Encinitas Half Marathon : Soft Open !

The Soft Open

I didn't do exactly as I planned in the off season for running. I wanted to keep my mileage up to at least 10 miles a week however I failed at doing so. What I didn't fail to do was keep hitting the gym. I started out every workout with some form of cardio but mostly it was an one mile run on the treadmill. Sometimes I'd feel really good and I would run a 9:30 mile , other times I would run much slower in the 11:00 minute pace. The goal for the summer off season was to drop fat and gain muscles and I was successful at that. I concentrated a lot on my legs. I am really into doing squats to build up muscles and also as a man , to keep the testosterone high. These are so important as we age. Building lean muscle mass at any age helps.You just have to go really slow depending on your physical condition and your level of lifting experience. 

Today was my " soft opening to the running season for me. I did a whopping two miles on the treadmill. I can definitely feel the lack of a cardio workout today as my lungs burned and I wanted to stop . I didn't and pushed through . I am glad I did because I ended up having a pretty good little run that lifted my spirits and made me hungry for some longer miles. 

I will follow up with a rest day tomorrow and another casual run on Wednesday. 

Once I flesh out my new training schedule for the next race I will post it so others can use it . 

Happy Running !

Motivated to Run Powerful Motivational Video 2015

Post Election Blues

Post Election Blues

Scott Campbell

Merry Christmas and welcome back to The Runner's Journey 50 Plus.  That one hell of an election is over and for some, myself included, it is time to get back to our own lives and pursue our  dreams and goals. I am grateful to be here in the United States where I am free to chase those dreams. One of my upcoming goals for next year is to run more. I haven't ran but a few miles here and there since my last race back in May. The next one is The Encinitas Half Marathon. My goal ? To PR in this race. Check out the link and look at the fabulous vistas one gets while running this race. That in and of itself should inspire!. 

How can I PR in a half marathon over the age of 50? Well that's what I am going to find out. I have tried before and still haven't been able to get any faster. I always run out of energy and can't push it anymore at the end. I came close last time but it didn't happen. 

In the off season for running which is summer here in Southern California I worked out in the gym. The gym is an excellent resource for us over 50 and with the prices of some there is no excuse not to be a part of one. I worked on these goals in there.

• lose weight I went form 210 to 186 currently. 
• build muscle (important for the over 50 crowd)
• worked on core

I also researched diet and nutrition all with the focus on a diet for an active 50 year old plus. I plan on sharing all my research in these pithy blog posts throughout this next training cycle. There is always something new in the physical and nutritional  sciences. We are so lucky to be aging in these times my fellow Genxers!

Happy Running!

Why I Took Up Running at 50 by high50

I ran across this article on running after 50 .

Happy Running 

Why I started Running at 50

Enjoy

Mid Summer Musings and Goals

The dog days of summer are here and the Runner's Journey has no running time in now for a couple of weeks. The weather has been hot and humid making running not high on the list of things wanting to be done. Still the sun is rising and setting at different spots on the horizon now and those early mornings have that fall like appearance to them even though the temperatures will reach into the 100s during the day. These changes also change my heart. The tone of light and the slight crispness in the early morning air bring back remembrances of runs long past. The desire to pound the pavement returns and the plotting for another race returns.

One must set a goal too for the next race. Mine will be to PR in a race I have ran many many times but yet set a personal record. That will be The Carlsbad Half Marathon.

Fall is now here get out and run with me!

Lactic Acid: What's the Deal?

Lactic Acid: What's The Deal 

by

Scott Campbell

"Feel the Burn"

What is it ?

Lactic acid is a compound that builds up in the muscles during intense exercise. It is what causes the muscles to burn and feel tired almost like they had suddenly become made of lead which makes  pushing through whatever task at hand  arduous. We as runners have all felt it whether in training or out in a race.

As we are working out our bodies by default use aerobic methods which means it uses oxygen for energy. When we are running really fast or lifting really heavy weights we need more energy faster than the body can deliver it. The body then switches from the aerobic method and starts to generate it anaerobically. The energy produced is called glucose through a process called glycolysis. That is when the glucose is broken down into a substance called pyrovate. That is one I had never heard of before so click on the hyperlink to get a full definition.

In normal exercise the body sends the pyrovate into aerobic pathways where it is broken down even more for energy. When the oxygen starts to get limited during harder workouts the body can temporarily convert the pyrovate into a substance called lactate. The lactate is what allows the body to breakdown the glucose even more producing the needed extra energy. The body can sustain that type of anaerobic energy production at a high rate for abut one to three minutes. This allows the lactate to build up to higher levels.

When the lactate levels get really high the muscles increase in acidity.This lowers the performance of the muscles. It seems odd that the body would make something that stops the muscles from working at their optimal levels however it is a natural defense and it causes us to stop  thus stopping any tissue damage that could be permanent.

Contrary to what I learned years ago  the lactic acid is not the cause for the muscles soreness one gets after a tough workout. That is a myth. I used to lie on the floor with my legs elevated to drain the lactic acid out of my legs so I would recover faster but that isn't what is going on. So I stopped. What the lactic acid actually does is make your muscles sore so that you will stop and recovery begins as well as the removal of lactic acid. In a nut shell the body slaps you down making you stop so it doesn't get injured and also so it can recover. 

sources Runner's World Runners World

Stephen M. Roth professor in the department of kinesiology.

Happy Running

5 Ways A Morning Run Will Change Your Life - Running Motivation

I find this to be an exceptionally motivating video.