Mastering Running Cathy Utzschneider
Mastering Running Cathy Utzschneider
Running
Cathy Utzschneider, EdD
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Utzschneider, Cathy, 1955-
Mastering running / Cathy Utzschneider.
pages cm. -- (The Masters athlete series)
Includes bibliographical references and index.
1. Running for older people. 2. Long-distance running--Training. I. Title.
GV1061.18.A35U89 2014
796.42--dc23
2014006407
ISBN: 978-1-4504-5972-3 (print)
Copyright © 2014 by Human Kinetics, Inc.
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any
electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and
recording, and in any information storage and retrieval system, is forbidden without the written permission of the
publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject
matter presented. It is published and sold with the understanding that the author and publisher are not engaged in
rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If
medical or other expert assistance is required, the services of a competent professional person should be sought.
Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased
Mastering Running: pp. 89, 94, 95-96. The reproduction of other parts of this book is expressly forbidden by the above
copyright notice. Persons or agencies who have not purchased Mastering Running may not reproduce any material.
The web addresses cited in this text were current as of May 2014, unless otherwise noted.
Acquisitions Editor: Tom Heine; Managing Editor: Amy Stahl; Assistant Editor: Anne E. Mrozek;
Copye d itor: A n net t e Pie rce; I ndexer: Da n Con nol ly; Per m i s sions Manager: Ma r t ha G u l lo;
Senior Graphic Designer: Joe Buck; Cover Designer: Keith Blomberg; Photograph (cover): © Odilon Dimier/age
fotostock; Photographs (interior): Michele McDonald/©Human Kinetics, unless otherwise noted; Visual Production
Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art
Manager: Alan L. Wilborn; Illustrations: © Human Kinetics, unless otherwise noted; Printer: Sheridan Books.
We thank the Flynn Recreation Complex at Boston College in Boston, Massachusetts, for assistance in providing the
location for the photo shoot for this book.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also
be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics, P.O. Box 5076, Champaign, IL 61825-5076,
800-747-4457
e-mail: [email protected]
Canada: Human Kinetics, 475 Devonshire Road Unit 100, Windsor, ON N8Y 2L5
800-465-7301 (in Canada only)
e-mail: [email protected]
Europe: Human Kinetics, 107 Bradford Road, Stanningley, Leeds LS28 6AT, United Kingdom
+44 (0) 113 255 5665
e-mail: [email protected]
Australia: Human Kinetics, 57A Price Avenue, Lower Mitcham, South Australia 5062
08 8372 0999
e-mail: [email protected]
New Zealand: Human Kinetics, P.O. Box 80, Torrens Park, South Australia 5062
0800 222 062
e-mail: [email protected]
E6001
Mastering
Running
Contents
Acknowledgments vi
Introduction vii
Part II Training . . . . . . . . . . . . . . . . . . . . . . . . 83
iv
Part IIII Event-Specific Training Programs . . 137
Appendix 219
References 226
Index 228
About the Author 232
v
Acknowledgments
Writers need readers. Athletes need coaches. Students need teachers. And vice
versa.
This book would not have been possible without others’ help. Thank you . . .
All my runners and members of the Liberty Athletic Club, a pioneer in masters
women running.
Sidebar contributors: Amby Burfoot, Dr. John Ratey, Pete Magill, Scott Douglas,
Dr. Mika Tapanainen, Bill Riley, Carmen Troncoso, Libby James, Sheri Piers,
Dr. Michael Joyner, Brian Pilcher, Kathy Martin, Linda Somers Smith, Kara
Haas, and Meghan Arbogast.
Photographer Michele McDonald and running models Kathleen Goodberlet,
Wayne Levy, Kathy Materazzo, Sarah Poe, and Ben Scherstein.
Boston College’s Caitriona Taylor and Eric Zeckman.
Joan Benoit Samuelson for endorsing this book and continuing to lead the run-
ning world as a masters runner.
Willie Banks and Bill Rodgers for their support.
Tim Ritchie, for his perspective and friendship.
Nancy Schuder for hours of reading, and Pete Schuder for his insights.
Don Lein and Ryan Lamppa for their knowledge about the running world.
Lesley Lehane, my running mentor and great friend.
Carmel Papworth-Barnum, owner of www.women-running-together.com and
loyal colleague.
Steve Vaitones and Tom Derderian for overseeing the many programs offered
by USA Track & Field New England.
Human Kinetics editors Tom Heine and Amy Stahl. Both were terrific to work with.
Randy Sturgeon, Amanda Scotti, and Tish Ceccarelli from National Masters News,
which has introduced me to many incredible masters runners.
My mother, who has a better command of the English language than anyone.
My husband, Rob, a visionary and my ultimate supporter; and children, Will and
Annie, who have endured days, weeks, and months of writing.
Our dog Paco, aka Woz, who teaches us how to relax.
vi
Introduction
Are you a competitive runner over 35 who wants to get faster? Or a fitness runner
who might want to compete? Or a former competitive runner who’s thinking about
returning to running? Or someone over 35 who has never run or was an athlete in
another sport and now wants to run?
Based on 20 years of experience coaching masters and research on the physiol-
ogy of exercise and aging and performance, Mastering Running is a comprehensive
scientific and personal resource for masters runners, a group that Bill Rodgers
recently told me has been “the most underrepresented and most misunderstood
part of the sports world.”
While underrepresented, masters runners have not gone unnoticed. “I’ve always
noticed the masters runners,” Rodgers said recently, “even when I was in my 20s.”
The 20-something Liberty Athletic Club runners often say how inspired they are
by our masters members.
Mastering Running provides three levels of training plans for the mile (1.6 km)
to the marathon (chapters 11, 12, and 13), including road, track, and cross country
events, as well as discussions of topics related to performance and aging. These
include masters events and who masters runners are (chapter 1), the physiology
of aging and running (chapter 2), meeting the challenges of aging (chapter 3), the
biomechanics of good form (chapter 4), warding off injuries (chapter 5), flexibility
and stretching (chapter 6), setting running goals that fit into your life (chapter 7),
periodization and developing speed (chapter 8), developing strength (chapter 9),
specific issues related to masters training (chapter 10), race strategy (chapter 14),
and an overview of nonstandard running events: mountain, ultra, and trail running
and duathlons and triathlons (chapter 15).
Sidebars from experts—coaches, masters champions, doctors, and writers—
offer a unique perspective into masters running. Their insight will help you maximize
your performance and incorporate running into your already busy life. Topics in
the sidebars include these:
§§ Running and the meaning of life (Amby Burfoot)
§§ The effect of running on the brain (John Ratey, MD)
§§ Footwear and how to think about it (Scott Douglas)
§§ Practices for minimizing injuries and overcoming issues such as decreasing
stride length (Mika Tapanainen, DC)
§§ Strategies for elite (and all) masters runners to maximize performance
(Michael J. Joyner, MD)
These masters champions, some of whom are also coaches, share their training
plans and thoughts:
§§ Pete Magill
§§ Bill Riley
§§ Carmen Troncoso
§§ Libby James
vii
§§ Sheri Piers
§§ Brian Pilcher
§§ Kathy Martin
§§ Linda Somers Smith
§§ Kara Haas
§§ Meghan Arbogast
Throughout the book other masters champions, masters runners of all levels, and
coaches share their unique perspectives and experiences.
The transformative nature of running draws us together. It improves our lives,
expectations, and our relationships. Carmel Papworth-Barnum, bronze medalist
among women 40 to 44 in the 2005 World Masters Championships and owner of
www.women-running-together.com, expressed views that are typical: “Running
has truly changed my life. It’s given me confidence and strength to take on chal-
lenges, opportunities to travel, and the chance to meet interesting and amazing
people,” she told me recently. “It’s given me deep and lasting friendships and the
love of my life!”
Our combined voices underscore the fact that masters running celebrates
individualism and community and the belief that improvement is always ahead,
a never-ending pursuit. These are ideals that we hope will draw more to our run-
ning community. As Joan Benoit Samuelson said in a recent conversation, “Our
demographic is only getting stronger and faster!”
viii
Part I
Masters Running:
The Never-Ending Pursuit
Sometimes life doesn’t turn out as you expect. Sometimes it’s worse. But sometimes
it’s better, “beyond belief” better. You experience the fun and achievement you
hardly thought possible 30 years ago.
That’s the case with many masters runners. Depending on the country, govern-
ing body, and event—road, cross country, track, mountain, trail, or ultradistance
race—runners usually are considered masters when they reach the age of 35 or
40. In track and field events, some refer to those aged 30 to 34 as submasters.
Masters running has nothing to do with experience or performance. Masters
runners include everyone from beginners to Olympians, people through age 100,
and runners who are considered seniors and veterans (terms used for runners over
50 and 60, respectively). Masters running is both a category in itself, with events
for masters only, and also one that is included as a division in races for all ages.
Runners younger than masters age are considered open runners.
3
4 | Mastering Running
world masters age group champion, 54, started running at 43. “I never participated
in sports when in high school or college. I was just 5 feet, 2 inches tall when I was
17 and too small for sports,” he said. Some runners who have jogged for decades
have decided to compete in their 50s and are now faster than they were in their 20s
or 30s. Some, like former semiprofessional soccer player Amanda Loomis, 31, came
to running from other sports. Some have returned to running after competing in
high school and college. Some have competed since their youths or even, like Jeff
Galloway, Colleen De Reuck, and Joan Benoit Samuelson, since they competed in
the Olympics. In November of 2013 four-time Olympian De Reuck, 49, qualified for
the 2016 U.S. Olympic Marathon Trials with a time of 2:39:22.
Masters runners train and race for different reasons. The sport offers many
rewards, satisfying many motivations. It gives objective, undisputable results that
quantify improved fitness and progress while aging. Want a masters ranking?
Masters running can satisfy competitive drives. Races like national champion-
ships, the Boston Marathon, and many other events provide a sense of community,
accomplishment, and prestige. Many masters combine running with altruistic
drives, raising money for charities. The number of masters in charity events has
increased dramatically. With hectic, pressured lives, many runners over 30 run
not just because running offers the rewards just mentioned but also because it is
efficient. If you have sneakers, you can run anywhere.
Finally, many masters run because the running community provides a sense
of balance and stability. “In our lives we can think of ourselves as supported by a
stable structure like a tripod,” said Tom Derderian, president of USA Track & Field
New England in a phone conversation in December of 2013. He has a broad per-
spective on the running community, gained by coaching and running competitively
for more than 50 years, including participation in the 1972 and 1976 U.S. Olympic
Marathon Trials. “Three supports can be family, work, and play. There are certain
ways you have to act in your family and in your job. But when you are in your
grown-up athletics you have a freedom with the people you train and compete
that you don’t have in the other parts of your life. That adds a stability to your life.”
Susan Zwerling Cohen, 51, is an example of thousands who run for stress relief
as well as stability. Shortly before her divorce, the mother of three ran her first
race at 48. She ran a personal best half marathon at 50 in 2:12:33. “Running gives
me time to reflect and is also a great anxiety reducer,” she told me in December
of 2013. “Reviewing my weekly mileage I feel a real sense of accomplishment and
well-being overall. My kids think it’s kind of cool too!”
From the mid-1980s to the present we’ve been in a second running boom, one in
which masters have played an increasingly large role. This boom is different from
the first one. This second boom is woven into mainstream culture; it is focused
on running for everyone interested not just in achieving a personal best but also
in fitness, overall health, life balance, community, and even fashion. Running
today—even racing—is a way of life for many people. It has become a subculture.
“Running is not just for skinny ectomorphs,” Ryan Lamppa, media director and
researcher for Running USA, told me in 2012. Running USA is a nonprofit organi-
zation that promotes distance running and racing to benefit athletes, events, and
running-related businesses. According to Running USA (2013), from 1990 to 2011
the number of road race finishers in this country grew by almost 300 percent (from
4,797,000 in 1990 to 13,974,000 in 2011). Within one year alone, from 2010 to 2011,
U.S. road race finishers increased by 7.4 percent. The increase continues.
Masters running is one of the main reasons that this second boom is still grow-
ing. Oprah Winfrey, who ran her first marathon at 40, was one of the first “faces”
of this boom. “More masters are doing road races than at any time in our country’s
history,” Lamppa told me in a 2012 e-mail. He also said that in 1976, 28 percent of
U.S. road race finishers were 40 or over. That jumped to 35 percent in 1990 and
then again to 40 percent in 2011.
A growing percentage of these masters runners are women. In 1992, 7.7 percent,
or 376,000, of U.S. road race finishers were women 40 and older. In 2011, approxi-
mately 19 percent, or 2.6 million, finishers were women 40 and older, according
to Lamppa.
You’ll likely see more and more older female runners in all races, including
the Boston Marathon. According to the Boston Athletic Association, from 2001
to 2011 the number of female entrants age 40 to 49 more than doubled (1,490 to
3,868 entrants), the number of female entrants age 50 to 59 increased more than
five times (280 to 1,416 entrants), and the number of female entrants age 60 to 69
increased almost six times (37 to 210 entrants).
The number of masters runners is increasing throughout the world as well. More
masters are entering marathons than ever. At the 2011 New York City Marathon,
25,004 of the 47,133 finishers, 53 percent, were 40 and older. International champion-
ships for masters running that include competitions in track, road races, and cross
country are attracting more masters than ever. The first such championships were
held in August of 1975 in Toronto, Ontario, and included 1,427 men and women
from 32 nations. The World Masters Athletics (WMA) championships are now held
indoors and outdoors on alternating years. The most recent championships, the
2013 World Masters Athletics (WMA) outdoor championships in Porto Alegre, Brazil,
hosted 4,158 competitors from 82 countries, said the event media representative,
Lisiane Machado, in October 2013.
Measuring Progress
Whether or not you want to compete, you’re a serious masters runner if you want
to better your performance. Three ways to measure your progress are through your
absolute times, your age-graded results, and how you place in your age group.
6 | Mastering Running
Masters Events
First, you need to choose which events to enter. Know that while, as a masters
runner, you can enter open races for all age groups, there are races for masters
only. Information on masters events can be found at the international levels through
World Masters Athletics (www.world-masters-athletics.org), and through national
organizations such as USA Track & Field (USATF), United Kingdom Athletics, and
Athletics Australia. Many of these, like USATF, have masters divisions themselves.
Furthermore, within USATF are 57 associations covering their respective geographic
regions. These associations, such as USATF New England, list regional and local
masters events. All categories of races are offered regionally, nationally, and inter-
nationally. You can access a list of these associations at www.usatf.org/About/
Associations.aspx. The remainder of this section lists events that you can enter.
Road Events
Road running is the sport of running on a measured course over an established
road (as opposed to track, trail, or cross country course). Generally, a road race
may be as short as a mile or as long as a marathon (26.2 miles [42 km]) or farther.
Numerous kinds of championship events specifically for masters are available.
These include 5K, 8K, 10K, 15K, half marathon, and marathon. Well-known races
popular among masters in the United States include the New York City Marathon,
Carlsbad 5000, Peachtree Road Race, Lilac Bloomsday Run, Boston Marathon,
Crescent City Classic, and the Twin Cities Marathon. Thousands of road races take
place all over the world.
8 | Mastering Running
Mountain Events
Mountain races are run up and down mountains, some smaller, some larger. In New
England, for example, you can try the 10K race up and down Wachusett Mountain.
Well-known, longer mountain runs in New England are Mount Washington (7.6
miles [12.2 km]) in Gorham, New Hampshire, and Mount Cranmore (7.2 miles [11.6
km] for men and 4.8 miles [7.7 km] for women) in North Conway, New Hampshire.
Both were recent sites for the U.S. Mountain Running Championships. Numerous
challenging mountain races are run throughout the world. The 2012 World Masters
Mountain Running Championships were held in Bühlertal, Germany, a 9.5-kilometer
(6 miles) race that climbs 776 meters (2,546 feet).
Track Events
Track events take place on outdoor and indoor tracks over standard distances and
can include obstacles such as hurdles and the water barrier in steeplechase. Track
events range from sprints such as 55 meters indoors and 60 meters outdoors to
distance events such as 3,000 meters indoors and 10,000 meters outdoors. Masters
track relays include 4 × 100, 200, 400, 800, and 1,600 meters and 4 × mile (1.6 km).
Track events also include the hurdles—60 meters indoors and 80, 100, 110, 200, 300,
and 400 meters outdoors—and the steeplechase, an event that combines distance
with hurdles and a water barrier. The steeplechase distance for women of all ages
is 2,000 meters. The steeplechase distance for men 30 to 59 is 3,000 meters, and
men 60 and older run 2,000 meters. The placement and height for hurdles and the
steeple barriers vary depending on sex and age groups. Another event, the pen-
tathlon, includes the 60-meter hurdles indoors and the 100-meter hurdles outdoors
along with high jump, shot put, long jump, and the 800-meter run.
Ultradistance Events
Ultradistance running events include races longer than a marathon, or 26.2 miles
(42 km). They may take place on paved roads, dirt roads, wooded trails, grass, or
mountain paths and involve obstacles or rugged terrain.
Generally, there are two types of ultradistance events: those that cover a specific
distance and those that take place during a specified time and the winner deter-
mined by who covers the most distance in that time. The most common distances
Masters Running: The Never-Ending Pursuit | 9
are 50K (31 miles), 100K (62 miles), 50 miles (80 km) and 100 miles (161 km). Timed
events may last for hours—6, 12, 24, 48—or even 6 or 10 days.
One of the most popular ultradistance events, covering 89 kilometers (55 miles),
is the Comrades Marathon in South Africa, capped at 13,000 entrants. Others are
the Marathon des Sables, a ten-day, 149-mile (240 km) ultramarathon across the
Sahara Desert; the Spartathlon, the 246-kilometer (153 miles) ultramarathon held
annually in Greece since 1983 between Athens and Sparta; and the Western States,
the oldest and largest 100-mile (161 km) trail run in the United States.
Victah Sailer/[email protected]
most influential individual in my life. I won the
Boston Marathon in 1968, the first American
winner since Kelley, and have finished the
Manchester Thanksgiving Day Road Race 50
years in a row.
I began working at Runner’s World in 1978
and have been there ever since, currently as
editor at large. I have written four books, includ-
ing a popular little manual called The Runner’s
Guide to the Meaning of Life. It’s not heavy; it
just talks about themes that run through every
runner’s life.
Cathy: You write in The Runner’s Guide about meaning and connections. Can you elaborate
a bit?
Amby: Running gives us time to think about life’s important issues. I have always found that
my miles lead me to connect with the physical environment around me—land, water, air,
food—and the people I run with. I treasure both relationships and wouldn’t exchange one for
the other. Every run makes me richer, either through observation, internal conversations, or
actual exchanges with my running partners.
Cathy: What are your thoughts on winning?
Amby: Winning is great. I’ll take it every time. But it’s not essential. No one wins every race, no
one gets faster every year (certainly not after 20 or 30 years), and no one outruns Father Time.
So it seems to me that the essential issue in running is how to enjoy and appreciate it without
concern for performance, for winning. That’s why I tell everyone they should focus on building
their mental muscle even more than their cardiac and skeletal muscles. It’s all about motivation.
(continued)
Amby Burfoot (continued)
Cathy: You talk also about running and losing. Can you share some thoughts here?
Amby: When I was young, I won more than my share of races. That was a glorious time, and
I’ll always treasure the memories. But the last 30 years, I’ve been losing way more than my
share. And that’s okay too. If you can’t learn how to be a good loser, in every sense of the
words, then you’re not going to continue running for long. For me, longevity was always the
goal. “Old John” A. Kelley, who finished Boston 58 times, was one of the first serious runners
I ever met and a great role model.
Cathy: What do we learn about courage from running?
\ Amby: We learn that courage has many forms. It takes courage and toughness to win races,
but it takes even more courage to keep running when you don’t win. I have absolutely as
much respect for people in the back of the pack—more or less where I am now—as I have
for winners. They differ much more in talent than they do in courage. Talent makes you fast.
Courage keeps you going.
Cathy: You write about materialism in a chapter called “What You Really Need, You Already
Have” and include a chapter on simplicity. Can you comment on these?
Amby: I learned about the value of simplicity from both John J. Kelley and from Charlie “Doc”
Robbins, who finished the Manchester Road Race 56 times. Kelley was a great follower of
Henry David Thoreau. I’m not sure who inspired Robbins, a psychiatrist, or where he got his
ideas from. I can’t speak for anyone else when I talk about materialism. I can only talk about
my own life. And I have always found that I am happiest when I focus on what I have, not
what I don’t have. I’ve been finding that tough of late. Everyone else seems to have lots of cool
Apple products and to do amazing things with them. I think I might like to do similar creative
things. But I remain happiest with my health, my family, my friends, my fitness, and a simple,
mostly vegetarian diet.
10
Chapter 2
Understanding Running
and Aging
Masters runners often ask how aging affects their running. They want context to
understand and appreciate their performance. If you’re over 30, and particularly
if you’re over 40 or 50, you’re probably beginning to encounter the effects of
senescence: normal physiological aging. While aging and the deterioration of the
various systems ultimately affect performance, masters runners who understand
it can learn to delay it to some degree.
11
12 | Mastering Running
Respiration Rate
Like heart rate, respiration rate—the number of breaths taken per minute—
increases with running. As you know, when you run you breathe faster and deeper
to supply your heart, lungs, and muscles with oxygen. While respiration rate remains
fairly constant with age, it’s harder for older runners to extract as much oxygen
with each breath than it is for younger runners.
Blood Pressure
And what about blood pressure? That’s also affected by running. Blood pressure
refers to the pressure of the circulating blood on blood vessel walls and is divided
into systolic and diastolic pressure. Systolic pressure refers to the force in the arteries
when the heart beats, pumping out blood. Diastolic pressure refers to the force in
the arteries when the heart relaxes between beats. In healthy adults, blood pressure
remains the same through the decades. Normal blood pressure is 120 over 80, and
ideally less than 120 for systolic and less than 80 for diastolic pressure. You may,
however, be among those 20 percent of adults or the almost half of adults over 65
who have slightly elevated blood pressure. In any case, running raises not your
diastolic, but your systolic blood pressure. Like other kinds of exercise that involve
intensity, running can cause normal blood pressure to increase to 200 over 80 and
as high as 300 over 80. These readings are dangerously high, indicating too much
pressure on the blood vessel walls. The bottom line is that your blood pressure
should be checked before you start a training program, and clearance from your
doctor is important.
If you’re at risk for developing high blood pressure, you can take routine mea-
sures in your training to moderate it. A warm-up before and cool-down after run-
ning help your blood pressure adjust gradually to different levels of stress. Warm
up by walking or jogging slowly for at least 10 minutes. Cool down by walking or
jogging for at least 10 minutes. (Stopping too suddenly after your run can cause a
sharp drop in blood pressure, resulting in lightheadedness and cramping.) Don’t
hold your breath while running because that can raise blood pressure. In terms
of diet, limit your salt intake and avoid caffeine, which can raise blood pressure
before and during a run.
Body Temperature
Body temperature stays constant throughout life, but a strenuous run can raise it.
In addition, running in hot and humid conditions can raise core temperature in
any runner, and masters are more affected by humid conditions than open run-
ners. Middle-aged bodies are less efficient at sweating, a cooling mechanism for
the body. Masters runners are also more sensitive to cold. Their skin is less likely to
constrict (shiver) to preserve body heat, and their metabolism is generally slower.
decreases with age is that the heart and blood vessels become less efficient. As a
review, the cardiopulmonary system includes the heart, both a reservoir for blood
and a pump that circulates blood through the body, blood vessels, and the lungs,
which deliver oxygen to and eliminate carbon dioxide from tissues.
What’s useful to know about the heart, aging, and running? The heart weighs
about .8 pound (363 g) in young, healthy adults. It grows as we age, and as it does,
it decreases the size of the left ventricular chamber from which newly oxygenated
blood is pumped through the body. During maximal exertion, stroke volume—the
amount of blood pumped out with each heartbeat—also declines. Less blood
means less oxygen for energy for running. Cardiac output, the amount of blood
pumped out each minute, also diminishes with aging because our blood vessels
(veins, arteries, capillaries) become less able to stretch and pump blood.
Regarding the lungs, ventilation—taking in oxygen and expelling carbon
dioxide—decreases. The diaphragm, the muscle that helps the lungs expand and
contract and therefore draw air into the lungs, becomes weaker and stiffer. Also
the alveoli, tiny grapelike sacs where oxygen and carbon dioxide are exchanged,
decrease in size and number. And the capillaries that carry blood to the alveoli
decrease in number as well. The result is that by the time you’re 80, your maximum
breathing capacity will be about 40 percent of what it was at 30. That looks like
more labored breathing, whether you’re running or walking to the mailbox.
.
Decreased VO2max
.
VO2max, the single best measure of overall cardiovascular performance or fit-
ness level, also
. declines. V represents volume, O2 represents oxygen, and max is
maximum. VO2max is usually expressed in relative terms, as milliliters of oxygen
consumed
. per kilogram of body weight per minute (ml/kg/min). Essentially,
VO2max is the greatest amount of oxygen that can . be used at the cellular level by
the entire body during physical activity. A high VO2max generally correlates with
high endurance performance.
.
How much does VO2max decline with aging? In terms of percentages, it declines
by an average of about 10 percent per decade in sedentary adults after ages 25 to
30. As an example, a 10 percent decline per decade translates to the equivalent
of adding 30 seconds to a 10K personal . best each year (or adding 5 minutes in 10
years). Despite the general decline in VO2max, though, continued vigorous training
can slow the rate of decline per decade from 10 to 5 percent (Joyner 1993; Marti and
Howald 1990). One 22-year longitudinal study found that while continued training
can lower that decline to 5 to 7 percent, two exceptional elite male runners had
declines of as little as 2 percent per decade between ages 22 and 46 (Trappe et al.
1996; Marti and Howald 1990).
Some studies of masters athletes have shown that this decline accelerates at
certain times, from the mid-50s to mid-60s, and then again in the mid-70s. One
study of 2,599 masters runners by Dr. Vonda Wright, orthopedic surgeon at the
University of Pittsburgh, pointed to an unusually sharp decline at age 75 (Wright
and Perricelli 2008).
Having watched women from their 20s to 70s run weekly quarter- and half-mile
intervals over 20 years, I can see this decline clearly on the track. Here’s just one
Understanding Running and Aging | 15
As you lose muscle fibers and mass, you lose strength and power, particularly
if you don’t strength train. From 30 to 80, you lose about 40 percent of the muscle
strength in the legs and back muscles and 30 percent in the arms (Grimby and
Saltin 1983; Holloszy and Kohrt 1995). The good news is that you maintain consid-
erable muscle mass in your legs just from running, and if you strength train a few
times a week with a focus on your other muscles, you can minimize that muscle
loss considerably. Chapter 9 discusses strength training.
muscle fibers become increasingly dysfunctional. Hamstring and calf strains are
among the most common muscle injuries that plague masters runners. In tendons,
water content decreases with age, making them stiffer and less able to tolerate stress.
Like many masters runners, I’ve had recurring Achilles tendinitis (inflammation of
the Achilles) that sidelined me for four or five years in my late 40s. (I returned to
periodic competition in my 50s.) A progression of Achilles tendinitis, tendinosis is
a degeneration of the tendon that’s common among masters runners. To alleviate
soreness and help circulation, many masters swear by regular massages includ-
ing a technique called active release therapy, physical therapy, yoga, chiropractic
appointments, and acupuncture. If you follow a thoughtful training plan, listen to
your body, and avail yourself of the wide variety of practitioners in sports medicine,
you can meet most challenges you’ll face.
Prolonged Recovery
Recovery is one of the basic principles of training, particularly for masters runners.
If you want to get more fit—to “up the ante” in your workouts—you have to learn
how to recover. If you’re increasing the intensity, duration, or frequency of your
runs or races, you need more rest to let your muscles repair and grow stronger.
The swimmer Dara Torres is a good example of someone who recognized the
importance of prolonged recovery for a master. At 41 at the U.S. Olympic Trials for
the 2008 Beijing Olympics, she qualified for the individual 100-meter and 50-meter
freestyle, the 4 × 100-meter medley relay, and the 4 × 100-meter freestyle relay.
John Ratey
Ratey was a competitive athlete, playing base-
ball, basketball, and tennis through high school,
and a nationally ranked tennis player at age 16.
Now he is a self-proclaimed gym rat. “I try to
do something every day,” he said. He lifts weights regularly, runs occasional 5Ks and sprints
on the treadmill three times a week. “I usually do five to six 30- to 60-second sprints (with a
walking break of two and a half minutes between efforts) at a setting of 8 and an incline of
8 depending on how I am feeling.”
Ratey began focused research on exercise and the brain in the 1980s when several Harvard
and MIT professors who happened to be marathoners, approached him, knowing he was a
psychiatrist. “They were marathon runners who had to stop running because of injury. As a
result they were depressed and couldn’t focus and didn’t know why. They were getting angry
and they were procrastinating for the first time in their lives, all symptoms of ADD (attention
deficit disorder).”
Cathy Utzschneider: What should masters runners (runners over 30) know about the effect
of running on the brain?
Dr. Ratey: They should know that running is what our genes are coded for. Since the hunter–
gatherer period, our brains have evolved to expect movement like running. We were expected
to be movers, foragers, joggers, sprinters. When you’re running, you’re the head-of-the-tribe
runner. What running and competition does is not just keep your weight down but also your
brain up.
Cathy: How does it keep your brain up?
Dr. Ratey: Evolution’s gift to us is that moving, more than any other activity, helps gener-
ate more brain cells. Moving increases the brain’s concentration of a protein called BDNF, or
brain-derived neurotrophic factor. I call it “Miracle-Gro for the brain” because it really is brain
fertilizer. We have stem cells in our brain, and BDNF is one of those important proteins that helps
the stem cells grow into new brain cells. BDNF also helps brain cells connect with each other.
Cathy: Isn’t this discovery about being able to grow new nerve cells fairly recent?
18
Understanding Running and Aging | 19
Dr. Ratey: Yes, neurogenesis—the growth of brand-new nerve cells—in humans is something
we didn’t know about until 1999. Until then, it was thought that we were born with all the
brain cells we were ever going to have.
Cathy: I read in Spark that exercise improves our ability to learn. You mentioned a 2007 study
by German researchers whose subjects learned vocabulary words 20 percent faster after rather
than before exercising. Is this true?
Dr. Ratey: Yes, more means you can improve both your ability to learn and your rate of learn-
ing. Learning means wiring cells together in cell assembly lines that are selectively connected.
BDNF helps brain cells prepare to learn, learn new concepts, and develop new skills. Experi-
ments with rats and mice have shown that exercise helps learners be more alert, motivated,
and focused and less impulsive, more willing to overcome frustration.
Cathy: In Spark, you mention that regular exercise like running helps build up neurotransmit-
ters and receptors of neurotransmitters, which deliver the equivalent effects of drinking coffee
or taking Ritalin and Prozac.
Dr. Ratey: Yes, when you run, you release dopamine, norepinephrine, serotonin, and endor-
phins. Among other things, dopamine improves mood and motivation. Serotonin improves mood,
lessens impulsivity, and moderates anger. Norepinephine improves attention and perception,
and endorphins modulate pain, relieve anxiety, and calm the brain.
Cathy: You also mention that exercise helps us become more social. How is that?
Dr. Ratey: Exercise promotes our brains to be more receptive to others. It raises our neu-
rotransmitters and makes us less socially anxious and more motivated. And it raises our oxytocin
levels. Oxytocin is our love and bonding hormone. Exercise boosts our self-esteem, and exercise
in a pair or group automatically increases our interaction with others. Many people who get
involved in ongoing exercise with a trainer, a masters group, a running or walking partner, or
a CrossFit-type of environment make new connections that often become an important part
of their lives.
Cathy: I encourage runners to do drills requiring coordination before they start running. Do
they deliver benefits that are different from those derived from endurance and interval running?
Dr. Ratey: Yes. Exercise that incorporates coordination challenges actually uses the most of your
brain. Getting your heart rate up to a maximum of 90 percent for short periods is important,
but so are periods of exercise involving coordination challenges.
Cathy: What’s next for you?
Dr. Ratey: I’m working on three more books, one with a working title called Human 1.0 about
how we should be living according to our hunter–gatherer genes. It covers how we should eat,
exercise, love, live, and play. Another is called Spark in Action, and includes stories of people
who have triumphed over mental health problems (depression, anxiety, addictions, and stress).
But she withdrew from the 100-meter freestyle precisely because she knew that
prolonged recovery from so many events would hurt her chances of succeeding
in the 50 meters and the relays. The lesson: as a masters runner, be selective about
what and how much you do.
What qualifies as recovery for masters runners? It may mean time off before or
after a race, time easing off between seasons, cutback weeks when preparing for
a major event, or rest after a track interval. It may be running easy instead of hard,
20 | Mastering Running
Age
The older you are, the more recovery you should take, no matter how fast you
run. Train yourself to listen carefully to your body. Your own judgment trumps any
rule. (If you’re on the track with others, don’t get distracted by their energy levels.)
