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John S.
I admire your devotion to your training schedule. You are doing very well.
I'm a little different. I'm 56. I often ache, and then I skip days until I feel well. For example, 3 weeks ago I visited West Virginia, and got in just under 100 miles during my 2 week stay. I returned and took my son to an amusement park. The roller coasters just about killed me on Monday. I got back to running today (Friday).
Also, I don't stretch before or after running. I just start slowly and go a few miles before doing any speed work. Then I walk for a few minutes at the end of the run. I don't take supplements other than a daily vitamin pill.
In summary: The supplements, stretching, and consistency may not be in your best interest. Be flexible and adjust your schedule so that your off day, or perhaps even two off days per week, can be taken when you ache, rather than on a set day or days each week. Start your runs at a pace that you consider slower than normal for you. Gradually speed up (say, after the first slow mile, a 0.1 MPH increase every 0.2 miles until you get to your desired training pace for that day). Stay hydrated with cold Gatorade during your runs. Cool off at the end with a few minutes of walking (say at 2.5 MPH). Avoid hard surfaces (asphalt and concrete) except during races. Look for rubberized indoor tracks, outdoor trails, cinder tracks, and quality treadmills for your training runs. Do some cross training (leg presses, recumbent bike, elliptical) when you are too sore to run, but still eager to exercise. Wear expensive shoes with all the features (like an Asics 1220 or the equivalent for your brand). Relax. Have fun. You might have another 25 years of running if you take care of yourself, but just a few months or years if you over train.
I hope this helps. Again, you are doing great! My only concern is that you may have a schedule that a 53-year-old man is unable to sustain.
Dave W.
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