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Online Max Wedge

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Talk to me about running
« on: August 24, 2016, 10:39:54 PM »
So I have started running, and have done a 5k with 9:52 a mile and run 4 miles at 10:48 a mile. So who here is a runner and what advice can you give a 55 year old guy who wants to do a 10k or maybe even a half marathon?
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Offline mxvet57

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Re: Talk to me about running
« Reply #1 on: August 24, 2016, 11:00:02 PM »
Not going to happen here.
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Offline miles

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Re: Talk to me about running
« Reply #2 on: August 24, 2016, 11:01:58 PM »
If you can run 60% of the distance on a training run, you can run the event.  That is to say that if you can run 6K in training, a 10k race will be no problem.


Here's a tip that goes against popular thinking:  Don't worry much about hydration.  Seriously, it's overhyped.  If you drink enough water in your typical day, there is no need to worry about taking on additional fluids during your exercise.  Maybe a sip of water as you pass the aid station, but that's it.  Don't run with a bottle of water in your hand.

The reason I say this is that you simply don't lose that much water in any event lasting less than a couple of hours, and your stomach really doesn't need the stress of trying to absorb any fluids.  In the same thinking, don't drink right before the start.  Feel free to drink a bottle of water after your run, but not before or during.  Also, stay away from Gatorade and the like.  They don't supply you with what your body actually does need (if they did, they'd be so disgustingly salty you'd never get them down).  Just eat a reasonable diet and call it good.

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Offline TwistedT

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Re: Talk to me about running
« Reply #3 on: August 25, 2016, 05:43:04 AM »
If you can run a 5k it's not that big of a stretch to do a 10k. Just try to add a little distance to your training runs each week. If you're regularly running 3 miles, up it to 3.5, then 3.75, etc. Whatever works for you.

Half marathon, I can't help with. I'm 53, been running for 30+ years, and the farthest I've ever gone is 8 miles. I run almost every day and love it, I just never had the desire for a really long run like a half or full marathon.

And +1 to Miles' thoughts on hydration. I never carry water with me. Drink up a little while before you run, and have as much as you feel you need when you get done.  :bigok:
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Offline Mr. Whippy

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Re: Talk to me about running
« Reply #4 on: August 25, 2016, 06:37:06 AM »
These guys are missing the 55 year old part.

Here's my training tip:  There is only one number that really matters:  How many days have I been injury free.

At 55, you don't heal quickly.  Hamstring injury can take 6 months or more to heal adequately.  Mile times, weekly distance totals and race lengths will come, but only if you can go months (to years) without injurying yourself.  Change shoes frequently, it's cheap insurance.  Stay with a brand that fits your feet well.

From a 54 year old guy who's run several marathons, a ton of 1/2's, and a 22:30 5K at 53.

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Re: Talk to me about running
« Reply #5 on: August 25, 2016, 09:03:05 AM »
Thanks for the tips! I don't carry water, and I have two pairs of shoes I trade off between. So far, so good.
Interesting about the 60% number, I have been thinking I should be able to do the distance I am aiming for a couple of times before I do an event.
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Online Scratch

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Re: Talk to me about running
« Reply #6 on: August 25, 2016, 09:26:39 AM »
Not going to happen here.

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Re: Talk to me about running
« Reply #7 on: August 25, 2016, 09:40:34 AM »
It wears your knees out.
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Re: Talk to me about running
« Reply #8 on: August 25, 2016, 09:55:53 AM »
So I have started running, and have done a 5k with 9:52 a mile and run 4 miles at 10:48 a mile. So who here is a runner and what advice can you give a 55 year old guy who wants to do a 10k or maybe even a half marathon?

Humans are predators, and are better at sprinting. Long distance running is horrible for you in the long run (no pun intended).
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Offline Mr. Whippy

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Re: Talk to me about running
« Reply #9 on: August 25, 2016, 10:34:17 AM »
So I have started running, and have done a 5k with 9:52 a mile and run 4 miles at 10:48 a mile. So who here is a runner and what advice can you give a 55 year old guy who wants to do a 10k or maybe even a half marathon?

