The aging runner

yeah first thing in morning protein is critical to raise blood sugar but not too high and to keep it more stable than your all carb breakfast, add eggs to that breakfast or (egg whites)

northof55 wrote:

Andicamp it will be interesting which way your parent's health goes one with pills and on without.

Yes. Ironically, the parent on pills appears to have way better genes for longevity.

I'm 60, and have managed a few 5Ks under 20 over the past couple of years. This should qualify me as a bona fide "hobby jogger", a promotion from my previous "staggering geezer" status. I ran my first half marathon earlier this year, a little under 1:35. I eat relatively healthy fast food, drink diet coke, and no meds or alcohol.

Two things are really important for me:

1. Weight: Adding just 3 or 5 lbs is REALLY noticeable in terms of knee and foot problems, and translates directly into distance and time limitations.

2. Cross training: Biking, swimming (can I use the "tri" word on this site?), light weights, climbing, and gym exercises really help a lot. I'm not sure why, but strengthening the seemingly unrelated body parts improve my running endurance significantly.

I think cheserek can relate with you guys

This. Seems to be it

Benefactor wrote:

Unfortunately, people in our age cohort grew up in the biggest failed lifestyle experiment in history: low-fat/high-carb coupled with chronic cardio exercise in an attempt to make up for the lack of true quality movement and strength development throughout the day. Until we address this on a personal level, you only have to look around you to see where it will lead.

xpda wrote:

I'm 60, and have managed a few 5Ks under 20 over the past couple of years. This should qualify me as a bona fide "hobby jogger", a promotion from my previous "staggering geezer" status. I ran my first half marathon earlier this year, a little under 1:35. I eat relatively healthy fast food, drink diet coke, and no meds or alcohol.

Two things are really important for me:

1. Weight: Adding just 3 or 5 lbs is REALLY noticeable in terms of knee and foot problems, and translates directly into distance and time limitations.

2. Cross training: Biking, swimming (can I use the "tri" word on this site?), light weights, climbing, and gym exercises really help a lot. I'm not sure why, but strengthening the seemingly unrelated body parts improve my running endurance significantly.

I generally don't have a weight problem, but do feel sluggish when 5 extra around the middle. Harder and harder to keep that tire deflated.

I'm all for doing more cross training, I know I will do better with a little more time in the day. Plus recovery naps, so often overlooked by our slower peers.

Yes, had a mesh repair for Gilmore's groin/sports hernia age 47. Got it doing 800m track reps. Since then I've stuck to doing them in a straight line on a canal towpath. I'd like to use the track but not much point in taking the risk of a repeat. Really the only thing I'm missing is the accuracy of the reps.

I mentioned earlier on "Fast After 50" by Joe Friel, which i wholeheartedly suggest to read. Some of his advice for veteran athletes:

1) Increase High Intensity Workouts

2) Decrese (slow) Aerobic Volume

3) Strenghts sessions (weights etc)

4) Diet rich in unsaturdated fats and (especially) protein

5) Right (low) amount of complex carbs

6) Outright cut simple carbs and alchool

Guy is 70 and still rocking

Thank you for your kind words and encouragement, wishing you all the best on your literal and metaphorical journey down the road

The main issue is trying not to step on my balls when I run. These young runner fashion heroes think half tights under shorts is all wrong?

fred wrote:

[quote]fred wrote:

Is not free radical formation part of the supercompensation process.

Yes it is.

https://www.acefitness.org/prosourcearticle/5688/free-radicals-antioxidants-and-exercise-a-new

thanks for the link. Here are two important and very divergent factoids about free radicals in this article. (I'll cut and paste to make the points clearer.)

1. a transient, acute exercise-induced increase in free radicals is a positive and much needed metabolic event.

True, but now consider this....

2. It is well established that chronically elevated oxidative stress contributes to the pathophysiology of numerous diseases, including cancer, cardiovascular disease and diabetes.

Here is my premise AND my rationale for no longer training competitively for distance.

1. At younger ages, long hard runs produce transiently high free radicals that enhance the training effect.

HOWEVER...

2. At older ages, it takes much longer for elevated levels of free radicals (and cortisol) to return to normal. Thus, cortisol remains chronically elevated, which contributes to the pathophysiology of numerous diseases of aging... cancer, heart disease, COPD, diabetes, Graves disease, and more.

To Bornco, what have you found to be the best type of magnesium supplement?

To all: I have found this to be the most valuable thread in recent memory. Thanks to everyone who has posted.

Twilight running wrote:

the past two weeks I have averaged 145/84 am and 143/85 pm. Before this and getting as much salt out of my diet as I could it was 161/99.

What is your diet, and what do you drink besides alcohol?

Frankly--after reading your post--at 67-- I am now driving to my local CVS and am going to buy several packs of Benadryl and just OD.