Hello Everyone! Thank you for the warm welcome. I am so glad I chimed in and joined the group. Looking forward to learning from everyone.

Tomorrow is Hill Training day. I usually run our parking garage up and down until I reach my distance. We get up and run early before everyone starts leaving for work. Tomorrow I am off ... WoooHoooo, so plan to drive to the park, trail runs along the bayou and there are many steep grades and rolling hills. Very wooded so I don't go alone and especially in the dark! That's why I run the parking garage... hills are where you find them. Need to kick out a 7 miler tomorrow...looking forward to watching the world wake up! Anyone else here run parking garages?

Shoes: Just switched from Nike to Asics. I actually love the new shoe. My foot measured larger this time. I was already a full size up from my regular shoe size.  Yikes!  it's true, my foot changed with the distance and frequency of running. They sold me oars with the shoes... they are like boats!

I have read some of the conversation thread about heart rate. This is something I have not done... calibrated my heart rate... at least not by the text book method. I know my easy pace 11 minute mile, when I can say ABC's and maintain conversation... mouth closed and breathing through nose the whole time....sight seeing as I run... naming all the birds etc....  When I kick it up a notch I can still talk but not as easily and I notice I tend to have my mouth open a bit when I breath. I am comfortable and run at 10 min pace. When I go faster, feels like I glide along but the breathing is labored and my form suffers a bit, I do catch it and make corrections.... when I am at 9 or faster pace. From what I have been reading the Heart Rate devices are not that accurate... I was thinking about getting one and trying it out, but now I'm having second thoughts.

Next week I head to Florida to be with my family. Can't wait to be home and get some beach runs in.

y'all  have a wonderful July 4th!

Kim, welcome!! I LOVE your parking ramp idea!! It sounds like the perfect solution for a morning workout before a hot and humid day downtown. It's outside but under cover; it's challenging but predictable. And, cement is cool in the mornings. I work downtown and need to get my runs in early if I want to be outside so I've got to try it!

Marie, thanks for your HR details. They're very useful as a benchmark for my age range. Your lifestyle sounds more active than mine and I'm betting you weigh a lot less (am 155) so these might be factors but it makes me wonder why my HR is at 140 when I run a 2:1 ratio with 12 mm: 17 mm speeds. It all seems too slow and I'd love to push harder but worry about injury since I've been told I'm pushing too hard already. Last race the weather was hot so I used a 1:1 ratio and let myself go the speed of the race since I was going to be walking so much. Turns out I spend a lot of time running 9-10 mm when I don't regulate and I'd love to get to the point that I could stop holding myself back. I've been as high as 150 HR with just fast walking so...? Going to cardiologist soon and if he clears me, I'm making a big push.

My metabolism decided to wake up recently and I'm slowing losing weight. Today is my first official day with a healthy BMI. WhooHoo!! Worried that I'll gain. Also, saw a pic from the last race and hated how old and overweight I looked. Am dealing with Mom's terminal state; we don't know how long she'll be conherent, etc. and difficult relationship stress at work so reality makes joy a challenge these days. Ran 3.5 yesterday and if felt like 6. Wondering if I've lost a lot of endurance. Time to start training again for fall HMs and need motivation. Am not organized or excited yet, just worried. I guess that's a beginning.

Happy 4th to all! Enjoy your runs and races!!  

Hi everyone,  50+

I am 62.5 years young and started running 2 yrs ago after 30+ yrs of  not running.  Ran decathalon in college and continued to run until early 30's.  Presently running 3-4 days/wk , intervals, tempo,and long runs totaling 20 mi/wk.  Mastered 20 5K's this past year with a pr of 22:58.  Presently training to break 22:00 5K over the next 4 months..  Running more than 20+ mile/wk usually ends in injury for me.  My training now is at shorter distances/day but at a much faster pace.  I also found that training every other day allows my body to recover faster.

Adidas Micoach Pacer has worked very well for me.  I program my own training and use micoach training schedules also.  Nike + GPS watch helps keep acurate distances and pace, but their internet site is usually down and not very helpful.  My  old stopwatch and marked distances are my faithful stand-by.