Humans are predators, and are better at sprinting. Long distance running is horrible for you in the long run (no pun intended).

It wears your knees out.

So, I'm gonna disagree a bit with both of these.

Humans didn't predate by outracing prey.  They had a few methods including herding prey into traps of various sorts or basically pursuing until prey exhaustion (groups of humans jogging along until the prey could be caught--sort of how wild dogs hunt).   At 55, sprinting will break you down much faster than long distance running.

Knees are not the most common problem for runners.  Feet, ankles, hips and backs are more commonly affected with arthritis secondary to running.  Most knee problems aren't inside the knee but are actually tendons/ligaments around the knee (ileotibial band is pretty common)

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Re: Talk to me about running
« Reply #10 on: August 25, 2016, 10:35:10 AM »
I don't how much of a long run I have left, so I am trying stretch that out a little. Lesser of two evils? Perhaps this is what I have been saving my knees for...
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Offline Mr. Whippy

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Re: Talk to me about running
« Reply #11 on: August 25, 2016, 10:44:59 AM »
I don't how much of a long run I have left, so I am trying stretch that out a little. Lesser of two evils? Perhaps this is what I have been saving my knees for...

If you're getting concussive injuries, stay off concrete surfaces as much as possible.  Run on the asphalt street instead of on the concrete sidewalks.  Concrete is brutally hard on bones and joints. 

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Re: Talk to me about running
« Reply #12 on: August 25, 2016, 01:33:11 PM »
It wears your "Feet, ankles, hips and backs" out.
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Online Max Wedge

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Re: Talk to me about running
« Reply #13 on: August 25, 2016, 01:38:02 PM »
No injuries anywhere. Just a little muscle soreness but that goes away quickly. I'm kind of happily surprised, but careful/cautious anyway.
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Re: Talk to me about running
« Reply #14 on: August 26, 2016, 07:16:40 AM »
So, I'm gonna disagree a bit with both of these.

Humans didn't predate by outracing prey.  They had a few methods including herding prey into traps of various sorts or basically pursuing until prey exhaustion (groups of humans jogging along until the prey could be caught--sort of how wild dogs hunt).   At 55, sprinting will break you down much faster than long distance running.

Knees are not the most common problem for runners.  Feet, ankles, hips and backs are more commonly affected with arthritis secondary to running.  Most knee problems aren't inside the knee but are actually tendons/ligaments around the knee (ileotibial band is pretty common)

Listen, you. You go right on ahead and keep your facts out of my self-absorbed whining about my broken down old body, you hear me??? :)
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Re: Talk to me about running
« Reply #15 on: August 26, 2016, 11:57:04 AM »
I following this thread.  I've been running the neighborhood this year.  Needed drop some weight off the GSA.

Most runs are in the 2-3 mile range a couple three times a week. I might try an official 5K this fall.

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Re: Talk to me about running
« Reply #16 on: August 26, 2016, 12:53:08 PM »
I following this thread.  I've been running the neighborhood this year.  Needed drop some weight off the GSA.

Most runs are in the 2-3 mile range a couple three times a week. I might try an official 5K this fall.

You should have no trouble if you're getting through a 3-mile without wanting to die.  :thumbsup:
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Online Max Wedge

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Re: Talk to me about running
« Reply #17 on: August 26, 2016, 01:17:04 PM »
I following this thread.  I've been running the neighborhood this year.  Needed drop some weight off the GSA.

Most runs are in the 2-3 mile range a couple three times a week. I might try an official 5K this fall.

Dropping weight is a bonus for me, I'm earning alcohol calories.
My son said I could probably run a 10k today, so I tried.  I did @ 1:09:29. Probably won't try that again for a while, but it was a big confidence boost to know I can. I am using the MapMyRun+  app, and it really helps with pace and distances.
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Offline squeezer

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Re: Talk to me about running
« Reply #18 on: August 26, 2016, 03:47:02 PM »

Dropping weight is a bonus for me, I'm earning alcohol calories.
My son said I could probably run a 10k today, so I tried.  I did @ 1:09:29. Probably won't try that again for a while, but it was a big confidence boost to know I can. I am using the MapMyRun+  app, and it really helps with pace and distances.

