50+ Masters Training and Racing Open Forum

SCgal wrote:

Dave - Nice 5k off low miles. Maybe biking is helping?

You inspired my husband to check into Tenex. He's got an appt. in October to see if he's a candidate. Please keep us updated on your progress.

Yea I'm thinking that and continuing to work out in some manner as much as I can, is helping to maintain fitness.

Checkout Vanessa Frazier's (BTC pro runner) Instagram for a timeline of her Tenex procedure. She had both Achilles done in May and she is back training with BTC as of yesterday. The minimal evasiveness, high success rate and fast recovery sold me on the process. Mine is the same as hers, Insertional Achilles Tendenopothy so I'm hopeful I can have a similar recovery.

Dave

I found out today the women’s cross country teams I coached from 1987-1990, that won four straight conference championships, will be inducted into the University of Texas Rio Grande Valley Hall of Fame. Now I have been tasked with getting in touch with everyone. This is where Facebook is handy. The induction ceremony would be early in 2021, but looks likely to be postponed.

https://documentcloud.adobe.com/link/track?uri=urn:aaid:scds:US:1a48ce05-7331-4968-b4f6-7f22bed436c7

Racerdb wrote:

Checkout Vanessa Frazier's (BTC pro runner) Instagram for a timeline of her Tenex procedure. She had both Achilles done in May and she is back training with BTC as of yesterday. The minimal evasiveness, high success rate and fast recovery sold me on the process. Mine is the same as hers, Insertional Achilles Tendenopothy so I'm hopeful I can have a similar recovery.

Dave

I've also been dealing with an insertional Achilles problem since July 5, 2015. I've gone through periods of months of hardly being able to run at all, and months when I was only mildly aware of it. Alas, over the past couple of weeks it's gone into a bad stage. Perhaps I'll look into this Tenex thing.

Ghost of Igloi wrote:

I found out today the women’s cross country teams I coached from 1987-1990, that won four straight conference championships, will be inducted into the University of Texas Rio Grande Valley Hall of Fame. Now I have been tasked with getting in touch with everyone. This is where Facebook is handy. The induction ceremony would be early in 2021, but looks likely to be postponed.

https://documentcloud.adobe.com/link/track?uri=urn:aaid:scds:US:1a48ce05-7331-4968-b4f6-7f22bed436c7

Congrats, Igloi.

By the way, fellow old runners, I was formerly known as Seattle Grey Hair (sometimes Seattle Gray Hair). But those handles were unregistered and yesterday I apparently angered someone in a political thread and and he or she registered my name so I can't use it. So I registered a new name.

SeattleSilver wrote:

Ghost of Igloi wrote:

I found out today the women’s cross country teams I coached from 1987-1990, that won four straight conference championships, will be inducted into the University of Texas Rio Grande Valley Hall of Fame. Now I have been tasked with getting in touch with everyone. This is where Facebook is handy. The induction ceremony would be early in 2021, but looks likely to be postponed.

https://documentcloud.adobe.com/link/track?uri=urn:aaid:scds:US:1a48ce05-7331-4968-b4f6-7f22bed436c7

Congrats, Igloi.

By the way, fellow old runners, I was formerly known as Seattle Grey Hair (sometimes Seattle Gray Hair). But those handles were unregistered and yesterday I apparently angered someone in a political thread and and he or she registered my name so I can't use it. So I registered a new name.

Thanks. There are some sick nasties. One fellow who frequents here registered a name similar in look to mine by changing to a lower case letter.

*Week 488*

Greetings, 50+ers!

One last check-in registering a pulse; time to get off the "pot". It's going to be a challenge as my hips have really stiffened up over the past couple of months. Better get out the elastic bands....

Good luck on the surgery, rdb.

Sorry to read about the suicide and the disturbing circumstances. Very unsettling.

Covid rates have been creeping up here in the state of Kentucky, people are letting down their guard a little too much...especially in the rural areas. Here in Lexington, seems most people are masking up, but the student population is not the best about maintaining social distancing.

Stay Safe out there!

All the Best!

M61, 5'11", 173 lbs

Background:

1973-1977-- High school XC and track (4:45 mile)

1981 -- Walk-on Div III track senior year (34:08)

1982-1983 -- Llifetime PRs (16:05,34:04, 2:40:30)

1983-2002 -- Off/on, 16 marathons (3:12:45 best)

2003 -- Masters PRs (17:10, 2:56:03)

2004-2016 -- Off/on training, one marathon (3:25:27)

2017 -- Age-Grade PRs (18:58, 59:59 15K, 3:07:23)

SEPT 30 -- OCT 3

Sun -- Off

Mon - 4.0 miles (10:12, 9:19:, 9:22, 8:44)

Tue -- Off

Wed - Off

Thur - 2.0 miles (9:35, 8:45)

Fri -- 12.2 miles @ 8:12/mi

Sat -- Off

TOTAL 18.2 MILES

This was another "three runs per week" I've been doing since July, but I went "long" on Friday. That was my longest run since July 2019, and made for my biggest weekly tally since August 2019.

