Paul Tergat, Kenya, 6'0", 137 (18.6 BMI).
Five straight World Cross Country Championships (1995-1999), world record in 10K of 26:27 (1997), world record in half-marathon of 59:17 (1998), world record in marathon of 2:04:55 (2003).
Paul Tergat, Kenya, 6'0", 137 (18.6 BMI).
Five straight World Cross Country Championships (1995-1999), world record in 10K of 26:27 (1997), world record in half-marathon of 59:17 (1998), world record in marathon of 2:04:55 (2003).
A runner must run with dreams in his heart. – Emil Zatopek
Yes. Dreams keeps us heading out the door.
Ghost of Igloi wrote:
I was at the YMCA for a shower after running this morning. A handful of people. Staff and members in masks. Actually one of the safer places in town,
The YMCA shower is one of the safer places in town?! My how things have changed.
Hi,
Mo 10x180 m light uphill with jog back, 4 miles easy
Tu 90 min easy, after 70 min needed to walk uphill because energy level went to literally zero
We 1 h jumps, drills and sprints uphill
Th off
Fr off
Sa 10x200 m in 36 sec flat with 200 m jog. All in spikes, holding back my refreshed legs
Su 40 min easy
On Tuesday, I was completely glycogen depleted. Used the rest of the week to refill and recover.
Happy and healthy training!
Brittle Master 1958 wrote:
Charlie, all sounds good.
How do you get access to a sauna, may I ask? Especially these days. No sauna at my Planet Fitness, if they were even open, which they are not.
My grandfather used to swear by the sauna. They had a sauna at his health club.
I have only used a sauna once in the last 30 or 40 years, I bet. It was two years ago when my wife and I went to Iceland for our 60th birthdays (I am five days older than she is).
Even better than the sauna were the fantastic relaxing hot springs in Iceland. Mellowed me right out for the rest of the day. The hot springs we visited had pools with three different temperatures, so you could move between them and find your happy place. We didn't visit the Blue Lagoon, which is a mob scene according to the photos; we went to a smaller place. I bet all those Icelandic businesses, hotels, airlines, etc. are suffering right now, with tourism way down.
I believe Iceland is open to tourism again (since June 15) but imagine numbers are still low.
It was a place I wanted to visit but in more recent years seemed to become very touristy. Perhaps that might not be the case over the next couple of years. We are sitting on an Emirates voucher valid for nearly 2 years. So will be having a look at travel options once countries open up.
Brittle Master 1958 wrote:
A runner must run with dreams in his heart. – Emil Zatopek
A man (or woman) must live with dreams in his/her heart.
oId guy wrote:
Ghost of Igloi wrote:
I was at the YMCA for a shower after running this morning. A handful of people. Staff and members in masks. Actually one of the safer places in town,
The YMCA shower is one of the safer places in town?! My how things have changed.
Certainly cleaner than your hairy ears.
##besttomoldeoldefarte
Mopac wrote:
Brittle Master 1958 wrote:
Charlie, all sounds good.
How do you get access to a sauna, may I ask? Especially these days. No sauna at my Planet Fitness, if they were even open, which they are not.
My grandfather used to swear by the sauna. They had a sauna at his health club.
I have only used a sauna once in the last 30 or 40 years, I bet. It was two years ago when my wife and I went to Iceland for our 60th birthdays (I am five days older than she is).
Even better than the sauna were the fantastic relaxing hot springs in Iceland. Mellowed me right out for the rest of the day. The hot springs we visited had pools with three different temperatures, so you could move between them and find your happy place. We didn't visit the Blue Lagoon, which is a mob scene according to the photos; we went to a smaller place. I bet all those Icelandic businesses, hotels, airlines, etc. are suffering right now, with tourism way down.
I believe Iceland is open to tourism again (since June 15) but imagine numbers are still low.
It was a place I wanted to visit but in more recent years seemed to become very touristy. Perhaps that might not be the case over the next couple of years. We are sitting on an Emirates voucher valid for nearly 2 years. So will be having a look at travel options once countries open up.
My wife and I planned to go to Iceland. I even bought a tour guide and planned to drive the island loop. Then The Real Housewives of Orange County took a trip there, and Vicky Gunlavsen was hospitalized with a heart condition. That ruined everything. I’ll mail you the tour book if you decide to go.
Mopac wrote:
I believe Iceland is open to tourism again (since June 15) but imagine numbers are still low.
It was a place I wanted to visit but in more recent years seemed to become very touristy.
Mopac,
Yes, Iceland was very touristy when we were there two years ago for a six-day vacation. But we have taken very few vacations, so we still had a wonderful time.
We stayed in a small less-expensive hotel. We walked everywhere in Reykjavik, many miles per day, except for one day that we paid for a lovely bus tour to the countryside, with stops at a few outstanding attractions (hot springs where we could soak in the geothermally heated pools, a geyser, and a beautiful waterfall. We brought a travel guide which told us about some of the cheaper and better restaurants; we enjoyed delicious fish dinners every day, including some varieties I had never tasted before. Got hundreds of beautiful photos, in town and out of town. Attended Sunday church services at the National Cathedral. All in all, a wonderful time!