Cutback Weeks
While you can generally increase mileage by 10 percent each week, also incor-
porate cutback weeks every fourth or at least every fifth week. These refresh your
training and prevent overload, not only in training but also in fitting it into the rest
of your life. In cutback weeks you might lower your training by 10 to 25 percent
and then return the following week to the level before the cutback week. If you’re
feeling unusually tired or if you feel a nagging soreness in a particular spot, have
the courage to lower your running by as much as 50 percent and either cross-train
or rest instead.
workouts. A Tuesday track workout may be followed by a Friday track workout, for
example. Many runners in their mid-50s and older are better off with at least three
recovery days between intensive training.
Gender
If you’re a woman and you need more recovery time than some of your male running
friends, know that hormonal differences give them an advantage. Men have more
testosterone, the hormone that helps not only protein synthesis but also muscle
repair and growth, including recovery from tough workouts.
Declining Motivation
You think? Who wouldn’t be surprised to hear that staying motivated can be a chal-
lenge for masters? Times slow, injuries threaten more often, and energy diminishes.
Numbers of participants in older masters age groups—55 and particularly 60 and
older—decline in all kinds of races. Running USA’s 2011 road race age group dis-
tribution records of male and female finishers confirm this.
What helps masters runners stay motivated? First, don’t take on too many respon-
sibilities. Too many responsibilities, not injury, was the major obstacle faced by
the masters runners in my doctoral study (Utzschneider 2002). Keep a journal and
write down goals. Find a club. Train with a partner. Ask your family to help you
stay motivated, schedule your runs, and eat healthily. I wrote my first book, MOVE!
How Women Can Achieve Athletic Goals, precisely because motivation is such a
major challenge for masters. It addresses the above issues.
body heat, and shivering, a muscular response to generate heat, function less
efficiently (Collins et al. 1980; Young 1991; Young and Lee 1997). Beginning signs
of hypothermia are shivering and increased breathing rate, heart rate, and blood
pressure. Below a core body temperature of 95 degrees, symptoms worsen and
include confusion, lack of concentration, and slurred speech. At the worst stages,
the heart beats irregularly. Hypothermia can be fatal. Side effects include chilblains,
superficial ulcers of the skin, and frostbite.
Wearing the right kind of clothing in wet, cold, and windy conditions can help
you withstand the most adverse conditions. If you run in the rain or wind, you want
clothing that is water resistant or waterproof, breathable, and wind resistant. In
cold weather, you want thermal, breathable underwear (look for polypropylene
fabric). Breathable gear for everything—neck warmers, hats, socks, gloves, even
face masks—helps wick sweat away from your skin so it stays dry and you stay
warm. One winter during a three-week double-digit subzero cold spell, two of
my masters runners discarded their egos and donned face masks to train for the
February Hyannis Half Marathon. “We were toasty after 15 minutes!” one of them
said recently.
Dress for your run as if it’s 10 degrees Fahrenheit warmer than the actual outside
temperature. You’ll be slightly chilled for the first 10 minutes or so, but then toasty
warm for the duration. Among materials that many runners like are Gore-Tex,
Activent, and Dryroad. Materials like these can keep you smiling on the coldest,
wettest, or windiest days.
not discussed but others around her also start losing weight. A Division I college
runner recently confirmed the lemming effect, saying that it works both ways with
female athletes. Her college team was unusually free of eating disorders because its
captain, one of the fastest runners, modeled and encouraged healthy eating habits.
Coaches shouldn’t hesitate to tell women whom they suspect are underfueling
themselves that eating enough and getting proper nutrition, including calcium and
fat, can mitigate signs of the syndrome. If you eat more calcium, you’ll be less sus-
ceptible to osteopenia. I’ve occasionally asked women who appear too thin—the
main sign of the triad—to check their body mass index (BMI). BMI is a number cal-
culated from your weight and height. According to the National Institutes of Health,
if your BMI is less than 18.5, you fall in the malnourished category. (A BMI of 18.5
to 24.9 is in the normal and healthy weight range.) You can calculate your BMI by
dividing your weight in pounds by your height in inches squared and multiplying
that result by 703. Using a metric equation to calculate BMI, divide your weight in
kilograms by the square of your height in meters. There are numerous web-based
BMI calculators to help you calculate your BMI, if you don’t want to do the math
yourself. Of course skinny doesn’t always mean healthy (something many women
already know), and it doesn’t always mean fast. Healthy nutrition and a body mass
index in the healthy range are the goals. Sometimes heavier is even faster. I’ve
seen quite a few masters runners post personal bests in races after gaining a few
extra pounds. (I ran my personal best mile and 5K carrying a few extra pounds.)
One of the worst eating and control disorders, anorexia, is increasingly common,
unfortunately, among middle-aged women in many countries, including the United
States, Britain, and Australia. According to Holly Grishkat, PhD, director of The
Renfrew Center, an eating disorder treatment center, eating disorders among middle-
aged women have increased by 42 percent from 2001 to 2010 (Sheridan 2012). An
Australian study found that from 1995 to 2005 the rate of fasting and binge eating
increased significantly among women age 55 to 64 (Hay et al. 2008).
Iron Issues
With all that women masters runners are juggling in their lives, it’s not unusual for
them to be tired. While fatigue may be caused by many things, including crazy
schedules and insufficient sleep, you may find you’re anemic, or low in iron. If you
are, in addition to being generally exhausted, your running times are likely to rise
(you’ll get slower). Other symptoms of low iron levels are pale skin, headaches,
being unable to recover from a poor night’s sleep, and unexpected shortness of
breath during exertion. Iron deficiencies are also difficult to detect because they
develop gradually.
Masters female runners are more prone to anemia than many groups for several
reasons. First, not many of them (as far as I can see) eat a lot of red meat, one of the
best sources of iron. Second, foot strike during running destroys red blood cells,
the cells that “grab” oxygen and distribute it throughout your body. Third, iron loss
occurs not just through menses but also through sweating. Several runners I coach
at the Liberty Athletic Club found they were anemic after they felt unusually tired
and slow. All of a sudden their 5K running times increased. After learning from
blood tests that they were anemic, they took iron supplements and were back to
full energy levels and improved race times in three to six weeks.
To stave off anemia, be sure you’re consuming enough iron-rich foods. In general,
you should consume at least 15 milligrams of iron daily if you are a premenopausal
woman and 10 milligrams if you are postmenopausal.
How can you prevent iron depletion?
§§ Eat foods like liver, lean meat, oysters, egg yolks, dark-green leafy vegetables,
legumes, dried fruit, and whole-grain or enriched cereals and bread.
§§ Eat three to four ounces (85-113 g) of lean red meat or dark poultry a couple
of times per week.
§§ Eat or drink foods rich in vitamin C with meals to increase iron absorption.
§§ Know that drinking coffee and tea with meals reduces iron absorption.
§§ Use cast-iron pans for cooking. They increase the iron content in your food.
Finally, if you have found that you are low in iron, retest your blood every three
months. Three months gives you time to build up iron stores and evaluate progress.
among both men and women over 50, 55 percent of whom have one or the other
(Pray and Pray 2004). If you are one of the many masters female runners who
don’t consume enough calcium, consider supplements. As always, consult your
physician first.
The causes of osteopenia and osteoporosis, considered silent diseases because
they have no obvious symptoms, are many and complex. They include genetics
and a history of irregular menses, stress fractures, taking corticosteroids for one
year or more, and smoking. Other causes include body weight less than 127 pounds
(58 kg) for women and inadequate nutrition, including too much caffeine, which
can strip calcium from bones, and getting too little protein, vitamins, and minerals
such as calcium and vitamin D (which helps your body absorb calcium). Excessive
exercise that leads to irregular or nonexistent periods and too little weight-bearing
exercise are also causes. Menopause, which causes women to lose the estrogen
that helps their bodies absorb calcium, is another cause.
The good news is that you can take action to ascertain your bone mass and to
reverse the effects.
§§ Check with your doctor and ask for blood work to check your calcium and vita-
min D levels and ask how much you should take given your medical history.
§§ Ask for a bone mineral density (BMD) test to learn the density of the hip bones
and spine. If you haven’t already, start a weight-lifting regimen at least twice
a week, particularly for the back, abdomen, and upper body.
§§ Limit alcohol intake to no more than two drinks a day and limit your coffee
or tea intake to three 8-ounce (237 ml) cups a day. (Limit those grandes!)
§§ Check your diet to be sure you’re eating enough calories.
§§ Eat at least .8 grams of protein per 2.2 pounds (1 kg) of body weight daily.
§§ Maintain a healthy body weight at a body mass index of 18.5 to 24.9.
§§ If you smoke (I don’t know a masters woman runner who does), give it up.
Menopause
Mention menopause and women roll their eyes. (How many 45- to 55-year-old
women have nothing to say about menopause?) They visualize night—and day—
sweats, moods fluctuating because of hormones, sleepless nights, weight gain, and
bloating. Menopause is at the least a nuisance for most female masters runners.
The new bloating around their waistlines is irritating. Despite training and eating
well, they wonder where that tire came from. (Some say trying to maintain their
premenopausal weight feels like they’re fighting World War III). Even elite masters
female runners may put on two to five pounds (1 to 2.3 kg) that often disappear
by the late-50s.
The good news is that most masters female runners don’t think menopause
negatively affects their running times (which were slowing with age, anyway). In
fact, the average age of the 103 female runners in my doctoral study was 52, and
only 10 percent felt that menopause was an obstacle to competition (Utzschneider
2002). Most all masters runners feel that running helps alleviate the symptoms of
menopause. It helps them control their weight and, even more important, it helps
them sleep and regulate their moods.
26 | Mastering Running
27
Runner Profile: Pete Magill
ill_ Date of birth: June 19, 1961
Personal Information
§§ Senior writer and columnist for Running Times
magazine
§§ Consultant for Seebach and Seebach legal
firm
§§ Author of Build Your Running Body (The
Experiment, scheduled publishing date of
summer, 2014, with coauthors Tom Schwartz
Cathy Utzschneider: You clearly have a lot of talent. Are there other runners in your family?
Pete Magill: My son Sean ran high school track, winning his school’s “Frosh-Soph” sprinter award
when he was a sophomore. The next year, he trained with dad for eight weeks following football
season, dropping from 195 pounds to 175 and recording a 4:34.9 in his first 1,600 ever. His high
school coaches weren’t supportive of his new training focus, so he returned to sprints for one season
before dropping the sport to concentrate on football, which he continues to play in college.
Cathy: How often do you race?
Pete: I race far less than most of my masters peers. My focus is on big performances rather than
frequent racing. If I race a dozen times in a year, that’s a big year. Some years I only race five or six
times. While it increases pressure to run well every time out, it also allows me to build better fitness
between races and to recover more fully from previous efforts.
Cathy: What is your favorite distance?
Pete: My favorite distance isn’t a distance at all. It’s a type of race: cross country. I love cross country
because it takes the time out of the race and turns it into a true competition, racer against racer. It also
allows for the type of team experience that’s only available in relays on the track and rarely exists on the
roads. But if I have to pick an actual distance, it’d be the 5K. The 5K requires all elements of training:
28
endurance, strength, speed, and psychological control (pacing and effort), but the recovery is far less
than for other races. We can put all our training to the test without having to pay with a prolonged
recovery period postrace.
Cathy: What is your favorite race?
Pete: My favorite race is the USATF Club Cross Country Championships. Year after year, our men’s
masters race is the most highly attended of the day’s races (including open and masters divisions),
with 400 to 500 very serious distance runners spread across the start line. Top clubs from all over the
country make the annual trek to compete, creating friendships and rivalries that span decades. Best
of all, after competing head-to-head with our rivals, we can cool down on the course while watching
the top young open runners in the country battle it out.
Cathy: Do you have a coach?
Pete: I’ve coached myself since my early 20s, and I continue to do so today. After less-than-satisfactory
coaching experiences growing up, I decided to take the reins in my mid-20s. Starting up again at age
39, I expected to train and race for about two years, so it didn’t seem important to find a coach. A
few years later, I’d learned so much about masters training that I felt confident I could steer my own
training as well or better than anyone else. It’s worked well so far.
Cathy: Do you have a role model?
Pete: I don’t have a role model, but that doesn’t mean that there aren’t people within the sport whom
I admire and from whom I draw inspiration. The third race I ever ran as a master, at age 40, was an
indoor mile. Finishing only a few seconds behind me in 4:25 was Nolan Shaheed, then 51 years old. I
couldn’t believe a 51-year-old could run that fast! It gave me hope that I might have a few years left
in me. Now 51 myself, I hope some younger masters feel the same way when they race me.
Cathy: How has your training changed over the decades? Can you give an example of a typical
training week for a 5K? Examples would be helpful.
Pete: When I was a youngster—teens and 20s—I trained like an idiot. If I ran 100 miles (162 km)
per week, I ran 100 hard miles per week. Interval workouts were like miniraces. Easy distance referred
to volume, not effort. Every day was a test. And every attempt to get race fit predictably resulted in
burnout, injury, or illness.
As a new master, at age 40, I emphasized lower volume, higher quality, and greater recovery. My
mileage varied from 35 to 70 miles (56-112 km) a week through my mid-40s, then began to climb as
I simultaneously climbed toward my late-40s. Now in my 50s, I’ve maintained volume (I don’t count
miles, but probably log 85 to 95 miles [137-153 km] per week in nonrace weeks), but I’ve drastically
eased up on easy days and lowered the intensity of quality days, favoring tempo intervals on the
road over faster intervals on the track and using short and longer hill reps in place of speed work.
Sample 5K Training (Two Weeks)
§§ Sunday – long run (90-150 minutes)
§§ Monday – easy 90 minutes
§§ Tuesday – a.m. easy 50 minutes, p.m. 3 × 10-minute tempo intervals with 3-minute jog rest
(70-80 total minutes)
§§ Wednesday – easy 90 minutes
§§ Thursday – a.m. easy 50 minutes, p.m. easy 90 minutes
§§ Friday – a.m. easy 50 minutes, p.m. short hill repeats: 8 × 8-10 seconds up steep hill at 95 percent
effort with walk back to start plus 8 × 12-15 seconds down steep hill at 95 percent effort with
walk back to start (includes 15-minute jog warm-up and 10-minute jog cool-down)
§§ Saturday – easy 80-90 minutes
§§ Sunday – long run (90-150 minutes)
(continued)
29
30 | Mastering Running
Pete Magill (continued)
you’re probably right. Trust your judgment. It will serve you well. (And, if you can,
hire experts who have experience with masters athletes.)
Perspective and Wisdom
As a masters runner, you have both perspective and wisdom. You’ve seen more
of life, and scanning the general population of others your age, you probably feel
grateful that you’re able to run at all. You also know that running is for a lifetime,
and that at different stages in life—depending on what else is going on—running
can fulfill different goals. There are times when you’re fit and ready to race and
others when a training run with friends is all you want. Personal bests, friendships,
championship titles, vacations, and stress relief are all reasons to run.
You have more perspective regarding the challenges of running. Estimates of
percentages of all runners injured each year vary considerably, depending on the
study, usually ranging from about 40 to 70 percent of all runners (van Mechelen
1992; Jacobs and Berson 1986). As a masters runner, though, you have more per-
spective on setbacks and injuries. You can use your experience to your advantage.
If you have a setback, you know it’s not forever (whereas when you’re younger,
you think it’s the end). You’re more likely than open runners to back off when you
feel a warning twinge, and you know running is for a lifetime so you’ll be back.
Knowing Your Body
You know your body’s idiosyncrasies, its strengths and weaknesses. Each person
has his or her own vulnerabilities. Whether you have a muscle imbalance, a leg-
length discrepancy, or tight hamstrings or Achilles tendons, you know your weak-
nesses and are better at knowing how to weave around them than you were when
you were younger. You know whether you pronate or supinate, or you’ve found
running shoes that fit your feet or orthotics that help. You know what workouts
exacerbate a weakness or whether you’re more vulnerable to tight turns on the
indoor track, hill workouts, or long runs. You’re more likely than younger runners
to know whether or not a niggling spot in your foot or knee is a precursor to some-
thing more serious.
Meeting the Challenge of Aging | 31
found that 10 years or 10,000 hours of deliberate practice leads to excellence (Ericsson
et al. 1993). Deliberate practice is practice aimed at reaching goals just beyond your pres-
ent level of competence; it involves focusing on your weaknesses and specific needs,
practicing your skills repeatedly, and continually adjusting them with feedback from a
coach or teacher.
The limited research that exists on numbers of years to personal bests in masters
running generally supports the rule of 10 years or 10,000 hours, showing that they are
achieved within 7 to 10 years, regardless of when you start. Masters runner Priscilla
Welch started running at age 34 and achieved her personal best in the marathon 8 years
later, at age 42, running 2:26:51 (Rodgers and Welch 1991). Older legs can be fresher
legs. It took the female masters runners in my doctoral dissertation an average of 7.5
years to reach their best times, whether they started running in their teens or after age
30 (Utzschneider 2002).
If you’re a masters runner who is starting really late—not just after 30, but after 40 or
50 or even 60—and if you have genetic ability as well, you can catch up to others after
10 years of deliberate practice. As Rodgers and Welch wrote in Masters Running and
Racing, “a 50-year-old novice racer is promised the same span of progress as a 15-year-old,”
(1991, p. 4). Figure 3.1 from my research found that after 10 years, masters runners who
started after 30 or even after 50 could be just as fast as those who started when young.
One reason it takes more than a few years to achieve one’s best result is simple: it takes
that long to figure out the mix of physical and mental training habits, including strength
training, patience, and race strategy that work best for you, and that mix changes over
time. Joe Navas, 43, started running at age 30. “It took me the better part of eight years
to even begin to wrap my head around the idea of patience in all aspects of running,”
he told me in December of 2013. When he first started running, “training meant running
faster every time out. How could one expect to get faster without running faster? I had
no concept of time or pace, beyond what I was beginning to learn about how to not just
plain blow up in a race, which still took a long time to wrap my head around. I was the
guy in the Cape Cod Athletic Club who could be counted on to lead for the first mile
and fade. Every time.”
Performance
level
High
Low
10 20 30 40 50 60 70
Age (in years)
Figure 3.1 Late starting masters female runners can catch up to women who start
running in their earlier years.
E6001/Utzschneider/fig 3.1/482776/KH/R1
Meeting the Challenge of Aging | 33
Personal bests for Joe came 8 to 10 years later. “I began to think that training more and
racing less could have benefits. I approached every race with an idea about pace,” he said.
At 38, he ran 1:10:26 at the New Bedford Half Marathon. That year he also ran personal bests
in the Lone Gull 10K (32:18) and in the Falmouth Road Race (36:63). In his ninth year of \INS
running, he ran a personal best marathon at the Boston Marathon (2:33:18) and in Fairhaven
Father’s Day 5K (15:29). Now, at 43, his perspective on running and racing is focused beyond figu
time. Personal bests don’t come forever. “Hubris is, essentially, the enemy,” he said. “I run
to reason, to examine, to enjoy what I am, not what I should, could, or would be.”
Sleep
Keeping your sleep consistent—whether that’s 6 or 10 hours a night—will help you
run your best. Of course, avoid extreme sleep deprivation of less than 4.5 hours. That
affects moods and lowers production of hormones important for performance, such
as human growth hormone essential for repairing sore muscles and other soft tissue.
A few nights of little sleep can interfere with glucose metabolism and raise levels of
the stress hormone, cortisol.
To help you sleep, avoid caffeine (coffee, tea, chocolate, soft drinks), a stimulant,
at least six hours before bed. If you drink alcohol, drink it four hours before you want
to sleep. Being a depressant, alcohol may initially put you into a deep sleep. As your
body absorbs the alcohol, however, you may experience mild withdrawal symptoms.
You may wake up before you ordinarily would. Because alcohol is dehydrating, you
may wake up at night, thirsty.
If you have problems falling asleep, try a simple muscle-relaxation exercise using
mainly your arms and hands. As you are lying down, create tension by pressing your
fingers into the palms of your hands and making fists. Focus on and feel the tension.
Then relax your hands and arms, allowing them to be heavy. Breathing slowly and
34 | Mastering Running
deeply, think about the word relax each time you breathe out. You’ll find that that
your hands and arms relax more and more. Repeating this exercise has helped
many runners fall asleep.
Recovery
As a masters runner, you’ll do best if you understand both how important recovery
is and what it actually means. You need more recovery than younger runners just
to ward off injury. The recovery phase of training, including rest and easy days, is
when you become more fit, when you adapt after the stimulus of hard workouts.
Regeneration occurs in this recovery phase. Depending on how intensely and how
much you run, muscle fibers and connective tissue that have been worked hard
need at least 48 hours to repair and rebuild. Fluids, enzymes that help muscles
contract and relax, and muscle glycogen need to be replaced. The older you are,
the more time you need. Working muscles again too soon leads to tissue breakdown
and injury instead of buildup. Without recovery, adaptation may occur in the short
term, but ultimately it will fail. And because most injuries come from overuse, a day
of yoga, rest, massage, or easy miles can prevent three- or four-week forced breaks.
Chapter 2 mentions recovery as it applies to hard and easy running, and chapter
5 discusses recovery in depth as it applies to staving off injury. What about recovery
days after a race? Here are general guidelines based on age and race distances.
I don’t recommend recovery days by age groups because readiness for the next
workout depends more on fitness, although, generally speaking, the older you are,
the more days you should take. Knowing your own body is key.
Race Distance Recovery Days Between Race and Next Workout
1 mile 3-4
5K 5-6
5 miles to 10K 6-8
15K to half marathon 10-14
Marathon 35 or more
The point here is that knowing the many forms of recovery and building in time
for it will keep you healthy. Recovery includes cooling down, stretching, soft-tissue
work, cross-training, napping, body work, steams, and saunas. As a rule of thumb,
masters runners should take 15 to 30 minutes of recovery for every hour of training.
Many masters runners see some kind of body worker, whether that’s a massage
therapist, chiropractor, or acupuncturist, at least once every two to four weeks.
You need recovery not just after running but in life in general after stressful peri-
ods at work or at home. While positive stress (eustress) can benefit the body, too
little recovery can turn training into negative stress (distress). Don’t overschedule
yourself. If you have more than three major obligations in your life in addition to a
serious running goal, you have too much on your plate. Cut out something.
Hydration
You need to drink enough fluids, particularly water, to run your best at any age.
Not drinking enough can lead not just to dehydration but to slower running as well.
A 2 percent drop in body weight during a run often correlates with a 10 percent
decline in performance.
Meeting the Challenge of Aging | 35
like beans, peas, and lentils; cereals; and grains such as corn, rice, and oats. About
45 percent of your daily calories should come from complex carbohydrates and
10 to 15 percent from simple carbohydrates.
While recommendations for daily protein intake call for 10 to 15 percent every
day, protein needs should be based on your body weight, not your caloric intake.
(If your caloric intake is unusually high, 10 to 15 percent of that equals too much
protein.) While the recommended protein intake for the average American is .4 gram
of protein per pound body weight (.8 g/kg), runners need to replenish the amino
acids oxidized during exercise and to replace exercise-induced muscle damage
by consuming .5 to .8 grams of protein per pound (1.2 to 1.7 g/kg).
In addition to helping to build and repair body tissues, including muscles,
protein also replaces red blood cells, facilitates hormone production, helps with
muscle contractions, forms antibodies for disease protection, and regulates water
balance. Because many masters runners are vegetarians, it’s helpful to remember
that protein is made up of building blocks called amino acids. Twenty amino acids
join to make all kinds of protein. While the body can make most of these, there
are several it cannot. These are the essential amino acids (EAA), which you must
include in your daily diet.
If you eat meat, getting enough protein is not complicated. Protein from ani-
mals—meat, poultry, fish, milk, eggs, and cheese—is considered complete because
it provides all the essential amino acids. If you are a vegetarian, you get much of your
protein from incomplete protein sources, such as legumes, grains, nuts, and seeds.
These are low in one or more of the essential amino acids and should therefore
be eaten with other complementary proteins. As an example, rice and dry beans
are complementary proteins. Eaten together, they provide adequate amounts of
all the essential amino acids the body needs. Other complementary proteins are
peanut butter and whole-wheat bread and bean soup and bread.
About 20 to 30 percent of your daily calories should come from fat, found in
meat, cheese, eggs, nuts, seeds, oils, butter, margarine, desserts, and snacks. Fat
is critical for everyone and especially athletes because it provides a concentrated
source of energy, helping to delay fatigue. Fat also helps satisfy hunger; absorbs
fat-soluble vitamins A, D, E, and K; supports vital organs; and helps maintain body
heat. While fat is necessary, focus on consuming more unsaturated, or healthy, fat:
sources that come mainly from vegetables and are usually liquid at room tempera-
ture. Limit saturated fats, those that are usually solid at room temperature because
a high intake can lead to high cholesterol, some cancers, and heart disease. Also
limit trans fats, those created when liquid fat is processed into semisolid fat and
used to increase the flavor and shelf life of foods. Like saturated fat, trans fat raises
LDL, or bad, cholesterol and increases the risk of heart disease. But unlike saturated
fat, trans fat lowers HDL, or good, cholesterol and may do even more damage. To
see percentages of monounsaturated, polyunsaturated, saturated, and trans fats
in various oils and spreads, see figure 3.2.
Few masters runners have difficulty maintaining a healthy weight, although the
challenge to be at your leanest to run your fastest is greater as metabolism slows
with the decades. No more all-you-can-eat nachos. If you’re in your 40s, 50s, or 60s,
you may not be able to eat as much as you could decades earlier without gaining
weight. As mentioned in chapter 2, you can use body mass index, a calculation that
Types of fat in various oils, spreads
Safflower oil
Canola oil
Flaxseed oil
Sunflower oil
Corn oil
Olive oil
Sesame oil
Peanut oil
Benecol
Cottonseed oil
Chicken fat
Smart Balance
Stick margarine
Vegetable shortening
Lard
Palm oil
Beef fat
Butter
Coconut oil
0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
Polyunsaturated Monounsaturated Saturated Trans
38
Meeting the Challenge of Aging | 39
uses your height and weight to estimate your body fat, to determine whether you’re
at a healthy weight. If your BMI is 18.5 to 24.9, you’re in the normal and healthy
weight range. If you’re over that and are carrying a few extra pounds, losing a few
could help your running times. The following guidelines from an article in Runner’s
World may help you (Burfoot 2007).
40
Chapter 4
41
42 | Mastering Running
from foot strike to breathing patterns. Sometimes runners naturally change their
foot strike from a heel- to a mid-foot strike as they develop greater muscle, tendon,
and ligament strength. One asthmatic runner insisted on breathing only through
her nose. She ran slower and continued to breathe through her nose. If you want
to change your form, learn what you’re doing first. Look at your image in the next
store window you run by. Better yet, ask a friend to video you from different angles
(phones work well for this). Still better, ask an exercise physiologist to analyze
your gait.
Reminding yourself of the principles of optimal running biomechanics can help
you adjust your running form, optimize your performance, and lower your risk of
running injuries. In general, I tell runners of events from the mile up to focus on
running
§§ tall,
§§ relaxed,
§§ with economy of motion, and
§§ quietly.
Or I suggest they remember the acronym TREQ: tall, relaxed, economy, quietly.
Running tall means running with an erect posture so your head and upper body
are aligned properly. If your weight is balanced so that your head is over your
shoulders, hips, and legs, your lower body and stride are more likely to be correct.
Your diaphragm will also be open so breathing is easier. You’ll be less likely to
jut out your head, slouch your shoulders, or stick out your rear end. Periodically
shaking tension out of your arms and hands can help you relax, preventing your
face, shoulders, and neck from tensing and consuming energy. Running with
economy of motion helps you minimize movements that don’t propel you forward.
Avoid bouncing, for example, because too much up-and-down movement wastes
energy and can be hard on your feet and legs. Think of running with a beanbag
on your head. Exaggerated pumping of arms (except on hills) also wastes energy.
If you imagine running on eggshells (and trying not to break them) your feet are
likely to hit the ground quietly and lightly. If you hear thumping, you’re probably
putting undue stress on joints, tendons, bones, and muscles. Running should be
quiet, soft, and springy.
Posture
Hold your head high and your back straight, imagining a string attached to the top
of your head. If you look ahead about 10 to 20 feet (3-6 m) you’ll straighten your
neck and back. Looking down can lead to fatigue and tightness in your neck. Keep
your head as steady as possible without bobbing or rotating side to side. Relax your
Biomechanics of Good Form | 43
jaw and neck. Too much tension there can create tension throughout your body. An
exaggerated yawn can help relax your jaw and face. Practice smiling as you run;
this helps relieve overall tension. Keep your shoulders low and loose rather than
high and tight. Carrying your shoulders too high can lead to fatigue, a shorter stride
length, and increased shoulder tension;
carrying them too low can lead to bounc-
ing and a forward lean. If your shoulders
feel tight, shake them out to release tension.
Shoulders should remain level and not dip
from side to side with each stride.
Your entire body should have a slight
forward lean (but do not bend at the waist).
Keep your head in line with your shoulders.
If you think about running tall, you will
stretch yourself to your fullest height with
your back straight. If you begin to slouch,
take a deep breath and feel yourself natu-
rally straighten. Leaning your head too far
forward leads to fatigue and tightness in
the neck, shoulders, back, and even ham-
strings. A slight forward lean means that
your head is balanced over your shoulders,
which are balanced over your hips, which
are balanced over your legs (see figure 4.1).
Figure 4.1 Proper running form
Your hips are the center of gravity.
includes proper positioning of the head,
shoulders, and hips.
Arm Drive
Arms should swing mostly forward and back, not across the midline of your body,
between waist and lower-chest level (see figure 4.2a). Tuck elbows in, and bend
them at about a 90-degree angle. On the back swing, your wrists should be next
to the side of your pelvis, grazing your hips as if you are reaching for your wallet.
Let your arms fall naturally back to the forward position. If you feel your forearms
tensing, drop your arms to your sides and shake them out to release tension.
Keep your wrists loose, and lightly cup your hand as through you’re holding an
egg or a potato chip that you don’t want to crush. Don’t make a tight fist or keep
your hands so loose that they become floppy (see figure 4.2b).
Forward Stride
Unlike sprinters who need to lift their knees high to achieve maximum leg power,
efficient distance runners don’t need an exaggerated knee lift. It requires too much
energy over a long period. Efficient endurance running requires a slight knee
lift, quick leg turnover, and a shorter stride than that of a sprinter (see figure 4.3).
Your feet should land directly under your hips, not too far ahead of them. The knee
of the leg striking the ground should be slightly flexed. Allowing your lower leg to
extend in front of your body means your stride is too long. When your foot hits the
ground, your ankle should be flexed to allow your foot to roll forward to create more
force for push-off. You should feel your calf muscles powering your forward steps.
a b
Figure 4.2 (a) Arms should swing straight back and forward; (b) lightly cup your hand
as if holding an egg you don’t want to break.
44
Biomechanics of Good Form | 45
Foot Strike
As mentioned earlier, foot strike—how, where, and when the foot hits the ground—
is somewhat controversial. There’s some disagreement about what is best, and
unless a runner is frequently injured or clearly lands with a heel strike in front of
his or her body (which is often the case), I don’t generally suggest trying a new foot
strike. The three types of foot strike are heel, midfoot, and forefoot. Most distance
runners are heel or midfoot strikers.
§§ Heel strikers land lightly first on the heel of the foot, usually the outside of
the heel, with the ankle dorsiflexed (toes pointed up) and then roll forward
to push off with the toes. Avoid jamming your heel into the ground. This can
result in overstriding and landing in front of the body and center of gravity,
which creates a braking effect and slows you. Overstriding stresses your body
and increases the risk of injury (Daoud et al. 2012).
§§ A midfoot striker lands on the heel and ball of the foot simultaneously,
although the ball of the foot handles most of the impact. The heel touches the
ground just slightly, and the runner lands with a bent leg, which offers greater
shock absorption and more momentum for push-off than the heel strike does.
§§ A forefoot striker, more common among sprinters than distance runners,
lands lightly on the outside ball of the foot with the ankle plantarflexed (toes
point downward) and the foot slightly inverted (sole angled inward) to main-
tain balance. The ankle then begins to dorsiflex and the heel lands, controlled
by the Achilles tendon and calf muscles. The runner then pushes off with
the big toe. Strong and flexible Achilles tendons and calves are essential for
a healthy forefoot strike.
Because running form often breaks down with fatigue, it’s helpful to visualize it
or remind yourself of the acronym, TREQ, periodically on long runs. For example,
visualizing correct form once every mile can remind you to run tall and keep your
arms from swinging across the midline of your body.
Breathing
Steady, relaxed breathing is essential for running rhythm. If you find yourself
breathing too quickly or hyperventilating or if you can hear your breath, you are
probably running too fast or feeling out of control and you should slow until your
breath is quiet.
Some runners find it helpful to breathe in time to their foot strike, while others
find it annoying. If you want to try to establish a cadence, count footsteps in time
with your breathing. I recommend trying a 2-2 breathing pattern. Force your breath
out and then slowly breathe in. Breathe in while stepping right foot, left foot, and
then breathe out while stepping right foot, left foot. Continue the pattern. If you feel
out of control, either because of your breathing or your pace, try different breath-
ing patterns. Practice patterns such as 3-2, 3-3, 2-3, or 3-4 to see what works best.