I use that app for dog walks and it's been great for plotting routes. When I exercise for myself, though, I'm more interested in my heart rate than my pace, so I use the app that came with my heart rate monitor.

You might want to check into using a heart rate monitor and shooting for a certain amount of time in a designated training range rather than guessing what you're doing to your body by using distance and pace. Different approach, but it's working for me. And I use it for all types of exercise (except swimming) so I get a sense of how I'm doing aerobically whether I'm running, doing a weight circuit, or anything else.
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Re: Talk to me about running
« Reply #19 on: August 26, 2016, 06:15:31 PM »
I've got mapmyrun too. We starting an STO challenge? Lol

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Re: Talk to me about running
« Reply #20 on: August 27, 2016, 05:15:44 PM »
Running sucks when you have big boobs! ( o )( ° )

It's not sexy and glamorous, no matter what this .gif might lead you to believe.

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Re: Talk to me about running
« Reply #21 on: August 28, 2016, 06:12:46 PM »
You just have to do it in slo-mo. That's your problem right there.
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Online Max Wedge

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Re: Talk to me about running
« Reply #22 on: August 28, 2016, 06:16:54 PM »

Dropping weight is a bonus for me, I'm earning alcohol calories.
My son said I could probably run a 10k today, so I tried.  I did @ 1:09:29. Probably won't try that again for a while, but it was a big confidence boost to know I can. I am using the MapMyRun+  app, and it really helps with pace and distances.

I use that app for dog walks and it's been great for plotting routes. When I exercise for myself, though, I'm more interested in my heart rate than my pace, so I use the app that came with my heart rate monitor.

You might want to check into using a heart rate monitor and shooting for a certain amount of time in a designated training range rather than guessing what you're doing to your body by using distance and pace. Different approach, but it's working for me. And I use it for all types of exercise (except swimming) so I get a sense of how I'm doing aerobically whether I'm running, doing a weight circuit, or anything else.

I thought about a Fitbit HR, but after that little heart attack thingy, I'm not sure I want to know. I would focus on it too much.

I am Max Wedge on MapMyRun, if anyone wants to know. 
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Offline CLAY

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Re: Talk to me about running
« Reply #23 on: August 28, 2016, 08:29:43 PM »
I did a 5K this spring with my son, and started running more after that.  I was doing around 6 miles a week.  Not much, but I HATED every second of it.  I ended up quitting sometime early summer.

Since then, my wife and I have started biking.  I like that WAY better.  Now I know.

To me ya just need to figure out what is the least painful (or most enjoyable) for you- and go with it.  Exercise is good.

That said, she had major foot surgery last Monday and is down for ~6 months.  She had an extra bone in her foot and exercise was getting increasingly painful, so we finally opted to get it done.  It will be worth it to have her pain free!
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Re: Talk to me about running
« Reply #24 on: August 28, 2016, 08:35:24 PM »
I like biking a lot too. Mrs. Wedge and I have done some 50 mile trips, and it's two wheels, so, ya know.
I think I get the best workout in the shortest time by running.

And good for Mrs. Clay!
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Re: Talk to me about running
« Reply #25 on: August 30, 2016, 09:46:25 AM »
Running sucks when you have big boobs! ( o )( ° )

It's not sexy and glamorous, no matter what this .gif might lead you to believe.

 :rolf:

It's funny because it's true.

I prefer biking.  Every now and again I think about doing a triathlon, but then I realize it involves both running and swimming, neither of which I enjoy.
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Re: Talk to me about running
« Reply #26 on: August 30, 2016, 10:33:56 AM »
I following this thread.  I've been running the neighborhood this year.  Needed drop some weight off the GSA.

Most runs are in the 2-3 mile range a couple three times a week. I might try an official 5K this fall.

