Thanks for your interest and kind words, Betty. I was nearing the height of my next half training and it came suddenly out of left field. I have learned so much on this journey and am continuing to learn. This fall I plan to put the beginning pieces of an outline together to write book. God bless.
I used to just run, which is actually still helpful since running in a relaxed pace helps you get used to breathing easy and being less tired over long distances. But this year I'm trying to be more deliberate about incorporating speed/tempo runs
After running solo for 10 years I have joined a “first time marathon” group to train for my 7th marathon. This is the first time am doing all kinds of tempo runs - it’s fun but hard to sustain higher speeds than my body is used to, helps tremendously to be with a group, would have never done them on my own. I still enjoy the long-slow-distance run the most but now realizing why you can’t do all runs the same way.
I love to run and and I write different books on it. Take everything with a grain of salt. I don't all different types of running. I know it's a trail running and I like to do trail festival. Vacation racing is So much fun and you get to run Three days. I have made a lot of cool people and some and the race officials as well. It's a great time and it's really fun. Everyday course is different. It's a challenge. Another one i'm interested in some utah and I believe it's called mad moose events.. I also like race reviews and they have all different races. I I like your Columns when you list races and I've done some of them and someone like to do eventually. Every time I do erase anywhere.I meet so many cool people. Love to do racist but I also like to train alone. I have my own method of training and it seems to work
I only learned one type of running and that was Chi Running as I took a course in it. Never just had the urge "to go out for a run". When I did, it was for 1 mile, and I wound up with a stiff case of tendonitis (ha ha!) Once I concentrated on Chi--It was the only method I ever found that made sense to me--I followed the training and went on all kinds of runs I never even knew existed including those you mentioned. At the time, when we still lived in Washington. It was nothing to do a 70 mile week. I went out every day, followed the training I learned on Chi running and just cruised long.
That all came to a screeching halt when we moved to the hills in Oregon. If I really put my mind to it, I could probably do hill repeats, but who knows when the old balance will give out. I mostly row now. I do have a rowing machine and another challenge starting August 1 which will add to the meters I do every day. I approach rowing the same way I did running. . . a workout every day. . .sometimes it is 2000meters, sometimes, it is 10000meters. By the time August is over,I'll have accumulated 100000 meters more. I like it. It is ongoing, good exercise. Many of the rowers are in their 80s and 90s. There is a community that I am affiliated with.
As for chi, I have not given up on it yet. My mentor, Danny Dreyer, is giving a talk to older women runners the end of July to our TruTribe. They are a group of women over 50 who hike insane distances ever week. I am part of the group as their oldest member. Exciting for me to see/hear Danny again on their website. He's only 4 years younger than me (74) and manages to run everyday. . .Who knows, I may be inspired to get out and try running again!
Just finished reading "Boys in a Boat"!! Boy could they haul . . .a stroke rate of 40 on Lake Washington with white caps and wind. . .I've gained a whole new appreciation for on the water rowing!
I do varied types of runs when I am training for something. When I'm just trying to keep my running fitness up, I will run mostly easy miles and throw in the occasional hilly route. When I'm training I try and do an interval workout most weeks as well as a zone 2 recovery run. Of course there are also progression runs, temp runs, hill repeats, and a weekly long run. I run with my area Fleet Feet training group, so I follow the plan that our coach lays out for us. I do modify to only run 4 days instead of 5, as that works best for me. If I run too many days in a row i start having issues. This year I have added an old school weight lifting program that has me lifting 3 days a week. I'm hoping to build back some muscle that I have lost over the years of not doing enough strength work.
I used to do the same pace for all my runs it was fine but I hit a pretty steady plateau. I really wanted to break 2 for a half but I was always like 2:03-2:10. I did a little research and added speed ladders last 3 races since were under 2 so I guess they work unless it’s just all in my head which is completely possible
I'm training for an October marathon right now, so I'm following a program that includes easy runs, tempo, intervals, speed work, etc. Those runs can be hard because I'm pushing paces outside of my comfort zone, but it can break up the monotony of a long run and it definitely has over time made my standard 'easy pace' faster overall.
Good morning. The short answer is YES. Heck yes! I suppose one could go out an just plug away at one's natural pace. But, if you want to become a better runner, one that is faster, more efficient, with better running economy, you absolutely want to incorporate different types of runs. During a training block, I yearn for those "Workout Wednesdays," which generally include anxiety-inducing speed work that, on paper, looks impossible. But you put your head down and do it anyway. Because, you have goals, and you're racing against time, and maybe you're even trying to defy it. But above all, you embrace those intervals because they are so dang fun. And, usually, you'll do them better than you thought you could. Because we're more capable than we imagine. So mix it up. You may just surprise yourself.