Breathe in and out of your mouth from your diaphragm or belly. Your abdomen
should expand as you breathe in and flatten as you breathe out. You can get more
air in and out of your mouth than your nose. As your abdomen expands, your
46 | Mastering Running
diaphragm is fully lowered and your lungs are inflated to the maximum, allowing
more oxygen intake. Getting enough oxygen also helps ward off side stitches that
result when the diaphragm does not get enough oxygen.
(continued)
47
Scott Douglas (continued)
to spend entire runs worrying about every rock or piece of glass in the road? And it’s hard to
run barefoot when it’s cold or snowy outside, obviously. In the real-world sense, minimalist
shoes are a more worthy topic of discussion.
Cathy: What does minimalist running mean, really?
Scott: Very broadly, it means making a conscious decision to try to be able to run comfortably
and injury free in shoes that are lower to the ground and are more level than many conventional
running shoes. Many today have a lot of stack height—they’re high off the ground—and have
a high heel-to-toe drop, meaning there’s a large difference in the height of the heel compared
to the height of the forefoot. Both of those features of conventional running shoes can alter
your running form in negative ways. Minimalists argue that a shoe that’s close to the ground
makes for more, not less, stability because your feet are closer to the ground and are better
able to function naturally. After all, do people feel unstable when they walk around the house
in socks? The same sort of thinking applies to stability in running shoes.
Cathy: How do you choose a minimalist shoe?
Scott: Think about the shoes you’ve felt best and most enjoyed running in. Think about their
characteristics. Rather than looking for a particular shoe or category of shoe, it’s better to
look at the characteristics you’re looking for since the categories of shoes are bleeding into
one another. For example, you also could consider racing shoes, including a road racing flat,
which is lower to the ground, a minimalist shoe. It’s worth looking into everything that a shoe
company might offer.
Cathy: What kinds of shoes might those include?
Scott: Vibram FiveFingers are the poster child for barely there shoes, but for most people,
those are pretty extreme in terms of a transition from normal running shoes. All the running
shoe companies have something would-be minimalists could consider; I include racing flats
in that broad sweep.
Cathy: What points or questions should masters raise regarding what shoes to wear, or not?
Scott:
1. Why should you care about this topic? It’s possible that learning to run well in lighter,
lower shoes could lead to improved running form, which could lead to better perfor-
mance and feeling better running. For me, at 48, feeling good on my daily run is more
important than 20 years ago when I was trying to set PRs. It’s possible that minimalist
shoes could give you that feeling.
2. For how long have you run in conventional running shoes? The more years in those,
the more cautious you should be in experimenting with minimalist shoes because your
body has adapted to that kind of running shoe. Your calves and Achilles tendons have
become tighter and shorter. Suddenly switching to a lower, flatter shoe would put
strain on your muscles and tendons that they’re not used to.
3. For a masters runner, are you at a good running weight? Lots of people could be at a
better running weight. While they’re using minimalist shoes they might also experiment
with getting leaner if, like many masters runners, they’ve seen their weight creep up
over the years.
4. If you’re thinking about trying a minimalist shoe, think about what aspects of a shoe
you like, and transfer that to what you like in minimalist models. Do you like a shoe
48
Biomechanics of Good Form | 49
that’s firm or one that has some softness in the middle of the shoe? Do you like a wide
forefoot or a snugger fit? Find a minimalist shoe that you feel comfortable wearing.
Cathy: Can runners who wear orthotics because they overpronate or supinate wear minimal-
ist shoes?
Scott: There’s not enough hard data that this one thing—how much you do or don’t pro-
nate—should be the determining factor in how you should buy shoes. And even if pronation
were the key to picking the right running shoe, a lot of people don’t accurately describe how
their foot lands when they run. People who have orthotics should consider whether they still
have the original problem they got orthotics to address. If not, most sport podiatrists would
say it’s probably worth trying to wean yourself off them.
Cathy: What does your book add to the discussion about running?
Scott: I talked about the pendulum swing and how after the publication of Born to Run, people
flocked too quickly from big, bulky shoes to barefoot running. Drawing on the knowledge of
longtime running experts, I explain why minimalism is worth looking into while at the same
time keeping it in perspective in terms of the overall performance of running. Some people
spend more time debating minimalist shoes than they do running! Being in the right shoe is
important, and many people can benefit from learning to run well in less shoe, but it’s also
important to pay attention to the many other factors that contribute to good running.
Heel Walk
1 × 10 meters: Walk on your heels, dorsi-
flexing your toes (raising them toward your
shins). As you look straight ahead, point
your toes forward, and hold your arms at
your sides, walk tall as if a string is holding
your head to the ceiling. Variations of this
drill include walking with your toes turned
in and then with your toes turned out. This
drill strengthens your feet, ankles, calves,
and particularly the tibialis anterior, the
muscles on the front of your lower legs.
This drill helps prevent shin splints.
Toe Walk
1 × 10 meters; Rise onto your toes and
walk with the toes pointed forward. Look
straight ahead and again, walk tall, with
your arms at your sides. Variations of this
drill include walking with your toes turned
in and then your toes turned out. Toe walk-
ing strengthens your feet, ankles, calves,
tibialis anterior, and posterior muscles.
A March
1 × 20 meters; The marching high-knee
drill emphasizes correct running mechan-
ics: a driving knee lift, upright posture, and
a coordinated arm swing. This drill should
be performed deliberately and slowly.
Stand tall, holding your chin and chest up
and feet shoulder-width apart. Hold your
hands at your sides. Simultaneously lift
your right knee, keeping your lower leg
under the knee, and lift your left hand to
the level of your mouth. As you step with
your right leg your right hand and arm will
swing back, grazing your hip, as if you are
throwing down a rock. Be sure that your
arms don’t cross the midline of your body.
A Skip
2 × 20 meters; The A skip follows the same
form as the A march, except that you skip
on the balls of your feet rather than walk-
ing. This makes it more challenging. The
drill improves coordination, balance, and
strength in your feet, core, and legs. Be
patient with yourself as you gain coordi-
nation, and then focus on balance as you
build momentum. Stand tall, holding your
chin and chest up and your feet shoulder-
width apart. Lift your right knee, and then
extend your lower leg as far and high as
possible while keeping your core straight.
52 | Mastering Running
While you raise your left knee, raise your right hand to the level of your mouth and
then swing it back, passing your hip. Then make the same motion with your right leg
and left arm. Be sure that your arms don’t cross the midline of your body.
B March
1 × 20 meters; An extension of the A
march, the B march stresses hamstring
flexibility as well as knee lift and general
running mechanics. Stand tall, holding
your chin and chest up and feet shoulder-
width apart. Do not bend at the waist.
Raise your right knee to hip level and then
extend your lower leg and foot to almost
full extension so they are nearly parallel to
the ground. Swing your leg back and down
below your center of gravity, scuffing the
floor as if you’re scraping a wad of gum
off the bottom of your shoe. You’ll hear
a pawing sound as your foot brushes the
floor. While you raise and extend your right
leg, raise your left hand to the level of your mouth. When you right leg swings back
down, swing your left arm down and back, passing your hip. Keep your elbows close
to your body. Then perform the same movement with your left leg and right arm.
B Skip
1 × 20 meters; This B skip drill stresses an
active foot strike to improve stride length.
The drill also strengthens the hamstrings
and gluteal muscles, improving coordina-
tion, balance, and upright running pos-
ture. This drill involves the same motion
and coordination as the B march except
that you are on your toes and it is faster.
It is challenging to maintain a balanced,
upright position while you master the coor-
dination. Be patient while you practice this
drill. Trying to do it slowly is a good way
to begin. As with the B march, raise your
right knee to hip level and then extend
your lower right leg and foot to almost full
extension so they are almost parallel to the
ground. Swing your leg forcefully down past your center of gravity, scuffing the floor
as if you’re scraping a wad of gum off the bottom of your shoe. You’ll hear a pawing
sound as your foot brushes the floor. While you raise and extend your right leg, raise
your left hand to the level of your mouth. When your right leg swings back down,
swing your left arm down and back, passing your hip. Keep your elbows close to your
body. Then perform the same movement with your left leg and right arm.
Biomechanics of Good Form | 53
Carioca
1 × 20 meters in each direction; This drill focuses on lateral movement to loosen your hip
flexors and increase their flexibility, which can improve stride length. You can practice
this drill first by walking through it before you turn it into a skip. Hold your arms out to
your sides and walk sideways, placing the right foot over the left. After the right foot
goes over the left, the left foot steps in the direction you’re moving. Your arms and
upper body should rotate from your hips in the direction opposite your moving leg.
Gradually turn this walk into a skip by speeding up and landing on the balls of your
feet. After 20 meters, change direction and lead with the left foot.
a b
High Knee
1 × 20 meters; This drill improves knee lift
and leg turnover. Start by jogging slowly,
and then with your feet dorsiflexed, try to
raise first your right and then left knee to
90 degrees or as high as possible. Focus on
landing on your midfoot or forefoot, and
try to increase the cadence while maintain-
ing an upright stance. As with the A and B
drills, your left arm should swing down as
your right leg comes down. Maintain an
upright posture, aiming to maximize the
number of steps.
54 | Mastering Running
Butt Kick
1 × 20 meters; Butt kicks strengthen the
hamstrings and focus on the recovery
stage of your stride, helping increase leg
turnover. Start by jogging slowly and then
begin to kick your butt with your feet while
holding an upright stance and landing on
the balls of your feet. Don’t worry if your
feet do not hit your butt. Try to increase
your stride rate, landing on the balls of
your feet. Do not bend forward. Be careful
with butt kicks if you have knee problems.
Running Backward
1 × 20 meters; Running backward helps
restore balance to your body by using a
counter (backward) movement. Standing
in an upright posture and looking straight
ahead, begin running in place. Slowly
begin running backward, landing on the
balls of your feet and swinging your arms
as you would while running forward. Do
this drill on a flat surface that’s free of
obstacles.
Bounding
10 steps per leg; Bounding develops bal-
ance, power, and strength, all of which
improve stride length. After jogging a few
yards to gain momentum, forcefully push
your foot off the ground, bringing that foot
forward and upward with a high knee lift
while reaching forward with the opposite
arm. Continue by alternating your push-
off foot and arm, increasing your stride
length and the time that you are airborne.
Concentrate on keeping your head up and
driving with your arms.
Biomechanics of Good Form | 55
Shin Grab
1 × 20 meters; This drill stretches the
gluteus and hamstring muscles and also
focuses on balance. Stand tall and still, and
look straight ahead. With your weight on
your left leg, use your hands to pull your
right knee to your chest. Lower the right
leg and repeat with the left leg. Don’t
worry if you lose your balance at first. This
drill takes practice.
Fast Feet
1 × 10 to 20 seconds; This drill activates
muscles to prepare them for quick turn-
over. Taking as many steps as possible,
move your feet up and down quickly and
lightly, keeping them low to the ground
and leaning slightly forward. Move your
arms in time with your feet. It can help
to say to yourself, “Quick, quick, quick.”
“Hmmmm,” you may think if you don’t do drills now, “What else will motivate
me to do drills?” Do them with a friend or a group. Do them after a warm-up and
before a speed workout if it’s a day for intensity. Running is one sport that is almost
too simple to practice. Because many of us spend so many minutes running, it’s easy
to lose sight of our form. Our arms may cross the midline of our body. As we get
tired, our shoulders start to slump. Focusing on drills at least once a week reminds
us that running well and fast requires good form. Drills are the answer to that.
This page intentionally left blank
Chapter 5
57
58 | Mastering Running
Yoga
Yoga can help prevent injuries because it complements running and masters run-
ning in particular. Whereas running works in one direction with high impact, yoga
works muscles in all directions without stress. While running strengthens muscles
in the lower body, yoga builds overall body strength. Flexibility is not something
running builds, but something yoga does. Many masters runners who practice yoga
find their stride lengthens. Whereas racing can be intense, yoga encourages focus
and relaxing under pressure.
The challenge for many masters is determining which kind of yoga you should
practice and how you can fit it into your schedule. Do you take a class or practice it
at home? If you can’t find a class, I recommend a 10- to 15-minute practice at home
Warding Off Injuries | 59
two or three times a week. My favorite yoga routine involves a relaxation and then
an abridged version of a sun salutation with eight poses that stretch, strengthen,
and relax all muscles, including your back, quadriceps, hamstrings, and upper
body. You can find this routine in chapter 6.
Low-Impact Machines
Low-impact machines like a cross-country ski machine, Arc Trainer, rowing
machine, bicycle, and elliptical trainer are among cross-training equipment that
help prevent injury and are therefore wise options to incorporate into your routine
training. Some high-end physical therapy facilities also offer use of an excellent
but expensive machine, the Alter-G antigravity treadmill, which allows you to run
at 20 to 100 percent of your actual body weight. Low-impact equipment allows you
to put minimal strain on your bones and joints, while still providing an effective
cardiovascular workout.
flat surface. The softer surface of trails and gravel roads not only keep the stresses
of impact down but also allow faster recovery.
Training on a Treadmill
When it’s snowy or icy outside, running on a treadmill can be a great alternative,
and it’s useful for logging miles, speed work, or tempo runs in a controlled setting.
You may well find your pace on the treadmill faster than your pace outdoors. In
addition to the absence of wind resistance, the treadmill belt assists leg turnover,
making it easier to run faster. The treadmill provides a controlled, exact setting to
run intervals interspersed with recovery jogs or walks.
Certain rules of form on the treadmill will help you avoid injury.
§§ Warm up by walking and then jogging for at least 10 minutes. Cooling down
with a slow jog for at least 10 minutes will help prevent dizziness when you’re
finished.
§§ Avoid leaning forward at the waist and holding onto to the handrail or console.
§§ If you’re a beginner on the treadmill, begin with no incline before you start
running at 1 percent. Because there’s no wind resistance indoors, a treadmill
setting of 1 percent best reflects the energy cost of outdoor running. Don’t set
the incline too steep. And don’t run at an incline of more than 2 percent for
your entire run; this may lead to Achilles tendon or calf injuries.
Training on a Track
Tracks have helped many masters achieve their best times. Know, though, that
some tracks have kinder, softer surfaces than others. Indoor tracks, just 200 meters
in circumference as opposed to outdoor tracks that are 400 meters, can present
particular challenges because their curves are tighter than the curves on outdoor
tracks. When running intervals or in competition, athletes run counterclockwise.
Running in the opposite direction during warm-ups and cool-downs balances
your muscles and minimizes your risk for repetitive stress injuries. Look for softer
surfaces. Most rubberized all-weather tracks provide enough cushion, although
many masters distance runners find Mondo surfaces to be too hard. Dirt tracks
lead to slipping and poor footing, which in turn can lead to injury.
Static and dynamic stretching, stretching while moving, particularly after a run,
helps prevent injury and decrease muscle soreness. While a total-body stretching
program is ideal, targeting the hips, hamstrings, quadriceps, hip flexors, and calves
is crucial after each workout.
Symptoms of Overtraining
While inadequate warming up or cooling down can lead to injury, so can overtrain-
ing. Overtraining is running so many miles and including so many hard miles that
not only do you fail to progress, you regress. You may find it harder to maintain
the pace you were used to running. Know the signs of overtraining:
Headaches Digestive issues such as constipation
Fatigue Elevated morning rested pulse
Reduced concentration Increase in injuries
Apathy Chronic muscle soreness
Insomnia or troubled sleep Weight loss
Irritability Frequent or never-ending minor
Depression infections or colds
Decreased performance Appetite loss
Delayed recovery from training Decreased enthusiasm for training
Decreased libido
RICHE
RICHE—rest, ice, compression, heat, and elevation—should be started as soon
as possible after an injury.
62 | Mastering Running
§§ Rest recharges you and allows your injury to heal. The amount of rest needed
depends on your injury and its severity.
§§ Ice, when applied to the injured area, reduces inflammation. Generally, cold
should be applied as soon as possible after an injury. Cold compresses reduce
bleeding within the tissues and stop the swelling, whether they’re due to acute
injuries or overuse syndromes.
§§ Compression, or applying slight pressure or a pressure bandage to the
injured area, limits bleeding into the tissues and swelling. Wrap the injured
area with an elastic bandage, but not tight enough to cut off the blood. Take
off the bandage every four hours and reapply it.
§§ Heat widens the blood vessels (causes a vasodilation) after the initial inflam-
mation has subsided with rest and ice. Vasodilation delivers more blood to
the area to remove injured tissue and helps repair the damage. Moist heat
increases the effect of heat.
§§ Elevation also reduces inflammation and swelling. The injured extremity
should be propped so it is above 12 inches (30 cm) above your heart.
Contrast Baths
Contrast baths, or alternating heat and cold (hihi: heat-ice-heat-ice), is an effective
method of relieving inflammation. You can submerge the injured area in hot water
for one to two minutes and then in cold water for one to two minutes, repeating that
a few times. Hot water should be 95 to 100 degrees Fahrenheit (35-38 degrees C),
cold water 55 to 65 degrees Fahrenheit (13-18 degrees C). End by putting the injured
area in cold water for four to five minutes. Do this daily for 20 minutes.
Ice Baths
Particularly after long events like the marathon, ice baths help reduce swelling and
inflammation by constricting the blood vessels and decreasing metabolic activity,
flushing harmful metabolic debris out of the muscles. Cold-water immersion gener-
ally produces a greater and longer-lasting change in deep tissues than individual
ice packs and is more efficient for cooling large groups of muscles simultaneously.
Though many wince at the idea of sitting in a bathtub of 52 to 60 degrees Fahr-
enheit (11-16 C) water for 10 minutes, strategies like filling the tub waist deep and
then putting on a down vest or fleece and a hat make you feel warm at least in
your upper body. And you can sip a cup of hot tea at the same time. After you’re
out, your tissues warm up, causing a return of faster blood flow that helps repair
damaged tissue more quickly.
Whirlpool
Using a whirlpool with water at of 98 to 105 degrees Fahrenheit (37-41 C) helps
reduce inflammation because of the heat and the massaging of the water coming
from the jets, which increase circulation in the injured area. Use the whirlpool
daily for 20 minutes.
Warding Off Injuries | 63
Massage
Massage reduces adhesions between muscle fibers and helps remove accumula-
tions of fluid. You can administer massage yourself with your hands, a tennis ball,
a foam roller, a stick roller, and so on. Or a licensed massage therapist can provide
the massage. Many athletes with specific areas of tightness or pain feel that active
release technique (ART) and trigger-point therapy are the most effective at releasing
64
Warding Off Injuries | 65
as running ABC’s developed by coach Gerard Mach in the 1950s. Of late, the big question has
involved minimalist running, which I find useful both for form as well as alignment. Forcing a
midfoot contact associated with a shorter stride results in lesser loads to proximal joints and
structures. My recommendation is time. Slowly build up with speed drills and striders as well
as using minimalist shoes during the day. Get your body used to a minimalist shoe. Achilles
tendon and plantar fascia pad injuries are commonly seen in my office as a result of a too
aggressive changing to minimalist shoes.
Cathy: Several studies have found that stride length decreases over the decades more than
stride frequency. Do you have suggestions for preserving stride length?
Dr. Tapanainen: Several studies suggest that aging results in reduction in stride length
and increase in contact time. To battle the effects of time, we’ll have to look at an umbrella
approach: efficiency during running gait minimizes energy expenditure. Mix it up: intervals,
fartleks, and striders to “get you off your heel;” yoga, Pilates, or Gyrotonics to improve dynamic
flexibility; and cross-training to minimize overuse and maximize overall strength. Plan your
runs: include a warm-up and dynamic stretching with a foam roller before the run and static
stretching after the run. Include strength training and plyometrics as well as agility work to
your weekly training regimen.
Cathy: If you had words of advice for masters runners, what would they be?
Dr. Tapanainen: The current research supports the notion that running prolongs overall health
and slows the decline in physiological function. In my practice I’ve seen patients from age 4
to 96, and in my opinion if there is one truth that I’ve found it is as follows: keep moving!
tension to decrease pain and increase range of motion. The active release tech-
nique focuses on healing scarred muscles, tendons, ligaments, fascia, and nerves
by applying deep pressure to the affected area, evaluating tissue texture, tightness,
movement, and function and by trying to remove or break up the fibrous adhesions
through stretching motions. Trigger-point therapy is similar to ART in that it targets
injuries. Trigger points are essentially muscle knots to which therapists apply deep
pressure to break them up and bring blood flow and oxygen to the injured area.
Once a trigger point has been smoothed out, a nearby joint will likely have a greater
range of motion.
Achilles Tendinitis
Achilles tendinitis is the inflammation or irritation of the Achilles tendon, a cord
that connects your heel to your calf muscle. It is one of the most common injuries
in runners, and particularly masters runners. If you’ve been running and racing
since your youth, by the time you are 35 you may well be familiar with Achilles
tendinitis. Many masters who were once sprinters or track racers switch to middle- or
66 | Mastering Running
Ankle Sprains
Ankle sprains, or stretching or tearing of ligaments around the ankle, often occur
when the foot twists or rolls inward. They may result after running on soft or uneven
surfaces. If you twist your ankle, stop running. It’s safe to resume running if the
pain disappears completely after walking for a few minutes. In addition to apply-
ing the RICHE principle, wrap your ankle with an elastic bandage or even a boot
for support. If swelling lasts for more than three days, get an X-ray to rule out the
possibility of a fracture.
Black Toenails
Black toenails are caused by your toes rubbing against the front of your shoe. A
blood blister forms under the toenail and the nail eventually falls off. High mileage
and a lot of downhill running may cause black toenails, as may running in warmer
weather when feet swell more. It helps to trim your toenails regularly and to wear
wicking socks to keep your feet dry.
Once you have a black toenail, leave it alone. The pain is usually the worst on
the first day and then lessens after that. The damaged part of the nail is gradually
pushed off, and a new nail will replace it. Don’t force the old nail off; it will fall off
on its own. If you notice redness and infection, see a doctor.
Warding Off Injuries | 67
Blisters
Small bubbles of skin caused by friction between skin and sock can form anywhere
on the foot and fill with clear fluid. Some are painless, while others can cause
enough pain to force you to stop running. Excessive moisture caused by sweat or
wet conditions and wearing running shoes that are too tight can lead to blisters.
Some runners wear a double layer of socks to deter blisters. The friction occurs
between the two sock layers instead of your skin and the sock.
If you already have a blister and it’s not painful, just leave it alone since the skin
protects it. It will eventually break and the fluid will drain. If the blister is painful,
you can boil a needle for 5 to 10 minutes in water and once cool, carefully pierce
the blister. Press the fluid out and use an antiseptic cream on it. Cover the area
with a blister blocking product or moleskin to protect against infection and provide
cushioning. You can also spread antichafing balm or petroleum jelly on affected
areas. As a preventive measure, some runners also put moleskin or athletic tape
over hot spots on their feet that are prone to blisters. Make sure the moleskin or
tape is applied smoothly with no wrinkles and is not too tight.
Chafing
Chafing caused by skin rubbing repetitively against loose fabric results in a painful
stinging or burning sensation and usually a red and raw area. Chafing most often
occurs at the inner thighs and under the arms and around the bra line for women
and nipples for men. Moisture, either from sweat or rain, can worsen chafing.
Apply diaper rash ointment, antichafing balm such as BodyGlide, or petroleum
jelly to the chafed areas before your run. Because chafing can be caused by loose
clothing and clothes made of cotton, which stays wet once wet, wear running
clothes that are snug and made of synthetic materials that wick away moisture.
Some runners wear spandex bike shorts to prevent chafing between their legs.
Runner’s Knee
Runner’s knee, a common complaint among long-distance runners and also aggra-
vated by climbing stairs, results in soreness around and sometimes behind the
kneecap. Your knee may feel stiff and sore after sitting for long periods, and you
may hear a clicking sound when you bend or extend your knee. Runner’s knee is
usually caused by weakness in the middle quadriceps muscles and tight hamstrings
or IT band and sometimes overpronation (your feet roll inward when you run).
Treatment should include strengthening your quadriceps muscles with exercises
such as forward lunges and straight-leg raises to help support and stabilize your
kneecap. Stretching your hamstrings and IT bands also helps. In addition, make
sure you have the right kind of running shoes for your foot type and that your shoes
are not worn out. Replace your shoes every 300 to 400 miles (483-644 km). You
may also want to buy over-the-counter arch supports. If you’re still experiencing
pain, see a doctor about getting custom-fitted orthotics.
Plantar Fasciitis
Do you feel severe pain in your heel, especially when you first step out of bed in
the morning? Most commonly, heel pain is caused by inflammation of the plantar
fascia, the tough band of tissue that supports the bottom of your foot and runs from
the heel bone to the toes. Plantar fasciitis may be caused by wearing worn-out
running shoes or ones that lack arch support, overpronation (when your feet roll
inward too much), or tight calf muscles. Having flat feet or high arches may also
add stress. High-heeled shoes may also lead to plantar fasciitis because they make
your Achilles tendon contract and shorten, straining the tissue around your heel.
The stabbing or burning pain of plantar fasciitis is usually worse in the morning
because the fascia tightens overnight. As you warm up during your run, the pain nor-
mally decreases and is more tolerable, but it may return after an hour or so of running.
Decrease your mileage until the pain subsides, cross-training until the pain gradu-
ally improves or disappears. In addition to RICHE, stretching your plantar fascia,
Achilles tendons, and calf muscles may also provide relief. An anti-inflammatory
such as ibuprofen may ease pain and inflammation, although it won’t treat the
underlying problem. You can also apply pressure to your heel by rolling a golf ball
or tennis ball with the arch of your foot while you are standing and stabilized. This
can help reduce pain and increase blood flow.
If self-treatment doesn’t work, see a doctor for orthotics or night splints. A physical
therapist can help you stretch your plantar fascia and strengthen lower-leg muscles,
which stabilize your ankle and heel, and show you how to apply athletic tape to
support the bottom of your foot.
Warding Off Injuries | 69
Shin Splints
A pain in the front or inside of the lower leg along the shin bone (tibia), shin splints
are common among beginning runners who increase their mileage too quickly.
Shin splints may be caused by weak anterior tibialis muscles on the front of your
lower leg, which are responsible for flexing the foot upward and are often under-
developed in nonrunners. Running on hard surfaces and wearing shoes with poor
support may put added strain on the muscles on the front of your leg. People with
flat feet are also more likely to develop shin splints.
In addition to applying the RICHE principles, stretch your calf and shin muscles
with toe and heel raises several times a day. Also, try inserting over-the-counter heel
lifts so that your calves don’t have to stretch as far, and make sure you use good
running form. If you lean forward too much when you run, you may be pulling too
hard on your calf muscles. If the pain does not go away after a few weeks of rest,
check with an orthopedist to rule out a stress fracture. Otherwise, you can return
to running after several weeks of healing.
Side Stitch
A side stitch is a sharp, intense pain under the lower edge of the ribcage, more
often on the left side. It’s more common in novice runners who take quick, shallow
breaths. The cause of side stitches is not known, although some runners notice
they get them when they eat just before their run. Running in extremely cold tem-
peratures may induce side stitches because it’s less comfortable to take in deep
breaths with lungs full of frigid air until you’re thoroughly warmed up.
Avoid eating within one hour of running. Drink plain water rather than sugary,
carbonated drinks. Always warm up before your runs and when running, breathe
deeply from your belly, not from your chest. Deep belly breathing allows you to
take in more air.
If you’re running in cold weather, try breathing through a scarf or neck warmer.
Finally, practice good running form, maintaining good posture so you’re not
hunched over. If you do feel a stitch, gently pushing your fingers into the affected
area and altering your breathing pattern may relieve some pain. Take a deep breath
in as quickly as you can, to force the diaphragm down. Hold your breath for a couple
of seconds and then forcibly exhale through pursed lips. If you get a cramp in the
middle of a run, try changing your breathing pattern. If you always exhale when
your right foot strikes the ground, try exhaling on the left foot strike. If all else fails,
you may have to stop and walk briskly for a few seconds while concentrating on
deep breathing. Continue running after the stitch goes away.
Stress Fractures
Stress fractures are tiny cracks in the surface of a bone and most often occur in the
lower leg or the foot. They occur most frequently when runners increase the inten-
sity and volume of their training over several weeks to a few months. A shortage of
calcium or a biomechanical flaw in running style or body structure may contribute
to the injury. Stress fractures commonly appear in the tibia (the inner and larger
bone below the knee), the femur (thigh bone), the sacrum (triangular bone at the
70 | Mastering Running
base of the spine), and in the metatarsal (toe) bones. You’ll notice gradual muscle
soreness, stiffness, and a pinpoint pain on the affected bone. Early diagnosis can
prevent the injury from spreading and becoming a complete fracture. Pain gets
worse with running, but you can maintain fitness by cross-training.
If you have symptoms of a stress fracture, stop running immediately. Ask a doctor
for an X-ray or bone scan. A bone scan is more precise than X-rays for diagnosing
stress fractures. You may also want to test bone mineral density to see whether it is
low. Your doctor may recommend supplements to improve it, such as calcium and
vitamin D, which is necessary for calcium absorption. Your injury will keep you
off the roads for 6 to 10 weeks depending on the severity of the stress fracture, and
you may need a cast. Cross-training will keep you in great shape, particularly if you
incorporate workouts equivalent in time and intensity to what your running efforts
would have been. Return to running gradually and when you do, don’t increase
your weekly mileage by more than 10 percent each week. You may want to have
your gait analyzed at a running shop to ensure that you’re wearing the right shoes
for your foot and running style. As previously mentioned, replace your shoes every
300 to 400 miles (483-644 km). Finally, strengthening the muscles around your
bones can keep them strong enough to prevent stress fractures. If, for example,
you have a tibial stress fracture, strengthening your shin muscles and calves with
toe and heel raises helps.
As much as you try to avoid injury and practice safe running, you may become
injured at some point. My best advice is to “listen” carefully for pains that reoccur
three days in a row. Runners don’t like to acknowledge pain and many continue
to run, refusing to accept the inevitable. The result is significant, sidelining inju-
ries. If a pain is significant and persists in the same spot, back off from running
immediately even if it’s for a day or so. Cross-train or rest instead. And while you
are cross-training, remember that you are still training. If the pain persists, see your
primary care doctor or a sports medicine expert such as a chiropractor or physical
therapist. The sooner you back off, the sooner you’ll be running again.
Injuries do go away. Liberty Athletic Club runner Jan Holmquist, 70, has been
plagued with Achilles tendinitis and sidelined several times over the last 10 years
and was unable to run from two weeks to two months with her first flare-up. And
that’s not all. “Over the years, I have been sidelined with a broken neck, broken
wrist (once the left and once the right), shin splints, stress fracture, sprained and
fractured ankle (three times),” she said. “Never give up” is her motto. Why would
she? She’s running better than ever today, having been the top age-graded per-
former (over 100%) in several national masters road championships and the one
mile outdoors. Her outstanding achievements are many. Jan, at the age of 69 in
2013, was named USATF masters athlete of the year for women 65 to 69. She’s also
been named number one runner in her age group in Running Times and by USATF
at 60, 62, and 68.
Chapter 6
“Me? Stretch? I haven’t stretched since the 1970s. And I just won my
age group in a 10K recently.”
Stretching evokes all kinds of reactions from masters runners, and it’s a topic that’s
been debated for decades among all runners, all athletes, and physical fitness
professionals. What kind of stretching should you do and when? How much does
stretching really help your running? How can it help the range of motion possible
in a joint? These questions and others may contribute to the fact that many runners,
including masters, take little time to stretch. “I have so little time! Stretching is the
first thing to go,” I’ve often heard.
For masters runners in particular, though, and as the earlier chapter on physiol-
ogy and aging notes, flexibility rather than tightness helps performance. Remember
that with aging you lose elasticity in the soft tissues—an older muscle is inherently
stiffer than a younger one—and limited range of motion limits stride. Between
the ages of 30 and 80, you lose 20 to 30 percent of range of motion. And range of
motion, along with leg turnover, is a central component of speed.
71
72 | Mastering Running
Many of you masters runners, particularly if you’ve run or been involved with
other sports for decades, may be more confused than open runners about stretch-
ing. You have seen the change in opinions about what type of stretching is right
to do when. You remember 20, 30, and 40 years ago when all kinds of athletic
practices began with static stretches. Remember the years of reaching toward your
toes or leaning against a wall to lengthen your hamstrings and calves, of holding
those poses without moving for 30 seconds to a minute or more before a workout?
The belief was that static stretching, muscles remaining stationary in the stretched
position, as opposed to dynamic stretching, stretching while moving, was the
best preparation for lengthening muscles, increasing flexibility, and enhancing
performance.
But that belief is no longer held so strongly in the performance and physical fit-
ness world. Beginning more than a decade ago, considerable research has found
that static stretches— particularly those held for a minute or more—before intensive
running or other demanding workouts actually make performances worse (Kay
and Blazevich 2012). Studies found that subjects who performed static stretches
before intense exercise, could not jump as high, sprint as fast, or swing a tennis
racket as powerfully as they had before. Static stretches appeared to cause the
nervous system to react and tighten, not loosen, the stretched muscle, the research
showed (Young and Behm 2003; Wilson et al. 2010; Kay and Blazevich 2012). Static
stretching before a workout can overextend those muscles and actually rob them
of the power and strength necessary for the actual workout. In 2010 the American
College of Sports Medicine warned against static stretching before workouts and
competitions. The best time for static stretching is after a workout. Before a workout,
practice dynamic, or active, stretching.