Dropping weight is a bonus for me, I'm earning alcohol calories.
My son said I could probably run a 10k today, so I tried.  I did @ 1:09:29. Probably won't try that again for a while, but it was a big confidence boost to know I can. I am using the MapMyRun+  app, and it really helps with pace and distances.

Is it bad that I track it all in Strava; running when I do, dreadmill on the road, the occasional bicycle I get in. Ties to my HRM so I can see what that looks like.

(Actually, these days I've gotten gadget-focused enough that it mostly all goes to Garmin Connect and then that exports to Strava. The wrist watch/HRM/GPS is my new toy for that)

I love the tracking apps; I find them really good both for motivation and for seeing how I am progressing (forward or backwards!)
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Re: Talk to me about running
« Reply #27 on: August 30, 2016, 10:38:03 AM »


I love the tracking apps; I find them really good both for motivation and for seeing how I am progressing (forward or backwards!)

That they are. It really jump started my interest.
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Online Max Wedge

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Re: Talk to me about running
« Reply #28 on: September 17, 2016, 09:45:55 PM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds. Mrs. Wedge ran this one as her first for her birthday. She ran in a birthday tiara.
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Re: Talk to me about running
« Reply #29 on: September 17, 2016, 10:11:13 PM »
Nicely done. :bigok:  I'd feel pretty good about a 30 minute 5k.

How do you find races in your area?
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Re: Talk to me about running
« Reply #30 on: September 17, 2016, 11:37:38 PM »
Thanks!
To find races in my area, I simply gooled 5k races in September in Michigan. Runmichigan.com and similar sites came up. There are loads of races every weekend. Find an area, theme or charity you like and sign up.
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Offline canduc

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Re: Talk to me about running
« Reply #31 on: September 18, 2016, 12:56:15 PM »
[


Is it bad that I track it all in Strava; running when I do, dreadmill on the road, the occasional bicycle I get in. Ties to my HRM so I can see what that looks like.

(Actually, these days I've gotten gadget-focused enough that it mostly all goes to Garmin Connect and then that exports to Strava. The wrist watch/HRM/GPS is my new toy for that)

I love the tracking apps; I find them really good both for motivation and for seeing how I am progressing (forward or backwards!)

I love Strava, my kids gave me a Garmin with HRM last year and I am loving it!!! Was injured most of the summer, but have managed to get in a 6K and a 5K so far with a 10K scheduled late October!!
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Re: Talk to me about running
« Reply #32 on: September 18, 2016, 01:00:40 PM »
I'm contemplating a 10K Halloween  run at the beach, but I haven't even done a 5K yet.

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Re: Talk to me about running
« Reply #33 on: September 18, 2016, 01:26:01 PM »
Yeah, here is some advice from a former exercise physiologist (cardiac and pulmonary rehabilitation) and personal trainer for over a decade.. eating healthy foods keeps you in tune.
Eating crap keeps you inflamed and... well.... shitty.  All of the nutrition science that I was taught in the 90's at my college is now considered bullshit.  "They" are even saying that Omega 3's might not be as great as once considered but that whole milk is better than the non fat......  :mad:  WTF

If the goal is to increase running performance at 55 just because you want to increase running performance at 55 DO IT>>

But if there is another objective or goal, starting to "run" at 55 MIGHT not be the best.

I hate running.   I used to race 5 mile running races.  32.16 was my best time.......... 1995..... I also use to mountain bike race, a couple of 24 hour mountain bike races, blah blah.


I just did a stupid backpacking trip with a buddy who has been backpacking for 6 years and did the Tetons this summer along with all 46er's in the "dacks" within the last 3 years.
We did the Black forest trail in PA..I dusted off my backpacking gear that hasn't been used since 1994 and went along.

BIG MISTAKE:  MY FEET  were not conditioned for this and out of the 42 miles we were supposed to do, by the second night my feet were toast.  .  We did 26 miles and had to cut it short because of ME.  Which I hated.  NEVER AGAIN>  Horrible pain.  the Descents were excruciating.  The blisters were folding back on themselves with every step.  Did my best cutting them, moleskin, duct tape on the feet..... Nothing.  Second most pain ever since I shattered my collarbone playing Rugby in 2006.