Good morning. In this phase of my running, I'm in my mid-50s and do not have any major goals that I am working towards, such as a race. I do still incorporate different types of runs but on a less structured level. I will pick a strip of road and do strides or longer intervals for speed work and make sure that I have easy run days, and long runs. Even though I don't have any race skulls, I still like to see some improvement and try not to compare my speed from when I was in my thirties and '40s
Hi. I’ve learned as I have been running the last few years - I only started running again at 62, and have made progress - that mixing different runs is very important for developing speed and endurance.
I think sprinters have strong calves and lower body muscles where long distance runners have stronger quads. But all muscle groups need attention. That’s why cross- training with weights is important too.
Bottom line is that ‘just running’ without trying intervals, fartleks, hills and long and short runs won’t help you improve and could even increase your injury risk - runner’s knee, back and neck muscle stresses, etc- by overworking the same muscle groups.
Of course this is also more important as you get older.
Running in my ‘60’s works in so many ways for me. The routines listed before are just things I do intensely enough to benefit, but not to make the Olympic team.
1- I don’t even think about my age when running or exercising, just about how I feel.
2- I have the discipline to keep a routine going and want to improve but don’t have the need to kill myself with effort. I guess age makes you more comfortable in your own skin.
You do improve some with just being consistent.
3- If I am not enjoying it I don’t do it. Some kinds of workouts are pretty challenging - like trying to increase your bench press weight, even though it doesn’t make you faster. And with weights, more reps can be as good as lifting more weight.
I do 2-3 gym workouts a week in conjunction with running a max of 6 days - I have learned to take a recovery day each week and it is good for overall conditioning.
The gym workouts are Push -mostly chest, arms, shoulders; Pull - focused on trunk and back; and Leg - focused on squats and leg strengthening. These are followed by runs usually in the 4-6 mile range.
I also have simple dynamic stretches for daily runs and more extensive static stretching for the workout days. And I do the plow exercise to keep my back limber.
My last 2 marathons I felt so much better throughout than I had thought possible!
Well, first I started getting weird injuries after setting progressive personal bests in the marathon and half marathons.
I tell the whole story on my Substack - but briefly, after getting runner’s knee, a dead leg and a serious muscle pain from my hip to my neck I began perusing the web and talking to orthopedic doctors and learned about a range of stretches, running patterns, cross- training and the rest.
So far, after slumping for 2 years, I’m back to achieving PB’s again in my late 60’s and think I can go further too!
Guys like you with your posts have been of help as well.
Yikes! I know you're right... it all just seems so complicated, you know? How did you start adding those things to your routine, and what do you do now?
Good morning! I have exciting news to share!!! As part of a targeted PT program designed to improve my balance and endurance, I began controlled treadmill intervals of 5 min walk, 1 minute very slow run. With a goal of 1 mile, I was able to complete 1.8 miles with zero joint pain that would have halted my progress. I am humbled and blessed to run after being fully paralyzed and on a respirator for 3 months and over a year of surviving the effects of Guillain-Barre Syndrome. I realized that healing is not a straight line but I am far down the road to training for and running a race again ♥️ so to answer your question, Terrell, I will stick to the plan and just run!
Wow, Cheri, I had no idea! I'm so, so glad to hear you're doing better -- I can only imagine what you've been through, and what Guillain-Barre Syndrome has been like. If you don't mind me asking, how has your recovery been? Coming back from that must have been *very* difficult!
Don’t mind at all describe journey that I am still on… very much a trust and surrender situation. Needed to and found peace in knowing that my Lord and Savior Jesus was with me every step (and non-step) of the way. Early on we had no diagnosis but I was treated with every medication possible to reduce my symptoms - even an antitoxin flown in twice from the CDC. My body responded to none of the treatments but it also did me no harm. Despite not responding to treatment and getting worse, I had a peace that made no sense as I saw the terror on faces of my beloved daughters and friends. It has taken determination and strength that I didn’t know was possible. But with God I have learned and continue to learn every day that all things are possible! Thank you for asking! It would be my honor to run with you and this group one day!