The benefits of stretching and of consistent stretching for masters runners are
significant and several. Many runners, including masters, who often train on their
own and are pressed for time, don’t take the extra 10 or 15 minutes to stretch. If
you remind yourself of the following benefits of stretching for masters runners, as
for all runners, you will be more inclined to reserve time for it.
Stretching provides the following benefits:
§§ Increases range of motion and stride length. Those are essential for masters
runners. Watch other masters run. Their strides are most likely shorter than
those of younger runners. Stretching to help develop a longer stride ultimately
can help speed and results.
§§ Improves your running form and posture while running, standing, and sitting.
Stretching your back, shoulders, and neck relaxes those muscles so you can
hold an upright, relaxed stance when running. Ever see runners holding their
shoulders too high? That consumes energy and can be the result of tight
shoulder, back, and neck muscles. Dynamic stretching can help you loosen
those muscles.
§§ Helps you become aware of muscle tension you hadn’t realized you had.
How many times do you come to a workout after a day of being sedentary?
By targeting all parts of your body, dynamic stretching helps you identify
Flexibility and Stretching | 73
a b c
Figure 6.1 (a) forward straight-leg swing, (b) forward bent-leg swing, (c) side leg swing.
Standing Calf
Stretch
Tight calf muscles, consisting of the gas-
trocnemius and soleus muscles, lead to
common injuries in all runners. Strained
calves are painful and result in shortened
strides.
Stand about an arm’s length from a
wall. Stand facing a wall with the forearms
against it and your head resting on your
hands. Bend one leg and place your foot
on the ground in front of you, leaving the
other leg straight, behind you. Slowly move
your hips forward until you feel a stretch in
the calf of your straight leg. Keep the heel
of the foot on the straight leg on the ground and your toes pointed straight ahead.
For a deeper stretch, move your foot farther back.
Sun Salutes Yoga Sequence
Doing even one sun salute before a workout is enough. “Sun salutes are my ‘secret weapon,’ if
I have one,” said Sue Gustafson, age group winner among women 50 to 59 in the 1997 Boston
Marathon. “I do a dozen of these every morning before running or getting on with the day. Sun
salutes harmonize and warm the body in a gentle, powerful way.” Following are the yoga poses
included in a sun salute yoga sequence.
75
76 | Mastering Running
Heel Dip
Heel dips target the calf muscles
(soleus and gastrocnemius) as
well as the Achilles tendons, a
prime area of vulnerability for
masters runners. Tight calves
and Achilles tendons also con-
tribute to plantar fasciitis.
Balance on your toes on a
platform or step. Your heels
extend over the edge. You may
need to hold onto something
to keep your balance. Put all
your weight on one foot, then
slowly lower the heel of that
foot, lengthening the calf. Rise
back to your starting position.
Start with 3 to 5 repetitions, and
gradually build to 20 to 30. Repeat with the other foot.
Iliotibial Band
Stretch
One of the most common running injuries
is iliotibial band syndrome. The IT band, a
layer of connective tissue on the outside
of the thigh, becomes irritated from rub-
bing over the bump of the thigh bone
near the knee. A tight IT band, along with
tight muscles in your hip, pelvis, or leg and
uneven leg length are among the causes
of IT band syndrome.
Stand with your left leg crossed in front
of your right leg. With your right arm
extending overhead, reach to the left. Put
your left hand on your hip. Push slightly on
your left hip until you feel a slight stretch
along the right side of your torso, hip, upper thigh, and knee. For a deeper stretch,
keep your feet farther apart, bend the knee of your forward leg, and keep the back
knee straight.
Flexibility and Stretching | 77
Shoulder Stretch
Tight shoulders lead to slouching, fatigue,
and limited range of motion.
Stand up straight with shoulders relaxed
and back. Reach your right arm over your
head, bend your elbow and reach your
hand behind your neck. With your elbow
pointing toward the sky, slide your right
palm down to your back. With your left
hand, grip your right elbow and gently
pull it toward your ear. Continue sliding
your right palm down your back without
straining. Keep your head up and resist the
urge to bend your neck forward. Repeat
with the opposite arm.
Upper-Back Stretch
Stretched back muscles contribute to upright running posture.
Grab your elbow with the opposite hand and gently push the elbow up and across
your body until your hand reaches down to “scratch” your back. Gently push on your
elbow to guide your hand down your back as far as it will comfortably go, stretching
your triceps and shoulders. Stretch both arms.
78 | Mastering Running
Hamstring Stretch
Runners are notorious for tight hamstrings that can cause low-back problems and lead
to pulled muscles. Tight hamstrings also limit your range of motion, which can affect
running stride, form, and speed.
Lie with one leg straight up in the air, the other bent with the foot flat on the
ground. Loop a rope or towel over the arch of the lifted foot, and gently pull on the
towel as you push against it with your foot. Push only to the point where your muscles
contract. Repeat with the opposite leg.
Quadriceps Stretch
For powerful running, the quadriceps
muscles (the vastus lateralis, vastus
medialis, vastus intermedius, and rectus
femoris) should not be tight. They are
critical for stride length and responsible
for extending the knees and flexing the
hips.
Kneel on your knees (without rest-
ing back on your heels). Lean back with
your body erect and your arms hanging
down to the side. Hold the position for
15 seconds. Do this stretch 2 or 3 times.
Flexibility and Stretching | 79
Groin Stretch
Tight groin muscles, also known as the
adductors, may limit your ability to move
your hip joints in all directions, including
hip flexion and extension, hip adduction
(toward the body), and abduction (away
from the body), and hip rotation. Some
masters runners are sidelined for months
from running because of tight groin
muscles.
Seated, put the soles of your feet
together. With your elbows on the inside
of your knees, gradually lean forward
and gently press your knees toward the
ground.
80 | Mastering Running
Piriformis Stretch
Your piriformis muscle is responsible for rotating your hip. If the piriformis becomes
too tight or has spasms, it can irritate the sciatic nerve, causing pain in your gluteal
muscles, low back, and thighs.
Lie on the ground with the left leg bent at the hip and knee and right ankle crossed
at the knee in a number 4. Slowly bring your left knee (and, along with it, your right
ankle) toward your chest. If and when your left knee gets close enough to your chest,
clasp your hands around your left hamstring, just below your left knee, and slowly
bring your left knee (and, along with it, your right ankle) toward your chest. Use your
hands and your left hip flexors to pull your left knee and right ankle toward your chest
even more until you feel a firm stretch in your left buttock. Just do one stretch per side
per day. Repeat on the other side.
Personal Best
Marathon: 2:44 (46)
Age-Graded Personal Bests
§§ 5K (road): Five over 90% at age 76, best 92%
§§ 10K (road): Two over 89% at ages 70 and 76
§§ 15K (road): One at 91.99% at age 73
§§ Half marathon: Three over 89%, best 90.96% at age 73
Cathy Utzschneider: How did you get into training and competition?
.
William Riley: A routine stress test indicated a high VO2max and my doctor suggested I take
up endurance running.
Cathy: How do you explain your success?
(continued)
82 | Mastering Running
William Riley (continued)
William: Good genes (my mother lived to 100), good luck healthwise, remaining injury free until
about five years ago when I had meniscus surgery, and being a late starter.
Cathy: How often do you race?
William: About every three weeks but more often in the fall’s shorter races.
Cathy: What is your most memorable win and why?
William: In 1988 when I was 52 I entered the Bud Light Endurance Triathlon, an Ironman
Triathlon on Cape Cod in September. It was my first race at this distance. This qualified me for
the Hawaii Ironman World Championships, which was only six weeks later. I did go and won
my age group and set an age-group record in 11:04.51, just 15 minutes off the course record.
That was my most memorable win.
Cathy: In a peak training week for a marathon, what is your mileage and how much weekly
speed work do you do?
William: I am no longer doing marathons. My last marathon was in Boston at age 66, when
I ran 3:21. Then I averaged 25 to 30 miles (40-48 km) a week with a track or tempo run.
Cathy: What is the greatest challenge as a masters runner?
William: Continuing motivation and keeping speed without getting injured.
Cathy: How do you maintain motivation?
William: I enjoy the competition and camaraderie more than the training. My nerves are still
on edge before every race.
Cathy: What has been the greatest surprise?
William: I am still challenged and motivated despite my slower times.
Cathy: Have you had injuries and how have you dealt with them?
William: I have had three arthroscopic knee surgeries that kept me from running, but I bike
and swim a great deal, especially in winter.
Cathy: What advice do you have for other masters?
William: Vary your training regimen, course, and races and stay with the healthy lifestyle as
long as you can.
Cathy: What is a sample training week?
William:
§§ January to May: Run 26-28 miles (42-45 km), bike 70 miles (113 km), swim 2-3 miles (3-5 km)
§§ May to December: Run 26-30 miles (42-48 km), swim 2-3 miles (3-5 km)
You may say, having read this chapter, “It’s hard to motivate myself to stretch!” I
understand. But stretching is important. It enhances range of motion and that enhances
speed, and it becomes more important as we age. If you’re cramped for time—who
isn’t?—reserve at least five minutes before and after your run for this miniroutine: the
three leg swings described in this chapter and the A march, A skip, B march, B skip,
and the side slides described in chapter 4 before your run. After you run, perform the
standing calf, hamstring, quadriceps, hip flexor, and IT band stretches.
Part II
Training
Chapter 7
85
86 | Mastering Running
Place
first in
Boston Marathon
age group
(40-44).
8,
Do hill workouts every 10 days
e\ with my coach once per week.
Personal
Work
Home
\INS
Athletic
E60
Responsibilities July August September October November December ID:
Family and friends
Personal
Work
Home
Athletic
baseline. Go to an outdoor track and see how long it takes you to walk and jog—or
just walk, if you can’t jog—12 laps. That’s three miles (4.8 km). Or you might enter
A: a 5K road race, which you can either walk and jog or jog easily. You’ll have a time
for a 5K and a starting point.
mileage from 20 to 30 miles (32-48 km) while including cutback weeks. Here’s a
sample of a 10-week schedule:
Week 1 – 20 miles (32 km)
Week 2 – 22 miles (35 km)
Week 3 – 24 miles (39 km)
Week 4 – 20 miles (32 km)
Week 5 – 24 miles (39 km)
Week 6 – 26 miles (42 km)
Week 7 – 28 miles (45 km)
Week 8 – 24 miles (39 km)
Week 9 – 28 miles (45 km)
Week 10 – 30 miles (48 km)
Tracking your resting heart rate (RHR) as you become more fit can help you
measure progress. While RHR stays fairly constant with aging, if your level of activity
stays the same, your RHR slows as your fitness improves. Good places to measure
your heart rate are the radial artery in your wrist or the carotid artery in your neck.
If you take your pulse at the radial artery, use the tips of your index and middle
fingers to locate your pulse. First feel for the wrist bone at the base of the thumb
and then slowly move toward your wrist. Start the watch and begin counting your
pulse. After a minute you should have an accurate reading. (Know also that such
factors as hot weather, too little sleep, caffeine, and over-the-counter medicines
may increase heart rate.) As a rule of thumb, a normal resting heart rate for aver-
age adults ranges from 60 to 100 beats per minute. For an experienced runner or
an athlete in training, however, resting heart rate may decline to an average of 40
to 60 beats per minute. The trained athlete’s heart and cardiovascular system are
so efficient that the heart beats fewer times per minute to achieve sufficient blood
flow to the body.
Types of Goals
The five kinds of goals are performance, outcome, and process goals on the one
hand and short- and long-term goals on the other. Because all goals are flexible
and because successive short-term goals lead to long-term goals, medium-term
goals are unnecessary. If you familiarize yourself with these goals, you’ll know
what kind you are ready to set.
Performance Goals
Guidelines are helpful, but goals are more specific and will motivate you more.
Always set performance (or mastery) goals, goals based on your results, indepen-
dent of other runners’ goals. A performance goal might be to achieve a certain
time in a distance you’ve run before or to run a new distance, a half marathon or
marathon, for example. Of course, unless you’re racing on a track with a consistent
surface, you’ll need to adjust performance goals related to time according to how
challenging the course is (the number of hills and turns), the weather (allow more
time for extreme cold, heat, and humidity), footing (grass is slower than asphalt),
and your recent training.
You can use several tools, all of which will produce similar results, to help.you set
a performance goal: a race time predictor, an age-grading calculator, or a VO2max
predictor chart. A race time predictor, found online at various websites (www.
runnersworld.com/tools/race-times-predictor, www.mcmillanrunning.com, and
www.runningahead.com/tools/calculators/race), estimates what you might achieve if
you trained appropriately for the distance. These estimates are based on an average
reduction of speed as the race distance increases.
The age-grading calculator found at www.usatf.org/statistics/calculators/agegrading
and used by World Masters Athletics, the official international governing body for masters
runners, can help you set a goal based on an age-graded percentage for the distance
and your age and gender. If you know you have run a 5K in an age-graded percentage
of 80 percent, you can insert different values for a 10K race to find the pace that equates
to an 80 percent..
My favorite VO2max predictor chart was developed by exercise physiologist, .
Olympian, author, and coach Jack Daniels, who popularized the concept of VO2max
in his book Daniels’ Running Formula, first published in 1998 with the third and
latest edition published in 2014. I include a few pages from his book in the appendix.
Know that a margin of error exists in all tools, varying by person and training. That
margin of error is also greater the larger the gap between the distance you know
and the distance you’re aiming for. For example, a time for a half marathon will
typically better predict your marathon time than a time for a one-mile (1.6 km) race.
If you have trained for a 5K and achieved a good race time, you will achieve the
corresponding time in a marathon if you train appropriately. In any case, together
the three prediction tools can give you a good idea of how to set your goal.
So let’s set a sample performance goal using the three tools: the Runner’s World/
Running .Times race time predictor, the USATF age-grading calculator, and Jack
Daniels’ VO2max prediction chart. All give similar results in terms of setting reason-
able goals. Say you’re a 55-year-old man who has run a 10K in 40 minutes and you
want to set a goal for a half marathon.
92 | Mastering Running
§§ A race time predictor shows that if you run a 10K in 40 minutes, 6:26 per mile
pace, you will run a half marathon in 1:28:15 (6:44 per mile pace).
§§ The USATF age-grading calculator asks you to input not only the distance but
also the time, your age, and gender. Age and gender also affect this calculation.
After inserting the data that you are 55 years old, a man, that the distance is
a 10K, and that your recent time is 40:00, you click on “age-grade” and learn
that your age-graded performance for the 10K is 79.95 percent. That’s 79.95
percent of the world record speed for your age and sex. The age-grading
concept assumes that you would run, if correctly trained, 79.95 percent for
all distances, including a half marathon. If you insert “half marathon” in the
calculator’s distance box and insert various times, you will find that the time
of 1:27:28 is closest to an age grading of 79.95 percent.
. .
§§ A VO2max prediction chart estimates your times based on VO2max levels asso-
ciated with different distances. I have found Daniels’ charts reliable, having
used them
. since his book was first published in 1998. See the appendix for
these VO2max prediction charts.
Let’s say you’ve just run a 40-minute 10K, or 10,000 meters. Using the Jack
Daniels’ chart, look under the 10,000 column and find the time closest to 40
minutes. You’ll.find 39:59 and you can look to the left to find the value closest
to your actual VO2max (without having to have it tested in a lab on a treadmill
and hooked up. to tubes with a face mask). That value in the chart is VDOT,
your effective VO2max. The VDOT value corresponding to a 39:59 10,000 is 52.
To see the half marathon time you are capable of, look to the half marathon
time listed for a VDOT of 52 under half marathon. It is 1:28:31.
There is not a great deal of difference between the three times:.1:28:15 (race time
predictor chart), 1:27:28 (age-grading calculator), and 1:28:31 (VO2max predictor
chart).
Outcome Goals
Under certain circumstances, you may also want to set outcome goals. Unlike per-
formance goals, outcome goals are focused on winning or performance relative
to others. Maybe you’ve placed in the top three of a local race and want to place
second. Or you’ve won a regional race and want to take a shot at a national or even
world age-group championship.
Outcome goals can be motivating in the long term, but they’re not as much under
your own control so it’s wise to set process and performance goals as well. While
you can set outcome goals in any event, many use them in events like cross country,
trail, or mountain competitions where the terrain is uneven and the course distances
sometimes irregular, making time goals difficult to set. If you set outcome goals,
know your competition. Search online for competitors’ past performances on the
track or in road races to compare their relative times, if they’re available, to yours.
Process Goals
Always set process goals, critical to achieving both performance and outcome
goals. They are short-term, often weekly tasks, that you have to complete to meet
Goal Setting for Fitness and Competition | 93
your performance goal and over which you have control. Process goals for a half
marathon might include the number of peak weekly miles you plan to reach and
the number of miles of speed work you hope to run each week. A 55-year-old man
who wants to improve his 40-minute 10K might include process goals of peaking
at 48 to 52 miles (77-84 km) a week, distributing mileage over six days of running
so there’s a day of rest, drinking 64 ounces (2 L) of water daily, getting to bed by
10:30 p.m., and so on. Process goals are often personal. “No more Triscuits and
Havarti cheese for midnight snacks!” was a process goal one runner recently noted.
Long-Term Goals
Sometimes you know your long-term goal from the start. Sometimes you don’t.
Long-term goals, major goals you aim to achieve over six months to a few years,
are worth setting along with successive short-term goals. Having both a short- and
long-term goal allows you to keep both goals in perspective and to stay on track as
you move toward your major goal. Writing down your long-term goal on an index
card, noting the event and time goal and the date by which you want to achieve it
is powerful. Tape it to anywhere you will see it daily.
94 | Mastering Running
Postgoal Analysis
After meeting most important short- or long-term goals, my runners find evaluating
them enormously helpful. Postgoal analysis provides a snapshot of your experience
that can be used as an invaluable resource for improving your training for your
next goal. Use your own judgment to determine how many of the questions you
find helpful to answer. This is for you, so use it as you like.
Postgoal Analysis
If the question is not applicable, note N/A after the question.
4. Recall circumstances on the day of the event that affected your results
(e.g., logistics, heat, humidity, cold), if any._____________________________
____________________________________________________________________
_____________________________________________________________________
5. When did you start training for this event and how many weeks of training
did you complete? __________________________________________________
___________________________________________________________________
____________________________________________________________________
6. In how many races did you participate to prepare for this goal and were
they helpful? _______________________________________________________
___________________________________________________________________
_____________________________________________________________________
7. Describe the volume and intensity of a sample week of your peak training;
include speed workouts:
Monday: ____________________________________________________________
_____________________________________________________________________
Tuesday: ___________________________________________________________
_____________________________________________________________________
Wednesday: ________________________________________________________
_____________________________________________________________________
Thursday: __________________________________________________________
_____________________________________________________________________
95
Friday: _____________________________________________________________
____________________________________________________________________
Saturday: _________________________________________________________
_____________________________________________________________________
Sunday: ___________________________________________________________
____________________________________________________________________
Did you take periodic rest days, and how often did you take them? ______
_____________________________________________________________________
9. What other life events (e.g., work, personal life) have helped or hindered
your training? _______________________________________________________
__________________________________________________________________
__________________________________________________________________
____________________________________________________________________
10. Did you have injuries or pain while training, and if so, how did this
affect it? ________________________________________________________
____________________________________________________________________
____________________________________________________________________
_____________________________________________________________________
11. What did you learn during the training process and race that you might
incorporate into your next training plan and race? _______________________
____________________________________________________________________
_____________________________________________________________________
96
Goal Setting for Fitness and Competition | 97
Finding a Coach
A coach will help you meet challenging goals by supporting you along the way
and steering you in the most efficient direction to avoid overtraining and injury. A
coach can help you maximize your potential and achieve your goals sooner than
you could without one. Your challenge may be to figure out how to find the best
coach for you. Begin by asking yourself what you are looking for. Do you want a
group or individual setting? Do you want to meet with someone, and if so, do you
want to talk and strategize or run with that person? Do you want a coach who
watches you run? Or do you want to be coached online? Do you want a younger or
an older coach? A male or female coach? Do you want someone who understands
the pressures of the business world? Your needs are individual. Find someone with
whom you click. No one can quantify that.
Once you know the answers to some of those questions, the following checklist
of considerations may help your search:
§§ Credentials. Is the coach certified by organizations like USA Track & Field and
the Road Runners Club of America? Is the person certified in CPR and first aid?
§§ Education. Does the coach have at least an undergraduate education in
physical education, exercise physiology, health and wellness, or an allied
health field such as nursing or physical therapy? What is the highest degree
the coach holds?
§§ Experience. How many years has he or she been a coach? Does he or she
have a history of coaching a club, high school, or college team? Can you
check? In what distances has the coach trained runners to compete? What
is the coach’s experience as a runner?
98 | Mastering Running
§§ Services and cost. What does he or she charge? Will you be training with a
group or alone? Will the coach provide a training schedule? If you become
injured and cannot complete the terms of your contract, is the money refund-
able if you opt out?
§§ Communication. Will you communicate in person, by e-mail, phone, Skype,
or all of these? Does it cost extra if you need to contact the coach outside a
scheduled training session?
§§ Insurance. Does the coach carry liability insurance? Do you have to sign a
contract or waiver? If so, make sure you read the fine print regarding terms
and conditions.
§§ Logistics. If you’re meeting with a coach, or even if you’re e-mailing, Skyping,
or talking on the phone, find a coach whose schedule fits yours.
§§ Coaching style. Running coaches have different personalities and styles.
Some are more authoritarian, making decisions for you, and others are more
Goal Setting for Fitness and Competition | 99
© Adolfo Isassi
§§ 1,500 meters 4:21 (35)
§§ 3,000 meters 9:12 (35)
§§ 5,000 meters 15:50 (36)
§§ 5K (road) 16:00 (37)
§§ 10K (road) 33:25 (36) Personal Bests at 50 to 59
Personal Bests at 40 to 49 §§ 800 meters 2:29 (50)
§§ 1,500 meters 4:27 at 40 §§ 1,500 meters 4:57 (51)
§§ 1,500 meters 4:46 (46, masters national record) §§ 3,000 meters 10:05 (51, record)
§§ 3,000 meters 9:27 (41, masters national record) §§ 5,000 meters 17:29 (50)
§§ 5,000 meters 16:02 (41, masters national record) §§ 5K (road) 17:36 (50)
§§ 10,000 meters 33:50 (41) §§ 10K (road) 36:50 (50)
§§ 5K (road) 16:09 (40), 16:50 (46) Age-Graded Personal Bests
§§ 8K (road) 27:45 (46, record) §§ 3,000 meters 98.49% (10:05 at age 51)
§§ 10K (road) 34:46 (44), 35:26 (46) §§ 5,000 meters 96.83% (17:29 at age 51)
§§ Half marathon 1:14:46 (44) §§ 5K (road) 95.23% (16:50 at age 46)
§§ 10K (road) 93.20% (36:52 at age 50)
(continued)
Carmen Troncoso (continued)
Cathy Utzschneider: What do you think has made you such a successful runner?
Carmen Troncoso: I think it is my patience to see a goal through. I also have a very narrow
set of goals that involve only running (good or bad?), so I have been able to focus on that for
many years. A little bit of luck and a little bit of good genes help. I have never been in a hurry
to check anything off a list and move on. I like running. I like competing, so I see no point in
hurrying the process. I might as well enjoy all of it and for as long as I can. In summary, I love
it, and I don’t think I can quit at this point in my life. It is a good addiction.
Cathy: Having run at elite levels in your 20s, 30s, 40s, and now in your 50s, what changes
have you noticed in your training and racing?
Carmen: The recovery time increases. So in order to train as hard as you did in your 30s on any
given week, month, and year, you need to rest a lot longer between hard days. I also learned
that injuries take a lot longer to heal, so patience becomes much more important as you get
older. Up to my 40s I could train hard two or three days per week. In my late 40s I was doing
a solid twice-a-week hard workouts. Now in my 50s I can do about one and a half workouts
per week. I haven’t change the way I race, but in my 50s I race much less. I need about three
weeks to recover well. If I have two races back-to-back, I train for them, but in general I race
less. I also started to do some cross-training in my 50s. As far as weight training, I have always
done that two or three times per week, and I believe it is much more important as I get older
to keep doing that.
Cathy: How has your motivation changed over the decades?
Carmen: Luckily, my motivation has been constant throughout. But an important aspect of
staying motivated has been to adjust my goals a little bit as I get older. If my goals fit the
energy I put in (or can put in), I can stay motivated just like when I was younger. My husband,
Ricardo, also runs so we motivate and support each other during the good and bad periods.
We do a lot of the training together and know each other well as runners.
Cathy: What has surprised you most about performance and aging?
Carmen: In all honesty, not much has surprised me. I believe that if you are going to try to do
something well, you need to be informed, and the more knowledge you have about the subject,
the fewer the surprises. In this case, the more you know about your own body and how it
responds to training, the easier it is to be flexible to make the right decisions. But having said
all that, in my 50s I have had a very hard time predicting performances based on workouts. It
could be the fact that it is harder to put together a string of good workouts that can predict
an outcome; thus, the data might be insufficient. It could also be attributed to the menopause
changes. Purely hormonal? I will know more about this in a couple of years.
Cathy: You recently had an injury. Can you describe it briefly, and have you learned anything
from it?
Carmen: It was more an accident than an injury. I fell during an 800 race on the track. I broke
my right wrist, but amazingly for as bad as that was, it was the only thing I had to deal with.
Everything else was intact. I was able to do all the leg weights, most of the core work, and
some minimal cardio on a stationary bike. What I learned is that accidents happen when you
100
least expect them. (I find that funny, because if you are expecting it, it is not really an accident,
I suppose.) I try to deal with it as quickly as possible, get through the “why me,” figure out
how quickly I can get over this to resume my life, and move on. I also try to find the positive in
the situation as soon as I can and just hold on to that. Otherwise the negative starts to sneak
in and you lose focus.
Cathy: As a coach of Rogue Running, how do you motivate masters runners?
Carmen: I’m very lucky to coach a bunch of very self-motivated runners (masters or open).
I’m not a very vocal coach and not very good at cheerleading, but I try to motivate them by
example. So I stay in shape to race well. I have been surprised throughout the years by how
much my experience helps me coach runners, especially my age or younger. I have gone
through all of it, so I can pass it along. Trust and communication are the key to keeping my
runners motivated. My first goal is to keep them healthy. My second goal is getting them to
run as fast as they can given their set of circumstances. If I stay true to those principles, we
can usually succeed together.
Cathy: As a coach, do you have words of wisdom for masters runners?
Carmen: Age grading is a beautiful thing. Accept that we get slower with age, but don’t give
in to it completely. You need to be twice as smart when you plan your season and make sure
you follow that plan through. We need to listen to our bodies, because our injuries will set
us back a lot longer than when we were in our 30s. We are the pioneers of this thing called
masters running, so we need to be good role models.
Cathy: What is a sample training week for a 5K these days?
Carmen: I am training for cross country at the moment, so most of this is run on grass.
Monday: a.m. weight session (mostly legs and core); p.m. spin for 40-60 minutes,
depending on energy or jog easy for 40 minutes
Tuesday: 60 minutes easy on the road or trail; p.m. light core and upper-body weights
Wednesday: a.m. overall weight session; p.m. 3 × 7 minutes of running 30 seconds fast
and 30 seconds easy (average pace is 10K pace), two-minute recovery between sets
Thursday: stretching and core-work session
Friday: rest or 65-minute run (This will build to 90 minutes later in the season.)
Saturday: 4 miles (6.4 km) easy plus strides
Sunday: 3 × 2K at 5K pace, jog 2 minutes, 200 meters at 3K pace, jog 4 minutes.
This workout is done after I have finished with a few weeks of base, hill work, tempos and
progressive downtype workouts (workouts that involve running faster as distance progresses).
I usually do this sequence for about six weeks in preparation for a season’s goal.
I will of course vary the intensity workouts, and hopefully the pace will get a little faster
as I go along.
101
102 | Mastering Running
Getting Faster
You enjoy running, and now you have a goal. You want to get faster, test yourself in
a race, and organize your training for best results. How should you start? Without
playing fields, opponents, and rule books (and with little equipment), running is
easy. It should be as simple as just run and run more. But don’t do that. You need a
plan to run faster and avoid injury. It’s helpful to understand speed and periodization
and principles of training. The more you know, the more you’re in the driver’s seat.
103
104 | Mastering Running
eight-week program that has worked for many beginners. It entails running for four
days each week, say, Mondays, Wednesdays, Fridays, and Sundays. Or pick days
that work for you as long as you allow a few rest days.
Week 1: Walk 2 minutes, jog 1 minute 10 times
Week 2: Walk 1 minute, jog 2 minutes 10 times
Week 3: Walk 1 minute, jog 4 minutes 6 times
Week 4: Walk 2 minutes, jog 6 minutes 4-5 times
Week 5: Walk 2 minutes, jog 8 minutes 4 times
Week 6: Walk 2 minutes, run 10 minutes 3 times
Week 7: Walk 2 minutes, jog 15 minutes 2 times
Week 8: Jog 30 minutes
Once you can jog for 30 consecutive minutes, begin measuring your running
in miles rather than minutes and work up to running at least 20 miles (32 km) a
week. Whether you’re starting with minutes or miles, don’t increase your running
by more than 10 percent a week to avoid injury.
§§ Specificity is the training that most closely simulates the speed and move-
ment of your goal event. It offers the greatest gains. Runs of five or six miles
(8 or 9.6 km) and 200-meter sprints alone may improve your performance in
the half-mile or mile, but not in the marathon. Your training for that needs to
include long runs.
§§ Overload produces a greater than normal stress or load on your body and is
needed to run faster.
§§ Adaptation is your body’s ability to adapt to new levels of training through
repeated practice.
§§ Rest and recovery help you adapt to higher levels of fitness. Take off a day
from running every week. After building mileage for three weeks, incorporate
a week of lower mileage.
§§ Hard–easy rule dictates that a day of hard running should be followed by at
least two days of easy running to prevent injury and help recovery.
§§ Variety and flexibility should be built into your workouts to prevent boredom
and injury. Don’t force the miles if you don’t feel well.
§§ Individualism should be taken into account because everyone responds to
training differently. Respect your own rate of progress.
10K 10 weeks
Endurance 1-3 Strengthening 4-7 Sharpening 8-9
Taper 10
Race
Tapering phase
Lower mileage
Targeted speed work
Limited strength training
Sharpening phase
Twice weekly speed work
with higher intensity
Begin to reduce mileage
Strength training
Strength phase
Continue building mileage
Twice weekly speed work, including hills
Strength training
Endurance phase
Build mileage (10% rule)
Strides and “plus pace” running
Strength training
0 2 4 6 8 9 12 14 16
E6001/Utzschneider/fig 8.1/489383/alw/R3
106
Getting Faster | 107
40 miles (64 km) a week, for example, your long run should be no more than 10
miles (16 km). During the endurance phase begin building strength with weight
training, as discussed in chapter 9. Light, casual speed work called strides—short,
fast runs focused on form—should be included twice a week.
The strengthening phase focuses on building mileage, except in the case of the
plans for the mile. It incorporates two speed workouts a week, including intermittent
hill workouts; lengthens the long run depending on the race distance; substitutes
a race for a speed workout; and continues weight training and strides.
The sharpening phase focuses on reducing mileage slightly; continuing the two
speed workouts a week, including one of more intense speed work; and entering
a race to prepare for the goal race. Weight training and twice weekly strides are
continued.
The tapering phase focuses on limited short, intense speed work, a significant
reduction in mileage, and rest. Figure 8.1 shows the focus of each phase.
Speed Training
More intense, or speed, training includes threshold runs, intervals, sprints, repeti-
tions, hill repeats, fartlek, and strides. As shown in table 8.1, threshold runs are
comfortably hard to raise the level at which lactic acid builds up so you can hold
a faster speed over a longer distance. While threshold runs are less intense than
intervals, for example, many runners feel they are more challenging because they
last longer. A threshold run might last 20 to 40 minutes or as long as 60 minutes
compared to the 14 to 20 minutes of intense running broken up by rest intervals,
for example. Threshold runs include tempo workouts held for a continuous stretch
of time and cruise intervals, which are 4- to 8-minute efforts interspersed with a
minute of easy jogging.
108 | Mastering Running
form. Because they are so intense, they should be run at most once a week and
only after drills, leg swings, and a 20-minute warm-up to prevent injury.
Hill repeats are hard or very hard efforts of 30 seconds to three minutes and
should also be limited to once a week at most. They help build strength and speed
and encourage you to practice good form. Strides are hard, not very hard, runs of
20 seconds to one minute that help you focus on form and speed. They are run 20
to 30 minutes before a race or at the end of an easy day of running. Strides can be
run up to three days a week.
110
Cathy: You have said that your approach to running is rather informal.
