50+ Masters Training and Racing Open Forum

Is that at the hospital? Wouldn’t it be great if patients could ring that every time they were done with treatment? I love the idea of a cancer ward that sounds like Trader Joe’s.

KCgeezer,

Yes, other than several specialist procedures all my treatment has been at St. Alphonses Cancer Care Center in Boise. For Chemotherapy and Radiotherapy the tradition is to ring the bell at treatment conclusion. All the techs and nurses come out. I have got to know these folks over the past nine months and they were a blessing to have. Just the right people to be working with cancer patients.

Igy

Nice clip featuring Ed at 82 talking about racing, running and life. His has aches and pains and plans . He his "slow" mile 25 seconds off the world record but still very happy with the run.

As we all run into the sunset of life(corny) try and find some joy a smile a laugh in everyday day

https://youtu.be/koIxFRcQBIE

*Week 384*

Salutations, 50+ers! Well, with the cooler weather (skipped right over fall,) I thought I would do better this week, but I got off to a bad start by overeating at church potluck on Sunday, then running just felt bloated with some mild stomach issues creeping in (there has been some stomach bug going around Lexington; wife had it, several of my running buddies have, too.) Tried to run some shorter faster stuff at first to compensate, but it all just felt very unpleasant. Still managed to get 19 miles in, but it wasn't particularly enjoyable. Some weeks are just like that. Log reads as such:

Sun: Off

Mon: 3.0 fairly hard (7:45/mi) stopped a few minutes in middle.

Tue: 3.0 on the track w/middle mile @6:56

Wed: Off

Thu: 3.7 mostly easy (8:02/mi avg)

Fri: 3.1 easy(8:20/mi)

Sat: 6.2 easy-to-moderate (8:07/mi)

Everybody else was doing mile repeats on the track, I accelerated through one, and my stomach wasn't having it, so that was that. Wednesday morning felt pretty bad. Forced myself out the door Thur and Fri, by Saturday was feeling better. Continuing to add some walking (5-10 minutes) at the end of each run as part of my cooldown. I used to just finish my run, catch my breath, head inside, drink some fluids, and do some targeted roller and easy stretches. Adding walking is working better for the knee.

I agree with amkelley regarding gifted runners, etc.. I've always been a better than average runner, but never elite. The last many years as I've struggled through a litany of setbacks, and seeing how much worse things could be (including losing some good acquaintances to a variety of pathologies,) I remain very grateful to be able to do any of this.

Happy for Igy to get to ring that bell!

Props to Allen1959 on a nice 15k last weekend, and Dhaaga on the 10k xc run. Inspiring stuff!

Muddy Girl, I know I ran better when I was doing more of those routines. Hope it works out for you.

All you guys doing (or contemplating) shorter faster stuff, I commend you. It's not in my wheelhouse, especially these days, but I do enjoy reading your speedy workout sessions!

Glad to see Cush getting in some solid work (speaking of gifted runners who work that gift.)

Good luck, Racerdb, on your 10k next weekend. Your reboot has been solid.

OK, that's all I've got this week. Hope that you've had a good one. Will look forward to hearing how MikeL's HM went. Any other races to report?

All the Best!

good luck with getting stomach issue under control; sounds uncomfortable.

Much cooler here this week, good running weather. high volume training week for me with 3 weeks to go before Richmond Marathon:

M 2:00 double

tu 1:15

W 1:15 with 2 X 20:00 (4:00 recovery) at half marathon pace [slightly over 3 miles each]

Th 2:20 double

F 1:10

Sa 3:00 with a couple of good uphills [the one the Mormon Temple is on, if you're in or near Kensington, MD]

Su 1:40

have a great week. Beat Dallas!

Dave

This was supposed to be a hard training week with a half-marathon coming up in two weeks, but my right foot had other ideas. Wednesday afternoon I started to develop soreness below the ankle bone on the same foot with the bad Achilles, but off to the side of the foot. So I took Thursday off and spun the bike trainer instead. I ran again Friday and felt good, but by Friday night that same area was quite painful again and by Saturday morning it was worse. It looked like a mild ankle sprain, somewhat swollen and quite bruised looking, but there’s been no trauma that I’m aware of except for ordinary running on level surfaces. So Saturday’s planned long run went out the window and was replaced by 90 minutes on the bike trainer. Then I drove to the airport, flew to Seattle, and walked about 3 miles in the course of getting around the city. Sunday morning the ankle still looked and felt bad, but the “fitness center” at my cheap motel consisted of only an elliptical and a treadmill, so I ventured out into the dark and fog for a 2-mile jog. Perhaps a bad idea but I really wanted to do something to get my blood moving before sitting on motorized transportation for a long time on the way back home.