I was very happy to average 8:12 per mile for 12 miles, closing with a couple sub-8s. Also happy to see continued weight loss, after peaking at a lifetime high of 190 earlier this year!

Carry on, friends. Best wishes with pending surgeries, current injuries, upcoming races, daily training and fitness goals.

Nice 12 miler allen1959. Like lucKY2b, Idaho cases have picked up to near record levels. Schools seem to be the source, but doubt there will be shut downs for the moment. The drug Regeneron was developed in part for relapsed follicular lymphoma. Not much accomplished in my first half week in retirement, running wise anyhow. I was a little too aggressive training the previous week.

Good to see Sara Hall rewarded for years and years of hard work.

Have a good week.

Igy

Mon. 49 min. kayak session.

Tue. 5 laps of my MTB "criterium"loop. All up 27 kms in 73 mins. Couldn't generate the same power output that I did a few weeks back.

Wed. A nice run up the "other side" of Mt Hickey. 15.5 km with 500 metres elevation gain. 97 mins. Cold and wet.

Thu. 49 min. kayak session. I also did a number of climbs up 7 floors of stairs to reach my 20000 steps for the day, a bit of fun with a work colleague who was trying to hit 10000.

Fri. 21 km Mtn bike ride in 1.04, one testing climb but had no legs for it. Maybe the wind and higher temps 28 C. Pulled the pin early and headed home.

10.30 pm. Cooler but windier. Headed out on the mtn bike again to finish the job. 15.5 km in a livelier 42 mins. No power shortage in the legs this time, maybe the 2 ciders? Perhaps the adrenalin from watching the AFL?

Sat. Pressed for time after netting the fruit trees. Stopped at the One Eye Forest on the way to work and ran a steady 10.3 km in 58 mins. 30deg C. Shirtless running. It includes a steady 3 km climb and a handful of shorter steeper hills. A swim in a forestry dam and off to work.

Sun. The body was battered and bruised from a brutal shift at work the previous evening. Lost an hour of sleep with daylight saving too.

Just a lazy 6 km uphill ride through the bush 23 mins. Changed shoes and did a steepish trail and paddock run of 5 kms in 34 mins then back on with the bike shoes and a quick dash back down through the bush 5.5 kms in 15 mins.

I seem to be a bit off where I was in June but still going ok I guess. My running form peaked after a few good long runs (2hr plus). I reeled off a 20.50 5 km (downhill but hey...) at the end of a hard 14 km run. Also a couple of sub 6 min 1500 metre (again downhill) efforts at the end of longer runs. Pity I had no races available.

Certainly not that sharp at the moment.

Good work. Stewart McSweyn is sure having a great year.

lucKY: Hope to see you getting out there soon lucKY. There’s really no hurry since the world has, essentially stopped!

Allen: Very nice 12 miler!

Mopac: Seriously, whenever you get some time you could have a hell of a youtube channel on your adventures. I’m not kidding.

Mon = 28 min easy, greenway

Tue = 29 min easy, greenway

Wed = 30 min easy, cemetery

Thr = 31 min easy, road

Fri = 32 min easy, greenway

Sat = 33 min easy, greenway

Sun = 34 min easy, greenway

The running is starting to feel like running. I’m a bit sore and tired all over. Hopefully I can make it to 45 minutes and stick there for a while. Looking at my logs, the 2 previous times I did just this training I started developing foot issues when I got to his point. I think the Maffetone training is allowing my body to “catch up” to the increase in both distance and pace, all while my HR remains the same.

Have a good one.

Congratulations Igy on your team's recognition! To echo Rtype, my running finally started to feel like training again this past week. 34miles running plus 6 miles paddling this week.

M- 4mi walk with strides

T- 4mi run Fartlek; 2mi paddle

W- 4mi walk with strides; 2mi paddle

Th- 6mi of 1mi w.u. 8x400 with 400 jog recover (1:44 ave) 1mi w.d.; 2mi paddle

F- 4mi walk with strides

S- 6mi trails 8:19/mi ave

Su-6mi walk

Good running to all!

pretty good week, but dealing with very tight low back last night and today. Has been trending that way, but markedly worse after x-c "race" yesterday. If I had to guess, too much bracing myself in trying to stay under control on downhills on wet course with tricky obstacles (e.g., tree roots). Felt better as i went along in super-slow recovery run today. Anyway....

M off

Tu 1:15

W 1:15 with 5 X 4:00 (2:00 jog) at 5k pace (through 1000 in average of 3:46)

Th 1:05

F 1:20

Sa 1:05 with solo 10k (or so) x-c 45:43

Su 1:40

I don't participate in modernity (smartphones, strava.......) so I didn't have the x-c course from my club's website for sure -- just went off memory from running it a few years ago and general idea of the route, so i'm not concerned about the time. Ran hard, but found it difficult to push the way you do with a big crew racing through the woods.