Libby: Yes, I don’t do things like RunKeeper and I don’t use a Garmin. As another example, I don’t go
to the track regularly. I’ll take a half-mile (800 meters) road near my house and run as fast as I can,
nothing planned or formal. I prefer to run from home rather than driving somewhere to run, though
I do that occasionally to run with friends. I don’t do any specific strength training or stretching in a
gym or with a trainer. I do a brief Pilates session at home several times a week. I get some upper-body
workout from doing home maintenance such as putting up storm windows and gardening.
Cathy: How has your motivation changed over the decades?
Libby: I do remember being pretty obsessed during the first few years that I competed. I ran two
marathons every year. I really don’t think my motivation has changed a great deal since those first
few years. I enjoy competition and trying to do my best, but I truly love running just for the joy of it.
I’m so very grateful for the good things that have come my way because of running—the friendships,
opportunities to travel, and the fun of writing a monthly column in our local paper about my favorite
sport. Sharing runs with my children and grandchildren is always a special treat.
Cathy: What has surprised you most about performance and aging?
Libby: I guess I’m surprised and delighted that I can still run. I’m beating some people at races who
wonder what in the world I’m doing there, but most people are supportive and encouraging and say
things like, “I want to be like you when I’m older.”
Cathy: Through the inevitable ups and downs of life, including the death of your husband, how has
running helped you?
Libby: A few days after my husband’s open heart surgery in 1982, I remember getting up at 4:30 a.m.
to do a 19-mile run in the foothills near our home. It must have been my way to release tension. The
morning after he died, nine years later, my brother called and said, “How about a run?” I remember
exactly where we went. I so appreciated that. My husband was a great supporter of my running and
regularly checked the finishing board before I got there. He always encouraged me and never resented
my running time, something I didn’t fully appreciate until many years later. Running has always been
good “thinking time” for me. Maybe that is why I so often run alone.
Cathy: At 40, would you have predicted that you would still be running in your late 70s?
Libby: Probably not. I remember making a plan to quit when I turned 70, but when that day came,
I changed my mind. I was having fun and could find no good reason to stop. I’m thankful, because
the last seven years have been a blast!
Cathy: What has been your experience with injuries?
Libby: In 2004 I was having some knee issues until I spent nine months in Africa where it was so
hot that I regularly ran two miles (3.2 km) and then swam a kilometer every day. No knee troubles
since then. The rest cure, I guess. I did have an Achilles problem that took a full year to get over
completely, but it is fine now. Long ago I pulled a hamstring water skiing that kept me from running
any distance for about six months.
Cathy: Do you plan to run forever?
Libby: I’m not good at planning ahead.
Cathy: What is a sample peak training week for a half marathon these days?
Libby: For me, these days, training for a half marathon includes maintaining my four miles (6.4 km) a
day and getting serious about adding miles—up to 12 (19.3 km)—on my weekend long run. When I
was younger, I figured if I did my regular mileage and made sure I cut my toenails, I was ready to go.
111
112 | Mastering Running
takes the pressure and stress out of speed work,” she told me. “For some workouts
focused on a particular time, the experience can be negative if you don’t achieve
that time. PE [perceived exertion] is a wonderful way to relax into effort, to work
on relaxing in the intensity.” Commenting on the fact that speed based on per-
ceived exertion is flexible and within your control, Liberty Athletic Club runner
Pam Linov —told me that “if you are training to a pace it can be frustrating when
you can’t make the splits you usually can due to weather, terrain, or how you feel
on that day. While your literal speed might change from one day to the next, you
can still determine the level of effort. To run a PE of 8 might be slower on a day
when I’m tight, or faster on a day that I’m loose, but it can still be 80 percent of my
effort either way.”
Table 8.1 explains the different kinds of running as defined by both running rating
of perceived exertion and Jack Daniels’ chart, though some of his definitions have
been adapted for masters runners.
Getting Stronger
As a masters distance runner, building strength—whether it’s through resistance
training or hill running—will help you run faster. Remember that beginning at about
age 30, most of us lose about 1 percent, or a third of a pound (.15 kg), of muscle
every year. A study of age-related decline in track and field, swimming, rowing,
cycling, triathlon, and weight-lifting performance found the fastest and greatest
decline in weight lifting. Comparing weight-lifting records for masters with the
world best by lifters 30 to 35 years old, the researchers found that weight-lifting
performances dropped to 75 percent of the world best by age 49 in women and by
age 60 in men (Baker and Tang 2010). A stronger body overall—core, upper, and
lower body—not only staves off muscle loss but also improves running economy,
time to exhaustion, stride length and frequency, and neuromuscular coordination.
Finally, stronger muscles reduce your chances of injury.
115
116 | Mastering Running
personal best is 2:33:48. “We came to running because of the running part, not
getting to lift. Training that is actual running (hills, tempo, intervals, and so on) is
fun; it’s what we signed up for. Even if it’s hard, it’s fun. But weights are different.
They represent the part of training we don’t like, so it’s easy to ignore it. It’s easy to
say we don’t have time for it. For many runners, the same is true for stretching. But
it’s vital. As we get older, we need to support all areas of our bodies. I always tell
people, strength training probably won’t make you faster, but it will keep you from
getting hurt, and if you’re healthy you can run more miles and harder workouts
and that will make you faster,” he recently told me.
This chapter reviews how strength training helps runners, the strength-training
debate about using machines vs. your own body weight, and scheduling so you
can fit strength training into your day. It also outlines two strength-training options.
The first is a 45-minute routine consisting of 13 exercises that use body weight, free
weights, and isometric exercises. The second is the 10 minutes of strength circuit
for which you need only a chair, rock, or bench. The chapter also explains how
to run hills to build strength.
Strength-Training Debate
For years experts have debated how athletes should best build strength: whether
with machines or functional strength exercises that use just body weight. Machines
isolate one muscle group working in one plane of motion. Functional exercises
focus on several muscles and require balance and coordination, sometimes mim-
icking specific movements in sport or daily life. Often these exercises work in
several planes of motion. The leg curl machine, for example, focuses on strength-
ening the hamstring alone. On the other hand, the lunge, a functional exercise,
strengthens the gluteal muscles, hamstrings, quadriceps, and hip flexors, requiring
balance and coordination. When you run up a hill you are performing modified
lunges. Machines are considered safer than functional exercises performed with
free weights, although that is mainly true if you are lifting heavy weights without
a spotter present.
Because masters runners find scheduling strength training a greater challenge
than the lifting itself, I recommend functional training because you can do it more
easily at home. This makes it more convenient and flexible and easier to work into
a busy schedule.
Getting Stronger | 117
Fitting It In
Scheduling strength training can be a challenge, even functional weight training.
Here are suggestions that might help you.
§§ Weight train year-round. It’s good for general health as well as performance,
particularly as you age. Weight training year-round will help it become habit.
§§ A program of strength training for 45 minutes twice a week or at most three
times a week is plenty for masters to peak in distance racing. Allow at least
a day of rest for each muscle group.
§§ To integrate weight training most effectively into training that also includes
speed work, plan your strength training on the days after speed workouts
or later in the same day of a speed workout. For example, if you do speed
work on Tuesdays and Fridays and run long on Sundays, strength train on
Wednesdays and Fridays.
§§ Following are two sample schedules showing how you might balance speed
work and strength training. As always, use your judgment. Are you too tired to
strength train after a long run? Postpone it for another day. Alter the schedule
to your needs.
Strength Schedule: Twice a Week Strength Schedule: Three Times a Week
Monday – Off Monday – Off
Tuesday – Speed work Tuesday – Speed work
Wednesday – Easy run and strength Wednesday – Easy run and strength
train train
Thursday – Easy run Thursday – Easy run
Friday – Speed work Friday – Speed work and
strength train afterward
Saturday – Easy run and strength train Saturday – Easy run
Sunday – Long run Sunday – Long run and strength train
afterward
§§ B exercises. These require free weights: bench press and bent-over row.
§§ C exercises. These do not require visible movement and are also known as
isometric exercises: front and side plank.
For A and B exercises, begin with one set of 12 repetitions. While there is no
absolute rule about when to increase repetitions and sets, my masters runners of
all ages add a second set, or at least half a second set, within two or three weeks of
being able to perform one set of 12 repetitions. While two sets of 12 repetitions with
a one-minute rest between sets are plenty, if you want to add a third set, consider
adding that after you’ve performed two sets for three weeks.
For B exercises, choose a weight you can only lift 12 times. Once you have been
lifting a weight for four to six weeks, add enough weight that you can only do one
set of 10 to 12 repetitions. Continue to progress by adding a few repetitions each
week until you can lift two sets of 12 repetitions. Control the dumbbells during the
lift and recovery, and don’t allow gravity to take over.
For the planks, begin by trying to hold a position once for at least 20 seconds.
Build up to holding each plank three times for one minute, taking up to a minute
of rest between holds. Breathe normally.
Getting Stronger | 119
b c
120 | Mastering Running
Lunge
1. Stand with hands on your hips. Lunge forward on one leg, keeping the front knee
aligned with the foot. Land on the heel first, and then the forefoot.
2. Lower your body by flexing the knee and hip of the front leg until the knee of
the rear leg is almost in contact with floor. Don’t lean forward, and do not allow
the front knee to go in front of that foot’s toes.
3. Return to standing position by forcibly extending the hip and knee of the forward
leg. Repeat with the opposite leg.
Safety tip: If you have knee pain, try taking smaller steps as you lunge
or seek another leg-strengthening exercise.
a b
Getting Stronger | 121
b
122 | Mastering Running
b
Getting Stronger | 123
Safety tip: If you find yourself shaking slightly or dropping your hips,
the exercise may be too difficult for you. The wider your arms are apart,
the easier it is.
b
124 | Mastering Running
Chair Dip
1. Sit on the edge of a chair with your hands on the edge and close to your sides.
Place your feet together with your legs straight in front of you.
2. With your heels on the floor and your hands on the chair’s edge, lower yourself
toward the floor until your elbows form a 90-degree angle.
3. Slowly raise yourself so your arms are straight. Your arms and not your legs do
the work.
b
Getting Stronger | 125
b
126 | Mastering Running
a b
Toe Raise
1. Sit on a chair with your knees
bent and feet on the floor.
With a towel holding a light
weight just on top of your toes,
lift your toes and forefoot of
either one or both feet off the
ground, keeping your heels on
the ground.
2. Return to the starting position.
3. Switch feet.
Getting Stronger | 127
b
128 | Mastering Running
Bent-Over Row
1. Kneeling over the end of a bench, place the right knee and right hand on the
bench for support. Your back should be parallel to the floor. Position the left
foot on the ground and slightly back. The left hand should hang straight down,
perpendicular to your body. Grasp a dumbbell in the left hand.
2. Keeping your torso horizontal—and without rotating it—pull the dumbbell up to
your side until it is parallel with your rib area or until the upper arm is just beyond
horizontal. Keep your elbow in and pointed up.
3. Extend the arm and stretch the shoulder downward. Repeat the exercise on the
other arm.
b
Getting Stronger | 129
C: Isometric Exercises
Front Plank
1. Lie facedown on a mat, resting your forearms on the mat. Keep legs straight and
together with the toes on the floor. Keep your eyes focused on the floor.
2. Raise your body and hold it in a straight line.
b
130 | Mastering Running
Side Plank
1. Lie on your side on a mat, resting the lower forearm on the mat under you and
perpendicular to your body. Your top arm should be parallel to your torso with
your elbow bent with your hand at your waist. Place your upper leg directly on
top of your lower leg and straighten your knees and hips.
2. Raise the body by straightening your waist so the body is rigid from head to toes.
Hold this position. Repeat on the other side. (You can also begin performing the
side plank with your legs bent at the knees. Support yourself on your forearm
and knee instead of forearm and feet.)
b
Runner Profile: Sheri Piers
Date of birth: May 15, 1971
Personal Information
§§ Nurse practitioner
§§ Divorced, now lives with boyfriend
§§ Three children: Conner, 12; Noah, 11; Karley, 9
§§ Started focused training at age 35
Personal Bests
§§ 5K (road) 16: 46 (41)
§§ 10K (road) 34:17 (38)
§§ Half marathon 1:14:16 (41)
© www.kevinmorris.com
§§ Marathon 2:36:59 (41)
Age-Graded Personal Bests
§§ 5K (road) 92.07% (16:46 at age 41)
§§ 10K (road) 92.02% (34:23 at age 41)
§§ Half marathon 93.12% (1:14:16 at age 41)
§§ Marathon 91.43% (2:36:59 at age 41)
Cathy Utzschneider: How did you get into training and competition?
Sheri Piers: I ran cross country and track throughout high school (Westbrook High) and was actually
a state champion my junior year and runner-up my sophomore and senior years. Because of pressure
I put on myself to succeed during that time, I decided to play basketball (my first love) in college. I
participated all four years at Saint Joseph’s College. However, I continued running three to five miles
(5-8 km) daily for exercise and peace of mind. Later, I got married and had three children, each 18
months apart. I continued running for peace of mind and entered a few fun local races as my children
grew older. In 2005, I attended a local turkey trot in Cape Elizabeth where I met my current training
partner Kristin Barry. Although she was a few years younger and attended South Portland High, she
remembered me and the success of our high school team. We talked about running and racing and
in May of 2006 we attended the Freihofer’s 5K. Then we began training together and racing. It was
her idea to try and qualify for the Olympic Trials in the marathon for 2008. The training began and
it hasn’t stopped!
Cathy: How do you explain your success?
Sheri: Success is difficult to define. I am very driven (to a fault I would say) and goal oriented. I have
individual goals that I have never shared with anyone. I don’t or won’t ever feel success until I am
able to check them off as complete. They motivate me to be the best I know I can and want to be.
I put in whatever needs to be done to succeed. If I have to get up at 2:30 a.m. to run or work out,
then that’s what I do. I want to be the best at everything I do. I want to win. For me, winning doesn’t
mean crossing the finish line first. It’s checking off my own individual goals.
Meeting Kristin has been the best thing that has ever happened. As we train together and race
against each other, it doesn’t matter who wins. You can feel successful in running through training
and seeing your partner perform well.
Cathy: How often do you race?
Sheri: I typically have three goal races for which I taper throughout the year. Other races are just
stepping stones to get to the goal race. Some races are “workouts,” and some I race full throttle but
are typically on tired legs. My three goal races are usually a spring marathon (usually Boston), Beach
to Beacon, and a fall marathon (the Medtronics Twin Cities Marathon the last few years). During the
Olympic Trial years there were a couple extra marathons squeezed in.
(continued)
131
Sheri Piers (continued)
132
Getting Stronger | 133
Hill Running
Hills are runners’ friends, as long as you treat them with respect and as long as
you don’t have calf or Achilles injuries. Running hills is the best way to combine
getting stronger with practicing good form. They are nature’s form of plyometrics,
exercises that involve jumping to exert maximum force quickly for increased speed
and power. Hill running improves not just speed and endurance (by increasing
leg strength and turnover) but also ankle flexibility. Ultimately, running on hills
improves your ability to shift gears in races. Hill running also offers the variety of
a different venue for training and prepares you for cross country and hill racing.
Form
Running hills—up and down them—requires correct running form, and hills offer
an excellent opportunity to practice it. Because all runners tend to get tired and
lose their form on hills, it is helpful to focus on form when you’re running on them.
Running Uphill
§§ Lean into the hill from your hips, with your head and chest up. The steeper
the hill the more you should lean forward (see figure 9.1).
134 | Mastering Running
workout in the strengthening and sharpening phases of race preparation. You can
choose one of these types of hill workouts:
§§ Hill repeats are strenuous efforts of 10 seconds to three minutes on a moder-
ate hill (4 to 5 percent grade) at a perceived exertion of 8.5 to 9.8 (hard or
very hard; see chapter 8). Given masters runners’ increased susceptibility to
calf or Achilles injuries, avoid repeats on steep hills (8 to 10 percent grade).
§§ Hill fartlek consists of informal runs at a perceived exertion of 7.0 to 8.5 (com-
fortably hard to hard) on gradual hills (2 to 3 percent grade).
Event-Specific
Training Programs
This page intentionally left blank
Chapter 10
Back to Basics
The best runners—like the best in any field—go back to basics. Before focusing
on training plans for specific race distances such as the mile or the 5K (chapter
11), the 10K or half marathon (chapter 12), or the marathon (chapter 13), you can
gain a greater understanding of your own running times and of the training plans
by reviewing the fundamentals of masters performance, advantageous attitudes,
guidelines for training, and characteristics of the plans.
Masters Performance:
Doing Your Best as a Runner
While age grading—the best measure of masters performance—puts your results
in a universal perspective, knowing when your times will increase with aging is
impossible. Decline through the decades is hard to predict; it’s more individual than
growth. “Why am I suddenly getting slower?” one runner might ask at 47, having
raced at the same pace for the past four years, and then, plunk! Another 47-year-
old runner with a similar history may slow gradually. Although I’ve coached and
researched performance of masters runners of all levels for more than 20 years—
and watched runners of all ages continuously compete for several decades—I
can’t predict when a runner’s times will slow down. Masters performance depends
139
140 | Mastering Running
on several factors besides chronological age, which varies widely from the 30s to
50s to 70s and up. It also depends on variables that are hard to quantify: genetics
(your parents), physiology, the process of aging, the culture and environment, and
training load, including cumulative mileage. No simple formula determines per-
formance. Some world champions have parents who were smokers or sedentary.
The contribution of genetics to performance is tough to pinpoint.
Also, the process of aging is individual and difficult to predict. Biological aging,
determined by changes in physiology and the physical structure of the body, is
different from chronological aging, the number of years a person has lived. For
example, take two women as they age from 62 to 65. During this period, both age
three years, but one feels the onset of arthritis while the other does not. Just as
runners make sudden improvements through training, signs of decline may be
unpredictable as well. It is heartening to note, however, that since I began masters
running in 1995 at 40, I’ve learned that masters runners can handle a greater volume
of speed work than I thought back then. (As an example, when I started at age 40
training for the mile, one interval workout in a strengthening phase might consist
of six to eight 200-meter repeats, up to one mile of speed. Today I give some milers
of the same age and level three times that workload.)
Furthermore, masters runners have diverse training histories. Take two 55-year-
olds. One may have been running competitively since his teens while the other may
have taken up running two years ago. The former has the advantage of experience,
while the latter has the advantage of fresh legs. Many who have been running for
decades speak about tired or stale legs.
With so many variables, genetics included, our best performance years in age-
graded terms and most appropriate mileage vary widely. Joan Benoit Samuelson
has been running superbly for almost four decades. Some others are not so for-
tunate. I’ve coached several runners who ran the Olympic Trials in their 20s and
now in their mid-40s are unable to compete, mainly because of injury. Although
some masters runners race as often as every other weekend (or more frequently),
picking just a few main competitions each year—and a few training races along the
way—increases the chances of preserving the body for a longer running lifespan.
It’s also impossible to prescribe the most appropriate mileage for maximizing race
performance by age groups. Aging and running history vary. Runners in their 60s
who train for 25 miles (40 km), 35 miles (56 km), and 50 miles (80 km) a week for
a 5K may run times similar to those of runners in their 40s who train for 45 miles
(72 km), 55 miles (88 km), and 70 miles (113 km) for a marathon. Clearly this rep-
resents a wide range of mileage.
(continued)
141
Michael J. Joyner, MD (continued)
60-plus age groups in the coming 10 to 15 years. Joan Benoit is a good example of a person
on the leading edge of this trend. Joani, as she is popularly called, was a gold medalist in the
1984 women’s Olympic marathon, the first marathon for women ever in the Olympics. She
has continued to compete and in 2011 at age 53 participated again in the Boston Marathon,
placing first in her age group (women 50 to 54) and completing the course in 2:51:29.
Cathy: Is the decline in performance consistent or does it drop in certain decades? Do you
know why that decline stays fairly constant for years and then drops suddenly?
Dr. Joyner: The decline in records is pretty constant into the 70s. However, estimating the
decline using records means that you are using snapshots of gifted people at times when they
were very fit. When runners are considered over many decades, only a very few people are
close to 6 percent, and for most people it is more like 8 to 10 percent per decade. My guess is
that there are different factors for different runners. People may develop other interests, they
may have an injury and never bounce back after the injury, the motivation to push it every day
might change, and weight gain is always a challenge. Things might change for us all at some
point in our 70s and certainly in our 80s. For people in these age groups, the basic biology of
maintaining muscle mass becomes a challenge even for the most motivated person.
Cathy: Can men and women do anything specific to offset that decline? Are specific kinds of
speed work for distance runners more valuable? Do you recommend threshold workouts over
sprint workouts, for example?
Dr. Joyner: There are a couple of studies and all sorts of anecdotal reports. For men, the
studies show that people who keep their intensity up with traditional longer (3- to 5-minute)
intervals and speed work (fast 200s) seem to lose the least over time. Total volume is not
that critical. There is less information for women, but examples like Kathy Martin, who has
set multiple American and world records in her 40s and 50s (see profile in chapter 12) would
suggest that the same principles apply. The other key is to keep your lean muscle mass up,
watch what you eat, and avoid weight gain.
Cathy: If you were 30 and planning a career as a masters runner, would you start focusing
on shorter or longer events?
Dr. Joyner: I would try to keep my 3K (2 miles) and 5K times. as fast as I could. To do your best
at these distances you have to train in a way that keeps your VO2max at its upper limit.. Running
economy (efficiency) and the lactate threshold seem to change less with aging than VO2max. I
think this is also a general principle for all distance runners who stay fast at the shorter races
and then do enough mileage to prepare for the longer races. People forget that 1972 Olympic
marathon champion Frank Shorter used to compete in a number of indoor two-mile races and
was in fact very good at distances from two miles up.
Cathy: Knowing what you know and being a masters athlete yourself, how do you maintain
your performance?
Dr. Joyner: I mostly do Olympic distance triathlons now. I was born in 1958. I had some
hamstring problems in the late 1990s and switched almost exclusively to swimming for about
10 years. Now I am running, cycling, and swimming. Essentially, I do 5 × four-minute intervals
on the trainer followed by 20 minutes of minute-on, minute-off running two or three times
per week. On alternate days I swim 1,000 to 2,000 meters and do a lot of push-ups, dips, and
burpees. On the weekends I might do a bit more, and one or two days a week I do some active
rest which might be 30 minutes of spinning. My focus is mostly about health and keeping my
142
Back to Basics | 143
exercise capacity and lean muscle mass high. As I have gotten older our family has made a
concerted effort to get the junk food (chips, soft drinks, sweets) out of the house.
Cathy: What has helped you maintain motivation?
Dr. Joyner: I probably have exercised an average of 360 days per year or more since the late
1970s. Motivation has never been an issue for me. I get it done first thing in the morning before
the day catches up with me. I also try to plan my life so that the healthy choice is the default
choice and save the decision making for other things. When I was younger my motivation had
a major competitive element. Now it is more about being fit and robust as I age. The data are
pretty clear that physical activity, watching your weight, eating a healthy diet, never smoking,
and not drinking too much are the keys to healthy aging. Almost everyone knows of a “crazy”
aunt or uncle who is in their 80s and fit enough to instigate with the teenagers at family events.
My goal is to be the crazy uncle.
and practices, you’ll reenergize your training for better results, variety, and
more fun. How about the steeplechase, a mountain run, or a trail race, for
example? Find different running routes. If you haven’t already, why not add
pool running, biking, or yoga or try an elliptical bike, for example?
Reframing each year can help training feel like a new game. Some of my
runners give new training years names like Mountain Year to help them focus.
One of my runners in her 60s, Leni Webber, has been training seriously since
age 49. Reframing each year has helped her improve her training so that more
than 15 years after starting running she is more competitive than ever. While
her age-graded race result percentages used to be in the low 70s, they are
now in the 80s. In 2013, her 16th year of training, she reframed by gradually
adding hill repeats, trail runs, and twice-a-week workouts on an Arc Trainer
into her training mix. “Tweaking my training to reach a new level is my focus
and it’s more fun,” she told me. “It’s amazing how little changes can make a
big difference in your results.” Her name for this year is the Tweaking Year.
2. Plan your race year ahead, to a reasonable degree, given everything
going on in your life. Who doesn’t have many obligations to family, friends,
work, and community, who depend on you to support their priorities? My
runners like the big picture calendar, found in chapter 7, because they can
note all their obligations in one place and plan around it.
3. Be flexible. Don’t worry if your best-laid plans are interrupted. They’re rarely
followed exactly. Life happens. Unexpected work obligations postpone a long
run. You feel a slight pain so you decide to take off a few days.
4. Trust your body. No matter what an expert or plan suggests, if you’re feeling
dog tired or not up to it, trust your judgment. If a plan calls for a nine-mile (14
km) run on a Saturday, and you are not feeling well, don’t do it. Dump the
guilties and pick up the plan on Sunday. Don’t try to make up for lost mileage.
5. Be patient. If you are patient, your best times will come to you. Impatience
can lead to disappointment or injury.
144 | Mastering Running
My Training Plans
My training plans for all distances, mile through the marathon, are based on prin-
ciples of training and tried-and-true strategies. While there are many excellent train-
ing plans, these have worked well for beginner to elite masters runners. The plans
reflect a combination of art and science and are similar in the following respects:
§§ To accommodate the diversity of masters ages, levels, and running back-
grounds, they are based on three common mileage bases: 20, 30, and 40 miles
(32, 48, 64 km) a week. (If you’re not running 20 miles yet, you can build to
Back to Basics | 145
Mile and 5K
In this and the next two chapters, you’ll find training plans. This chapter is focused
on plans for the middle-distance races, the mile (1,609 meters) and the 5K. They
offer challenges different from the longer distances. You’re not going to run out of
endurance if you’ve trained at least moderately. “Running at the edge” refers to the
experience during both the mile and the 5K. Joe Navas, 43, has run 14 marathons
and has a personal best of 2:33:18 at 40. He has run close to 100 5Ks and has a
personal best of 15:29 at 41. He has run the mile just twice, including the New Bal-
ance Indoor Grand Prix masters mile, where he ran 4:33 at 40. For Joe, the mile is
the most difficult, tougher than the marathon. “With the mile you go beyond the
edge,” he told me. “It’s this desperate speed, no matter how fast you’re running,
you feel as if you can’t possibly keep that and you’re trying to go faster at the same
time. With the 5K it’s a balance of going close to the edge. In both races, though,
you may risk running too fast too soon.”
147
Runner Profile: Brian Pilcher
Date of birth: August 23, 1956
Personal Information
§§ Earned an MBA in 1979 from Tuck School
of Business at Dartmouth University
148
Mile and 5K | 149
warm-up, 4 to 6 miles (6.4-9.6 km) of work, depending on whether it is shorter stuff or miles,
and a 3-mile cool-down.
Cathy: What is the greatest challenge as a masters runner?
Brian: Staying healthy. There is always something going on and it is tough deciding when to
let injuries heal and when to keep running.
Cathy: What has been the greatest surprise?
Brian: I thought I could be this good. The surprise was that I actually got the chance to do it.
Cathy: Have you had injuries and how have you dealt with them?
Brian: My biggest injury was my hips in 2010. I was told that I had a torn labrum and had
lost all my cartilage in the left hip. I found a doctor who did arthroscopic surgery on both hips,
and I was going up two stairs at a time a day or so after surgery. I still had knee tendinitis that
kept me out for the rest of 2010.
Cathy: What advice do you have for other masters?
Brian: A race is the best workout.
Cathy: What is a sample training week?
Brian:
Sunday: long run
Monday: easy or elliptiGO
Tuesday: track: 5 × 1,200, 3 × 400, 6 ×200
Wednesday: 10-12 miles (16-19 km)
Thursday: 10-12 miles
Friday: 3 × 2 mile at threshold pace
Saturday: 10-12 miles
Mile
The gold standard of track events, the mile is considered the shortest of the middle-
distance indoor events. (The 800 meters or half mile is usually considered the longest
sprint.) The mile is generally featured at indoor events on the track in the United
States and outdoors on the roads, while its cousin, the 1,500 meters—just about 109
meters shy of the mile—is featured at outdoor track meets in the United States and
at indoor and outdoor track meets in Europe and in world masters championships.
The mile and 1,500 are so similar that you can follow the same plans for either. No
matter how fast you run the mile, more than 50 percent of the energy required is
aerobic—more than from anaerobic energy pathways, so you need not only strength
and speed but also considerable aerobic endurance. Training for the mile therefore
requires strength, speed, and endurance.
Why run the mile? Why not? First, with age grading, you’re never too old for the
mile. You may be in your 50s, 60s, or 70s and it’s never too late to run your fast-
est mile time. One of the Liberty Athletic Club runners, Mary Harada, set a world
record in the mile in her age group at 70 and 75, running her fastest age-graded
150 | Mastering Running
mile times ever. While a distance runner in earlier decades, she had never set a
world record before. If you’re a sprinter, you can use your speed to help you in the
mile and also work on your endurance as well. If you’re a distance runner, racing
the mile or 1,500 meters will help you to improve your ability to handle speed in
the 5K, 10K, half marathon, and even marathon. The mile is getting more popular
with masters who run the distance on the track or on the roads. If you’re a begin-
ner, you can find many mile races with 5- and 10-year age divisions for masters.
Why not see what you can do? You might surprise yourself, and no time is too slow.
You’re out there and in the game.
If you’re an elite masters runner, you can find mile and 1,500-meter races at
state, regional, national, and international masters track and field championships,
including state and national senior games. The Hartshorne Memorial Masters Mile
at Cornell University, held each year in January, attracts top-caliber masters. In 2013,
the top 10 male masters competitors, age 40 to 52, finished under 5:00, clocking
Endurance 2 Off 4 miles, 5 × 30-sec strides 3 miles easy 3-5 miles easy
(PE 8.5)
Strengthening 3 Off 5 miles, 6 or 7 × 400 meter intervals 4 miles easy 2-4 miles easy
(PE 8.5-9)
Strengthening 4 5 miles, 6 or 7 × 400 4 miles easy 4 miles, 5 × 30-sec 3-5 miles easy
meters intervals strides (PE 8.5)
(PE 8.5-9)
Strengthening 5 Off 4 miles easy 4 miles easy 3-5 miles, 5 × 20-sec
strides (PE 8.5)
Sharpening 6 Off 4 miles, 2 × 800 meters plus 4 × 400 4 miles easy 2-4 miles easy
meters (PE 8.5-9)
Sharpening 7 Off 4 miles, 2 sets: 800, 400, 200 meter 3 miles easy 2-4 miles easy
intervals (PE 8.5 to 9), 3-5 min
between sets
Tapering 8 5 miles, 4-6 × 200- 3 miles easy 3 miles easy 2-4 miles, 5 × 30-sec
meter reps (PE 9.5) strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Mile and 5K | 151
times from 4:23:39 to 4:55.31. The top 10 women masters, age 44 to 55, finished in
5:17:55 to 6:03:68. The top age-graded performances were scored by a man and
woman, not in their 40s or 50s, but their 60s: Nolan Shaheed, 63, ran 5:07:54, for
an age-graded time of 92.41 percent (the equivalent of running a 4:00 open mile)
and Coreen Steinbach, 61, ran 6:15:73, for an age-graded time of 92.5 percent (the
equivalent of running a 4:32 open mile).
I suggest that before you start the training plan, you run the mile on a track,
if possible, as fast as you can, to obtain a baseline time. You can then find your
VDOT on Jack Daniels’ charts in the appendix for the paces at which you should
run for track intervals and repetitions in the strengthening, sharpening, and taper-
ing training phases. You’ll also notice that a 5K race is recommended at the end
of the fourth week. While a 5K will feel long compared to a mile, it will help you
build endurance, making you feel a mile is short. If you can’t find a race, you can
time yourself for one to three miles (1.6-4.8 km) just to check on your progress.
