I am a 60 year old female and have been doing olympic and sprint distance tris since 1984.

2 weeks ago My "quadratus lumborum"--that large muscle running down the length of my back-- went into severe spasm after playing with my 3 year old grandson, as if I am still 20.

From Elizabeth in Demerest, N.J.:
I am trying to get faster and not get injured. Will short run bursts of 10-15 seconds benefit me or should I just try to gradually run a little faster each time I go out?

From Dave Scott:
Elizabeth, The short bursts of 10-15 seconds to enhance your speed for endurance event have application during the off-season or early pre-season. A set of 6-12 pick-ups not blasting bursts will prepare the muscles, tendons, and connecting tissue for a slightly higher intensity. These short pick-ups should gravitate in to a longer segment(s) of 20-45 seconds over the course of your pre-season training. .

It happened again. Sara keeps letting me do races with swims from Alcatraz but I keep coming back :)

The 28th Escape from Alcatraz Triathlon was yesterday. Although I was a model for the race back in 1992? or 1994? I had never done this race as there are a couple of Alcatraz races. This race has had its course changed over the years to what it is today: swim from the rock to Aquatic Park, run from there to the end of Chrissy Field about 2.5 miles, then bike a circuit of 3 loops around the Presidio, and finish with a hilly trail/beach run. I'm not a fan of the logistics since they make you check your bike and gear in the day before, which takes more time away from the family.

Having raced a 50K 20 days prior, my body was generally recovered. However, my work schedule had kept me limited to weights, short runs, and bikes. I got in about 6 swim sessions between the 50K and yesterday. I normally sleep well, but not Saturday night due to the kids.

I just found out I am the Mid Atlantic Region Champion for my age group a 3rd year in a row ! I have qualified again for Xterra Nationals at Lake Tahoe in October ! In the most recent Olympic Distance triathlon I did at Luray, Virginia, I cut 15 minutes off of my time from last year!!! The course was not different. How did that happen!! I was told that was a significant improvement - especially at my age - (( whoa is me...)) I have turned over 5 people in the past 2 months onto MAP - They begged from my secret - so ...it is out -....(it's been out, they just didn't really listen before .....consistency is KEY - I am being watched... men in their 40s are dying to beat me - I have actually disappointed one fella who just can't seem to beat me -in the last 2 events.....he is in his mid 40's........what do I tell him??? He didn't hesitate to start on MAP... : Thanks for the support, JP

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