Thanks for your interest and kind words, Betty. I was nearing the height of my next half training and it came suddenly out of left field. I have learned so much on this journey and am continuing to learn. This fall I plan to put the beginning pieces of an outline together to write book. God bless.
I used to just run, which is actually still helpful since running in a relaxed pace helps you get used to breathing easy and being less tired over long distances. But this year I'm trying to be more deliberate about incorporating speed/tempo runs
After running solo for 10 years I have joined a “first time marathon” group to train for my 7th marathon. This is the first time am doing all kinds of tempo runs - it’s fun but hard to sustain higher speeds than my body is used to, helps tremendously to be with a group, would have never done them on my own. I still enjoy the long-slow-distance run the most but now realizing why you can’t do all runs the same way.
I love to run and and I write different books on it. Take everything with a grain of salt. I don't all different types of running. I know it's a trail running and I like to do trail festival. Vacation racing is So much fun and you get to run Three days. I have made a lot of cool people and some and the race officials as well. It's a great time and it's really fun. Everyday course is different. It's a challenge. Another one i'm interested in some utah and I believe it's called mad moose events.. I also like race reviews and they have all different races. I I like your Columns when you list races and I've done some of them and someone like to do eventually. Every time I do erase anywhere.I meet so many cool people. Love to do racist but I also like to train alone. I have my own method of training and it seems to work
I only learned one type of running and that was Chi Running as I took a course in it. Never just had the urge "to go out for a run". When I did, it was for 1 mile, and I wound up with a stiff case of tendonitis (ha ha!) Once I concentrated on Chi--It was the only method I ever found that made sense to me--I followed the training and went on all kinds of runs I never even knew existed including those you mentioned. At the time, when we still lived in Washington. It was nothing to do a 70 mile week. I went out every day, followed the training I learned on Chi running and just cruised long.
That all came to a screeching halt when we moved to the hills in Oregon. If I really put my mind to it, I could probably do hill repeats, but who knows when the old balance will give out. I mostly row now. I do have a rowing machine and another challenge starting August 1 which will add to the meters I do every day. I approach rowing the same way I did running. . . a workout every day. . .sometimes it is 2000meters, sometimes, it is 10000meters. By the time August is over,I'll have accumulated 100000 meters more. I like it. It is ongoing, good exercise. Many of the rowers are in their 80s and 90s. There is a community that I am affiliated with.
As for chi, I have not given up on it yet. My mentor, Danny Dreyer, is giving a talk to older women runners the end of July to our TruTribe. They are a group of women over 50 who hike insane distances ever week. I am part of the group as their oldest member. Exciting for me to see/hear Danny again on their website. He's only 4 years younger than me (74) and manages to run everyday. . .Who knows, I may be inspired to get out and try running again!
Just finished reading "Boys in a Boat"!! Boy could they haul . . .a stroke rate of 40 on Lake Washington with white caps and wind. . .I've gained a whole new appreciation for on the water rowing!
I do varied types of runs when I am training for something. When I'm just trying to keep my running fitness up, I will run mostly easy miles and throw in the occasional hilly route. When I'm training I try and do an interval workout most weeks as well as a zone 2 recovery run. Of course there are also progression runs, temp runs, hill repeats, and a weekly long run. I run with my area Fleet Feet training group, so I follow the plan that our coach lays out for us. I do modify to only run 4 days instead of 5, as that works best for me. If I run too many days in a row i start having issues. This year I have added an old school weight lifting program that has me lifting 3 days a week. I'm hoping to build back some muscle that I have lost over the years of not doing enough strength work.
I used to do the same pace for all my runs it was fine but I hit a pretty steady plateau. I really wanted to break 2 for a half but I was always like 2:03-2:10. I did a little research and added speed ladders last 3 races since were under 2 so I guess they work unless it’s just all in my head which is completely possible
I'm training for an October marathon right now, so I'm following a program that includes easy runs, tempo, intervals, speed work, etc. Those runs can be hard because I'm pushing paces outside of my comfort zone, but it can break up the monotony of a long run and it definitely has over time made my standard 'easy pace' faster overall.
Good morning. The short answer is YES. Heck yes! I suppose one could go out an just plug away at one's natural pace. But, if you want to become a better runner, one that is faster, more efficient, with better running economy, you absolutely want to incorporate different types of runs. During a training block, I yearn for those "Workout Wednesdays," which generally include anxiety-inducing speed work that, on paper, looks impossible. But you put your head down and do it anyway. Because, you have goals, and you're racing against time, and maybe you're even trying to defy it. But above all, you embrace those intervals because they are so dang fun. And, usually, you'll do them better than you thought you could. Because we're more capable than we imagine. So mix it up. You may just surprise yourself.
