04-09-2012, 07:15 PM

Ran 3.5 miles yesterday . . . no dogs!

04-09-2012, 09:46 PM

Originally Posted by Razormac

Ran 3.5 miles yesterday . . . no dogs!

Wow that's great that you are still running. Unfortunately I can't cause I have shin splints now. >_>" Been swimming since the weather has been so nice lately in SolCal and doing weight training.

Can't remember the last time since I had pecks. >_>" I was and still am a scrawny looking kid.

04-10-2012, 10:49 AM

Originally Posted by CrimsonRequiem

Wow that's great that you are still running. Unfortunately I can't cause I have shin splints now. >_>" Been swimming since the weather has been so nice lately in SolCal and doing weight training.

Can't remember the last time since I had pecks. >_>" I was and still am a scrawny looking kid.

Swimming is GREAT exercise, but I'd rather chance the dogs rather than sharks . . .

04-29-2012, 02:44 PM

Ran a decently long run today (5.3 miles), the first over 5 miles since I injured my ankle. Things went well though slow and had no problems with dogs or ankles.

04-29-2012, 03:41 PM

Originally Posted by Razormac

Ran a decently long run today (5.3 miles), the first over 5 miles since I injured my ankle. Things went well though slow and had no problems with dogs or ankles.

That sounds AWESOME. I bet it felt good to break the "5 mile barrier"...and great that there were no issues with the ankle!

I know that it's probably starting to get "warm" down your way as well...so that can always be a factor when it comes to slowness (at least it is for me).

- Nick

04-29-2012, 04:14 PM

Originally Posted by pigoo3

That sounds AWESOME. I bet it felt good to break the "5 mile barrier"...and great that there were no issues with the ankle!

I know that it's probably starting to get "warm" down your way as well...so that can always be a factor when it comes to slowness (at least it is for me).

- Nick

Jul Aug and Sep are definitely challenging. It usually around 100 (or above) when I run then, so slow and easy is the name of the game.

07-09-2012, 04:35 PM

About 2 months ago I backed off on distance and began doing mainly explosive type running (basically intervals). Total distance covered would be around 1 1/2 to 2 miles, with several short stretchs of near max effort/speed, with slow trot in between to recover.

I did this for a couple of reasons, primarily because I still wasn't fully satisfied with the way my ankle was recovering and because of research I had seen on Testosterone and running.
Bottomline was long steady distance tended to suppress Testosterone and sprinting, jumping and other explosive movement tended to increase serum Testosterone. And, as anyone knows who at all follows sports, Testosterone promotes healing and muscle growth.

My results have been mixed.
1) Ankle has definitely improved. I am able to drive off of it while running, whereas before I tended to treat my injured leg somewhat like a prosthetic limb
2) My base line speed has improved quite a bit (as would be expected)
3) Unfortunately, I am now nursing a plantar strain (fascitis) so my distance and speed are both down at the moment.

My plan is to resume speed work when I am able, but start including some longer slow running days in between to rebuild my base and hopefully avoid reagravating my foot.

07-09-2012, 05:25 PM

I'm a former Infantryman, that really doesn't mean anything other than I used to run twice a day except for Thursday which was ruck day. I absolutely shredded my right ankle in '04 in Afghanistan the doctors gave me 5 years on the repaired ankle it's now 8 years later and it finally needs replaced.

Sprints/intervals are great for health but lousy for joint health. If I were you I'd go back to slow steady state running, I ran the Army 10 miler in '05 after needing 7 screws and 3 pins to put my ankle back together. unfortunately I don't even have a cool story or a Purple Heart.

07-09-2012, 05:43 PM

Originally Posted by Razormac

About 2 months ago I backed off on distance and began doing mainly explosive type running (basically intervals). Total distance covered would be around 1 1/2 to 2 miles, with several short stretchs of near max effort/speed, with slow trot in between to recover.

I did this for a couple of reasons, primarily because I still wasn't fully satisfied with the way my ankle was recovering and because of research I had seen on Testosterone and running.

I was wondering what was up...since I hadn't seen an update in a while. Too bad about the ankle.

We've discussed this before...and my suggestion is strength & flexibility exercises. I've had way too many injuries (and thus practice following my own advice)...and ultimately many recovery success's...to not be doing something right!

The tough part is someone needs to be religious about the strengthening & flexibility exercises. Design a program...then don't miss a day!

A runner (me) doesn't get to be almost 50 years old...training, racing, and pushing the envelope like a 25 year-old (that includes racing times)...and not encounter some issues.

- Nick

p.s. Of course there may be some unmentioned issues here...that could factor into the recovery process.