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times length of the repetition Strides: equal the effort
Mile Training From a 30-Mile (48 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 5 miles**, 5 × 30-sec strides 5 miles easy*** 4-6 miles easy
(PE 8.5)
Endurance 2 Off 5 miles, 5 × 30-sec strides 5 miles easy 4-6 miles easy
(PE 8.5)
Strengthening 3 Off 5 miles, 2 × 800 meter, 4-6 × 5 miles easy 4-6 miles easy
400 meter intervals (PE 8.5)
Strengthening 4 6 miles, 4 or 5 × 800 meter 6 miles easy 5 miles easy 4-6 miles, 5 × 30-sec
intervals sprints (PE 9.5)
(PE 8.5- 9)
Strengthening 5 Off 5 miles easy 5 miles easy 4-6 miles, 5 × 30-sec
strides (PE 8.5)
Sharpening 6 Off 5 miles, 3 × 800 meter, 4 or 5 × 4 miles easy 3-5 miles easy
400 meter intervals (PE 8.5-9)
Sharpening 7 Off 4 miles, 2-3 sets: 2 × 400 meter, 4 miles easy 3-5 miles easy
4 × 200 meter intervals (PE 8.5-
9), 3-5 min between sets
Tapering 8 4 miles 2 sets: 600, 400, 200 4 miles easy 4 miles, 4-6 × 200-meter 3-5 miles easy
meter intervals (PE 8.5-9), reps (PE 9.5)
3-5 min between sets
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Sharpening 7 Off 5 miles, 4 sets: 600, 400, 200 7 miles easy 4-6 miles easy
meter intervals (PE 8.5-9)
Tapering 8 5 miles, 6 × 400 meter 5 miles easy 4 miles, 5 or 6 × 200- 3-5 miles easy
intervals (PE 8.5-9) meter reps (PE 9.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
152
Friday Saturday Sunday Total weekly mileage
5 miles, 7 × 2 min plus pace 5 miles easy 7 miles, 5 × 30-sec strides 31-33 miles
(PE 6.5) (PE 8.5)
6 miles easy, 6 × 3 min plus pace 5 miles easy 8 miles 33-35 miles
(PE 6.5)
6 miles, 14-16 min of hill fartlek 5 miles easy 8 miles, 5 × 30-sec strides 33-35 miles
(PE 7.5) (PE 8.5)
c 4 miles easy Off 5K race, 8 miles total 33-35 miles
c 4 miles easy 8 miles, 6-7 × 4-min cruise 5 miles easy 33-35 miles
intervals (PE 7.5)
4 miles, 4 × 45-sec, 2 × 30-sec hill 3 miles easy 8 miles, 5 × 30-sec strides 31-33 miles
repeats (PE 8.5), 2 × 10-sec hill (PE 8.5)
repeats (PE 9.5)
4 miles, 3 × 400-meter reps plus 2 4 miles easy 8 miles 31-33 miles
× 200-meter reps (PE 9.5)
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times
Cruise intervals: one to two minutes the effort (PE of 9 times 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
153
154 | Mastering Running
5K
The 5K is run on the roads. When it is run on the track, mostly outdoors, it is des-
ignated as a 5,000-meter run. One of the most popular race distances today, you
can find a 5K almost every weekend not too far from you. Most races have 5- or
at least 10-year age divisions. The popularity of the 5K means that you can follow
your progress easily. State, regional, national, and international track meets offer
competitive 5,000 meters for masters only. Several well-known road 5K races offer
elite masters divisions. These include the Freihofers 5K race for women, held in
early June each year in Albany, New York, and the Carlsbad 5000, held in April
most years. The top Carlsbad male and female masters finishers in 2012 were two
outstanding runners, Kevin Castille, who ran the course in 14:57, and Dorota Gruca,
who ran the course in 16:58.
Strengthening 3 Off 4 miles, 6 or 7 × 400 meter inter- 4 miles easy 2-4 miles easy
vals (PE 8.5)
Strengthening 4 4 miles easy 5 miles, 4 × 45-sec, 4 × 30-sec 4 miles easy 2-4 miles, 5 × 30-sec
hill repeats (PE 8.5) strides (PE 8.5)
Strengthening 5 Off 3 miles easy 4 miles easy 2-4 miles, 5 × 30-sec
strides (PE 8.5)
Sharpening 6 Off 4 miles, 3 × 800 meter intervals 4 miles easy 2-4 miles easy
(PE 8.5 to 9), 3 or 4 × 200 meter
repetitions (PE 9-9.8)
Sharpening 7 Off 4 miles easy, 2 × 800, 2 × 400, 2 3 miles easy 2-4 miles easy
× 200 meter intervals (PE 8.5)
Tapering 8 5 miles easy 3 miles, 4 × 200-meter reps 3 miles easy 2-4 miles, 5 × 30-sec
(PE 9.5) strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Mile and 5K | 155
4 miles, 5 × 30-sec sprints (PE 9.5) 3 miles easy 7 miles easy 23-25 miles
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times
Cruise intervals: one to two minutes the effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
5K Training From a 30-Mile (48 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 5 miles**, 6 × 30-sec strides 6 miles easy*** 3-5 miles easy
(PE 8.5)
Endurance 2 Off 6 miles, 6 × 30-sec strides 5 miles easy 4-6 miles easy
(PE 8.5)
Strengthening 3 Off 6 miles, 8 × 400 meter intervals 5 miles easy 5-7 miles easy
(PE 8.5)
Strengthening 4 6 miles easy 6 miles, 4 × 45-sec, 5 × 30-sec 7 miles easy 4-6 miles, 6 × 30-sec
hill repeats (PE 8.5) strides (PE 8.5)
Strengthening 5 Off 6 miles easy 5 miles easy 5-7 miles, 5 × 30-sec
strides (PE 8.5)
Sharpening 6 Off 6 miles, 2 or 3 × 800 and 400 5 miles easy 5-7 miles easy
meter intervals (PE 8.5 to 9), 3 or
4 × 200 meter repetitions (PE 9.5)
Sharpening 7 Off 6 miles easy, 5 × 1,000 meter 5 miles easy 4-6 miles easy
cruise intervals (PE 7.5)
Tapering 8 4 miles easy 4 miles, 1 set: 400 meters, 3 × 4 miles easy 3-5 miles, 5 × 30-sec
200 meter repetitions (PE 9.5) strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Sharpening 7 Off 6 miles easy, 5 or 6 × 800 meters 5 miles easy 4-6 miles easy
(PE 7.5)
Tapering 8 4 miles easy 5 miles, 1 × 400 meters, 3 × 200 4 miles easy 4-6 miles, 5 × 30-sec
meter repetitions (PE 9.5) strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
156
Friday Saturday Sunday Total weekly mileage
5 miles, 7 × 2 min plus pace 5 miles easy 7 miles, 5 × 30-sec strides 31-33 miles
(PE 6.5) (PE 8.5)
6 miles, 8 or 9 × 2 min plus pace 6 miles easy 7 miles 34-36 miles
(PE 6.5)
6 miles, 5 or 6 × 5-min cruise 6 miles easy 8 miles, 5 × 30-sec strides 36-38 miles
intervals (PE 7.5) (PE 8.5)
5 miles easy Off 5K to 5-mile race, 8 miles 36-38 miles
total
6 miles easy 6 miles, 14-16 min of hill 8 miles easy 36-38 miles
fartlek (PE 7.5)
6 miles, 5 or 6 × 5-min cruise inter- 6 miles easy 8 miles, 5 × 30-sec strides 36-38 miles
vals (PE 7.5) (PE 8.5)
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes easy jog effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes easy jog effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
157
158 | Mastering Running
159
160 | Mastering Running
km) base builds to 8 miles (13 km), the long runs for the 5K, 10K, and half marathon
plans build to 9, 10, and 14 miles (15, 16, 22 km) respectively. Speed workouts and
tempo runs increase in length. A moderate increase in overall mileage along with
an increase in the long run of the week, increased speed work, strength training,
and a day of rest (with the exception of two weeks in the half marathon plan for
those with a 40-mile [64 km] base) allow for the building and recovery needed
for best performance. Some masters runners log unnecessary junk miles that hurt
rather than help performance. A few longitudinal studies of masters athletes have
shown that in general better performance with aging occurs through a combina-
tion of volume and intensity than through too many easy miles. Some rest keeps
your legs springy!
10K
The 10K is a great option for masters, whether you’re moving up from the 5K or 5
mile (8K) distance or down from the 10 mile (16 km) or half marathon. The lon-
gest standard racing distance on the track for the Olympic Games (referred to as
the 10,000 meters when it’s run on the track), the 10K is a very popular road race
distance, although it is also contested on the track at some masters meets.
Endurance 2 Off 3 miles, 5 × 30-sec strides (PE 8.5) 3 miles easy 2-4 miles easy
Endurance 3 Off 4 miles, 5 × 30-sec strides (PE 8.5) 4 miles easy 2-4 miles easy
Strengthening 4 Off 5 miles, 2 × 800, 3 or 4 × 400 meter intervals 4 miles easy 2-4 miles easy
(PE 8.5)
Strengthening 5 6 miles easy 4 miles easy, 4 × 45-sec, 4 × 30-sec hill repeats 4 miles easy 3-5 miles, 5 × 30-sec
(PE 8.5) strides (PE 8.5)
Strengthening 6 Off 4 miles easy 4 miles easy 4-6 miles easy
Strengthening 7 Off 5 miles easy, 25-30 min tempo run (PE 7.5) 4 miles easy 3-5 miles easy
Sharpening 8 Off 4 miles, 4 × 45-sec, 2 × 30-sec hill repeats (PE 3 miles easy 3-5 miles easy
8.5), 2 × 10-sec hill repeats (PE 9.5)
Sharpening 9 Off 5 miles, 4 × 5-min cruise intervals (PE 7.5) 3 miles easy 2-4 miles easy
Tapering 10 4 miles easy 4 miles, 6 × 200-meter reps (PE 9.5) 4 miles easy 3-5 miles, 5 × 30-sec
strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
10K and Half Marathon | 161
Among the 10 largest U.S. races in 2012 were four 10Ks. The Peachtree Road Race
in Atlanta, Georgia, was largest, with 50,918 finishers. The other most popular 10Ks
in 2012 were the Bolder Boulder 10K in Boulder, Colorado; the Cooper River Bridge
Run in Charleston, South Carolina; and the Monument Avenue 10K in Richmond,
Virginia. If you compete in a national masters 10K road race championship, awards
are given not only to individuals and teams based on absolute results but also to
individuals based on age grading. Of the 186 entrants in the 2013 U.S. national 10K
road race championships held in Dedham, MA, Liberty Athletic Club runner Jan
Holmquist, 68, placed first in the age grading, covering the distance in 46:06 for
an age-graded percentage of 95.87 percent.
The 10K plans that follow are 10 weeks long, with a 3-week endurance phase,
4-week strengthening phase, 2-week sharpening phase, and a week of tapering. A
5K race is suggested for the end of week five.
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
10K Training From a 30-Mile (48 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 6 miles**, 5 × 30-sec strides (PE 8.5) 4 miles easy*** 4-6 miles easy
Endurance 2 Off 6 miles, 5 × 30-sec strides, (PE 8.5) 5 miles easy 5-7 miles easy
Endurance 3 Off 6 miles, 5 × 30-sec strides (PE 8.5) 5 miles easy 5-7 miles easy
Strengthening 4 Off 7 miles, 4 × 800 meter, 2-4 × 400 meter inter- 6 miles easy 4-6 miles easy
vals (PE 8.5)
Strengthening 5 7 miles easy 6 miles, 4 × 45-sec, 5 × 30-sec hill repeats 6 miles easy 5-7 miles, 5 × 30-sec
(PE 8.5) strides (PE 8.5)
Strengthening 6 Off 7 miles easy 6 miles easy 4-6 miles easy
Strengthening 7 Off 7 miles easy, 30-35 min tempo run (PE 7.5) 6 miles easy 4-6 miles easy
Sharpening 8 Off 6 miles, 3 × 1-min, 4 × 30-sec hill repeats 5 miles easy 4-6 miles easy
(PE 8.5), 2-4 × 10-sec hill repeats (PE 9.5)
Sharpening 9 Off 7 miles, 4 × 6-min cruise intervals (PE 7.5) 5 miles easy 4-6 miles easy
Tapering 10 4 miles easy 4 miles, 6 or 7 × 200-meter reps (PE 9.5) 5 miles easy 4-6 miles, 5 × 30-sec
strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Endurance 2 Off 7 miles, 5 × 30-sec strides (PE 8.5) 9 miles easy 5-7 miles easy
Endurance 3 Off 7 miles, 5 × 30-sec strides (PE 8.5) 9 miles easy 5-7 miles easy
Strengthening 4 Off 7 miles, 4 × 800 meters, 2-4 × 400 meters 7 miles easy 5-7 miles easy
(PE 8.5-9)
Strengthening 5 7 miles easy 7 miles, 4 × 45-sec, 5 × 30-sec hills (PE 8.5) 8 miles easy 6-8 miles, 5 × 30-sec
strides (PE 8.5)
Strengthening 6 Off 8 miles easy 7 miles easy 6-8 miles easy
Strengthening 7 Off 7 miles easy, 35-40 min tempo run (PE 7.5) 7 miles easy 5-7 miles easy
Sharpening 8 Off 7 miles, 4 × 1-min, 4 × 30-sec hill repeats 5 miles easy 5-7 miles easy
(PE 8.5), 2-4 × 10-sec hill repeats (PE 9.5)
Sharpening 9 Off 8 miles, 5 × 6-min cruise intervals (PE 7.5) 5 miles easy 4-6 miles easy
Tapering 10 4 miles easy 4 miles, 6 or 7 × 200-meter reps (PE 9.5) 5 miles easy 4-6 miles, 5 × 30-sec
strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate
metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
162
Friday Saturday Sunday Total weekly mileage
5 miles, 7 × 2 min plus pace (PE 6.5) 5 miles easy 7 miles, 5 × 30-sec strides 31-33 miles
(PE 8.5)
5 miles, 9 × 2 min plus pace (PE 6.5) 5 miles easy 8 miles easy 34-36 miles
5 miles, 10 × 2 min plus pace (PE 6.5) 5 miles easy 8 miles, 5 × 30-sec strides 34-36 miles
(PE 8.5)
7 miles easy, 5 × 6-min cruise intervals 5 miles easy 9 miles easy 38-40 miles
(PE 7.5)
5 miles easy Off 5K race, 9 miles total 38-40 miles
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
163
164 | Mastering Running
Half Marathon
Since 2003, the half marathon has become the fastest growing race distance in the
United States, both in terms of number of finishers and in the number of new races,
according to Running USA. For seven consecutive years (2006-2012), the number
of 13.1-mile finishers has grown by 10 percent or more each year. From 2011 to 2012
alone, the number of half marathon finishers increased by 14.9 percent, from 1.61
million to 1.85 million finishers. For the first time, 60 percent of U.S. half marathon
finishers were women (approximately 1.11 million). According to Running USA’s
2013 National Runner Survey, the half marathon is the favorite distance among
both men and women (38% men, 43% women).
If you’re competitively minded, USA Track & Field also offers a half marathon
national masters championship every year. Like the USATF 10K road race national
championships, the half marathon national championships awards prizes based
on absolute performances and age-graded results. In the 2013 championships, 9 of
the top 10 finishers completed the race in age-graded times of 90 percent or higher.
Endurance 2 Off 4 miles, 5 × 30-sec strides, (PE 8.5) 3 miles easy 3-5 miles easy
Endurance 3 Off 5 miles, 5 × 30-sec strides (PE 8.5) 3 miles easy 3-5 miles easy
Endurance 4 4 miles easy 5 miles, 7 × 2 min plus pace (PE 6.5) 4 miles easy 3-5 miles easy, 5 ×
30-sec strides (PE 8.5)
Strengthening 5 Off 5 miles easy 4 miles easy 5-7 miles easy
Strengthening 6 Off 8 miles easy, 7 or 8 × 5-min cruise intervals 4 miles easy 4-6 miles easy
(PE 7.5)
Strengthening 7 Off 7 miles easy, 35-40 min tempo run (PE 7.5) 4 miles easy 4-6 miles easy
Strengthening 8 5 miles easy 7 miles, 4 × 45-sec, 4 × 30-sec hill repeats (PE 4 miles easy 4-6 miles easy, 5 ×
8.5), 2 × 10-sec hill repeats (PE 9.5) 30-sec strides (PE 8.5)
Strengthening 9 Off 4 miles easy 7 miles easy 4-6 miles easy
Sharpening 10 Off 5 miles, 2 × 800 meters, 4 × 400 meter intervals 4 miles easy 4-6 miles easy
(PE 8.5-9), 2 × 100-meter sprints (PE 9.5)
Sharpening 11 Off 5 miles, 4 × 6-min cruise intervals (PE 7.5) 5 miles easy 4-6 miles easy
Tapering 12 3 miles easy 6 miles easy 3 miles easy 3-5 miles easy, 6 ×
20-sec strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate
metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
10K and Half Marathon | 165
Preparing for the half marathon is similar to preparing for a marathon. Chapter
13 includes valuable information about planning for a marathon that would also
be helpful for a runner planning to participate in a half marathon. Chapter 13 also
includes details on what to eat and how to plan your running in the days and weeks
after a long race that would also apply to a half marathon race.
The half marathon training plans included here are 12 weeks long. They include
a 4-week endurance phase, 5-week strengthening phase, 2-week sharpening phase,
and a week of tapering.
Feel free to adapt these plans to your own interests. If you like to aqua run, sub-
stitute an easy-run day for a day in the pool. Or take a spinning class. Tailor these
plans to your interests, listen to your body, and stay in the driver’s seat. Having
gotten to the end of this chapter, are you wondering whether you feel like taking
on the marathon?
5 miles easy 4 miles easy, 5 × 800 meters 9 miles easy 32-34 miles
(PE 8.5)
5 miles easy, 2 × 1,200 meter, 2 × 800 3 miles easy 10 miles easy, 5 × 30-sec 34-36 miles
meter, 1 × 400 meter intervals (PE 8.5-9) strides (PE 8.5)
6 miles, 5 × 1,000 meter intervals (PE 8.5) 3 miles easy 12 miles easy 36-38 miles
6 miles easy Off 10K to 10-mile race, 10 miles 36-38 miles
total
4 miles easy 4 miles easy, 6 × 30-sec 13 miles easy 36-38 miles
strides (PE 8.5)
8 miles, 35-40 min tempo run (PE 7.5) 3 miles easy 10 miles easy, 5 × 30-sec 34-36 miles
strides (PE 8.5)
6 miles easy, 4 × 45-sec, 2 × 30-sec hill 3 miles easy 9 miles easy 32-34 miles
repeats (PE 8.5), 2 × 10-sec hill repeats
(PE 9.5)
3 miles easy Off Half marathon 18-20 miles before race
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times
Cruise intervals: one to two minutes the effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
Half Marathon Training From a 30-Mile (48 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 6 miles**, 6 × 30-sec strides (PE 8.5) 4 miles easy*** 4- 6 miles easy
Endurance 2 Off 6 miles, 6 × 30-sec strides (PE 8.5) 4 miles easy 5-7 miles easy
Endurance 3 Off 6 miles, 6 × 30-sec strides (PE 8.5) 3 miles easy 5-7 miles easy
Endurance 4 6 miles easy 8 miles, 8-9 × 2 min. plus pace (PE of 6.5) 4 miles easy 4-6 miles easy, 6 × 30-sec
strides (PE 8.5)
Strengthening 5 Off 8 miles easy 6 miles easy 5-7 miles easy
Strengthening 6 Off 9 miles easy, 8 or 9 × 5-min cruise intervals 7 miles easy 4-6 miles easy
(PE 7.5)
Strengthening 7 Off 8 miles easy, 40-45 min tempo run (PE 7.5) 6 miles easy 5-7 miles easy
Strengthening 8 6 miles easy 8 miles, 4 × 45-sec, 4 × 30-sec hills (PE 8.5), 2 × 6 miles easy 5-7 miles easy, 5 × 30-sec
10-sec hill repeats (PE 9.5) strides (PE 8.5)
Strengthening 9 Off 8 miles easy 6 miles easy 5-7 miles easy
Sharpening 10 Off 6 miles, 5 × 800 meter, 4 × 200 meter intervals 5 miles easy 5-7 miles easy
(PE 8.5-9), 2 × 100-meter sprints (PE 9.5)
Sharpening 11 Off 8 miles, 5 × 6-min cruise intervals (PE 7.5) 4 miles easy 3-5 miles easy
Tapering 12 5 miles easy 6 miles easy, 4 × 400 meter intervals (PE 8.5-9) 5-7 miles easy 3 miles easy, 6 × 20-sec
strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
Endurance 2 Off 7 miles, 5 × 30-sec strides (PE 8.5) 8 miles easy 7-9 miles easy
Endurance 3 Off 7 miles, 5 × 30-sec strides (PE 8.5) 8 miles easy 6-8 miles easy
Endurance 4 7 miles easy 7 miles, 9 or 10 × 2 min plus pace (PE 6.5) 7 miles easy 6-8 miles, 6 × 30-sec
strides (PE 8.5)
Strengthening 5 Off 8 miles easy, 4 × 45-sec, 5 × 30-sec hill repeats 7 miles easy 6-8 miles, 5 × 30-sec
(PE 8.5) strides (PE 8.5)
Strengthening 6 Off 8 miles easy, 9 or 10 × 5-min cruise intervals 8 miles easy 7-9 miles easy
Strengthening 7 4 miles easy 8 miles easy, 45-50 min tempo run (PE 7.5) 7 miles easy 6-8 miles easy
Strengthening 8 7 miles easy 7 miles, 6 × 1-min, 4 × 30-sec hill repeats 8 miles easy 6-8 miles easy, 5 × 30-sec
(PE 8.5), 2 × 10-sec hill repeats (PE 9.5) strides (PE 8.5)
Strengthening 9 5 miles easy 7 miles easy 7 miles easy 5-7 miles easy
Sharpening 10 Off 7 miles, 6-8 × 800 meter intervals (PE 8.5-9.0), 2 8 miles easy 6-8 miles easy
× 100-meter sprints (PE 9.5)
Sharpening 11 Off 8 miles easy, 6-7 × 6-min cruise intervals 5 miles easy 6-8 miles
(PE 7.5)
Tapering 12 5 miles easy 5 miles, 4 × 400 meter intervals (PE 8.5-9) 4 miles easy 5-7 miles, 6 × 20-sec
strides (PE 8.5)
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
166
Friday Saturday Sunday Total weekly mileage
5 miles, 7 × 2 min plus pace (PE 6.5) 5 miles easy 7 miles, 5 × 30-sec strides 31-33 miles
(PE 8.5)
6 miles, 9 × 2 min plus pace (PE 6.5) 5 miles easy 8 miles easy 34-36 miles
7 miles, 10 × 2 min plus pace (PE 6.5) 7 miles easy 10 miles, 5 × 30-sec strides 38-40 miles
(PE 8.5)
ec 5 miles easy Off 10K race, 11 miles total 38-40 miles
7 miles easy 6 miles easy, 6 × 800 meter 10 miles easy 42-44 miles
intervals (PE 8.5- 9)
6 miles easy, 4 × 1,200 meter intervals 6 miles easy 12 miles easy, 5 × 30-sec 44-46 miles
(PE 8.5- 9) strides (PE 8.5)
7 miles, 4 × 1,200 meter strides (PE 8.5) 5 miles easy 13 miles easy 44-46 miles
c 5 miles easy Off 10K to 10-mile race, 12 miles 42-44 miles
total
6 miles easy 5 miles easy, 5 × 30-sec 14 miles easy 44-46 miles
strides (PE 8.5)
9 miles easy, 40-45 min tempo run (PE 7.5) 6 miles easy 11 miles easy, 5 × 30-sec 42-44 miles
strides (PE 8.5)
5 miles easy, 4 × 1-min, 2 × 30-sec hill 3 miles easy 9 miles easy 38-40 miles
repeats (PE 8.5), 2-4 × 10-sec hills (PE 9.5)
3 miles easy Off Half marathon 22-24 before race
Length of easy jog or walk recovery: Hill repeats: equal the effort (PE of 8.5 to 9) or up to four times the
Cruise intervals: one to two minutes effort (PE of 9 to 9.8)
Intervals: one-third to equal the interval Fartlek, including hill fartlek: one to four minutes
Repetitions and sprints: up to five times the length of the repetition Strides: equal the effort
John Keklak.
face so many more years of school.
§§ In 1981, I began a real estate career and
I am currently employed as broker. I just
transferred listening and people skills from
one profession to another.
§§ I started running at age 30, having realized the lack of cardio even though I was not
overweight.
Open Personal Bests
§§ 5K (road) 17:23 (38)
§§ 10K (road) 36:54
Personal Bests at 50 to 59
§§ 5,000 meters 17:49
§§ 5K (road) 17:43
§§ 10K (road) 36:31 (51)
§§ Half marathon 1:23:27
Age-Graded Personal Bests
§§ Syracuse at 60 yrs old 100+%; 5K (road): 100.35% (19:04 at age 60)
§§ Marathon: Set new American record for a 60-year-old woman in the Chicago 2011 mara-
thon; Marathon: 97% (3:10:27 at age 60, American record)
Cathy Utzschneider: Can you list your American or world records and national masters titles?
Kathy Martin: 20 to 25 American and national records and five or six indoor world records.
Cathy: Were your parents runners and are there other runners in your family?
Kathy: There were no runners in my family. They are all smokers and couch potatoes. My
husband always ran and I just thought I could run with him. He is the one who has been my
biggest advocate. I don’t think I would have discovered the hidden talent or passion if he had
168
not led the charge. There are so many other athletes I admire, particularly masters athletes. I
love the camaraderie and truly believe we are all so happy to see our friends and competitors
at these events, to see them healthy and pursuing fitness for life. They are so inspiring.
Cathy: In a typical year, how often do you race?
Kathy: I race probably 12 to 15 times a year.
Cathy: What is your favorite race distance or event?
Kathy: I love the 5K. You run hard but not for long. I do not enjoy the long runs. I’m too
impatient to get it done and get on with other events of the day. I guess you could say I have
a short attention span.
Cathy: How has your training changed over the decades?
Kathy: My training has changed to include more stretching and cross-training. For years, I
would just run and then you begin to notice changes—a little more stiff, a longer warm-up
needed. I used to do back-to-back hard workouts but now recognize that I need an easy day
between. Recovery time is noticeably longer. I include massage, chiropractic, and occasionally
physical therapy as needed to ensure good running form and longevity. Stretching is crucial as
is some form of cross-training.
Cathy: Can you give an example of a typical training week for a 5K?
Kathy: My typical week is about 35 to 40 miles (56-64 km) when I am in good running form. I
am currently building up to that postinjury. Running the 10K in Dedham (national 10K masters
championship), I recognized I had no business racing a 10K with so little mileage. Lesson learned.
Monday: yoga
Tuesday: speed of some sort, (e.g., repeat miles or 3:50 repeats)
Wednesday: trail run
Thursday: short speed workout (Went to the track for first time postinjury in one and
half years. Oh my! Tough.)
Friday: easy 5 miles (8 km)
Saturday: 5-7 miles (8-11 km)
Sunday: long run of 10-12 miles (16-19 km)
Cathy: What advice do you have for masters runners?
Kathy: Listen to your body! Do not try to run through injuries. You will be stronger and run
longer if you take care of the assets. Remember the old adage that our mothers taught us
about moderation in everything
Cathy: You recently had one of your first injuries. What was it and do you have any idea how
you became injured?
Kathy: I had a fractured left femoral condyle and could not run for three months. I had just
started to train hard and about six months later I had a fractured right femoral condyle. The
only variable in my training over 30 years was the addition of a trainer for weight workouts. I
truly believe too much weight lifting contributed to the fractures. After the second fracture, I
was told absolutely not a step of running as the fracture was contained. If it broke through the
capsule, I would be looking at a knee replacement. Yikes. That got my attention so absolutely,
I didn’t run a step. I had a lot of extra time on my hands but really felt as if life was out of sync.
After the first fracture I was swimming at least three days per week and running in the pool. I
(continued)
169
Kathy Martin (continued)
was not allowed to do the same thing with the right leg so I gained a few pounds. Of course,
the first thing everyone thought was osteoporosis, but I had always had the DEXA scans for
bone density, and there were no changes, so that was not the cause.
Cathy: How long was your break from racing and running?
Kathy: Basically a year.
Cathy: How was life different, given that you were away from running and racing?
Kathy: It was a tough year mentally, but I just kept telling myself I was in it for longevity. I
walked a lot. I had a lot more time, but I am not sure I used it constructively. I have run most
mornings for over 30 years, so I felt out of sync and at odds for a while. I also believe that
affected my business. As we all know our economy took a hit and the real estate business was
anything but normal. So it all coincided with being able to work more and focus on business
and family. My grandson is 11 so I got to spend more time with him.
Cathy: What advice do you have for other masters regarding bouncing back from injuries?
Kathy: Listen to your body. It tells you what it needs. Know your body. Incorporate other
modalities into your training. Do not just run. Have patience. You will prevail. A year ago I
thought I might not return to the previous level of fitness but now believe I am on my way.
It truly is a long road back but we have time. Perhaps patience was the lesson to be learned.
Cathy: Do you have other thoughts to offer?
Kathy: Keep on keeping on. We are the role models for the upcoming generation. Continue
to have fun and keep fit for life.
170
Chapter 13
Marathon
Is the marathon for you? It is a favorite race among masters runners for many rea-
sons: performance, a test of endurance, a streak showing consistency over years,
or contributing to a charity and cause larger than oneself. Running for charity has
been a popular reason to run marathons for decades. According to a 2010 story in
the New York Times, nearly 80 percent of the 36,550 participants in the 2010 London
Marathon ran for charities, raising $81 million (Robbins). According to Running
USA (2013), in 2012 46 percent of marathon finishers were over age 40. Fifty-nine
percent of 2012 Boston Marathon finishers were over age 40.
As a young masters runner, it’s possible to compete at elite levels. According
to a 2011 story in Running Times, of the more than 300 men and women who
qualified for the 2012 U.S. Olympic Marathon Trials, 22 were 40 or older, and 21
of them were women. Three—Colleen De Reuck, Linda Somers Smith, and Sheri
Piers—surpassed the women’s A standard of 2:39:00 (De Reuck also qualified at
49 for the 2016 Olympic Marathon Trials with a time of 2:39:22). The only male,
Mbarak Hussein, qualified for his second straight U.S. Olympic Trials Marathon as
a masters runner with a 2:16:58 in 2010, well under the men’s A standard of 2:19:00
(Kissane 2011).
171
172 | Mastering Running
important, but long runs and tempo runs are essential and particularly challeng-
ing. It helps to know why they are so important. (Most runners would prefer to run
shorter, more intense intervals at a PE of 8.5 or higher than shorter intervals at a
comfortably hard pace, or perceived exertion of 7.5.)
First, the principle of specificity applies. Long runs at a moderately intense pace
will prepare you to run 26.2 miles (42 km). Tempo runs, usually 15 to 20 seconds
per mile faster than goal marathon pace, make marathon pace feel easier and
more manageable.
Second, fat and carbohydrate are our two main sources of fuel for exercise. Fat
provides an unlimited source of fuel for lower-intensity exercise while carbohy-
drate provides a limited source that fuels exercise at a moderate to high intensity,
such as a 5K. Tempo runs—longer runs at higher rates of exertion—teach your
body to use fat for fuel. If you rely just on carbohydrate to fuel a marathon, you’ll
become tired when you run low on it. (The energy supply of carbohydrate and
fat is inversely related. The more carbohydrate you burn, the less fat you burn.)
Burning more fat and delaying burning carbohydrate produces a more stable and
longer energy supply. Even if you have just 6 percent body fat, you have plenty of
fat to fuel running for many hours.
How do long and tempo runs help? These runs increase the number and size
of mitochondria, the organelles that convert fat in the presence of oxygen into
energy. The more mitochondria you have, the more fat you metabolize, the more
you produce adenosine triphosphate (ATP), a molecule that exists in all cells. The
body’s major currency of energy, ATP temporarily stores energy and then releases
in its high phosphate bonds. The more ATP you have, the more energy you have.
Long runs of 90 minutes produce more mitochondria than 60-minute runs and more
mitochondria than you’d build by splitting your 90-minute run into two 45-minute
runs (Schulman 2000). Some research has shown that in highly trained endurance
athletes, the activity of enzymes that break down fat is as much as 100 percent
higher than in untrained subjects (Schulman 2000). Endurance athletes then have
a much greater ability to regenerate the ATP that fuels muscle contraction than do
untrained subjects who rely more on carbohydrate.
Third, both long runs and tempo runs build strength. Speed comes from strength.
Joan Miller, 57, one of my masters athletes who ran her first marathon at age 56, was
concerned that she would lose her 5K speed. Hardly. Running in the Freihofer’s 5K
race just six weeks after the Boston Marathon she ran her fastest 5K ever, thanks
to her marathon training.
All of this is not to say that short intervals are unnecessary. They should be
included in training to help increase raw speed, stride rate, and running economy.
Trusting perceived exertion on long and tempo runs can be especially chal-
lenging because you’re running so many miles. In marathon training and racing,
focusing on effort, or perceived exertion, for long or tempo runs can give you a
feeling of control, confidence, and motivation that is essential for performance. By
contrast, focusing on pace can be demoralizing because it is outside your control:
it will vary depending on how you feel, the weather, your sneakers, or the course,
for example.
Not only masters but also elite open runners have reported that focusing on
effort rather than pace in marathon training and in the race itself resulted not just
174 | Mastering Running
(32 km) a week than their usual mileage. Establish consistent sleep habits if you
haven’t already. Plan to leave social occasions before 10:30 p.m. the week before
the marathon. On the night before the marathon, it’s hard for many runners to get
a full night’s sleep, given race day anxiety and the logistics of waking up early to
get to the start. Don’t worry if you get just five hours of sleep that night. It’s still
possible to run a fast marathon the next day. While a completely sleepless night
may adversely affect performance because it can limit the muscles’ ability to use
glucose, as little as four and a half hours of sleep have no negative effect on glucose
metabolism (Schmid et al. 2008).
Hydrating Habits
Like everything related to the marathon, hydrating is something to practice. Stay-
ing hydrated is essential not just for running performance, but it also prevents
heat-related illnesses: dehydration (which leads to fatigue), headaches, impaired
coordination, and muscle cramping. While losing 2 percent of your starting body
weight in a marathon is expected, losing more than that through dehydration
often results in slower performance. If, for example, you weigh 140 pounds (63
kg) at the beginning of a marathon and finish weighing 137 pounds (62 kg), you
have kept your weight nearly neutral for body water loss and hydrated adequately.
