Strong Running, the Reason for Cross Training

As my training for the National Games progresses, so does my concern for injury prevention.  Pain and injury is the one thing that can prevent me from meeting the goals I have set.  Older runners must listen to the body post work out and to know how to avoid injury.  The more miles you have on you, the more careful you must be.

More stretches, rollers and running stick massages per mile
Stability Ball for the Reverse Hip Raise will be handy too.  

The most common complaint of middle aged or vintage runners is knee pain and discomfort.  I have had my share.  After the most recent race, I met the running goals and had a comfortable finish.  After one day rest, I hit the road and trail again, for 3 to 4 miles.  It was after that run that I noticed some tightness in my hamstrings, and hips.  Along with this my knees were aching if I went up stairs.   I proceeded to do more sets of stretching for the next few days,  ran a slower 4 mile, to see how I felt.  Again, some aching especially when going upstairs was noticed.  Researching injury prevention and running stronger, I came across a book review.  The book is called Running Strong, by Dr. Jordan Metzl.  Dr. Metzl wrote that Strong quads stabilize the knee.  Strong Hips, gluten, and core prevent your hip from dropping during a run, which prevents knees from caving in.  That sounds painful, so I decided to add more quad strengthening cycling.  I like the gyms recumbent bike, cause I can answer emails, read or catch up with Words With Friends while doing 10 miles.  I usually set the resistance lately at 8 or 9 on the bike.  That helps the quads, but what about the rest of the support system?  Dr Metzl recommended doing strengthening exercises 2 x per week or more if you are injury prone.

1) Jump squats.  Just like this sounds, standing with feet hips width apart, squat down, push butt backward (like sitting), then explode upwards as high as you can, landing softly.  Dr. Metzl recommended doing 4 sets of 15 of these.  I am not sure I can do that many.  I am saving this one for a few days down the road!  It sounded like the most intense one.

2) Side lunges.  Clasp hands in front of you with feet more than hips width apart.  Shift your weight to left leg while lowering butt backward and bending right knee.  Without raising all the way to standing, shift weight to the right leg, bending left knee and pushing but backward.  Do this one 15 reps both left and right sides, 5times.  I like this one.

3) Walking Lunges.  Just like it sounds!  You step forward with one foot, knee bent at 90 degrees, knee directly over ankle and back knee bending until front quad is parallel to the floor.  Alternate legs with lunges in a walking motion for 3 sets of 15 each side.

4) Strengthen the Core-Mountain Climbers.  Maintaining a plank position, bend first your right knee in and then extend back to position.  Then do the same with the left leg.    Do these as fast as you can while still maintaining a parallel plank position, abs in head in line with rest of the body.  Its important to strengthen the core by keeping this posture. Do 3 sets of 15 each side.

5) The one I am most interested in right now is Dr. Metzl called the Reverse Hip Raise.  I notice when my hip flexors are tight, my knees feel pulled out of place minutely.  However this causes them to ache.  When I stretch the hip flexors and the glutes and piriformis muscles, the knees feel fine.  I want to try to incorporate this for a few weeks to see if by strengthening these structures, I can eliminate or reduce the discomfort post race.  To do this exercise, you need either a wt bench or a stability ball.  Position yourself face down over the stability ball about mid abdomen.  Keeping your legs straight and together, raise them so feet are off the floor and they are even with the torso. Hold them here and tighten gluten, then lower.  Again, 3 sets of 15 of these should do the trick for one session.

If you have older knees, building up the supporting structures is necessary.  If you have knee issues, see a doctor before beginning running.  Ice, heat, massage, physical therapy and antiinflammatory meds can all be supportive care.  Your doctor can best guide you to what is best for you.  Keeping active is important enough its is worth it.