Good morning. In this phase of my running, I'm in my mid-50s and do not have any major goals that I am working towards, such as a race. I do still incorporate different types of runs but on a less structured level. I will pick a strip of road and do strides or longer intervals for speed work and make sure that I have easy run days, and long runs. Even though I don't have any race skulls, I still like to see some improvement and try not to compare my speed from when I was in my thirties and '40s
Hi. I’ve learned as I have been running the last few years - I only started running again at 62, and have made progress - that mixing different runs is very important for developing speed and endurance.
I think sprinters have strong calves and lower body muscles where long distance runners have stronger quads. But all muscle groups need attention. That’s why cross- training with weights is important too.
Bottom line is that ‘just running’ without trying intervals, fartleks, hills and long and short runs won’t help you improve and could even increase your injury risk - runner’s knee, back and neck muscle stresses, etc- by overworking the same muscle groups.
Of course this is also more important as you get older.
Running in my ‘60’s works in so many ways for me. The routines listed before are just things I do intensely enough to benefit, but not to make the Olympic team.
1- I don’t even think about my age when running or exercising, just about how I feel.
2- I have the discipline to keep a routine going and want to improve but don’t have the need to kill myself with effort. I guess age makes you more comfortable in your own skin.
You do improve some with just being consistent.
3- If I am not enjoying it I don’t do it. Some kinds of workouts are pretty challenging - like trying to increase your bench press weight, even though it doesn’t make you faster. And with weights, more reps can be as good as lifting more weight.
4- Only add things you think you need.
Running is, and should be challenging fun.
Enjoy!
To answer your question more specifically:
I do 2-3 gym workouts a week in conjunction with running a max of 6 days - I have learned to take a recovery day each week and it is good for overall conditioning.
The gym workouts are Push -mostly chest, arms, shoulders; Pull - focused on trunk and back; and Leg - focused on squats and leg strengthening. These are followed by runs usually in the 4-6 mile range.
I also have simple dynamic stretches for daily runs and more extensive static stretching for the workout days. And I do the plow exercise to keep my back limber.
My last 2 marathons I felt so much better throughout than I had thought possible!
Well, first I started getting weird injuries after setting progressive personal bests in the marathon and half marathons.
I tell the whole story on my Substack - but briefly, after getting runner’s knee, a dead leg and a serious muscle pain from my hip to my neck I began perusing the web and talking to orthopedic doctors and learned about a range of stretches, running patterns, cross- training and the rest.
So far, after slumping for 2 years, I’m back to achieving PB’s again in my late 60’s and think I can go further too!
Guys like you with your posts have been of help as well.
Yikes! I know you're right... it all just seems so complicated, you know? How did you start adding those things to your routine, and what do you do now?
Good morning! I have exciting news to share!!! As part of a targeted PT program designed to improve my balance and endurance, I began controlled treadmill intervals of 5 min walk, 1 minute very slow run. With a goal of 1 mile, I was able to complete 1.8 miles with zero joint pain that would have halted my progress. I am humbled and blessed to run after being fully paralyzed and on a respirator for 3 months and over a year of surviving the effects of Guillain-Barre Syndrome. I realized that healing is not a straight line but I am far down the road to training for and running a race again ♥️ so to answer your question, Terrell, I will stick to the plan and just run!
Wow, Cheri, I had no idea! I'm so, so glad to hear you're doing better -- I can only imagine what you've been through, and what Guillain-Barre Syndrome has been like. If you don't mind me asking, how has your recovery been? Coming back from that must have been *very* difficult!
Don’t mind at all describe journey that I am still on… very much a trust and surrender situation. Needed to and found peace in knowing that my Lord and Savior Jesus was with me every step (and non-step) of the way. Early on we had no diagnosis but I was treated with every medication possible to reduce my symptoms - even an antitoxin flown in twice from the CDC. My body responded to none of the treatments but it also did me no harm. Despite not responding to treatment and getting worse, I had a peace that made no sense as I saw the terror on faces of my beloved daughters and friends. It has taken determination and strength that I didn’t know was possible. But with God I have learned and continue to learn every day that all things are possible! Thank you for asking! It would be my honor to run with you and this group one day!
So happy you're better. Had never heard of it, so looked it up. The Lord has really Blessed you, with you doing a workout as you described.