Ran across a book last week, "Run Less Run Faster" by Pierce, Murr, and Moss.  This is by far the best information on training I've read in years.  Plan to start their training program next week.  It's similar to how I train but more intense and slightly faster training pace.  This book covers training for 5K to Marathon.

Running has allowed me to get off BP and Cholesterol meds, lose 20lbs, and be in the best shape of my life.  I guess I've reached my most important goal! 

Dean

Dean:  Hello and a hearty welcome to our 50+ group.  We cover everything from beginning 5K'ers to experienced marathoners and, as you have probably seen from reading a few pages of posts, we're not shy about voicing our opinions and suggestions.  I think we're in every part of the country (NE Illinois for me) and we're all sharing the hot weather.  I am impressed that your running has freed you from some of your meds.  Unfortunately, my cholesterol went up even after I started running, so I'm continuing it.

Kim:  Welcome to you also.  No parking ramps in our town, but we have a variety of hill terrain.

Mary Kay:   Congratulations on reaching a healthy BMI.  I'm sad to hear that your personal life could be better, but we're all here if you need a place to vent.

Marie:  An early Happy Birthday To Youuuuuuuu!!!

Debra:  I'm glad you didn't push hard on your race today.  Yes, it is Milwaukee, so beer at any time of day is expected.  Running with your son has to be a joy.  After the recent deaths in the Chicago and other marathons, race organizers are being exceptionally careful to warn runners of adverse conditions and are adding water stops.  At my HM in Michigan in May where it was close to 80 degrees by the 9:00 start time, most of the course was in the country and the residents turned out in droves with their hoses. 

Still way too hot for me to run outdoors; it was 80 at 7AM here in the Chicago area.  Some runners thrive in this heat, but I'm the opposite.  Give me 50 degrees any day.  So, off to the health club for four miles on the track, preceded and followed by some machine work.  Home now, drinking chocolate milk.

Happy July 4th to all.  Stay hydrated and run safely.

Debra-sounds like a good way to race if it has to be in this heat.  The 5K this morning started at 84 degrees; I had hoped to stay under 30 minutes by using a 3/1 run/walk ratio, but couldn't make it.  Still satisfied, given the heat.  I was hoping for sprinklers and hoses to run through, but none of that, despite running through neighborhoods with folks on the lawn cheering us on.  That would have helped.  Only one water stop too.  There was one runner who needed ambulance assistance, but I think they just gave him fluids and cooled him, didn't hear of him being transported.

Dean- Welcome!  I just checked that book out of our library yesterday to take on vacation. It looked like it would be helpful to me, since I normally only run 3x/week.  Glad you found it helpful!  

Marie-birthday wishes next week!

Mary Kay- sorry it's a struggle right now.  Prayers going your way- persevere! 

Leaving tomorrow for SW Missouri to inter my Mom's ashes and visit my wifes best friend since childhood.  Quick trip, back by Sunday, then 5 days vacation in northern Wisconsin!  The question is, will it be any cooler by then??!!

Run strong and safe; have a blessed 4th!

Rob, sounds like you've tried everything I thought of and more. So sorry it's been such a frustrating time for you. A person can only take so much! For example, the damn mice aren't even hiding any more; they're up on the counter top. Last night I heard them push the mouse trap aside. Guess it was in their way. Grrr

Thanks for your prayers, Dan. One day at a time. Unfortunately my training is suffering and it's eating me up that I'm not on target so soon in the season. Thought I was doing speed work today, at least that was my reason for letting myself run only 2.5 m on the TM. Turns out my overall pace was,.. good grief, I hear a faint bark. Oh, thank God, it's a dog and not those damn mice. Well, anyway, my pace was slower than Sat.'s race. Of course I didn't get that info until I was off the TM and cooled down. It's balmy outside right now and I'd love to run but it's dark. I really should wait until Sat. morning but it's going to be hard. Good news, though. We had some wicked rain and it seems to be cooling a little.