Sharing, Rules of The Road and Manners Matters

A Cool, cloudy  63 breezy degrees plus humid, but over all today was  a good day for a run or walk.  Sharing the trail is a challenge when you are running and others are walking, more talking than walking or other events are going on around you.  We have rules of the road.  Rules of running are a little more unspoken.  Naturally, I tend to run on the right side of the trail or path.  Then when I encounter someone not going as fast, I pass on the left,  just like driving.  Not everyone thinks this way however.  The rule of the running track or trail, is to run counter clock wise.  Most people do this where I run.  There is no arrow indicating this, but most just start out that way.  To me it feels right.
The walkers and talkers double and triple abreast create the most challenge.  They are not paying attention to the sounds around them, and they don't hear others coming up and they don't move.  I assume I will need to go off trail or track to pass them.  I should not think I should have to warn them of my presence, nor do I expect them to move.  If I am keeping time and wanting distance, I can't stop and chit chat.  When single people are walking or jogging on the track and I am about to pass, I try to give them a wide margin, so not to startle anyone.  I am not a running snob, but I believe we all need to share the road.  Other runners or walkers listening to music may not hear your approach either.  I also try to give them a wide margin when I pass.  Most people are aware of the need to share, and that others have different paces.  I have had some interesting conversations with walkers and runners after my miles are logged in.  Recently a woman named Margaret, wanted to share with me her new FitBit.  She told me how much she likes to come and walk the track with the trees in bloom and the birds chirping in the morning.  She was proud to show me the footsteps her FitBit had logged.  She walks to the recommended 10000 steps a day.  Having the Fitbit on her wrist keeps her thinking about the need to move for health.  I see her walking regularly now.  Today I Passed  a new walker.

Seeing her out walking made me happy.  She had a cane for stability, and a bottle of water with her.  I tried very hard to not race by her, and ran on the far edge of the path to pass her.   I did not want to startle her.  She seemed to adapt to my passing without any difficulty.  After another lap I saw another scene I needed to stop long enough to get a picture.  

One Man Down

No, this was not a runner collapsed from exhaustion.  Not a naked man found dead in the grass.  This was some kind of mannequin, used to test skills of first responders.  I remembered that the Beaumont Police Department and Fire Departments were competing against each other this weekend at The Wellness Center.  Quite an interesting scene when you run around the corner!  I was done with my 4.1 mile run before the competition started and I was a little disappointed.  That would have been a great distraction to help the miles pass by fast!  Maybe next time!  

But those of you on the road, remember to watch out for runners and cyclists.  For you on the path or tracks be sure you are a respectful walker or runner.  Be mindful that you may be blocking others who wish to pass.  Stay to the right if you are slower (but left is ok if you are consistent) and don't blast by older people out for a stroll and startle them.  They may not come back, and its important to encourage each other.  To the Police and Fire Departments, good luck reviving that dummy!  

After A Race and Transition Back to Training For The Games

   Usually the morning of a race my husband tells me I get my "race face" on.  All business!  I think this is funny as I am not at all aware of my "race face".  I guess this is the moment when I need to have one in order to be competitive.
Now I am developing the "Think Like an Athlete" mantra to incorporate the serious long term training I need to complete to give myself the best chance at a medal in the Senior Games.  The life long elite runners have that edge.  I need to learn it.   My goal is to train better, for longer and be able to maintain my race pace easier and for longer distance regularly.  How long rest period is needed after you race?  One runner told me one day for every mile you race or run very hard, for older runners.  It takes more time for your body to recover and then be ready to begin training again.

Because I achieved my week's goals I had set for myself,  and medaled at the race April 4th, I rested for 3 days, then this morning I treated myself to a long self paced run, for enjoyment.  The weather is cloudy, light rain.   Since it had been 3 days, I felt confident I could run easily.  But this was not completely the case.   I began by sticking to my comfort pace, I realized once I was done that my comfort pace is a bit faster than before the speed work.  That was encouraging!  I want to be able to race my best and hopefully enjoy it too!  But since I did race last weekend, I have been somewhat stiff in my low back, legs and knees, even after the 3 days rest.

 Being an older runner, I need to be sure I give myself enough time to recover.  Depending on how my body feels, that may mean even more time for rest or cross training.  The body needs the rest to restore and build up strength.  Todays run, sooner than I had planned  ended at 3.5miles, because I am stiff.  I had hoped the run would help loosen up tense muscles, but this was not the case.  Ending early,  I added more stretching to help with that.
I am ever concerned to not get an injury.  As we are older, its easier to be injured and  more difficult to recover. Speed work is the most common way to be injured.   In addition, in the process we lose training time, stamina, and muscle mass.  I don't have time for any issues from now until the National Senior Games in July.  Warming up before and stretching after workouts is crucial.  More than adequate rest and recovery time is imperative.  Running every day for an older runner is not necessary or recommended.  One article I read in "Running Times" suggested older runners run 3 days per week.  I tend to run ever other day, but am trying to focus on listening to my body, and not over train.