I have been riding my touring bike to school since we started 2 weeks ago. 4.25 miles out and 4.25 miles back.  I have my panniers filled with my food for the week, along with clothes for the week (i have a shower in my office) on Mondays but the rest of the week my bags, for the most part, are empty. 8 years ago I used to ride 60 miles before work with my buddy. We would get up and out on the road by 4:30.  Looking back, my question is why???  The answer: because we liked riding for performance for performance sake.  Now at 48 I have no fucking interest in doing that ever again.
I use those 4+ miles as interval training.  100 pedal strokes hammering then some recovery.  Blah blah blah.... However, in using my run keeper app., I increased my pace time for the week by 20 seconds from last week already and decreased my total time to work also, along with calories burned.

This week I will have to take one day off but will add one day of Mountain biking a week for two weeks and then two days a week (weekends)

I also lift weights (heavy) three times a week.

But I am still eating crap at least once a day..... which really pisses me off.  Oh and red wine Fri. Sat. and Sun.  a lot of red wine.... Not good for the waist line.

So yeah.  great advice from me to you = not much.

Offline Acadian Rider

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Re: Talk to me about running
« Reply #34 on: September 18, 2016, 05:37:33 PM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds.

Big improvement over your 1st one.  Contrats! 


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Re: Talk to me about running
« Reply #35 on: September 19, 2016, 05:51:41 AM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds.

Big improvement over your 1st one.  Contrats!
Thanks! This one had 160ft of elevation change, but it was all paved. If I was 60 I would have RULED!  :rolf:

So another question for everyone, I'm now getting curious about HR's. What does everyone use and/or recommend. Something that plays nice with the MapMyRun+ app would be ideal. Do you need to have a chest strap thingy, or is there a watch style one that works pretty well? Chest strap doesn't look fun, and I don't think I could get resting HR's without wearing it all the time.  :crazy:
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Re: Talk to me about running
« Reply #36 on: September 19, 2016, 05:55:23 AM »
I'm contemplating a 10K Halloween  run at the beach, but I haven't even done a 5K yet.

Do it! 5k's are no pressure, and a lot of people walk them, so you get the fun of passing them.  ;) Except some of those mom's pushing big wheel strollers. What the ...  :confused:
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Re: Talk to me about running
« Reply #37 on: September 19, 2016, 06:03:53 AM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds.

Big improvement over your 1st one.  Contrats!
Thanks! This one had 160ft of elevation change, but it was all paved. If I was 60 I would have RULED!  :rolf:

So another question for everyone, I'm now getting curious about HR's. What does everyone use and/or recommend. Something that plays nice with the MapMyRun+ app would be ideal. Do you need to have a chest strap thingy, or is there a watch style one that works pretty well? Chest strap doesn't look fun, and I don't think I could get resting HR's without wearing it all the time.  :crazy:

I found a Scoche arm band HRM that's ANT+ and it pairs easily to either my Garmin Vivofit2, Garmin Tactix, or directly to MapMyRun on my Samsung S5.  I wear it on my arm just below my elbow.  It works well and is pretty low profile.

The other option is one on of many activity\step monitors with built-in HRM. 

Offline canduc

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Re: Talk to me about running
« Reply #38 on: September 19, 2016, 06:08:17 AM »



Thanks! This one had 160ft of elevation change, but it was all paved. If I was 60 I would have RULED!  :rolf:



I went to the 6k on Toronto Island thinking , a small race at a fun location, unusual distance, and my first race since turning 60, Podium......

Looking around there seemed to be a lot of extremely fit looking greybeards. Ran a 33:21 6k  ( 27:33 5k pace ) and came in 13th of 15 in M60-69. Turned out it counted towards points in the regional Masters Running Series!!!
Fred

Online Max Wedge

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Re: Talk to me about running
« Reply #39 on: September 19, 2016, 07:07:13 AM »
Congrats! There are some very fit 50's and 60's gray beards. 27:33 is a great pace! for 5k!  :hail:
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Offline Mr. Whippy

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Re: Talk to me about running
« Reply #40 on: September 19, 2016, 09:04:37 AM »
Good job both (all) of you!  Most importantly, keep at it!  Improving times are great, but staying healthy and active are the real goals. :)

Online radon222

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Re: Talk to me about running
« Reply #41 on: September 19, 2016, 09:08:08 AM »
Whatever I am doing, it's working. 