Up early this morning to see really exciting London finishes. Have a great week,

Dave

Hey folks,

Does anyone here have any experience with a surgical procedure for the cartilage called the OATS procedure? any input would be hugely appreciated.

thanks

Rtype wrote:

Mopac: Seriously, whenever you get some time you could have a hell of a youtube channel on your adventures. I’m not kidding.

Amen!

You look to be coming back nicely--keeping fingers crossed.

Allen1959, it’s great to see you managing a longish run again! That must be very encouraging.

dhaaga, nice week but be careful with those x-c courses. Tree roots were always my downfall (literally) back in the days I tried to run off-road.

The air quality here deteriorated pretty badly this week with the continuing fires in the wine country. I decided to take the whole week off from running to try to get my heel calmed down, but the lack of daylight early in the morning and the bad air kept me from doing much cycling either, so it was tough to get in any training.

Monday: 75 min spin on bike in garage, tired from the weekend.

Tues: 30 mile bike ride in acceptable air.

Weds: 28 mile bike ride in still acceptable air, which got worse later in the day.

Thurs: AQI in the orange zone, 27 miles on the bike pretty easy.

Fri: AQI just under the purple range. Hauled the bike trainer into the breakfast nook and spun very easy for 60 minutes watching a French Open match. Way too hot indoors to do any real work.

Sat: AQI well into the purple range all morning. Set up bike trainer in breakfast nook and pounded up 60 minutes fairly hard. Hot and drenched with sweat by the end.

Sun: AQI in the red. Jogged 4.4 miles easy and then did 23 miles on the bike.

I can’t remember the last time I ran as little as 4 miles in a week, and I’m really hoping the time off has given my heel a chance to recover.

I already know what happened in London but am looking forward to watching the delayed broadcast starting in a couple hours.

Igy, thanks for linking to that piece on intermittent fasting.

Here's the value of intermittent fasting: It gets you eating mindfully. For many of us it's just so easy to fall into mindless eating, and this forces you to reset.

I don't do it habitually, but when I do the 16/8 intermittent fast I find that it forces me to cope with hunger pangs and the pitiful, "me so weak" feeling that comes with them. Forcing yourself to power through that feeling, and value each eating session, I think is part of a healthy long-term eating strategy. So for ME the epidemiological ask would be, How do people who intermittently fast, um, intermittently perform long-term in their weight management versus people who never fast? But then that's complicated by other concerns: vegan, vegetarian, meat-loving, gender, nocturnal/earlybird. In the end it's about living with an endless buffet of calorically dense foods usually mere steps or clicks away ... and saying no once in a while.

I use the 16/8 approach frequently (beginning about six months ago). I find it easiest to ignore morning hunger pangs if I run/cycle in the morning. I then eat my first meal between 10 and 11, and my final meal before 6pm.

old guy II, thanks. It will be fun to see the group again. I think of them often.

KC Greezer, I agree the discipline is the key. I lost 12 lbs back in January/February with the 16/8 fast. Re-started a couple of weeks ago.

Igy

The Smoke cleared the air. Felt good but had lost some enjoyment of doing the daily slog. Less running same volume of exercise. Feel good.

Just going to keep it easy until I feel like building back up. So far maintaining speed and endurance .

Highlight

90 minute bike 60 minutes easy , 4x30 seconds all out standing/running on pedals with full recovery

followed by a

90 minute super hilly run/walk with about 50 minutes of running the flats and uphills low hr.

Plus a few short runs practicing Chi / Good Form running

Added daily sit ups and chin ups

Overall routine 3 hours per day broken up into at least 4 sessions.

Endurance

8 to 10 minutes 2 or 3 times a day Concept 2 rowing all very easy

20 to 40 minute walks after eating so 2 or 3 times a day

fill in with bike and run to total 3 hours a day.

Fast Twitch

1 time a week do a 4x30 second all out full recovery either on the bike or running a hill or the track or the sand what ever I feel like doing

Carb rant

Weight no issue at 128 without counting calories or feeling hungry. Low Carb is the key not keto but low carb. Int Fasting works for me as well. If I cut back on physical activity I might gain a few lbs but not much. Carbs drive hunger just not two ways about that. Remember that old Lays Potato Chip commercial No One Can Eat Just One. Processed food industry know WTF is driving sales CARBS. As you get older you lose your ability to metabolize carbs which has a terrible impact on your health. Don't take my word for it. Get a 30 dollar blood glucose meter , test 1 hour after a high carb meal. If your Post Prandial Blood Glucose rises over 140 you are destroying your health. My health is worth a lot more to me than potato chips and cake.