Today, we’re starting a new chapter in our famous Friday discussion threads, which have long been one of my (and many of your) favorite parts of this newsletter — I always love hearing from you, chatting with you and hanging out on Fridays like we’re at a coffee shop, catching up.
So I thought I’d throw out this to you: have a question, or a problem, or a challenge, that you’d like some answers to, or even just the start of an answer to?
No matter what it is, I’d bet there are plenty of others here who’ve been through the same thing, or something similar, and would be more than willing to help out.
When -- meaning, at what age -- did you start to think differently about your fitness, what you *can* do, and what you *should* be doing? What I mean is, did you start thinking more about strength training at a certain age (if you hadn't always done it)? When did you start paying more attention to what you eat, or change your diet in a more or less permanent way?
I never thought of strength training until my mid-70s when I stopped playing hockey as a cross training for running. The hockey gave me very strong quads, but when I quit, I realized I needed to do strength exercises to keep my quads strong. Worked very well - never had a knee problem with strong quads.
My diet also changed about the same time - I used to be able to eat anything and not gain weight - from my late 60s to now in my mid-80s. Since I don't run 80-100 miles a week and my speed has dropped significantly, I have to limit my intake and also eat healthier. I found the ideal weight for my body and try to keep it at that level. Any more and I feel sluggish - any less and I don't feel good.
Sorry, got distracted - I meant to add more. The heavy weeks were 5-6 weeks prior to a marathon. Post marathon average was 40 miles per week. I ran my last marathon when I was 65 (Marine Corps in 2005). Just do 1/2 marathons now and run only 20 - 35 miles per week.
When I was 41, I weighed 191 and had “dunlop disease”. A work associate’s mild heart attack scared me enough to get me to start exercising more and laying off the junk food and months later I had dropped 20 pounds and FELT BETTER! Admittedly, I regained the wait twice more in the 90s before finally changing my lifestyle (exercise and eating habits) for good in 1999 (age 49 1/2). Swimming and walking took me to 2008 (and age 48), then I started what I affectionately call “this half-marathon nonsense”, adding jogging to my exercise routine. I never thought about upper-body workouts since yard work provided me plenty of that in our house that we have lived in for 48 years.
I’ve “exercised” in group classes for more than a decade. It was limited to a couple times a week, and I hated it all. No one likes burpees. It is a sign of mental instability if you like burpees. When Covid happened, I was saved from the group classes, but I need to exercise, so we bought a treadmill with the iFit programming. I thought I would walk, but after a month of walking, I began to run. The impact on my health was tremendous. I felt better. I slept better. My digestive tract was improved. My stress was reduced. I lost about twenty-five pounds, and I kept it off. Best of all, I was happier. Regarding diet, we always cook from ingredients (not boxes), so diet has remained the same, although I adjusted my intake of sugared drinks, which also helped with weight reduction. Happy Friday.
I started paying attention to what I ate at age 12. After my son was born and I developed an autoimmune thyroid disease, I had to rethink fitness entirely. It took years to figure out the nutrients and medication combo to get me on the road again, but I can now run half marathons. Fulls are no longer an option.
In my forties I started thinking seriously about how I SHOULD be lifting weights. Weight training never gives me the same emotional benefit as running, but it’s easier on my body and my physique responds better to it than it does to running. I will run as long as my body is good to, but started to run less and lift more in my 45th year.
I'll turn 60 in January. I've struggled with cramps and calf strains for the last 20 years. I've tried everything from Physical therapy to Potassium. Magnesium, pickle juice, mustard, you name it. The calf strain will usually happen 4 miles in or more and is more likely if I'm doing speed work. The biggest challenge is knowing when it's good enough to get back at it. Inevitably I try to start back too soon and reinjure it. I'll feel nothing and then...Ping! I roll out every day and do a reasonable job of stretching. I don't think it's dynamic warm up, because it happens several miles in. I suppose it's all part of a larger topic, which is how hard can I train without constant injuries, but it sure is frustrating.