I logged 43 miles of running for the week, but definitely not where I want to be two weeks before my major race of the fall. But I don’t see what I can do except be patient and wait for whatever this is to heal.

Igy, I love the bell and congratulations on getting to ring it!

lucKY2b, too bad about the stomach issues and I hope you do have them under control now.

dhaaga, I hope your training for the marathon continues to go well. And I don’t even know who is playing Dallas today, but I root heartily for every single other team in the NFL to beat Dallas. I hate the Cowboys.

The Nolan Shaheed/Ed Whitlock program: Eating one meal a day and running 3 hours a day

All without aches or pains think about that one. Most all the runners I know accept aches and pains as part of the deal and I believe this is a mistake . Can an older person run hard and maintain good health?

OMAD is easy

Progressed from 18 hour IMF to One Meal A Day with 22 hours of fasting, if a little is good then a little more is better? Maybe.

Running 3 hours a day will take more time and might not be ideal for me . But it seems like my walking 3 hours a day for most of the last 15 months was a step or 2 in the right direction. I took a short fishing break from the walking and really missed it. Last week I went back to it and felt GREAT.

So barefoot Miko Miko running/jogging on sand dunes damage wise seems to be my best bet. My calfs actually feel better doing this. Peroneal brevis was a issue but like the grains of an hour glass slowly converting the walk time into miko miko running has got me pumped.

Ran 4 times

10 minute 6 lap tempo on the track HR 80 percent of MHR

3 days in a row no less of 30 minute easy runs barefoot in the dunes

What I love about the internet you can always find support for what ever you believe;)

Greetings wise 'ol running masters. Well, it's official. My running log just turned 100,000 miles long. I felt it important to race the 100,000th as hard as I could and the 100,001st with gritting teeth as well. I ran the metric mile Monday in 4:54 at the Huntsman Senior Games. I ran the metric half-mile Tuesday in 2:19 at the same meet. A FUN way to document the past and the future.

Toed the line again yesterday and suffered through a 31:40 for 8k XC. Was great to be back with my BTC M50+ teammates as we gear up for Club Nats. We have a super deep team. 12 M50+ BTC guys just yeasterday. Our top 5 was from 27:23 to 29:11. Y'all better look out at Spokane.

May we ALL toe any line, go any distance, and run and not be weary... regardless of genes, work ethic, or aspirational desire.

KP

M59 -- 5'11" 162 lbs

M55-59 PRs --18:58 5K, 3:07:23 marathon

Goal - 3:00 marathon Oct. 2019

Training - Base phase (strength, endurance, resilience)

Oct 15-21, 2018

Off

LR -- 19.3 miles @ 7:32/mi

Easy - 8.0 miles @ 9:32/mi

Easy - 7.7 miles @ 8:52/mi

MLR - 13.5 miles @ 7:18/mi

Easy - 10.0 miles @ 7:52/mi

Off

WEEK TOTAL: 58.5 MILES

Tuesday Long Run: This was a hard effort on a windy day. First half was 7:40/mi, second half was 7:25/mi.

Friday Medium-Long Run: Another hard effort. First half was 7:37/mi, second half was 6:59/mi. Current estimated marathon pace is 7:00, based on 15K race a week ago. Goal MP is 6:45/mi.

Dave - Spinx is a fun race - good luck next week. I'll be in VA for my son's final A-10 conference meet or I'd be there too. We finally got cooler weather yesterday so the times should be good.

Genetics R Us & Broken Down Old Stiff - How old are you guys? Haven't you learned yet that life isn't fair? I'll never be the runner Jeannie Rice is but that's not the point - I know the years of hard work she's put in to achieve the times she runs and I admire her for it. The reason all of us run is to be the best we can be with the genes we've been given. We all have illnesses, injuries, and life issues we deal with but we're not complaining on this board without including how we plan to improve things. All I've heard from you are complaints. What steps are you taking to be better in spite of the hand you've been dealt?

Igy - Congratulations on ringing that bell!

My week was:

Sun 3.6 Easy (raced on Sat: 21mi bike, 7k run @7:50 - swim cancelled due to high wind/waves, 44th OA)

Mon 6.2 Easy, still tired

Tue 5.5 Hill sprints, 2500 yd swim - got bad Charley Horse

Wed 1:00 biking - hard gear

Thu 6 Easy, 2500 yd swim

Fri 5.7 Easy + strides, legs finally feeling OK

Sat 6.1 Easy, 3500 yd swim

Looking forward to my 12 miler today in the sunshine and crisp temps.