I was not looking forward to getting on the scale this morning after a week of eating out and road food.  But it wasn't as bad as I thought it was going be   ;D

Online Max Wedge

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Re: Talk to me about running
« Reply #42 on: September 19, 2016, 10:04:21 AM »
Good job both (all) of you!  Most importantly, keep at it!  Improving times are great, but staying healthy and active are the real goals. :)

and earning alcohol calories!  :beerchug:
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Offline Mr. Whippy

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Re: Talk to me about running
« Reply #43 on: September 19, 2016, 10:46:58 AM »
Good job both (all) of you!  Most importantly, keep at it!  Improving times are great, but staying healthy and active are the real goals. :)

and earning alcohol calories!  :beerchug:

Some days, it's the only motivator...

Offline Acadian Rider

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Re: Talk to me about running
« Reply #44 on: September 20, 2016, 04:26:44 PM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds.

Big improvement over your 1st one.  Contrats!
Thanks! This one had 160ft of elevation change, but it was all paved. If I was 60 I would have RULED!  :rolf:

So another question for everyone, I'm now getting curious about HR's. What does everyone use and/or recommend. Something that plays nice with the MapMyRun+ app would be ideal. Do you need to have a chest strap thingy, or is there a watch style one that works pretty well? Chest strap doesn't look fun, and I don't think I could get resting HR's without wearing it all the time.  :crazy:

I ran my 1st race since 2008 in August just past.  It was a 5k race that I did in 29:36 which was good for 5/12 in the 60-69 category.  The top guy in that category did it in 20:21.  I'll never get close to him but I think that I can improve a little bit on my time.  I am slowly getting back to my ideal running weight with another 20 lbs to go.   

Offline Mr. Whippy

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Re: Talk to me about running
« Reply #45 on: September 20, 2016, 04:34:19 PM »
2nd official 5k, about 500 people ran. I did a 30:44, 5th overall for 50-59 year olds.

Big improvement over your 1st one.  Contrats!
Thanks! This one had 160ft of elevation change, but it was all paved. If I was 60 I would have RULED!  :rolf:

So another question for everyone, I'm now getting curious about HR's. What does everyone use and/or recommend. Something that plays nice with the MapMyRun+ app would be ideal. Do you need to have a chest strap thingy, or is there a watch style one that works pretty well? Chest strap doesn't look fun, and I don't think I could get resting HR's without wearing it all the time.  :crazy:

I ran my 1st race since 2008 in August just past.  It was a 5k race that I did in 29:36 which was good for 5/12 in the 60-69 category.  The top guy in that category did it in 20:21.  I'll never get close to him but I think that I can improve a little bit on my time.  I am slowly getting back to my ideal running weight with another 20 lbs to go.   

So, if you haven't been running in the sub 8 minute mile range in the last 10 years (assuming you're in your mid 50's) don't consider sub 24 minute 5k's as a reasonable goal.  As you age, maximum heart rate drops.  When you close in on 85% of max heart rate, you're basically at your max for any significant distance.

I'm not saying it's impossible, but you're fighting a huge uphill battle (and put yourself at greater risk of cardiac injury--if you haven't been checked for coronary artery disease).  Again:  Be smart.  There are no prizes worth injuring yourself.

Offline Acadian Rider

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Re: Talk to me about running
« Reply #46 on: September 20, 2016, 07:06:07 PM »
I'm not sure to whom the last post from Mr. Whippy is addressed.  I am last in the quote.  If it is addressed to me, nowhere do I say that I have a 24 minute goal for a 5k at my age.  I am now 60 as shown in my profile.