Thanks. I'd love to find the magic elixir that allows me to train harder more often. These calf tweaks are a lot lie Tequila. You don't know you had too much until it's too late. Or at least that's what I hear. I'm not much of a drinker. :)
Jim, I am 59, and I have not run a half-marathon when my calves did not have spasms. Luckily for me, it’s only been in the 12th and 13th miles. My wife is a physical therapist, and she has gotten me a foam mat (a couple inches thick), and has me doing squats and one-leg knee bends on the mat. It’s is very difficult, but I can see noticeable difference in the long runs regarding fatigue. Especially when I have a hill to climb. I have not run 12 miles more since the last half, so I won’t know until October 19 if the exercises have shed me of the spasms. Nothing is more embarrassing than running thirty feet, stopping and stretching the calf, runnjng another thirty feet, etc. at the finishing line.
I just read about a condition called “compartment syndrome” and many runners experience it during a run but well into their distance. There isn’t a lot reported on it yet as runners assume the cramping in legs has to do with some form of imbalance in their fluids or food intake. The article mentioned a surgery that can be done to reduce the inflammation/pressure and those who have the surgery say it’s well worth it afterwards. Something for you to look into with your PCP.
That's a great question... I don't take any supplements, and prefer to be really cautious about them -- there are *so* many of them out there, and I couldn't begin to know how to evaluate them. But I'd be interested to hear what others have to say.
I take branched chain amino acids during the latter half of my menstrual cycle after long runs to help with muscle tissue preservation and am planning on beginning creatine the next time I place a supplement order as there’s a lot of research showing it’s beneficial for the aging brain as well as muscle and dementia runs in both sides of my family.
I’m assembling my 2025 half marathon race calendar and found a race in Central Florida (Colt Creek) … it’s a trail race. I’m a 3-hr/15-minute jogger-walker. Can I “get away” with wearing my Brooks Adrenalines, my street race shoe, for this race?
Dave, In terms of terrain I’m going to say Yes. I ran out there last year (not an event just a mid week run) As I recall, the trails are pretty tame, not rocky, not too rooty. The only thing that could be an issue is some areas get pretty muddy if there’s been recent rain. When I ran there, part of the trail was closed due to mud, so maybe race event would be re routed.
If the trail isn’t super technical (and looking at the race, it seems like it may not be), you may be able to get away with using regular road shoes. But if there’s a chance it might be muddy, I’d definitely use trail shoes for added traction.
As someone whose mind is a lot younger than his body, I say: get your strength training locked. Otherwise, you’ll write this comment sooner or later haha.
How do you balance running with other sports? How many times a week do you run vs how many times do you do another sport? How do you keep yourself from tiring out while making improvements?
Well, I've never changed my diet. . . always gotten things from the Farmer's Market or by growing most of it myself. Processed foods in boxes--forget them. What we eat is made at home. . . from scratch. (You're right, Dave--Brownies can be the exception--though I've finally found a recipe that is just as delicious without eggs!) Strength training. . . never done it. . .yoga, yes, since I was 22 years old.
However,"fitness" never entered into my thinking until almost 3 years ago when I was 74. Up until then, I ran half marathons regularly. Age then becomes the problem. . . can't dial it back! Now that I am 77, balance seems to be the main thing to concentrate on. You wouldn't think it would ever have such far reaching effects, but it does--on everything!! So, back to square one. I've started on my Hatha Yoga again. Use a rebounder, which I enjoy because it involves movement. I have a bunch of balance exercises that I "should" be doing. Helpful hint. . . keep practicing balance. It goes faster than you think! If I can keep this routine going, I may be able to do a half marathon by November. . . we shall see!
Colder and clear here in the PacNW. . . is it summer yet? :)
I'll go first! 😀
When -- meaning, at what age -- did you start to think differently about your fitness, what you *can* do, and what you *should* be doing? What I mean is, did you start thinking more about strength training at a certain age (if you hadn't always done it)? When did you start paying more attention to what you eat, or change your diet in a more or less permanent way?
How did that work for you?
I never thought of strength training until my mid-70s when I stopped playing hockey as a cross training for running. The hockey gave me very strong quads, but when I quit, I realized I needed to do strength exercises to keep my quads strong. Worked very well - never had a knee problem with strong quads.
