought I was being sensible in my pacing but got dragged out through the mile in 6:25 (way too fast for me in this heat), so I made a decision to throttle it back and put it in an even cruise control and was able to pretty easily win my age group. I know my 'speed work' training is starting to pay off as I felt fully recovered within a minute of the finish and felt I could have push if there had been a reason to do so.

It was a decent 50+ mile week - number 19 in a row this year - with a good 12x300 (w/ 100m recovery) on Wednesday evening in the heat. It feels a little weird cutting back to just three yesterday morning and doing just five tonight. Gives me hope that if I ever do try and really cut back of a race, it may actually pay off.

Hope everyone has an enjoyable and safe 4th!

Bertrand wrote:

Ghost of Igloi wrote:

“For unknown reasons cases of malignant lymphoma have tripled over the past 40 years. One hypothesis, which connects sunlight exposure to increased risk, has been dispelled by researchers from Sweden's Karolinska Institute and Uppsala University. Writing in The Journal of the National Cancer Institute, Smedby et al have uncovered a negative, statistically significant correlation between exposure to sunlight and subsequent development of malignant lymphomas. The study shows that UV exposure from the sun and other sources apparently reduces risk, particularly for non-Hodgkin's lymphoma, by up to 40%.”

Lymphomas are blood cancers. Amkelley and old guy II we’re talking about skin cancers which are most definitely related to sun exposure.

The incidence of skin cancer is up 20x since 1940. Do you think that anyone used sunscreen in 1940, or never went outside in the summer?

It's in the diet kiddo.

And in fact, generous vitamin D from sun exposure is critical in fighting all cancer.

Mellow Yellow Noma wrote:

Bertrand wrote:

Lymphomas are blood cancers. Amkelley and old guy II we’re talking about skin cancers which are most definitely related to sun exposure.

The incidence of skin cancer is up 20x since 1940. Do you think that anyone used sunscreen in 1940, or never went outside in the summer?

It's in the diet kiddo.

And in fact, generous vitamin D from sun exposure is critical in fighting all cancer.

http://www.topicalinfo.org/Skincancer.htm

Bingo...I was going to mention that but I wasn't in the mood to argue with some people on a forum who foolishly believe otherwise.

Just 12 - 15 mins of direct sun exposure (shoulders, legs, back, etc.) will naturally produce up to 20,000 IU of Vitamin D.

And it's always been about diet not only for melanoma but all other malignancies in general.

Most doctors simply won't tell their patients (or don't know) about the important role diet plays in preventing cancer, and Big Pharma is the business of only treating the symptoms while reaping in the huge profits from their toxic cancer drugs.

Let the truth be told.

Bertrand wrote:

Ghost of Igloi wrote:

“For unknown reasons cases of malignant lymphoma have tripled over the past 40 years. One hypothesis, which connects sunlight exposure to increased risk, has been dispelled by researchers from Sweden's Karolinska Institute and Uppsala University. Writing in The Journal of the National Cancer Institute, Smedby et al have uncovered a negative, statistically significant correlation between exposure to sunlight and subsequent development of malignant lymphomas. The study shows that UV exposure from the sun and other sources apparently reduces risk, particularly for non-Hodgkin's lymphoma, by up to 40%.”

Lymphomas are blood cancers. Amkelley and old guy II we’re talking about skin cancers which are most definitely related to sun exposure.

Yes, I realize that skin cancers are different. I just wanted to posted this unique aspect of lymphoma.

Mellow Yellow Noma wrote:

Bertrand wrote:

Lymphomas are blood cancers. Amkelley and old guy II we’re talking about skin cancers which are most definitely related to sun exposure.

The incidence of skin cancer is up 20x since 1940. Do you think that anyone used sunscreen in 1940, or never went outside in the summer?

It's in the diet kiddo.

And in fact, generous vitamin D from sun exposure is critical in fighting all cancer.

http://www.topicalinfo.org/Skincancer.htm

It was established long ago that skin cancers are induced by UV radiation. Your linked article even states that a factor is “The presence of a certain type of cell that becomes genetically damaged. In the cases of squamous cell carcinoma and basal cell carcinoma, this damage may result from excessive sun exposure.”

Bertrand wrote:

Mellow Yellow Noma wrote:

The incidence of skin cancer is up 20x since 1940. Do you think that anyone used sunscreen in 1940, or never went outside in the summer?

It's in the diet kiddo.

And in fact, generous vitamin D from sun exposure is critical in fighting all cancer.

http://www.topicalinfo.org/Skincancer.htm

It was established long ago that skin cancers are induced by UV radiation. Your linked article even states that a factor is “The presence of a certain type of cell that becomes genetically damaged. In the cases of squamous cell carcinoma and basal cell carcinoma, this damage may result from excessive sun exposure.”

Yes, all of us are developing the initial forms of various cancers on a daily basis, just as we are exposed to dangerous pathogens daily. It is what happens after that determines whether it metastacizes and progresses or not. A diet high in processed foods provides the metabolic environment to do just that.

The point is to use reasonable caution with sun exposure (avoid burning), and eat a healthy diet while not exercising too little or too much.