Since you are a vigorous fellow, you could get away from town, if you like, and hike in the interior of the island which is uninhabited. Don't know how hardy your companion is.
I found the overnight flight to Canada and then Reykjavik to be utterly exhausting. I can never sleep on planes, so the next day I felt like death warmed-over. I told my wife, "I don't know if I can do this anymore, traveling on overnight flights." I had to spend the entire first day in bed to recover. I really think flying overnight is the most gruelling, not to say gruesome, aspect of travel from the U.S. to Europe. The last two times I traveled to Europe, I promptly got violently ill within two days, I'm sure because my body was weakened by a sleepless overnight flight. Next time I will do all in my power to seek an alternative, but I don't know if there is one, at least not affordable.
Thanks Iggy. At the moment the plan is still Orkneys, Shetlands, Outer Hebrides as per this year prior to the covid setback. But if Scotland doesn't look like opening up we might change our plans. If so I'll chase you up.
Ghost of Igloi wrote:
oId guy wrote:
The YMCA shower is one of the safer places in town?! My how things have changed.
Certainly cleaner than your hairy ears.
##besttomoldeoldefarte
Excuse me?
You know, all your missed barber visits, ear and nose hair. You are getting pretty scruffy. Nothing your body weight exercises, and no fluff training will cure.
##besttomoldeoldefarte
Brittle my previous life as a hole in the wall Euro backpacker has led me too seek the road less travelled.
Our travels in recent years have focused on mostly smaller villages of various European countries.
The fortunate part of being an Aussie is 5 weeks paid annual leave (also I have 20 weeks paid long service leave accumulated). The unfortunate part is the distance of a
flight to Europe. 22 to 24 hours flying time.
The last 2 Euro trips we have broken the outward journey at Singapore (8 hrs flight time) and paid for a 6 hour stay at the transit hotel. A swim, a couple of hours in bed a shower clean clothes and back on the plane for the 14 to 15 hour longer haul into Europe.
Not sure whether you have such an option but we have found this helps us.
I never sleep on the plane. I get up and walk as far as I can every hour usually try to do whatever exercises I can do in the space available and drink as much water as I can.
Both my wife and I work shift work (nurses) inc night shifts and are used to missing out on sleep which probably helps us. Still it is quite a gruelling haul.
My wife did the weeklong Overland wilderness hike in Tassie with myself and some of my running mates.
In Switzerland we averaged 5 x 6 hour Alpine hikes per week.
We spent 7 weeks living in a Toyota Tarago van in the UK. My wife hiked up to half way on Ben Nevis (UK's highest) and Snowdon (Wales' highest) while I ran up and down them.
A 25 km hike up and down Mt Ste Odile in France on a 35 deg C day in 2018. Yep she is pretty hardy lol.
So hiking the less visited interior of Iceland would be the attraction for both of us.
Hopefully though we get our chance to return to beautiful Scotland in the near future and get to the islands we haven't yet seen. I am particularly keen on getting to Hirta in the St Kilda group and possibly staying a night there if it can be arranged.
You should never engage me in travel conversation as I never know when to stop lol. It is 2 am here so I better go to bed (off a late shift tonight) so I can be up at a decent hour in the morning.
Keep on running.
Coyote Montane wrote:
Nice 800 Charlie, 2:27 is moving along really well! Coureur de bois, are you and CNW thinking of doing the next 5K/10K virtual challenge that we're putting on? We sent out notifications to the M and W 60+ clubs the other week. Next round goes from Friday July 3 through July 12.
I had sort of a frustrating week, checked the boxes with some decent workouts in line with my current fitness (threshold reps on Tuesday, CV reps on Thursday, and a shortened V02 workout on Saturday) but not feeling it at all. I felt better in May than now even though I have another month, some higher miles and and more workouts under my belt. So after next weekend I'm dialing back for a week with a few days off, and just a few short easy runs. And then I'll build back the miles but skip most of the workouts, other than some fartlek and pick ups for maintenance.
Yesterday's long run in the heat ended with me nearly stepping on a 4 foot rattlesnake, I was less than 3 feet from it, but it as surprised as I was.
In sum, 60 miles last week with about 8 of quality work last week. Hoping to run a decent 5K next weekend. Then reset.
CM- I have not heard a word from CNW. But that's not unusual. I tried to contact Joe. He is always quick to reply but nothing back from him. Maybe he is no longer working at the college (where I have his contact info) because of the virus. So at this point it's not looking good for us competing in the virtual challenge.
Mopac, what a fun life you seem to be having! Keep up the good work, is all I can say.
My lunchtime run today: 4 slow miles at the track, 43:28 (10:52/mile), 70 F. and overcast.
Splits: 11:16, 10:52, 10:49, 10:31.
I would like to run more miles, and run faster, but everything hurts. I come here to be inspired by everyone else. Reading good books about running helps, too. I can highly recommend Kenny Moore's Best Efforts, which I am reading now and enjoying greatly. Also his magnum opus Bowerman and the Men of Oregon which I read when it came out in 2006 and would like to read again.