Run strong and have fun, all!

What a wonderful day to run! It was a cool 65 deg this morning after a really severe storm (lots of wind damage in neighborhood and thoughout the area) w/ some good rain blew through last evening. My daughter's house had a bit of damage, but fortunately we dodged any major stuff. I started and stayed slow and steady, having to watch the debris on the road and had the best 4 miler I've had in a long, long time.  These are the runs where you just want to keep running and running. But, I knew I would run tomorrow w/ daughter so didn't want to push matters. Ankle is still tender, but with the drugstore brace, it is feeling fine.

Rob, so sorry to hear you are having so much trbl posting. Hopefully Active Support will get things cleared up for you. They had a LOT of trbl a while back and many of us got frustrated and left the site. Several haven't returned. I thought Active had it cleared up, but apparently  not for you. I appreciate your input and hope you will hang around.

Dean: Welcome!!! Congrats on the wt loss and the success in rejoining the running ranks. Sounds like you have a lot to share w/ our group.

MaryKay, I feel your pain. I too am dealing w/ aging/ailing parents. Each day brings it's challenges. A few days ago, my Mother (who has dementia) put some "eye cream" in Daddy's eye...only it wasnt' optical stuff.....it was Super Glue!!!! I just about freaked out. Fortunately, he realized something wasn't right and started immediately washing it w/ cold water. Major disaster averted.

Dan, hope you and your wife have a safe and enjoyable trip. It's good to connect w/ "old" friends, but I know it will be an emotional time for you.

Steve, stay cool my friend! Yes, 80 deg at 7 am is absurd running weather! I deal w/ it, but just s-l-o-w my pace down.  I do hit the indoor track when it is cold and rainy!  I can take the heat, somewhat, the cold ok, the wind, even the rain, but when it is cold and rainy, I draw the line and head inside!

Debra, congrats on your race and doing it w/ your son. Sounds like you had a fun time and played it smart by not pushing the pace.

OK, impt stuff:  NRR....we had a terrible tradgedy just up the lake from me over the holiday. 2 young boys were electrocuted and died while playing in the water in a marina off their houseboat.  http://www.knoxnews.com/news/2012/jul/05/boy-11-extremely-critical-after-apparent-lake/     Please, if you or anyone you know is enjoying the lake this summer, pass this information on. We often hear of drowninngs, but there are other dangers associated w/ the water too. 

Stay safe, stay cool and happy running!

Hello Everyone! It's Friday      Dear Friday, you should know that Tuesday tried to be you this week and it was not cool!

Well, training weekend here... tonight 6 mile run with 2 at MP, Tomorrow easy 3 mile run and Sunday 13 miles long, slow... 12 weeks out from the Denver marathon... have the finish line in my sight! (off Monday's, 7 mile Hills Tuesday, Off Wednesday - the rest of my schedule)

MaryKay - Have you tried the garage run yet? Seek JOY in every day - it's there, often, you just have to look for it.

Debra - What an AWESOME July 4th experience! Jealous - runnning in an Ice Rink...it's HOT here in Houston!

Dean - Welcome... I also use Nike+ ... love it... yes the website has issues, but hopefully when they get the new site completed, it will be smooth operation. I also was on Cholesterol meds, been off for a year now! Celebration! Excellent work with your weight loss and reaching your goals!

Rob - I had the same thing happen to me on another sight - frustrating! Hope things get ironed out for you... looking forward to reading about your training.

Steve - I will be in Chicago the end of July - can't wait to run along the lake! Praying for cool weather! Pipe dream I know

Dan - Safe Travels on your journey...

Marie - I grew up on the water and around marinas. My Daddy taught us to never go in the water around marinas...full of elec current...very dangerous... I did hear about this tragic accident on the news.... so sad! WOW - nice cool runs, your ankle is better and you get to run with your daughter... WONDERFUL! Great that you can have time together running!

Ya'll have a great weekend... stay COOL, run smart!

Kim