My diet also changed about the same time - I used to be able to eat anything and not gain weight - from my late 60s to now in my mid-80s. Since I don't run 80-100 miles a week and my speed has dropped significantly, I have to limit my intake and also eat healthier. I found the ideal weight for my body and try to keep it at that level. Any more and I feel sluggish - any less and I don't feel good.
How many miles a week were you running at your peak?
My peak was in my late 40s and early 50s - average was 70 miles/week.
Sorry, got distracted - I meant to add more. The heavy weeks were 5-6 weeks prior to a marathon. Post marathon average was 40 miles per week. I ran my last marathon when I was 65 (Marine Corps in 2005). Just do 1/2 marathons now and run only 20 - 35 miles per week.
When I was 41, I weighed 191 and had “dunlop disease”. A work associate’s mild heart attack scared me enough to get me to start exercising more and laying off the junk food and months later I had dropped 20 pounds and FELT BETTER! Admittedly, I regained the wait twice more in the 90s before finally changing my lifestyle (exercise and eating habits) for good in 1999 (age 49 1/2). Swimming and walking took me to 2008 (and age 48), then I started what I affectionately call “this half-marathon nonsense”, adding jogging to my exercise routine. I never thought about upper-body workouts since yard work provided me plenty of that in our house that we have lived in for 48 years.
I’ve “exercised” in group classes for more than a decade. It was limited to a couple times a week, and I hated it all. No one likes burpees. It is a sign of mental instability if you like burpees. When Covid happened, I was saved from the group classes, but I need to exercise, so we bought a treadmill with the iFit programming. I thought I would walk, but after a month of walking, I began to run. The impact on my health was tremendous. I felt better. I slept better. My digestive tract was improved. My stress was reduced. I lost about twenty-five pounds, and I kept it off. Best of all, I was happier. Regarding diet, we always cook from ingredients (not boxes), so diet has remained the same, although I adjusted my intake of sugared drinks, which also helped with weight reduction. Happy Friday.
"It is a sign of mental instability if you like burpees." I get it! 🤣
We, too, cook from scratch. Admittedly, we still use box mixes when making brownies or lemon bars for special occasions.
I started paying attention to what I ate at age 12. After my son was born and I developed an autoimmune thyroid disease, I had to rethink fitness entirely. It took years to figure out the nutrients and medication combo to get me on the road again, but I can now run half marathons. Fulls are no longer an option.
In my forties I started thinking seriously about how I SHOULD be lifting weights. Weight training never gives me the same emotional benefit as running, but it’s easier on my body and my physique responds better to it than it does to running. I will run as long as my body is good to, but started to run less and lift more in my 45th year.
I'll turn 60 in January. I've struggled with cramps and calf strains for the last 20 years. I've tried everything from Physical therapy to Potassium. Magnesium, pickle juice, mustard, you name it. The calf strain will usually happen 4 miles in or more and is more likely if I'm doing speed work. The biggest challenge is knowing when it's good enough to get back at it. Inevitably I try to start back too soon and reinjure it. I'll feel nothing and then...Ping! I roll out every day and do a reasonable job of stretching. I don't think it's dynamic warm up, because it happens several miles in. I suppose it's all part of a larger topic, which is how hard can I train without constant injuries, but it sure is frustrating.
Exactly! What is that Goldilocks place, the threshold where you're doing enough but not too much? Great question.
Thanks. I'd love to find the magic elixir that allows me to train harder more often. These calf tweaks are a lot lie Tequila. You don't know you had too much until it's too late. Or at least that's what I hear. I'm not much of a drinker. :)
Jim, I am 59, and I have not run a half-marathon when my calves did not have spasms. Luckily for me, it’s only been in the 12th and 13th miles. My wife is a physical therapist, and she has gotten me a foam mat (a couple inches thick), and has me doing squats and one-leg knee bends on the mat. It’s is very difficult, but I can see noticeable difference in the long runs regarding fatigue. Especially when I have a hill to climb. I have not run 12 miles more since the last half, so I won’t know until October 19 if the exercises have shed me of the spasms. Nothing is more embarrassing than running thirty feet, stopping and stretching the calf, runnjng another thirty feet, etc. at the finishing line.