 

 


Offline Mr. Whippy

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Re: Talk to me about running
« Reply #47 on: September 20, 2016, 07:44:26 PM »
I'm not sure to whom the last post from Mr. Whippy is addressed.  I am last in the quote.  If it is addressed to me, nowhere do I say that I have a 24 minute goal for a 5k at my age.  I am now 60 as shown in my profile.

 

My comment was really only directed in a general sense.  Lots of guys think that they can train up like they did when they were in their 20s or 30s when they're in their 50's.  A few can, but most end up with injuries (that don't heal quickly) and generally have a negative experience.  Just keep on keeping on is the best strategy imo.

Offline Acadian Rider

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Re: Talk to me about running
« Reply #48 on: September 21, 2016, 10:30:18 AM »
I'm not sure to whom the last post from Mr. Whippy is addressed.  I am last in the quote.  If it is addressed to me, nowhere do I say that I have a 24 minute goal for a 5k at my age.  I am now 60 as shown in my profile.

 

My comment was really only directed in a general sense.  Lots of guys think that they can train up like they did when they were in their 20s or 30s when they're in their 50's.  A few can, but most end up with injuries (that don't heal quickly) and generally have a negative experience.  Just keep on keeping on is the best strategy imo.

I completely agree with you. 

For long time runners like me, it is hard to accept that you are slowing down and that you can’t do the same training that you used to do. 

Running 5k races was never a race distance that I ran during my first years running. I started in 1982. First of all, there were only a handful of them in my home Province and the distance wasn’t long enough for me. I did run a handful with my best official time being 20:12 but never ran one at my peak. I remember being disappointed that I could not get under 20 minutes given the fact that I had gone under 20 minutes for the first 5k in 10k races before. 

In 2008 at age 52, I ran my last official 5k race prior to the 5k I ran last month.  My time in 2008 for that 5k was 24:42.  My time for last month’s race was 29:36 as stated previously.  Considering that I am still 20lbs over my ideal running weight, I think I can do slightly better but I know that a sub 25 is not possible. I can see going high 27. 

After I turned 60 this year, I got motivated to increase my mileage to do some races again. Since 2008 I had stayed off the track and basically jogged 5k – 6k 3 times per week. 

Here’s what’s different now from what it was when I raced 10ks and marathons. 

I never run two days in a row and I only do one speed session on the track per week.

Before starting to go on the track again in the spring, I used to do some hill work to gain some strength.  My first track sessions were 200m repeats and I did two track sessions per week while increasing the repeat distances.

This time around, I did not and will not do hill repeats. I started my track sessions with in August with 400m repeats at 2:15 each (9 minute mile pace).  I now go a little faster (2:08-2:10).  During my last track session last week I did 8 x 600m (3:18 / 3:13 / 3:15 / 3:13 / 3:13 / 3:10 / 3:11 / 3:12) with a proper warmup and cooldown.  I now want to go to 800 m repeats but that makes me nervous. I am always scared of pulling my right hamstring that has given me problems in the past when I overdid it. It is now a question of how much a 60 year old body can take, especially one that is not built to be an elite runner.

I used to do one long run per week and I now do one longer run per week. I am now increasing the distance of that longer run slowly compared to what I did before.

On the other hand, someone like Max Wedge who started running late can expect to keep improving for a while with proper training. 

I was talking to someone who went to the same high school as me last night.  He started running after he retired at 60. He is now 62 and just qualified for the Boston Marathon with a 3:47. 

           



Offline Mr. Whippy

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Re: Talk to me about running
« Reply #49 on: September 21, 2016, 10:50:58 AM »

I was talking to someone who went to the same high school as me last night.  He started running after he retired at 60. He is now 62 and just qualified for the Boston Marathon with a 3:47. 

         

That's amazing.  I know there are people who do it, but it's the exception.  Like you, I have a hamstring that has to be babied--old climbing injury.

The thing that I've found to be the biggest help has been changing my stride/cadence.  I now run with a shortened stride with high cadence.  It decreases the maximum impact forces and is slightly protective in the case of mis-steps.  I ran a 22:30 5K at age 52 with this approach.