07-09-2012, 06:13 PM

Actually my injured ankle has seen about a 100% improvement from this regimen. I had already been and continue to do stretching and flexibility. What wasn't happening was getting the tendons/ligaments to tighten up like they needed to.
That seems to be working well; my plantar fascia problems are with my previously good leg.
I caught it early, so I expect to be back in full gear fairly soon. Still, for now I'm only running every other day, plus massages, plus gentle stretching.

07-09-2012, 06:35 PM

Ooh...ok...I guess I misread things...and thought that the ankle was still having problems! When you mentioned this:

Originally Posted by Razormac

...I did this for a couple of reasons, primarily because I still wasn't fully satisfied with the way my ankle was recovering...

...I thought that the ankle was still having issues.

So the planter fasciitis in the other foot is the only problem?...if so great...that can be taken care of!

I'm still a big fan of the cardio over the explosive stuff. I know that you explained things here:

Originally Posted by Razormac

Bottomline was long steady distance tended to suppress Testosterone and sprinting, jumping and other explosive movement tended to increase serum Testosterone. And, as anyone knows who at all follows sports, Testosterone promotes healing and muscle growth.

The risk with explosive movements is (especially in older athletes)...the explosive movements can cause lots of injuries (possibly the planter fasciitis pull). I'm thinking...the risk of injuries from the explosive exercises is MUCH greater than the benefits of improved healing from the improved serum testosterone.

"Food for Thought"...how many almost 50 year-old men are out there that are still capable of running 2:49 for the marathon (and possibly faster)! "Someone" must be doing something right!

I'm going to stop preaching now!

- Nick

07-09-2012, 06:52 PM

Originally Posted by pigoo3

The risk with explosive movements is (especially in older athletes)...the explosive movements can cause lots of injuries (possibly the planter fasciitis pull). I'm thinking...the risk of injuries from the explosive exercises is MUCH greater than the benefits of improved healing from the improved serum testosterone.

Absolutely that is what got my plantar fascia, was trying to watch it and not push too hard, but I'm not good at that.
The improved healing was only one issue; for almost a year I had been on BP meds and wasn't pleased about that. Doing research on the med I found that it inhibited Aldosterone, which then lead me to research on running and Aldosterone and thence to Testosterone and running.
Though I am doing quite well I can tell you that for a man pushing sixty, declining testosterone levels becomes a concern. So, my experiment was started with three goals
1) Get my ankle better (seems to be working)
2) Get off the BP med (also seems a success-BP is normal and haven't had a pill in two months)
3) Boost energy, libido etc associated with improved Testosterone levels

This last one is trickier to evaluate short of blood tests. I feel like it helps, and it certainly hasn't hurt.

"Food for Thought"...how many almost 50 year-old men do think are out there that are still capable of running 2:49 for the marathon!

I'm going to stop preaching now!

- Nick

Congrats!
Very good time.
I've never raced more than ten miles, and my best pace wasn't much faster than that (6:15/mile for 10 miles) 25 years ago.
Honestly, I would be ecstatic right now to do a 5K in the low twenties.

07-09-2012, 07:18 PM

Originally Posted by Razormac

...declining testosterone levels becomes a concern.

All those stupid TV commercials don't help either!!!

Originally Posted by Razormac

2) Get off the BP med (also seems a success-BP is normal and haven't had a pill in two months)

This is where it would be nice to get some nice consistent running in...burn the calories, lose any desired weight...and get that BP into as "happy" a zone as possible (and possibly get off the meds.)!!!

- Nick

07-09-2012, 07:26 PM

Originally Posted by Razormac

Congrats!
Very good time.
I've never raced more than ten miles, and my best pace wasn't much faster than that (6:15/mile for 10 miles) 25 years ago.
Honestly, I would be ecstatic right now to do a 5K in the low twenties.

Good to see you back here mate. Missed ya for a cpl of months. I too wish i could do a 5km in low 20's now. My quickest time while serving was 18:40 and i was stoked at that. My Troop Leader Mark Brewer is one bloke i will never forget pushing me to that, when he does a high 16's then runs back out pushing us I Hated him at the time lol

07-09-2012, 08:15 PM

Originally Posted by TattooedMac

Good to see you back here mate. Missed ya for a cpl of months. I too wish i could do a 5km in low 20's now. My quickest time while serving was 18:40 and i was stoked at that. My Troop Leader Mark Brewer is one bloke i will never forget pushing me to that, when he does a high 16's then runs back out pushing us I Hated him at the time lol

Thanks, Brent.
Yeah, been keeping a low profile but figured I ought to check in.