Thx Greg!!
I just read about a condition called “compartment syndrome” and many runners experience it during a run but well into their distance. There isn’t a lot reported on it yet as runners assume the cramping in legs has to do with some form of imbalance in their fluids or food intake. The article mentioned a surgery that can be done to reduce the inflammation/pressure and those who have the surgery say it’s well worth it afterwards. Something for you to look into with your PCP.
Very interesting. I really appreciate the heads up. I'll do dinner additional research and see if this matches my condition.
What supplements if any do you recommend to help with Athletic performance?
That's a great question... I don't take any supplements, and prefer to be really cautious about them -- there are *so* many of them out there, and I couldn't begin to know how to evaluate them. But I'd be interested to hear what others have to say.
I also take electrolytes in my water during the summer months - makes a huge difference for new in keeping stamina and staying hydrated
I take branched chain amino acids during the latter half of my menstrual cycle after long runs to help with muscle tissue preservation and am planning on beginning creatine the next time I place a supplement order as there’s a lot of research showing it’s beneficial for the aging brain as well as muscle and dementia runs in both sides of my family.
I’m assembling my 2025 half marathon race calendar and found a race in Central Florida (Colt Creek) … it’s a trail race. I’m a 3-hr/15-minute jogger-walker. Can I “get away” with wearing my Brooks Adrenalines, my street race shoe, for this race?
I would personally train with trail running shoes as a half marathon is still a pretty long race! Trail runners have more traction and thicker soles
Thanks … will plan a trip to my local running store.
I am about the same pace as you and find for a 1/2 marathon the Brooks Beast is more supportive than the Adrenaline for that period of time.
Thanks … will let it k into those shoes
Dave, In terms of terrain I’m going to say Yes. I ran out there last year (not an event just a mid week run) As I recall, the trails are pretty tame, not rocky, not too rooty. The only thing that could be an issue is some areas get pretty muddy if there’s been recent rain. When I ran there, part of the trail was closed due to mud, so maybe race event would be re routed.
Thanks, Stacy. Will keep the community posted.
If the trail isn’t super technical (and looking at the race, it seems like it may not be), you may be able to get away with using regular road shoes. But if there’s a chance it might be muddy, I’d definitely use trail shoes for added traction.
Thanks … another response suggested Brooks Beast … I have a game plan!
As someone whose mind is a lot younger than his body, I say: get your strength training locked. Otherwise, you’ll write this comment sooner or later haha.
How do you balance running with other sports? How many times a week do you run vs how many times do you do another sport? How do you keep yourself from tiring out while making improvements?
Well, I've never changed my diet. . . always gotten things from the Farmer's Market or by growing most of it myself. Processed foods in boxes--forget them. What we eat is made at home. . . from scratch. (You're right, Dave--Brownies can be the exception--though I've finally found a recipe that is just as delicious without eggs!) Strength training. . . never done it. . .yoga, yes, since I was 22 years old.
However,"fitness" never entered into my thinking until almost 3 years ago when I was 74. Up until then, I ran half marathons regularly. Age then becomes the problem. . . can't dial it back! Now that I am 77, balance seems to be the main thing to concentrate on. You wouldn't think it would ever have such far reaching effects, but it does--on everything!! So, back to square one. I've started on my Hatha Yoga again. Use a rebounder, which I enjoy because it involves movement. I have a bunch of balance exercises that I "should" be doing. Helpful hint. . . keep practicing balance. It goes faster than you think! If I can keep this routine going, I may be able to do a half marathon by November. . . we shall see!
Colder and clear here in the PacNW. . . is it summer yet? :)
Unrelated to the thread but had to share … https://www.cnn.com/2024/09/20/Sport/elena-congost-paralympics-marathon-disqualification-spt-intl/index.html?cid=ios_app … I know “rules are rules.” but this is nuts.