 Since my brain bleed, I still do best with the afternoon nap.  When I try to drop it, I pay the price with increased ear ringing and foggy thinking.  My low back and legs are still stiff and achy,  so I am going to take another day off running and tomorrow ride the bike, and stretch.  Cross training may help the muscles that are still tired from racing.  So, that being said, I am heading off to the shower,  then the nap!  Enjoy your walk or run!

Training Races, Running Smart and Having Fun

This blog post will be about my experience with training for the older runner.   I had a theory after reading many articles and spending one session with a running coach.  I chose to dilute what the coach had outlined for me to do.  He wanted me to try to complete mileage, negative splits, splits and fartleks or speed training every week with one day of rest.  I tried for one week, and I quite frankly felt I had a job I did not enjoy.  It was exhausting.  I backed it down and got better results.  This was not a fluke!  Some people are gung ho about everything they do.  I am not.  If I am going to be in it for the long haul, I have to enjoy the process.  I think most people are like this.  You need to know your style, your goals, and what you enjoy doing to make it a lifestyle.  I have had a lot of time to reflect on this!
Speed training is very important if you are competing for times.  But it can be gradually incorporated into an enjoyable run pace, gradually decreasing the time it takes you to run say, 4 miles.  My race to date  has been the 5K.  Why?  As a beginning runner, 6 yrs ago, this was the first goal I set for myself.  It was fun, a challenge and I liked the distance.  This is not long distance, not extreme running.  Its a  3+ mile long sprint.   Day to day I am competing with myself, and my previous times, in varying elements.  It is working for me.  Last week I had managed to adjust my fun training runs from 10 min. mile average to 9.  I held it for a week, and then we had a race yesterday.  Training runs are to set your pace.  Its to maintain a certain form and cardio level.  For me to continue, and I think I am like most older female runners, it must be fun.  Just liking the fitness and the toning is not enough for me to hit the road daily.  I could maintain this level and still find it fun.

Older runners should maintain a sense of humor!  

What have I done differently?  I have incorporated short bursts of speed training.  I have managed to without discomfort run 4 to 5 miles at a 9 min. pace after the speed work.  Very importantly, I think, I added a longer warm up period to my pre race routine.  Short slow jog, then stretching, then more aerobic lunges, kicks, deep knee bends and stretches.  About 30 mins. of mild exertion to warm up my body and keep it moving until the start of the race.

Aliens vs Astronaut 5.05k Race April 4 at NASA Houston

What was the result?  I took off faster than I had planned but I did not find myself straining.  After one mile, I checked my Nike iPhone program and saw my average pace was 8:30.  The road turned then into a strong head wind, and I decided to slow down to 9 min. /mile pace, and push forward.  The extra resistance of the wind was tiring, so I thought the slightly slower pace would help conserve  my breathing and stamina for the next two miles.  At two miles I felt fine and dropped the pace back again a bit to just over 8 min./mile pace.  The finish line came sooner than I anticipated.  It was a 5.05K, so a bit longer, but being used to a quick pace for 4 to 6 miles, gave me more strength at the end of this race.  I did not push hard, because I do not want to increase a chance of injury.  Doing the math, my average pace for the entire run, I guestimated to be 9 min/mile, was actually 8.67min. per mile, which is better than I had hoped for at this time.   I would like to get that race pace down to 7.67 per mile.  I think this is within my reach.  I would be content with being at least close to a medal in the Senior National Games.  I was not out of gas at the end of this race.  I could have pushed a bit more if it really counted.  Thats the idea behind training for older runners, by easing into it, injury prevention, trying to peak at the right time.  I am finding my own way by choice, and by how I feel, but it is working for me as I am making my goals.  My point here is not that I am any expert, but far from it.  My point is that everyone is different, we run or walk for different reasons, and we have to be knowledgable but then modify to suit our individual needs and goals.

I am very pleased with my training and results so far.  I came in 1st place for women 60-64, and 3rd place of Men and Women combined 60 -64.  I am right where I hoped I would be for the National Senior Games 5K July 6.  