If your weight drops significantly below 137 pounds, however, your performance
may be impaired.
Marathon hydrating guidelines follow and reiterate and expand on the general
hydrating guidelines outlined in chapter 3. First, limit consumption of alcohol
during the two or three days before the marathon. Alcohol dehydrates the body,
inhibiting its ability to store glycogen. Alcohol also impairs sleep. Second, don’t
always trust thirst as the perfect indication of a fluid deficit.
Sometimes you need fluids before you start to feel thirsty. If you don’t know your
sweat rate (discussed later), depending on the weather conditions and your size,
sip four to eight ounces (118-237 ml) of fluid every 15 to 20 minutes, or every two
to three miles (3.2-4.8 km). Third, foods or sport drinks containing 5 to 6 percent
carbohydrate and containing electrolytes such as sodium and potassium help pro-
mote fluid retention. You’re well hydrated if you void large volumes of pale urine
(the color of light lemonade, not apple juice) at least six times a day.
You can practice learning specifically how much fluid you should ingest in a
marathon by figuring out your sweat rate. It’s simple.
Runner Profile: Linda Somers Smith
Date of birth: May 7, 1961
Personal Information
§§ Attorney in San Luis Obispo, California
§§ Married to Scott Smith
§§ One daughter, Monica
§§ Started focused training at age 27
Open Personal Bests
§§ 5K (road) 15:48 (35)
§§ 10K (road) 31:40 (35)
§§ Half marathon 1:11:01 (36)
§§ Marathon 2:30:06 (35)
176
Cathy: Injuries are part of our lives as runners. How do you view them when you encounter
them?
Linda: I have had an injury-plagued career, which may be a reason I have run as long as I have;
I’ve had a lot of time, years, off. My attitude toward injuries depends on the injury. I have been
running so long, I am pretty good, not always right but close, at gauging pain and its signifi-
cance. I can tell if an injury is serious right way or one that just requires training modifications.
That is not to say I don’t cross the line. For example, when the 2012 marathon trials were
coming up, I had an Achilles and ankle injury that required modification at a key time in train-
ing, but I pushed through it, knowing after the marathon it would be a true injury. I would not
recommend a younger athlete with plenty of time do this, because significant injuries can risk
a career. Basically, I treat injures in a hierarchy from treatment and complete time off to run-
ning through them. I am very good at cross-training, so if I can’t run I don’t find it difficult to
cross-train. I don’t like not being able to run, but if you can’t, you can’t and there is no sense
being miserable about it.
In terms of cross-training, I used to be much better at it, and would hit the pool, bike, or
gym immediately. Now, I am less intense, maybe because I don’t have the energy or sense of
urgency to maintain fitness. I figure the fitness will come back when I start running, and I don’t
feel as if it is going to give me a make-or-break performance if I stay in the best shape I can.
Cathy: Many masters today enter marathons. Can you give a sample week of peak training
for a marathon?
Linda:
Monday – easy 8-12 miles (13-19 km), off, or swim
Tuesday – tempo 4-12 miles (6.4-19 km) at below marathon pace
Wednesday – easy 8-12 miles
Thursday – easy 12-13 miles (19-20.9 km) with pickups or, if feeling good, run last 4
miles (6.4 km) at tempo pace (marathon pace plus 20 seconds)
Friday – intervals on track (400 to 1,600 meters or 3,200-meter reps), total of 6 miles
(9.6 km)
Saturday – easy 8-12 miles and swim
Sunday – easy 16-22 miles (26-35 km) and swim
On alternate weeks:
Monday – easy 8-12 miles (13-19 km)
Tuesday – interval workouts (400 to 1,600 meters or 3,200-meter reps), total of 6 miles
(9.6 km)
Wednesday – easy 8-12 miles
Thursday – 8-12 miles, last 6-8 miles (9.7-13 km) run at tempo pace (marathon pace
plus 20 seconds)
Friday – easy 5-8 mile (8-13 km) run or swim 1 hour and 10 minutes
Saturday – bike 30-40 miles (48-64 km) at effort followed by 8-10 miles (13-16 km) at
marathon pace
Sunday – 16-22 miles (26-35 km) plus swim
Cathy: What advice would you give masters runners who want to set a marathon possible
goal, train for it, and reflect on it afterward?
(continued)
177
Linda Somers Smith (continued)
Linda: Depending on your level of commitment and your goal, the marathon can be a hard
event to train for as a master and can also be difficult to recover from. Keep in mind, I say this
as a competitive runner, so I don’t run a marathon unless I train for it. As a master, you can run
a marathon off basic training if you do so in a relaxed fashion and set a realistic goal; however,
if you want to set a time goal, then that requires discipline in training, type of training, rest,
and managing all that with the rest of your life. You can do it—plenty of people do—but you
have to stay organized. Most masters runners have jobs and families, so all training has to be
integrated into one’s life. I use my training both for training and also as a social outlet. If you
truly want to train and set goals as a masters runner, I recommend training with a consistent
training group. The training group helps you improve and also allows you to set realistic goals.
For example, if you are running with 2:50 marathoners in training and races, you have a good
idea of what you can do; however, if you are running with the 3:20 group, it probably isn’t
wise to set a goal of a 2:50 marathon until you can complete the workouts that would suggest
that goal is achievable.
Cathy: If there’s a day when you’re unusually tired or stressed, do you adjust your training
and, if so, can you give an example?
Linda: Inevitably during any one week, I have a day with too much going on, too much stress,
or not enough time to run. I try to run in the early morning so my day doesn’t get away from
me. However, some days, if I have an early-morning meeting, I can’t fit the run in without
getting up at a ridiculously early hour. I don’t ever set a day off, but allow myself a floating
day off each week. I let the week dictate which day I will take off. It might be a day I had a
workout planned, and if so, I just move it to the next day. If I don’t do it this way and have a
planned day off, I sometimes end up having to take two off.
Cathy: Do you have recommendations regarding sleep during preparation for the marathon?
Linda: Sleep is probably the most difficult issue for me because I love to sleep and hard training
increases the need; however, there are sometimes just not enough hours in the day. I tend to
sleep in on weekends, which makes it difficult to meet a training group, but if I didn’t do that,
I would not get enough sleep.
Cathy: Any thoughts on the marathon and fueling and hydrating?
Linda: I have never put much thought into this, because fueling and hydration seem like easy
issues. However, having watched my husband in triathlons, I understand that the type of fuel
and hydration, as well as timing, can be crucial. I have always had the luxury of having my
own water bottles on my marathon courses, so I haven’t had to worry too much. My bottles
have my drink in the mixture I prefer and have tested in training runs. In a marathon I carry
one or two power gels with me, so I can take those at 15 to 21 miles (24-34 km). I try to take
the gels regardless of whether I want to, because your body’s signals aren’t always timed to
need in a marathon. For example, by the time you are thirsty, you have probably gone too
long without hydration.
In terms of prerace fueling, I eat sensibly the day before. I do not carbo-load. If I am going
to stuff carbs, I’ll do it two or three days before the race, not the day before. The day before,
I eat lightly and avoid heavy foods. Some people can drink the night before a race, maybe a
glass of wine; I can’t. I avoid all alcohol for two to three weeks leading up to a race.
Cathy: Do you have a perspective on the marathon that can help with training and racing
the distance?
178
Marathon | 179
Linda: In term of perspective, just run what makes you happy. If running the local 10K with
friends leaves you refreshed and keeps you motivated, then enjoy that. If traveling to London,
combined with a marathon, sounds like fun, plan that. If you want to set a time goal, pick a flat
course and consider the weather. There is no one-size-fits-all advice except to keep putting one
foot in front of the other and stay uninjured. I find a marathon takes care of itself, provided you
prepare. The best way to prepare is to do the necessary training, in particular the longer tempo
runs. I find longer tempo runs much more helpful than marathon long runs for performance.
Ideally, you should do both, but if you can’t do both, 8- to 16-mile (13-26 km) tempo runs in
the weeks leading up to the race will get you ready more than just long slow runs.
Masters running is about perspective and balance. Once you are over 40, you have to accept
that your best times are behind you. You don’t see a lot of really great runners racing later in
life because the return is so minimal. With some exceptions, you will not win races or make a
living at it, and the investment compared to rate of return just isn’t worth it. However, if you
continue to incorporate running into your life, socially or for health, you can continue it despite
knowing there are no PRs ahead and it might not always be easy or pain free.
I also think it is important to listen to experts and avoid fads. I have been running so long
that when someone tells me I should try barefoot running, I can smile and politely decline the
recommendation. If someone tells me yogurt is the secret to PRs, I don’t need to hang out in
the dairy section of the grocery store. Again, masters running is one foot in front of the other,
maintaining proper nutrition, staying uninjured, hanging out with other runners who help you
maintain your motivation, and working it into a busy lifestyle so that it augments you, not
takes away. It can be easy, not always, but usually.
Balanced Nutrition
Balanced nutrition throughout the year and particularly throughout the marathon
training months is essential for promoting good health and preventing disease.
Months of daily focus on a diet that includes a balance of whole grains, fresh fruits,
vegetables, protein-rich foods, and specific polyunsaturated fat will contribute to
your best marathon. Balanced nutrition is discussed in chapter 3.
Loading complex carbohydrate for the three days before the marathon by
increasing their percentage to 70 to 80 percent of your daily caloric intake while
significantly reducing your training load works as well as any method. Complex
carbohydrate produces greater muscle glycogen storage than simple carbohydrate,
and the more carbohydrate eaten, the more will be stored. Complex carbohydrate
includes whole wheat pasta, spaghetti squash, wild or brown rice, potatoes, sweet
potatoes, and grains such as barley. As always with dietary changes, try carbohy-
drate-loading methods before you use them in your marathon. Table 13.1 outlines
a carbohydrate-loading method.
Make a checklist of everything you’ll need on race day. Of course you’ll need
your number and pins to attach to your singlet and the timing chip. Other items
you might want to put in your bag include the following:
Know before race day where you will plan to meet family and friends after the
marathon.
Last Dinner:
The Night Before the Marathon
Many runners feel nervous the night before a marathon. Because nervousness
can upset and hinder the digestive process, it can be helpful to eat a very large
snack rather than a full dinner the night before. Smaller meals digest faster than
larger ones. Components of a good meal the night before the marathon include
the following:
§§ More carbohydrate and small amounts of fat and protein. Fat and protein take
much longer to digest than carbohydrate.
§§ Foods that are rather bland. Avoid foods that are spicy and that produce gas
and may upset the digestive system, such as pepper, broccoli, carbonated
beverages, chili powder, cabbage, broccoli, and onions.
§§ Low-fiber foods. Avoid foods like nuts, raw vegetables, bran, and beans.
§§ Foods with which you’re familiar. Never try new foods during the few days
before your marathon.
hours of the start; this could lead to a blood insulin reaction, causing weakness
and fatigue. About two hours before the start, drink 12 to 20 ounces (355-591 ml)
of water, giving your body time to process extra fluid. It takes one to one and a
half hours to eliminate excess fluids through urination. Ideally, you don’t want to
have to use the portable toilet at the starting line or soon after you start. Ten to
20 minutes before the race start, drink 6 to 10 ounces (177-296 ml) of cool water.
Because your kidneys slow when you start running, last-minute fluid intake will
remain in your body, available for sweat and to improve the stomach’s ability to
digest fluids (Bergeron et al. 2007).
As mentioned earlier, in the marathon itself every 15 to 20 minutes try to drink
four to eight ounces (118-237 ml) of water or a combination of water and a sport
drink (or the amount you have calculated necessary based on your sweat rate test).
Many of my marathoners drink fluids that are 50 percent water and 50 percent sport
drink because their stomachs often don’t tolerate sport drinks at full strength. Sport
drinks are helpful because they enter the bloodstream rapidly and provide water,
energy, and electrolytes. Additionally, sip, don’t gulp, the fluid to avoid choking.
Some runners carry straws for sipping while running.
In terms of fueling, consume about 100 calories of carbohydrate after an hour
of running and then another 100 calories every 40 to 45 minutes after that either as
a carbohydrate drink or as food. That will help you maintain normal blood sugar
levels and avoid bonking. If you’re carrying food such as sport bars or sport beans,
you can put them in a plastic bag and pin that to your shorts or put it in your bra.
Endurance 5 Off 4 miles easy 7 miles, 7 × 5-min cruise 3-5 miles easy
intervals (PE 7.5)
Strengthening 6 4 miles easy 5 miles, 3 × 800 meter, 2-4 × 400 4 miles easy 5-7 miles easy
meter intervals (PE 8.5-9)
Strengthening 8 Off 7 miles, 3 × 1,000 meter cruise 9 miles easy 6 miles easy
intervals (PE 7.5), 2 × 1,000 meter
intervals (PE 8.5-9)
Strengthening 9 Off 7 miles easy 8 miles, 5 or 6 × 1 mile 5 miles easy
cruise intervals (PE 7.5),
10 min plus pace
Strengthening 10 5 miles easy 6 miles, 4 × 45-sec, 4 × 30-sec 7 miles easy 6-8 miles, 5 × 30-sec
hill repeats (PE of 8.5), 2 × 10-sec strides (PE 8.5)
hill repeats (PE 9.5)
Strengthening 11 Off 5 miles easy 8 miles easy 4-6 miles easy
Sharpening 12 3 miles easy 8 miles, 6-mile tempo run (PE 7.5) 4 miles easy 3-5 miles easy
Sharpening 13 Off 7 miles, 5-6 × 1-mile cruise 4 miles easy 5-7 miles, 3 × 800 meter
intervals (PE 7.5) intervals (PE 8.5- 9), 2 ×
200-meter reps (PE 9.5)
Tapering 14 Off 5 miles easy 8 miles, 8 × 2 min 3-5 miles easy
intervals (PE 8.5- 9)
Tapering 15 Off 5 miles, 8 × 1 min strides 5 miles easy Off
(PE 8.5)
Tapering 16 Off 5 miles, 4 × 45 sec (PE 7.5) 6 miles easy Off
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
184
Friday Saturday Sunday Total weekly mileage
3 miles, 6 × 3 min plus pace 3 miles easy 6 miles, 5 × 30-sec strides 21-23 miles
(PE 6.5) (PE 8.5)
4 miles, 7 × 3 min plus pace 3 miles easy 7 miles, 5 × 30-sec strides 24-26 miles
(PE 6.5) (PE 8.5)
3 miles easy Off 10K race, 9 miles total 26-28 miles
5 miles, 5 × 30-sec strides (PE 8.5) 4 miles easy 16 miles easy 42-44 miles
6 miles, 5 × 1-min, 4 × 45-sec hill Off 14 miles easy 38-40 miles
repeats (PE 8.5), 4 × 10-sec hill
repeats (PE 9.5)
185
Marathon Training From a 30-Mile (48 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 6 miles**, 5 × 30-sec strides 5 miles easy*** 3-5 miles easy
(PE 8.5)
Endurance 2 Off 7 miles. 5 × 30-sec strides (PE 8.5) 5 miles easy 3-5 miles easy
Endurance 3 5 miles easy 7 miles, 5 × 30-sec strides (PE 8.5) 5-7 miles easy 5 miles, 10 × 3 min plus
pace (PE 6.5)
Endurance 4 Off 5 miles easy 5-7 miles easy 8 miles easy
Endurance 5 Off 7 miles, 8 × 5-min cruise intervals 5-7 miles easy 8 miles easy
(PE 7.5)
Strengthening 6 7 miles easy 7 miles, 4 × 800 meter, 2-4 × 400 7-9 miles easy 6-8 miles easy
meter intervals (PE 8.5)
Strengthening 7 Off 7 miles easy 6-8 miles easy 7 miles easy
Strengthening 8 7 miles easy 8 miles, 4 × 1,200 meters, 4 × 400 9 miles easy 8 miles, 6 × 8-min
meter intervals (PE 8.5-9) cruise intervals (PE 7.5)
Strengthening 9 5 miles easy 7 miles easy 9 miles: 6 or 7 × 1 mile 5-7 miles easy
cruise intervals (PE 7.5),
10 min plus pace
Strengthening 10 4 miles easy 8 miles, 4 × 1-min, 4 × 30-sec hill 9 miles easy 5-7 miles, 5 × 30-sec
repeats (PE 8.5), 2 × 10-sec hill strides (PE 8.5)
repeats (PE 9.5)
Strengthening 11 Off 7 miles easy 4-6 miles easy 9 miles easy
Sharpening 12 Off 7 miles easy 9 miles: 6-8 mile tempo 5-7 miles easy
run (PE 7.5)
Sharpening 13 5 miles easy 9 miles: 6-7 × 1-mile cruise intervals 6 miles easy 6-8 miles, 4-5 × 800
(PE 7.5) meter intervals (PE 8.5-
9), 2 × 200-meter reps
(PE 9.5)
Tapering 14 Off 6 miles easy 10 miles, 8 × 2 min 3-5 miles easy
intervals (PE 8.5-9)
Tapering 15 Off 6 miles, 8 × 1 min strides (PE 8.5) 4 miles easy 3-5 miles easy
Tapering 16 Off 7 miles, 5 × 45 sec strides (PE 8.5) 5 miles easy Off
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
***All easy running should be done at a PE of 5.
186
Friday Saturday Sunday Total weekly mileage
6 miles, 7 × 3 min plus pace (PE 6.5) 4 miles easy 8 miles, 5 × 30-sec strides 32-34 miles
(PE 8.5)
6 miles, 9 × 3 min plus pace (PE 6.5) 4 miles easy 10 miles, 5 × 30-sec strides 35-37 miles
(PE 8.5)
4 miles easy Off 10K race, 12 miles total 38-40 miles
187
Marathon Training From a 40-Mile (64 km) Base*
Phase Week Monday Tuesday Wednesday Thursday
Endurance 1 Off 8 miles**, 5 × 30-sec strides 5 miles easy*** 6-8 miles easy
(PE 8.5)
Endurance 2 Off 9 miles, 5 × 30-sec strides 5 miles easy 6-8 miles easy
(PE 8.5)
Endurance 3 9 miles easy 9 miles, 5 × 30-sec strides 6-8 miles easy 7 miles, 10 × 3 min plus
(PE 8.5) pace (PE 6.5)
Endurance 4 Off 6 miles easy 5-7 miles easy 9 miles easy
Strengthening 8 8 miles easy 8 miles easy 9 miles easy, 4 × 1,200 6-8 miles easy
meter, 2 × 800 meter
intervals (PE 8.5-9)
Strengthening 9 7 miles easy 5-7 miles easy 10 miles: 7 or 8 × 1 mile 5 miles easy
cruise intervals (PE 7.5),
10 min plus pace
Strengthening 10 8 miles easy 9 miles, 6 × 1-min, 4 × 30-sec hill 8 miles easy 7-9 miles, 5 × 30-sec
repeats (PE 8.5). 2 × 10-sec hill strides (PE 8.5)
repeats (PE 9.5)
Strengthening 11 6 miles easy 9 miles easy 7 miles easy 8-10 miles easy
Sharpening 12 5 miles easy 9 miles, 6 × 30-sec strides 6-8 miles easy 11 miles: 8- to 9-mile
(PE 8.5), 2 × 30-sec sprints tempo run (PE 7.5)
(PE 9.5)
Sharpening 13 5 miles easy 10 miles: 7-8 × 1-mile cruise inter- 4 miles easy 8 miles, 5-6 × 800 meter
vals (PE 7.5) intervals (PE 8.5-9),
2 × 200 meter reps
(PE 9.5)
Tapering 14 Off 5 miles easy 6 miles easy 8-10 miles, 10 × 2 min
intervals (PE 8.5-9)
Tapering 15 Off 6 miles, 10 × 1 min strides 9 miles easy 4-6 miles easy
(PE 8.5)
Tapering 16 6 miles easy 7 miles, 5 × 45 sec (PE 7.5) 5 miles easy Off
* Use a site such as www.worldwidemetric.com/measurements.html to calculate metric conversions.
** Daily mileage totals include recommended speed work.
*** All easy running should be done at a PE of 5.
188
Friday Saturday Sunday Total weekly mileage
8 miles, 7 × 3 min plus pace (PE 6.5) 5 miles easy 10 miles, 5 × 30-sec strides 42-44 miles
(PE 8.5)
8 miles, 9 × 3 min plus pace (PE 6.5) 6 miles easy 12 miles, 5 × 30-sec strides 46-48 miles
(PE 8.5)
7 miles easy Off 10K race, 14 miles total 50-52 miles
6 miles easy 4 miles easy Half marathon race, 16 miles 58-60 miles
total
189
190 | Mastering Running
Recovery
Finishing a marathon might come as a shock once it’s over. The buildup is so long
that the finish takes days and weeks to process. Recovery in the immediate and
near terms should be on your mind amid the excitement of the huge accomplish-
ment. Main tasks of recovery are rehydrating, replenishing depleted glycogen stores,
repairing and regenerating muscle tissue, replacing electrolytes, and rebuilding
your immune system.
Immediate Refueling
Fueling within 30 minutes after finishing the marathon helps replenish glycogen
stores and lost electrolytes. For about 30 minutes after exercise the body secretes a
hormone called glycogen synthase that converts carbohydrate to muscle glycogen.
Secretion of glycogen synthase begins to decline significantly after 30 minutes of
exertion, so these minutes are an opportune time for ingesting carbohydrate to
replenish glycogen stores along with protein to start the process of protein synthesis,
or muscle rebuilding. Consuming protein along with carbohydrate stimulates even
greater protein synthesis. According to the International Society of Sports Nutrition,
consuming four grams of carbohydrate for each gram of protein (a carbohydrate
to protein ratio of 3-4:1) may increase endurance performance and maximally
promote protein synthesis (Kerksick et al. 2008). Studies have shown that as early
as two hours after exertion, muscle glycogen resynthesis is already 50 percent less
effective (Betts and Williams 2010). Lost electrolytes can be replaced by eating
salty foods like pretzels or nuts.
Examples of healthy and replenishing postmarathon snacks include the fol-
lowing:
§§ Chocolate milk
§§ Bread with peanut butter and jam or honey
§§ Smoothie made with fruit, yogurt, and milk or juice
§§ Sport bar and sport drink or water
§§ Yogurt
§§ Cereal with milk
§§ Banana with peanut butter
Refueling with a liquid option allows you to achieve glycogen replenishment,
electrolyte replacement, and rehydration quickly, although solids can be just as
effective. Your choice may depend on convenience and texture preferences. Just
make sure to focus on high-glycemic, glucose-rich carbohydrate sources, such as
fruit and yogurt, a peanut butter sandwich, or cereal with milk or yogurt. Low-fat
chocolate milk and Accelerade are two drinks that have the recommended 3-4:1
carbohydrate-to-protein ratio. In terms of rehydrating, drink at least 8 ounces (237
ml) of fluids every two hours for 24 hours after your marathon.
Marathon | 191
I have run 28 marathons and try to make them all count. The marathon
distance is not for everyone, but when someone decides to attempt it, it
should be respected and the proper training done for it. I was born on
April 19, the true Patriots Day when the Boston Marathon was always run.
With a name like Reno, I was meant to run the marathon. The marathon
is not so forgiving, but run the race you prepared to run and the returns
are satisfaction beyond one’s wildest dreams. I have run sub-three hours
for five decades, and this accomplishment makes me a member of a very
small club that includes Olympians and a Boston Marathon champion. I
still enjoy each and every marathon, and when I do finish one, it’s with
a smile knowing that I have finished and completed the distance to the
best of my abilities.
Part IV
Competing
This page intentionally left blank
Chapter 14
Race Strategy
A great race is never the result just of luck and good training. Strategy is important,
too. It is also very individual—and best with doses of humor and perspective. Every
runner and coach has his or her own best strategy. So what if one strategy doesn’t
work? You learn from what went wrong and move on, now more informed. As a
masters runner, strategy includes race tactics, travel arrangements (your coach
won’t be arranging those), the right shoes, fueling, hydrating, and pacing. This
chapter provides a timetable that spans the months before the race to recovery
weeks afterward. These are suggestions; there are many other strategies.
195
196 | Mastering Running
reservations as soon as possible to ensure they are convenient and you get the best
prices. Determine if you have to be a member of USA Track & Field or your national
organization. If you’re competing, you want to know whether there are age group
awards, and if so, whether they are in 5- or 10-year age brackets.
Race websites may tell you a lot about the race course. If you’ve entered a road,
cross country, mountain, ultra, or trail race, the race website may offer details about
elevation increases or decreases. Say you’re running a 10K road race. Is the course
a loop that begins and ends in the same place? Is it an out-and-back course that
starts and finishes in the same location, following a linear route to a halfway point
before making a 180-degree turn and returning the same way? Is it a point-to-point
course that ends quite a distance from the start, or is it a course with multiple out-
and-back sections or multiple loops?
they will be. There are many kinds of lightweight racing flats and spikes, and it’s
important to consult a coach and the race website before choosing a pair (longer
spikes are not allowed on some tracks, for example). During longer races such as
the half marathon and marathon, feet tend to swell and fatigue, so you may want
to shy away from a snug-fitting minimalist shoe and opt for a more cushioned
lightweight trainer with a modest-sized toe box and with supplemental support.
Last but not least, all things being equal, as long as the shoe provides adequate
support, the lighter it is, the faster you’ll race. The rule of thumb is that you’ll save
one second per mile for every “saved” ounce (28 g) in your running shoes. If you,
then, normally train in a 12-ounce (.34 kg) shoe, and you switch to a 5.5-ounce
(.16 kg) shoe, you reduce the shoe weight by 6.5 ounces (.18 kg), roughly saving 6
seconds per mile. Over a 10K that adds up to 40 seconds.
Ultimately, the correct shoe depends on you, your level of experience, and your
feet. More experienced runners often have stronger feet and require less cushion-
ing, and therefore lighter sneakers. Everyone is different, though, needing different
levels of cushioning in the heel, support in the forefoot, and general flexibility.
Some of my masters run best in their lightweight training shoes because they have
bunions, which need a wider toe box, or they have flat feet, which require more
arch support. While many runners wear sneakers with support in longer races,
some experienced runners wear very light shoes even for the marathon.
Options that are lighter than everyday training shoes, which weigh 11 or 12
ounces (.31 or .34 kg), follow:
§§ Lightweight trainers have the same look and benefits of a regular-weight shoe
but generally weigh approximately 3 ounces (.08 kg) less. They range from 8 to 10
ounces (.23-.28 oz).
§§ Spikes, roughly 5 ounces (.14 kg) per shoe, have sharp metal or ceramic spikes
that are screwed into the sole. Some cross country spikes have rubber spikes
attached to the sole. Because they are designed for minimal weight and high trac-
tion, spikes can improve times in races on the track as well as in cross country
races. Spikes encourage you to run on your toes, helping you achieve maximum
traction on the track surface, and cross country spikes provide better traction on
dirt, loose gravel, mushy snow, and sandy surfaces than any other type of running
shoe. Because spikes are generally narrow and offer little or no support or stabil-
ity, be sure you spend extra time stretching your hamstring, calves, and Achilles
tendons beforehand. Spikes can lead to pulled calves or Achilles if you are not
used to them.
Also, spikes come in various lengths and types. Most racing venues and organi-
zations dictate which spikes are legal for their events, and some meets don’t allow
spikes. Know what’s allowed and what’s not. Three-eighths-inch spikes (9 mm)
are fairly standard for cross country races, while quarter-inch (6 mm) spikes are
standard for track races. Bring to the race not only spikes in a variety of lengths
but also extras in case some are lost.
§§ Flats, about five to eight ounces (.14-.23 kg) per shoe, offer less cushioning
and a lower heel than lightweight trainers. Many runners wear flats on all kinds of
surfaces—track, roads, and cross country, particularly if the footing is hard and
dry—and in distances from the mile to the marathon.
Race Strategy | 199
Race Week
During this taper week, focus on gentle stretching, reducing mileage, and getting
more sleep, if possible, than usual. Go to bed half an hour earlier than you normally
do, even if that’s to read or watch television.
Drink plenty of fluids (an average of 11.5 cups [2.7 L] for women and 15.5 cups
[3.7 L] for men, as discussed in chapter 3), and as mentioned in chapter 13, if you
are preparing for a marathon, begin fueling with more complex carbohydrate
beginning four days before the race. Begin checking the weather prediction for
your race so you can plan your race day clothing.
Even Pacing
Many runners like even pacing, maintaining roughly the same pace per mile or
kilometer throughout the race. Studies have shown that the top runners in most
Runner Profile: Kara Haas
Date of birth: Oct. 10, 1970
Personal Information
§§ Elementary school computer teacher and
webmaster
§§ Middle school cross country coach
§§ Married, with a 2-year-old daughter, Ella
§§ Started focused training at 19
Open Personal Bests
§§ Mile (downhill) 4:41 (22)
§§ 1,500 meters 4:40 (22)
§§ 5K (road) 16:48 (23)
200
Kara: The Falmouth Road Race. The masters win at Falmouth, in the inaugural year of the
separate women’s elite start, was simply magical. It was one of those days you know will
probably never happen again, so you just savor the moment.
Cathy: People often say that masters runners look forward to aging, to entering a new arena
of competition. Given that you race a lot on the roads, where masters is usually defined as
beginning at age 40, in your late 30s were you looking forward to turning 40?
Kara: Yes and no. I’ve tried all my life to live in the moment and not focus on what might be
next. That being said, it’s still so inspirational to see people in their 60s, 70s, and 80s running
amazing times and simply loving to compete. My father is 73 and he has won the 70-plus
division at Falmouth the last three years in a row, and I love how he continues to find such joy
in running and competing. That is really what it is all about.
Cathy: You have one child and gave birth at 41. Did you take time off during your pregnancy?
Kara: I continued to run 40 to 50 miles (64-80 km) up until the last six weeks of my pregnancy
and biked the last six weeks. I was running again three days after Ella was born. I really think
being in such good shape helped me recover so quickly and was part of the reason I had such
an easy, healthy pregnancy.
Cathy: You won the masters division of New Bedford Half Marathon at 41 just five months
after having given birth to your first child. How did you do that?
Kara: I was so fortunate to recover really quickly after childbirth. I ran my 3,000-meter PR
(9:49) and dipped under the American indoor record 11 weeks after Ella was born. I felt fan-
tastic running after childbirth, but I also was able to stay home for five months. I had always
worked at least one job, so to not have the stressors of multiple jobs was a huge factor. I think
the happiness factor played a huge role, too. I was thrilled to have a child and to be able to
spend some time at home with her.
Cathy: As a 43-year-old, do you think more in terms of personal bests or in terms of age grading?
Kara: Definitely personal bests. For me, every race is an internal competition against my
22-year-old self.
Cathy: As a fairly young masters runner, have you noticed differences yet between running as
a college student and running in your early 40s, and if so, what are they?
Kara: In college, there is so much time to devote to training, nutrition, rest, and so on. Once
you graduate and are working crazy hours, taking care of a household, then a family, running
is just an outlet for sanity.
Cathy: What is a sample peak training week for a 10K these days?
Kara:
Sunday: 10- to 15-mile (16-24 km) long run
Monday: easy 8-9 miles (13-15 km)
Tuesday: speed work: 2- to 3-mile (3.2-4.8 km) warm-up, four × 1 mile (1.6 km) at 5K
race pace, 2-mile (3.2 km) cool-down, strides
Wednesday: easy 8-9 miles (13-15 km)
Thursday: easy 8-9 miles (13-15 km) plus strides
Friday: 2-mile warm-up (3.2 km), 4- to 5-mile (6.4-8 km) tempo run at marathon pace,
2- to 3-mile (3.2-4.8 km) cool-down
Saturday: easy 10-12 miles (16-19 km)
201
202 | Mastering Running
races tend to run the first half and the second half of the race in nearly equal
times. This is a good plan for long races like the marathon where it is difficult to
run negative splits.
Even-Effort Pacing
Even-effort pacing relies more on effort than it does on actual pace per mile or
kilometer. Runners try to maintain the same perceived, not actual, effort throughout
the race. Many beginning runners use this plan because it allows them to finish
comfortably. If you plan on even-effort pacing, anticipate that your perceived
effort level will increase with fatigue. Even-effort pacing is often a good strategy
for more experienced runners in mountain races, some cross country races, or
very hilly events.
Negative Splits
Aiming for negative splits means trying to run the second half of a race faster than
the first. A negative-split plan is excellent for race distances from the mile to the
half marathon, as long as the second half of the course is not more difficult than
the first. This strategy often results in top performances. It also keeps you from
going out too fast at the race start (one of the biggest mistakes in racing), causing
you to burn through your stored energy too quickly.