I think a lot of it depends on how beat up you were in your younger years. For some absolutely you can run hard and maintain good health all through your senior years. For others, not so lucky with a high-impact activity like running. There's a lot of talk about Whitock but I'd like to bring up Frank Shorter. Interesting article here about his training habits in his senior years and his injuries (hip resurfacing & meniscus surgery):

And a partial knee replacement earlier this year:

Good morning. It looks like most of you had great weeeks, like lucKY2b I did manage 19 miles but in my case felt good about it. I completed my journey that started nine months ago almost to a day when on January 20th after an 800m race I noticed a lump on my left shoulder. That day I ran 2:59.50 and felt really great about my time and the prospects for the year. How things can change in an instant.

Time to move forward. My weight is down to 180 lbs from a steriod induced high of close to 200 (afraid to jump on the scale). In January I was 165 at the low and probably need to be closer to 155 to be competitive in my age group. My general strength is good. Yesterday I worked 6 hours in the yard after exercising; stooping, cutting, clipping and filling nineteen large utility bags with yard waste. Weight lifting and core exercises are solid, mileage has been good when not under treatment, but my respiration has suffered. My plan will be to focus on my hard sessions over the coming months, while moderating the recovery days. The goal remains to return to nationally competitive times in the 1500m and 5,000m. It does not matter that much if that never happens, it remains a motivator, a driver for this next phase. My week:

Monday: 2 miles easy/walk; 5 x 200m good speed / 100m walk; 300m walk; 1,000m good swing; 800m

easy/walk

Tuesday: 2 miles easy/walk; core; weights

Wednesday: 2 miles easy/walk; 800m tempo @ 4:39 / 2:00 rest; mile tempo @ 9:05; 800m walk/easy

Thursday: same as Tuesday

Friday: 3 miles easy/walk

Saturday: 4 miles walk

Sunday: Off

Igy

Congratulations to KP on rolling past the big 100,000 and to Igy on finishing treatment and moving forward. I got back on the training plan this week as my achilles settled down and behaved itself, and I got a longer break from my too frequent racing. 50 miles in the books for the week. 6K XC race coming up next Saturday.

M- 8 hills 9:49/mi ave

T- 7 walk with strides every 1/2 mile

W- 8 hills 9:23/mi ave

Th- 4 walk with strides every 1/2 mile

F- 8 hills 8:52/mi ave

S- 7 walk with strides every 1/2 mile

Su- 8 hills 8:48/mi ave

Good running and healthy connective tissue to all!

Gene (age 70) ran 2:55:18 this morning in Toronto, only 30 seconds off of Ed Whitlock's M70-74 world record. Nice job Gene!

Gene’s genes did it with a lot of hard work to boot. ?

Gene Dykes 2:55:18 at Toronto this morning wrote:

Gene (age 70) ran 2:55:18 this morning in Toronto, only 30 seconds off of Ed Whitlock's M70-74 world record. Nice job Gene!

Wow! Just missed Ed's greatest record! (granted, Ed was well into his 73rd year when he set it). It's been a major month in 70+ marathoning after Jeanie Rice's record in Chicago.

solid week for me, going back to last sunday where i did a 10 miler with the middle 8 at 6:07 pace. it's been a while since i've been able to push longer run like that. tuesday night i did 6x800, averaging around 2:24-2:27, though i sandbagged the 5th in around 2:36 before hammering the first 600m of the last one in 1:45 before stopping (so i guess not quite 6x800). kept the volume high this week with a couple of double days and still managed a 28:18 8k x-c race on friday at slightly sub-max effort, but to be fair it was more of a roadrace than x-c--doubt it was anywhere near as tough as what KP's crew ran.

turned 51 last thursday, but i'm waiting until tuesday night's track workout to attempt my 37th year of running a sub-5 mile...

carpe crepusculem,

cush

KP,

Are you running NXN this year?

Igy

Thanks, Lucky.

I ran 7.4 according to my phone this morning on a short, flat trail loop x 3. I meant to do 6, but misread the map, thinking that the loop was 1.6 miles and not 2.4. My right (other side) quad is a little sore, but that's from trying to do lunges. Other than that, I felt okay - and was glad it was slightly longer than 6 as otherwise my pace was ridiculously slow. Lovely little loop trail that I only discovered recently, so it was pleasant.

M - 35 min. aqua running plus exercises plus 1/2 mi.

T - 4.5

W - 2, plus exercises

Th - 5

F - 45 min. aqua running, exercises, plus 2 mi.

S - 3

Su - 7.4

So 24 ish miles, all fairly slow. I've got a loooooooooog way to go and in order to do a meaningful hard/easy schedule (meaning 1-2 days off), I need to be able to run longer and faster on the hard days, but so far haven't tried that. Still, about double from my first week and I'm not broken yet. Doing Runner's 6, lunge matrix, mrytl and foam/stick rolling and stretching most days, more intensely on the "off" days.

If I make it until Tuesday without incident, I'll have exceeded my last training period. I've taken more time off in the last 2 months for this "minor injury" than I have done with far more serious ones.

Thanks for the support. MG