Charlie wrote:
AMK way to take control of your health/diagnosis got to these days with sweat shop GPs
Igy them 200s look pretty good!
Dhaaga looks like your 5000 is gonna be good nice observation on the pre start emotions
MF Ernie is one cool inspiring dude
KP, I remember that race we ran 4:17 but I think you had some left in the tank as I tried to close you kept the same lead
So here is way too much info but it might be useful to some.
age 43 I posted my best 1500 and 5k age graded marks
using the older age graded tables:
Mid D
age 43:1500/4:13.? 88.45percent
age 63 800/2:28.10 88.45percent equal to age 43 best
5000
age 43 5000/15:56 86.37percent
age 62 5000/19:05 84.56percent 1.85percent slower but I can do better
Training
In my 40s I did the traditional long run, tempo and either intervals or repeats with peaking.
I can't do this stuff anymore but I found an ezr path up the mtn
SAND but also the realization that running at 60 percent mhr is
really hard on me. I do better running below 60 percent for base.
In my 60s I run longer time wise but at a super easy effort, a weekly
short fast effort or tempo. No long run but lots of cross training.
The other factors are life style. diet,sleep,sauna and supplements
Diet
I used to eat too much sugar with fat at night and still felt good.
That changed about when I hit 60.
Now low carb but not keto and I watch my blood glucose and insulin levels. Lots of veggies meat olive oil that good stuff wild salmon
bake low carb bread kinda fun so lots of big changes
Sleep about the same
Sauna great for circulation and brain derived neurtropic factor
Supplements
For example I take k2(mk400 and mk700), magnesium plus taurine, D3,niacinamide,C,Sulforaphane,fish oil a B Complex on occasion
and just started taking NAC and E tocotrienols.
Genetics I can minimize some of my crappy genes with supplements.
example of a 50 dollar report where I send them a copy of my genes it is just a text file from 23andme and they run my snp's thru a report engine that spits out some reccomendations.
Here is my nutrihacker report:
https://drive.google.com/file/d/1LRehaYJdp-CRqNjUsvtkDRox7wSm6Pea/view?usp=sharing
Charlie...do you keep durations under an hour...even if you are going very, very easy...to avoid any release of cortisol?
By the way...at your suggestion...I have been doing workouts very similar to the 4 x 30 secs all out with long recovery that you suggested. I feel great afterwords...much like describe.
Ghost of Igloi wrote:
You know, all your missed barber visits, ear and nose hair. You are getting pretty scruffy. Nothing your body weight exercises, and no fluff training will cure.
##besttomoldeoldefarte
Did you forget to take your meds today?
PTF wrote:
Charlie...do you keep durations under an hour...even if you are going very, very easy...to avoid any release of cortisol?
By the way...at your suggestion...I have been doing workouts very similar to the 4 x 30 secs all out with long recovery that you suggested. I feel great afterwords...much like describe.
PTF
Glad to hear you got the same results. I take comfort in the idea that I can do this version of fast stuff year round without burning out.
60 minute limit ...did not think of that but interesting theory.
I decreased duration because of increased frequency but it might depend on activity.
Run 50 minutes super easy but even super easy on sand is harder than easy walking. if I extended the easy running I am pretty sure it could result in too much stress cortisol ect. but part o f this can be trained longer to fatigue so less stress I might try 60 minutes next year
Sleep if my stress hormones are at unhealthy levels my sleep suffers a good feed back mechanism.
Doing lots of shorter physical activities thru out the day seems to be a healthy approach versus doing mega workouts and feeling tired;)
Charlie wrote:
PTF wrote:
Charlie...do you keep durations under an hour...even if you are going very, very easy...to avoid any release of cortisol?
By the way...at your suggestion...I have been doing workouts very similar to the 4 x 30 secs all out with long recovery that you suggested. I feel great afterwords...much like describe.
PTF
Glad to hear you got the same results. I take comfort in the idea that I can do this version of fast stuff year round without burning out.
60 minute limit ...did not think of that but interesting theory.
I decreased duration because of increased frequency but it might depend on activity.
Run 50 minutes super easy but even super easy on sand is harder than easy walking. if I extended the easy running I am pretty sure it could result in too much stress cortisol ect. but part o f this can be trained longer to fatigue so less stress I might try 60 minutes next year
Sleep if my stress hormones are at unhealthy levels my sleep suffers a good feed back mechanism.
Doing lots of shorter physical activities thru out the day seems to be a healthy approach versus doing mega workouts and feeling tired;)
Charlie...this article claimed that training for more than 60 minutes...even at a low intensity...stimulate cortisol release. I thought that may be why you limited time to 50 mins. Maybe you just had good instincts.
https://www.dnafit.com/advice/fitness/cortisol-stress-and-exercise.aspJakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
Clayton Murphy is giving some great insight into his training.
2024 College Track & Field Open Coaching Positions Discussion
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
70% of WNBA players are black - only 3 have sneaker deals - All are white