Youth VS Vintage Running

What's so different from running in your 20s and running as a mature adult?  Since I did not run/race in my 20's, I can only guess.  According to an article "Keeping the Fire of Youth, New ideas for older runners......in "Running Times" that surveyed runners ages 37 to 80, the most important factor is the warm up.  The older you are the longer the warm up is needed before hard running.  The body comes slower to the point of fast running.  This is a lesson for me, as I am not one to "warm up" much at all before a race, preferring the idea of keeping all my energy for the actual race.  Since the upcoming NASA 5K is intended to be a practice race for me and Ben, I am going to try beginning with a warm up run.  Its all about that pace.  Muscles that are warmed up respond better and quicker.  I can say that the first 1/4 mile I do every run is a bit sluggish.  Before actually training, I have been known to come off the starting gun way too fast, and then am almost needing CPR when crossing the finish line.  Thats what we fondly call "hitting the wall", being totally out of steam at the finish.  The negative splits I learned to incorporate from the running coach we met with in the winter, stressed that.  Today at the end of running 4 miles, I added on a sprint at the end, just to get my body used to being called upon for a final burst of speed.

My Granddaughter teaching me the " starting stance"
AND the "Race Face"  

The next point raised was planning.  According to what I read, there is a total agreement that peaking is even more important as you age.  If you want to race well, pick goals(races), say 2 or 3 per year and shape your whole training to be ready for them.  One runner shared that he does base work, then gradually gear up fitness with speed work and races to peak at the right time.  The work to the goals should include long runs, faster repeats, tempo and recovery.  I have been trying hard to not peak in my training for the Senior Games too soon.  Holding onto the reins is challenging, but necessary to prevent burn out or injury.  Our number one goal right up until July 6th is to remain uninjured and keep running daily.  Long slow running is the key to older runners injury prevention.  It makes it difficult to train hard for races.  The recommendation is to do track and tempo sessions, but instead of 8 weeks before a race, to limit them to 4 weeks before.
Recover post race takes longer than for younger runners.  Signing up for too many races can actually  stagnate your run effort.  The article suggests treating some races as building blocks in your training program. This takes self control.  At the end of the day, or the training run, it does boil down to water, food, and hard work.
No matter what your age, running demands mental strength, and so does adjusting to what time will slowly do to all of us.  For me running is fighting back against it.

With all this information sinking in, I am deciding to pace myself more.  I am taking a calendar and making a plan to get me from today to lining up in July.  I don't want to over train now and not peak when the time comes.  To start this new way of thinking for me, Saturday when I race, I am going to take a short 10 min. or so jog before race time to warm up.

All This Running Makes Me Hungry

Think like an athlete, train like an athlete and by all means eat like one!  Nutrition has to be part of the process.  Getting ready to compete, we have shifted our diet a bit more.  We don't t do much eating out, as the healthy choices may be limited to fuel your needs.  I want to have "fast food" that is not prefab and fried.  I am  preparing more fruit,  vegetables,  lean protein,  yogurt and whole grains.  It is easy if you shop with that mindset.  When shopping I look for the freshest food I find.  Cooking and clean up is easy too.  Salads are the first course, usually with either mixed greens, roasted beets, red cabbage, tomatoes, cannelloni beans on top, with a dressing of fresh squeezed lemon juice and drizzles of olive oil, salt and pepper.  Simply fresh and delicious.  My sister has a recipe that includes spinach, craisins and slivered almonds on top!  Whatever  veggies that are fresh that you like can be mixed to suit your taste.  Cucumbers, radishes, peppers, whatever.

Arugula, Belgian endive, red bell pepper, avocado, sweet red onion was last nights salad. 

 My favorite main course lately has been taking fresh or fresh frozen fish (Halibut, Cod, Salmon) and putting in a baking dish.  I use fresh lemon juice, olive oil, garlic powder, lemon pepper, salt, paprika. If you line the baking dish with foil, clean up is simple.  It can go from freezer to pan, season, and then to oven.  Bake in 400 degree oven for 30 to 40 mins until flaky.  Easy!  I toss the potatoes in the micro wave, then drizzle with olive oil, salt and pepper and pop into the oven while I microwave the steamer bag of vegetables.
 Baked potato topped with plain fat free yogurt (more protein and no fat than sour cream)  and chopped chives, along with a steamed vegetable (I get lazy and use the Green Giant or Birds Eye steam in bags) and dinner is quick, easy and healthy.  Add a glass of  wine and we are all set!

If we have been eating well and getting our runs and workouts in, we do indulge in dessert.  Eating healthy is enjoyable this way.  

Time to go decide whats for dinner tonight!  

Time for Serious Training Plan

Two days ago I received an email from the National Senior Games that began like this.  It got my attention.  It is now 98 Days away, and after much consideration, I was at a cross roads.  Either I could just continue to maintain my level of fitness, and go and enjoy the experience of having earned the right to participate, or I can get serious and give myself the chance of a lifetime, to medal.  It is a long shot, I know.  I am not a career or elite runner.   Determination and a desire to put the weakness of the past miles behind me had gotten me to where I can be competitive.  Winning is a rush.  How will I feel if I don't try to put everything I have into this process and thus deny myself of a slim chance?   The competition is greater than any I have ever experienced.

 The Last National Games, in 2013 Medal Winners Female, 60-64 were 1st:  22:34.3 (a record time) 2nd: 25:36.5,  3rd 25:44.1.  In the last 6 months I have had a 24min. finish, and two 25 to 27min finish.  If I work hard, I have a slight chance. And a little luck on race day!

Statistically speaking  a 24 to 26  minute 5K can give me the best chance of placing in the top 5.  Will I be happy with a top 10 finish?  Only if I have given it all I have and  have trained like I mean it.  I cannot coast now.  For my age, to be able to run 6+ miles at 59 mins. is really good.  A lot of baby steps added up to get to that point and I am proud and thankful I can.  But if I am to continue the journey I started out and not be disappointed in myself, I must be all in.

Yesterday I turned that corner.  At a breezy, 60 degree sunny day, I took to my favorite track in my city.  It's tree lined and gravel, and  the only one nearby, so it  was a bit congested yesterday with many others out enjoying the weather.    My brain was telling me there were too many people on it to do the speed work I knew was called for. Was that an excuse?  Yep, but  one I didn't let myself listen to.   My pre run goal was to do a steady pace average of 9 minute miles for 3 miles for the next week.  That is with passing people, crossing a few driveways of traffic along the way, and keeping it steady.  At times, I have done 7-8+ secs. mile pace.  But on training runs, my body prefers a 9 to 10 min. pace and more miles.  Long slow training runs for me used to be 10 to  11 min./mile average if I was just enjoying it.  I moved that down to 9 to 10 min. miles for the past month.  For the remainder of March, I am going to adjust to a long training run pace to 9 min. miles. The next step for April will be to increase the number of negative splits I run and try to drop steady pacing to 8 to  9 mins per mile for 3-4 miles.   Once that feels comfortable, I know then on race day with adrenalin and extra coffee I should be able to  log a chip time of 25 to 26 mins.  If I can keep focused, and cut time off the 9 min miles I should be able to have a decent time, and feel well afterward.    I know setting a record is out of my reach.  The impressive record of 22+mins. for age 60 female 5K is not on my horizon.  But trying to be faster is within my reach.   Five  months ago when I chip timed a 24 min. 5K I was feeling great and having a good race day.  I was not actively training to cut seconds.  Now I am.  I know it is possible with enough hard work and focus.

Being an older runner, I am acutely aware of the possibility of injury.  Injury takes you out of the game.  I cannot afford illness or injury at this point.  So, that in mind always, When I slowed to catch my breath after yesterdays 3 mile sprint, I felt tightness in my knees and decided to walk an additional 2 miles and then go home to stretch.  That was enough.  Its a balance.  You need to train, but know that a fine line cannot be crossed without slowing you down or stopping progress.   Today will again be a cross train day.  The stationary bike, stretching and a Barre Class will do for today.  Tomorrow, the goal will be to run a 4 mile 9 min. per mile pace. I want to slowly build my endurance to try to get my stamina up to comfort at the 8 min. mile pace for 4 miles.  In the mean time, the race in Houston on April 4th will give me some idea of my race pace now and if my plan will be enough.