You can run negative splits by dividing the race into two, three, or four segments,
running each progressively faster. Divide the race distance into segments that are
progressively shorter as you intensify the pace. For example, if the race is a mile,
or eight laps on an indoor track, run the first five laps at a hard perceived exertion
and the last three at a very hard perceived exertion. If the race is a 5K, run the
first 1.5 miles (2.4 km) at a comfortably hard perceived exertion, the next mile (1.6
km) at a hard perceived exertion, and the last .6 mile (1 km) very hard. With a 10K
you might run the first 3 miles (4.8 km) comfortably hard, the next 2 miles (3.2
km) hard, and the last 1.2 miles (2 km) very hard. In a half marathon, my runners
might run the first 8 miles (13 km) comfortably hard, the next 3 (4.8 km) hard, and
the last 2 (3.2 km) very hard. An easier start gives you strength for a faster finish.
Many masters think that segmenting their races with cue words—words that
describe feelings or evoke images—instead of perceived exertion helps them
run negative splits, maintain focus, and also feel in control. In a 5K, for example,
instead of focusing on running the first 1.5 miles (2.4 km) comfortably hard, you
might focus on the words relaxed and steady. You might focus on the word strong
until about 2.5 miles (4 km), and on quick and smooth for the final .6 miles (1 km).
Surging
When you surge, you change your pace suddenly at different points in the race
depending on course conditions and where your competitors are. If you are in
a competitive masters race hoping for a top position, surging can surprise and
demoralize other runners, particularly if you can hold or accelerate your pace.
Front Running
Front running means starting strong and trying to lead throughout the race. Unless
you are in an age group competition or know you’re one of the fastest in the field,
Race Strategy | 203
this is not a good strategy for most masters runners. During front running, you open
a large lead in an attempt to discourage other runners. However, be prepared to
be in a great deal of pain in the last part of the race.
Sometime during the week before the race, create a race day checklist. Include
your race day schedule, including what time you will wake up and what time you
will eat. Then list everything you’ll need for the day. Lay out everything so you are
sure you have it. These are things you should have:
Information about where to pick up Gels and food
your bib number and timing chip, if Tissues
you haven’t picked it up already Adhesive strips
Identification Petroleum jelly or anti-chafing
Cash cream such as Bodyglide
A raincoat or plastic trash bag Pain relievers
(if it might rain) Hat
Water or carbohydrate beverage Gloves
Towel Sunglasses
Shoes Sunscreen
Socks
Safety pins
Day Before
If you’re running a mountain, cross country, or road race, familiarize yourself with
the race course. If you can, go to the race venue to see the start and to walk or
jog parts of the course. Course conditions change from day to day. The course
terrain—whether packed dirt, uneven grass, gravel, mud, snow, loose rubble, or
sand—will affect your choice of racing shoes. If you are running a trail or cross
country race and it’s been wet and there are places with snow and mud, you will
want to wear spikes rather than flats. If you can’t visit the race site, review the
course on the website again and speak with others who have seen the course in
the last day or so.
If you are racing on a track and not familiar with its banking or the surface, it’s
worth visiting the track the day before you race on it. If you’re running a mile, 5K,
or 10K on the track, make sure you know how many laps you’ll be running. A mile
is approximately eight laps around a standard indoor track (200 meters) and four
laps around a standard outdoor track (400 meters). (Because a mile is 1,609 meters,
it is actually nine meters more than eight indoor and four outdoor laps.) The 5,000
meter race is 25 laps around a standard indoor track (200 meters) and 12.5 laps
around a standard outdoor track (400 meters). The 10,000 meter race, the longest
outdoor track event, is 25 times around a 400 meter outdoor track.
Always check the race website the day before a race for any changes. Some-
times start times, course routes, and parking areas are altered at the last minute
to accommodate weather or unforeseen circumstances.
Double-check all the steps for getting to the start of the race. You’ll be excited
and nervous on race day, so the more familiar you are with what you should do
and when you should do it, the more you can focus on your race.
204 | Mastering Running
The day before your race is the time to eat your last large meal. It should be
eaten at least 12 hours before your race. The following are guidelines for your last
meal before your race:
§§ High in carbohydrate, which digests more quickly than fat and protein
§§ Rather bland
§§ Low in fiber
§§ Taken without alcohol or caffeine
Race Strategy | 205
Race Day
All day long, from the time you wake up to the end of the race, repeat a positive
mantra to counteract negative thoughts and race day jitters. “Only positive thoughts”
is a theme that works for many. Others are “I’m so lucky to be here,” “I am so well
prepared,” “I have lots of energy,” and “I know I can do this.”
Be sure that your wake-up plan is foolproof. Don’t just rely on an alarm clock.
Perhaps ask a friend to call you also.
corrals, look for pace-per-mile signs. If there aren’t any, seed yourself near
runners whose anticipated pace is close to yours. If theirs is faster than yours,
move farther back. (You don’t have to worry about the minutes it takes to
cross the starting line because most races use timing chips.)
§§ Be cautious once you start running. Starts are often crowded and chaotic, and
runners jostle each other. Pay attention to other runners, and watch out for
discarded items so you don’t stumble. If you have to throw something away,
make sure you toss it off to the side, away from other runners.
§§ Take advantage of drafting or trailing directly behind or just off to the side of a
runner. This lowers wind resistance, allowing you to run at least four seconds
per mile faster at the same effort (Davies 1980).
§§ Run the tangents, meaning cover the shortest distance possible by running
straight from one curve to the next. Even though race courses are measured
accurately, many racers run a longer distance (and therefore a slower finish
time) by following every curve in the road. A tangent is a straight line that
just touches a curve.
Postgoal Analysis
Your race is over. You’re exhausted, relieved, thrilled, or, perhaps, disappointed.
How do you think about your race objectively? The postgoal analysis described in
chapter 7 can help you evaluate your training and the race objectively for future
improvement. The form asks you to summarize your training over the past months,
comment on particular circumstances related to race day, and recall recent life
events that occurred over the course of your training. It also asks you to identify
how you would improve your training for a similar race in the future.
209
210 | Mastering Running
in Transitions: Making Sense of Life’s Changes, transitions are “the difficult process
of letting go of an old situation.” They involve a “natural process of disorientation
and reorientation marking the turning points in the path of growth” (p. 4). If you
allow time to experiment and have patience and perspective (and trust the 10-year
or 10,000-hours-to-excellence rule), you can relax as you try a new event.
Running is the best preparation for a mountain, trail, or ultrarun and an excellent
base for a triathlon or duathlon. Many runners are amazed at how well they’ve done
after taking on these events. Jody Dushay, 46, experienced success in her first major
triathlon, having competed in cross country and track throughout high school and
college and then in marathons with a personal best of 2:53. She enjoyed biking
and swimming recreationally and decided to devote more time to these and try
the triathlon experience. She entered the Miami Half Ironman, finished second in
her age category (45 to 49), and qualified for the World Age Group Championship
in September 2014. While Jody’s initial success is unusual, many report that taking
on a new event is inspiring. “Competing in marathons was starting to take a toll on
my body, especially the very long runs. I was also finding marathon training more
of a chore than a positive experience day after day. The addition of swimming and
biking, in combination with reduced running, has been absolutely invigorating,”
Jody told me recently.
If you undertake a duathlon or triathlon or mountain, ultra, or trail run, consult
a coach or at least an athlete experienced in the discipline. He or she can help you
navigate the transitions in your training based on your current level of fitness and
experience. Next, consider your strengths and weaknesses as an athlete as well
as resources available, equipment required, clubs available, and your current life
commitments. If a triathlon interests you, basic first questions include: Can you
swim? Do you have access to a pool? Where can you get coaching if you want to
improve your swimming? Do you have a bike and if not where can you buy one
and where can you ride it? If mountain or trail running interest you, are trails
nearby? Where can you run regularly on inclines? Events and training courses
are listed on national websites (www.usatf.org/groups/MountainUltraTrail and
www.usatriathlon.org for duathlons and triathlons) and regional websites usually
include listings of experts from whom you can gain information about coaches
and clubs. Local running and bike stores, other books, and running and swim
coaches at high schools and colleges can also be sources of information. Specific
considerations for first-timers in each event are covered in the following sections.
Triathlons
What about trying a tri? The triathlon—the most common form includes swim-
ming, cycling, and running—is surging in popularity, and many new entrants to
the sport are masters runners. Overall, triathlon participation in the United States
is at an all-time high, following unprecedented growth over the past 10 to 15 years.
USA Triathlon membership in 2012 was 550,446 compared to 100,000 to 130,000
from 1998 to 2000. Masters runners have contributed to the growth in number of
triathletes: 55 percent are between 30 and 49 years old. In 2012, 11 percent of USA
Triathlon members were 30 to 34, 14 percent were 35 to 39, 17 percent were 40 to
44, and 13 percent were 45 to 49 (USA Triathlon 2013).
Beyond the Standard Events | 211
Essential gear for swimming includes a swimsuit, goggles, and a swim cap (if
you have long hair). Consider buying a racing suit. Choose goggles that fit the
shape of your face so they don’t leak. (To prevent lens fogging, spread a tiny drop
of baby shampoo on the inside of the lenses the night before your event and then
rinse them out the morning of your race.)
For running, you can keep using the gear you have been using. You may want to
purchase a triathlon suit, which combines a swimsuit with cycling shorts. Nothing
beats it for this purpose.
In terms of training for your first triathlon, you should do equal numbers of swim,
bike, and run workouts. Because the time during a triathlon is generally divided
so that half is spent cycling, about 30 percent running, and 20 percent swimming,
adjust your training time to reflect those percentages. That simply means that
biking should take more time than running, which should take more time than
swimming. The amount of actual time you spend training depends, of course, on
your current level of fitness as well as your skill level. Once you have adjusted to
the three disciplines, begin incorporating one and then two bricks (training two
of the disciplines) a week: a swim and then bike, and a bike and then run because
the order of triathlon events is swim, bike, run. If you are a beginning swimmer
who needs lessons, figure on more time swimming. If you are afraid of open water,
try a triathlon in a pool. In cold, snowy weather install an indoor trainer, which is
more specific to biking than a stationary or spin bike. If you don’t want to install a
trainer, a spin class will keep you in shape until you can ride outside. When you
get closer to your race, practice the transitions from swimming to biking and then
from biking to running. As mentioned, consult a coach on all aspects of your first-
time training.
Duathlons
If you hate to swim, you may want to try a duathlon: a race with a run, bike, run
sequence. Duathlons may be found through USA Triathlon, the national governing
body for duathlon (as well as for aquathlon [swim and run] and aquabike [swim
and bike]). Duathlons vary a great deal. The following are typical distances:
§§ The supersprint duathlon consists of a 2.5K (1.6-mile) run, 10K (6.2-mile)
cycle, and 2.5K (1.6-mile) run.
§§ The sprint duathlon consists of a 5K (3.1-mile) run, 20K (12.4-mile) cycle, and
a 5K run.
§§ The standard-distance duathlon consists of a 10K run, 40K (24.9-mile) cycle,
10K run.
§§ The long-distance duathlon, an example of which is the world’s premier
duathlon, the Powerman Zofingen in Switzerland, is a 10K run, 150K (93.2-
mile) cycle, and a 30K (18.6-mile) run.
The world’s largest duathlon to date is the London Duathlon in Richmond Park
in southwest London. It offers four individual competitions and one team challenge:
a supersprint (5K run, 11K [6.8-mile] bike, 5K run), sprint (10K run, 22K [13.7-mile]
bike, 5K run), classic (10K run, 44K [27.3-mile] bike, 5K run), ultra (20K run, 77K
[47.9-mile] bike, 10K run), and classic relay (10K run, 44K bike, 5K run).
Beyond the Standard Events | 213
Mountain Races
Internationally, the World Mountain Running Association, the sport’s global govern-
ing body, is responsible for world mountain running competitions, which include
events for all ages. Mountain races, some of which may also be considered ultra
and trail races, take place over a variety of distances, ascents, descents, and ter-
rain, with courses for all abilities and age groups. While some mountain runs are
staged on roads or semipaved surfaces, all must include significant elevation gains
to be considered mountain runs. Significant elevation gains are the distinguishing
difference between mountain and trail runs.
If you check your regional USATF division, you might find schedules for moun-
tain races, including race series, in your area. Many of my New England runners
participate in the shortest mountain races in the series, such as the Wachusett
Mountain Race to prepare for larger races such as the Mount Washington Road
Race. Awards are given in five-year age divisions. One of our Liberty Athletic Club
runners, Carrie Parsi, has run Mount Washington 17 times, winning her age divi-
sion numerous times. In 2013 she won the female 70 to 74 age group. The oldest
age group winner that year was George Etzweiler, age 93.
Mountain races may also be ultradistances. The Ultra-Trail du Mont-Blanc, for
example, is a mountain ultramarathon that covers 166 kilometers (103 miles). The
total elevation gain is about 9,400 meters (30,840 feet), held in the Alps across
France, Italy, and Switzerland. It’s known as the most difficult footrace in Europe.
The best runners complete the loop in a little over 20 hours, while most take 30 to
45 hours to finish.
General recommendations for training for your first mountain race include
incorporating runs on hills or roads up small mountains, at first once and then at
least twice a week. Add cycling to your training to strengthen your quadriceps,
which are critical for mountain running. Strengthen your arms and abdominals,
both of which work harder as you run uphill. Consider buying mountain running
shoes with a reinforced toe bumper.
Ultradistances
Ultradistances are anything longer than a marathon, and even more than the
marathon, they reflect a lifestyle, requiring many miles and hours of running to
prepare for them. Ultradistances may also be trail or mountain runs. In general,
there are two types of ultradistance events: events that cover a specified distance
214 | Mastering Running
and events that take place during a specified time (with the winner covering the
most distance in that time). The most common ultradistances are 50K (31 miles),
100K (62 miles), 50 miles (80K), and 100 miles (161K), although many races are
run other distances. The 100K is an official International Association of Athletics
Federation (IAAF) world record event. Other races include double marathons
and timed events that range from 6, 12, and 24 hours to 3 to 10 days or even more.
The format of these events and the courses vary, including single or multiple
loops, point-to-point road or trail races, and cross country orienteering, which
involves both route planning and navigation between checkpoints using a variety
of map types. Many ultramarathons, especially trail challenges, incorporate major
course obstacles, including elevation changes over mountain paths and rugged
terrain covering dirt and rocky roads. Aid stations are usually set up at regular inter-
vals, where runners can replenish food and drink, supplies, or take a short break.
This is also where race organizers track runners’ progress, record their numbers,
and make sure the runners are healthy and able to continue running.
General recommendations for your first ultramarathon are to consider an ultra
only after you have run a few marathons and to choose an ultra that allows you
to train on the terrain on which you expect to race. Perfect the art of fueling and
hydrating, given the fact that even an easy 50-mile (80 km) run takes the average
runner 8 to 11 hours to complete. Practice skills that develop the mental toughness
required to withstand the hours of challenge. Focus your workouts not on the dis-
tance covered but rather on the hours on your feet. If you are working from a base
of being able to run 15 miles (24 km), allow six months to train for your first ultra.
Trail Races
Trail races cover distances from 5K and up and are becoming increasingly popular.
The sport is still fairly young. The American Trail Running Association, a member
of USATF, was founded as recently as 1996 to represent trail races in the United
States. Trail races include mountain single-track trails and may also include paved
pathways in rural and even urban areas. Many trail races are held in national
parks, and many overlap with mountain and ultrarunning if they traverse and
climb mountains.
Short-course trail racing gives you a chance to try trail running without commit-
ting to long distances. The Cascadia Trail Series in Orem, Utah, offers race distances
from 5K to 15K. The Georgia State Parks Trail Series just north of Atlanta, Georgia,
includes race distances from 5K to 9.9 miles (16 km). The Endless Summer Trail
Run Series in Minneapolis, Minnesota, features race distances from the 5K to 7
miles (11 km), and the Cougar Mountain Trail Run Series in Seattle, Washington,
includes races from 5 to 26 miles (8-42 km).
Many of the most high-profile trail races are longer than marathons. Two famous
trail runs in the United States, for example, are the Western States Endurance Run
(commonly known as the Western States 100), a 100-mile (161 km) ultramarathon
on trails in California’s Sierra Nevada Mountains, and the Badwater Ultramarathon,
which describes itself as the world’s toughest footrace. It is a 135-mile (217 km)
course from California’s Death Valley to the trailhead at Mount Whitney.
While many trail races take place in a single day, some are divided into multiple
stages and take place over several days because of their length. In both single-
Runner Profile: Meghan Arbogast
Date of birth: April 16, 1961
Personal Information
§§ Licensed massage therapist
§§ Widowed
§§ One daughter, born October 4, 1986
§§ Started focused training in mid-20s (I started competitive running with just the occasional
and local 5K or 10K. I gradually worked up to running my first marathon at age 33. I was
a high school “jock” and played volleyball and basketball and ran track.)
§§ Running is focused on ultra-endurance events: 50K to 100 miles (31 miles - 161 km)
Personal Bests at 40 to 49
§§ 5K (road) 17:56
§§ 10K (road) 36:57
§§ Half marathon 1:20
§§ Marathon 2:45
Personal Bests at 50 to 59
§§ 5K (road) 18:35
§§ Marathon 2:52
Cathy Utzschneider: When did you begin ultra-endurance running?
Meghan Arbogast: I ran my first ultra in the late 90s (I think I was 36 years old) but didn’t
like it. It was too much steep terrain for fast running, and I was still pursuing a fast marathon
time. When I finally reached the Olympic Marathon Trials level in 2000, I was beginning to
feel the call to get on the trails more. So, I came back to what I consider my real beginning to
ultrarunning in 2003 at a 50K (31 miles) in Ashland, Oregon.
Cathy: What motivated you to start ultra-endurance running?
Meghan: The lure of the trail, the stories I would hear from my ultrarunning friends.
Cathy: How many ultra-endurance events do you do in a year?
Meghan: I probably run about 10 ultras a year: a couple of 50Ks (31 miles), a handful of 50
milers (80 km), a couple of 100Ks (62 miles), and one or two 100 milers (161 km).
Cathy: Do you run shorter races as well?
Meghan: Yes, I still like to run a fast marathon once or twice per year, and I love cross country,
so I’ll sometimes hop into a 5K cross country race, the occasional 5K and 10K road race, and
a rare half marathon.
Cathy: What’s the longest, most difficult ultra event you’ve done?
Meghan: The longest is the Western States 100-Mile Endurance Run. I have run it seven times.
It isn’t the most difficult, but it is the one I love the most.
Cathy: And how did you manage fueling and hydrating during it?
Meghan: I’m always learning. Now I try to consume a gel every 30 minutes, keep drinking
whatever I’m carrying, and at every aid station I eat another gel or some fruit and drink from
the cups while they refill my hydration pack. I’ll usually drink Coke from the aid station for the
(continued)
215
Meghan Arbogast (continued)
extra sugar and caffeine boost. Soup starts to be really good at later stages as well, which I
get from aid stations.
Cathy: Have you found that it’s a certain kind of runner who is attracted to ultra-endurance
events?
Meghan: People who are really happy in the outdoors, not worried about getting dirty or
pooping in the woods.
Cathy: Are you ever scared when competitors are spread out and you’re alone with wild animals?
Meghan: Ha! Nope. I’m more concerned about that on a training run when there may not
be very many people out on a trail and I might be miles away from civilization. During a race
I figure there are so many people out there before or behind me and lots of commotion with
aid stations that the animals are hiding far away.
Cathy: What in your ultra-endurance competitions have been highlights for you and why?
Meghan: Crossing the finish line is usually the best. The entire event is then a story that I can
share with everyone else who just did it, or anyone who wants to listen.
Cathy: Is there anything about ultra-endurance events that has surprised you?
Meghan: Maybe at how much I love them?
Cathy: How do you train for the longest events?
Meghan: I generally pick two or three races that I want to focus on every year: Western States
100-Mile, 100K World Championships (I’m a member of Team USA, who races every year,
usually in Europe), and maybe another one. Other races leading up to the goal races are used
as my long training runs. So by the time Western States 100 gets here, I’ll have run a couple
of 50Ks, a 50 miler, and a 100K in the four months leading up but each spread out by about
one month. I also go to the Western States course for a long weekend either in April or May
to get practice on the trail with my great training partners.
Cathy: How many miles do you run and where do you train?
Meghan: Anywhere from 50 to 100 miles (80-161 km) or more a week. I train wherever I am
at the time. I travel a lot.
Cathy: As a massage therapist, you have to manage patients and a demanding training
schedule. How do you do that?
Meghan: I work about half time at the most, so it isn’t that hard to juggle.
Cathy: Have you had injuries during training or competition?
Meghan: No injuries during a competition, but I have had lots of injuries in the past. I’ve
learned from each one, and now I work with a physical therapist once a month to keep my
joints working smoothly and to keep working on my mechanics.
Cathy: I understand that you lost your husband in 2010 to brain cancer. I also gather he was
a great supporter of yours. Do you have any perspective on endurance running and dealing
with hardship that might be unique?
Meghan: I believe that in hard times, one must hold tight to their passions because they offer
solace and remind us that time doesn’t stop just because A, B, or C is happening in our world.
My husband and I both believed that everyone else around him needed to keep living their
lives. It gave him something to live through vicariously.
216
Beyond the Standard Events | 217
Cathy: For those who are not ultrarunners, is there an event that you’d recommend as a great
one for first-timers?
Meghan: I would suggest finding a local and low-key 50K that you can get out on and run
some of before the race.
Cathy: Do you have a final thought or story to share?
Meghan: I hope that folks recognize that the human species is incredibly able to adapt to
a given situation, and that the only way to adapt is to stress ourselves. Through baby steps,
most people can patiently train and build up to running ultramarathons. I don’t feel like I’m
more able than anyone else. My speed is something I was lucky to get from my parents, but
determination and belief in human capacity keep me wanting to improve and uncover what I
am ultimately capable of.
stage and multiday stage races, competitors are timed over the duration of their
run, including stops at aid stations that supply food and beverages at intervals,
often every 5K to 10K, along the course. Some multiday races like the TransRock-
ies Run in Colorado offer support and runner amenities as complete as luggage
service, medical stations, hot showers, tents, toilets, waste management, recycling
services, and a catered dinner at the end of the day. The TransRockies Run offers
two point-to-point courses. The three-day trail race covers 59 miles (95 km) and
gains 8,400 feet (2,560 meters) of elevation. The six-day trail race covers 120 miles
(193 km) and gains 20,000 feet (6,096 meters) of elevation. Runners can compete
as individuals or as a team. A team consists of two runners whose ages combine
to 80 years or more.
General recommendations for first-time trail runners are to recognize that trail
running is slower and more difficult than running on a smooth surface because
you are covering uneven surfaces through mud, rocks, tree roots, and sand and
sometimes jumping over obstacles such as streams. Buy trail shoes that offer lateral
support. Measure your workouts in terms of minutes rather than miles. Also begin
incorporating trail running gradually by running the last mile or so of your workout
on trails a few times a week. Strengthen your ankles, hips, quadriceps, and gluteal
muscles. Perform exercises on a balance board or BOSU ball to improve balance.
Standing on one leg for 30 to 60 seconds holding your body tall and your hips under
your shoulders strengthens your ankles.
219
Table A.1 (Continued) Ta
Half
VDOT 1,500 Mile 3,000 2 mile 5,000 10K 15K marathon Marathon VDOT
66 4:13 4:33 9:02 9:45 15:42 32:35 50:00 1:11:56 2:30:36 66
V
67 4:10 4:30 8:55 9:37 15:29 32:11 49:22 1:11:00 2:28:40 67
68 4:06 4:26 8:48 9:30 15:18 31:46 48:44 1:10:05 2:26:47 68 3
69 4:03 4:23 8:41 9:23 15:06 31:23 48:08 1:09:12 2:24:57 69
70 4:00 4:19 8:34 9:16 14:55 31:00 47:32 1:08:21 2:23:10 70 3
220
Table A.2 Training Intensities Based on Current VDOT
M
E (easy) / (marathon T (threshold
L (long) pace) pace) I (interval pace) R (repetition pace)
VDOT Km Mile Km Mile 400 Km Mile 400 Km 1.200 Mile 200 300 400 600 800
7:27- 12:00-
\INS
30 7:03 11:21 2:33 6:24 10:18 2:22 — — — 67 1:41 — — —
8:14 13:16
489
7:16- 11:41-
31 6:52 11:02 2:30 6:14 10:02 2:18 — — — 65 98 — — —
8:02 12:57
7:05- 11:24-
32 6:40 10:44 2:26 6:05 9:47 2:14 — — — 63 95 — — —
7:52 12:39
6:55- 11:07-
33 6:30 10:27 2:23 5:56 9:33 2:11 — — — 61 92 — — —
7:41 12:21
6:45- 10:52-
34 6:20 10:11 2:19 5:48 9:20 2:08 — — — 60 90 2:00 — —
7:31 12:05
6:36- 10:37-
35 6:10 9:56 2:16 5:40 9:07 2:05 — — — 58 87 1:57 — —
7:21 11:49
6:27- 10:23-
36 6:01 9:41 2:13 5:33 8:55 2:02 — — — 57 85 1:54 — —
7:11 11:34
6:19- 10:09-
37 5:53 9:28 2:10 5:26 8:44 1:59 5:00 — — 55 83 1:51 — —
7:02 11:20
6:11- 9:56-
38 5:45 9:15 2:07 5:19 8:33 1:56 4:54 — — 54 81 1:48 — —
6:54 11:06
6:03- 9:44-
39 5:37 9:02 2:05 5:12 8:22 1:54 4:48 — — 53 80 1:46 — —
6:46 10:53
5:56- 9:32-
40 5:29 8:50 2:02 5:06 8:12 1:52 4:42 — — 52 78 1:44 — —
6:38 10:41
5:49- 9:21-
41 5:22 8:39 2:00 5:00 8:02 1:50 4:36 — — 51 77 1:42 — —
6:31 10:28
5:42- 9:10-
42 5:16 8:28 1:57 4:54 7:52 1:48 4:31 — — 50 75 1:40 — —
6:23 10:17
5:35- 9:00-
43 5:09 8:17 1:55 4:49 7:42 1:46 4:26 — — 49 74 98 — —
6:16 10:05
5:29- 8:50-
44 5:03 8:07 1:53 4:43 7:33 1:44 4:21 — — 48 72 96 — —
6:10 9:55
5:23- 8:40-
45 4:57 7:58 1:51 4:38 7:25 1:42 4:16 — — 47 71 94 — —
6:03 9:44
5:17- 8:31-
46 4:51 7:49 1:49 4:33 7:17 1:40 4:12 5:00 — 46 69 92 — —
5:57 9:34
5:12- 8:22-
47 4:46 7:40 1:47 4:29 7:09 98 4:07 4:54 — 45 68 90 — —
5:51 9:25
5:07- 8:13-
48 4:41 7:32 1:45 4:24 7:02 96 4:03 4:49 — 44 67 89 — —
5:45 9:15
5:01- 8:05-
49 4:36 7:24 1:43 4:20 6:56 95 3:59 4:45 — 44 66 88 — —
5:40 9:06
4:56- 7:57-
50 4:31 7:17 1:41 4:15 6:50 93 3:55 4: 40 — 43 65 87 — —
5:34 8:58
4:52- 7:49-
51 4:27 7:09 1:40 4:11 6:44 92 3:51 4:36 — 43 64 86 — —
5:29 8:49
4:47- 7:42-
52 4:22 7:02 98 4:07 6:38 91 3:48 4:32 — 42 64 85 — —
5:24 8:41
(continued)
221
Table A.2 (continued)
M
E (easy) / (marathon T (threshold
L (long) pace) pace) I (interval pace) R (repetition pace)
VDOT Km Mile Km Mile 400 Km Mile 400 Km 1.200 Mile 200 300 400 600 800 V
4:43- 7:35-
53 4:18 6:56 97 4:04 6:32 90 3:44 4:29 — 42 63 84 — — 7
5:19 8:33
4:38- 7:28-
54 4:14 6:49 95 4:00 6:26 88 3:41 4:25 — 41 62 82 — — 7
5:14 8:26
4:34- 7:21-
55 4:10 6:43 94 3:56 6:20 87 3:37 4:21 — 40 61 81 — — 7
5:10 8:18
4:30- 7:15-
56 4:06 6:37 93 3:53 6:15 86 3:34 4:18 — 40 60 80 2:00 — 7
5:05 8:11
4:26- 7:08-
57 4:03 6:31 91 3:50 6:09 85 3:31 4:14 — 39 59 79 1:57 — 8
5:01 8:04
4:22- 7:02-
58 3:59 6:25 90 3:46 6:04 83 3:28 4:10 — 38 58 77 1:55 — 8
4:57 7:58
4:19- 6:56-
59 3:56 6:19 89 3:43 5:59 82 3:25 4:07 — 38 57 76 1:54 — 8
4:53 7:51
4:15- 6:50-
60 3:52 6:14 88 3:40 5:54 81 3:23 4:03 — 37 56 75 1:52 — 8
4:49 7:45
4:11- 6:45-
61 3:49 6:09 86 3:37 5:50 80 3:20 4:00 — 37 55 74 1:51 — 8
4:45 7:39
4:08- 6:39-
62 3:46 6:04 85 3:34 5:45 79 3:17 3:57 — 36 54 73 1:49 — 8
4:41 7:33
4:05- 6:34- Re
63 3:43 5:59 84 3:32 5:41 78 3:15 3:54 — 36 53 72 1:48 — cre
4:38 7:27
4:02- 6:29-
64 3:40 5:54 83 3:29 5:36 77 3:12 3:51 — 35 52 71 1:46 —
4:34 7:21
3:59- 6:24-
65 3:37 5:49 82 3:26 5:32 76 3:10 3:48 — 35 52 70 1:45 —
4:31 7:16
3:56- 6:19- Ta
66 3:34 5:45 81 3:24 5:28 75 3:08 3:45 5:00 34 51 69 1:43 —
4:28 7:10
3:53- 6:15-
67 3:31 5:40 80 3:21 5:24 74 3:05 3:42 4:57 34 51 68 1:42 —
4:24 7:05
3:50- 6:10-
68 3:29 5:36 79 3:19 5:20 73 3:03 3:39 4:53 33 50 67 1:40 —
4:21 7:00 9
3:47- 6:06- 9
69 3:26 5:32 78 3:16 5:16 72 3:01 3:36 4:50 33 49 66 99 —
4:18 6:55
9
3:44- 6:01-
70 3:24 5:28 77 3:14 5:13 71 2:59 3:34 4:46 32 48 65 97 — 1
4:15 6:50
3:42- 5:57- 1
71 3:21 5:24 76 3:12 5:09 70 2:57 3: 31 4:43 32 48 64 96 —
4:12 6:46 1
3:40- 5:53- 11
72 3:19 5:20 76 3:10 5:05 69 2:55 3:29 4:40 31 47 63 94 —
4:00 6:41
11
3:37- 5:49-
73 3:16 5:16 75 3:08 5:02 69 2:53 3:27 4:37 31 47 63 93 — 11
4:07 6:37
3:34- 5:45- 1
74 3:14 5:12 74 3:06 4:59 68 2:51 3:25 4:34 31 46 62 92 —
4:04 6:32 1
3:32- 5:41- Re
75 3:12 5:09 74 3:04 4:56 67 2:49 3:22 4:31 30 46 61 91 —
4:01 6:28 cre
222
M
E (easy) / (marathon T (threshold
L (long) pace) pace) I (interval pace) R (repetition pace)
0 VDOT Km Mile Km Mile 400 Km Mile 400 Km 1.200 Mile 200 300 400 600 800
3:30- 5:38-
76 3:10 5:05 73 3:02 4:52 66 2:48 3:20 4:28 30 45 60 90 —
3:58 6:24
3:28- 5:34-
77 3:08 5:02 72 3:00 4:49 65 2:46 3:18 4:25 29 45 59 89 2:00
3:56 6:20
3:25- 5:30-
78 3:06 4:58 71 2:58 4:46 65 2:44 3:16 4:23 29 44 59 88 1:59
3:53 6:16
3:23- 5:27-
79 3:03 4:55 70 2:56 4:43 64 2:42 3:14 4:20 29 44 58 87 1:58
3:51 6:12
3:21- 5:24-
80 3:01 4:52 70 2:54 4:41 64 2:41 3:12 4:17 29 43 58 87 1:56
3:49 6:08
3:19- 5:20-
81 3:00 4:49 69 2:53 4:38 63 2:39 3:10 4:15 28 43 57 86 1:55
3:46 6:04
3:17- 5:17-
82 2:58 4:46 68 2:51 4:35 62 2:38 3:08 4:12 28 42 56 85 1:54
3:44 6:01
3:15- 5:14-
83 2:56 4:43 68 2:49 4:32 62 2:36 3:07 4:10 28 42 56 84 1:53
3:42 5:57
3:13- 5:11-
84 2:54 4:40 67 2:48 4:30 61 2:35 3:05 4:08 27 41 55 83 1:52
3:40 5:54
3:11- 5:08-
85 2:52 4:37 66 2:46 4:27 61 2:33 3:03 4:05 27 41 55 82 1:51
3:38 5:50
Reprinted, by permission, from J. Daniels, 2014, Daniels’ running formula, 3rd ed. (Champaign, IL: Human Kinetics), 84-87. Table
created by Jack Daniels’ Running Calculator designed by the Run SMART Project.
Table A.3 VDOT Values and Training Intensities for Beginning and Rehabilitating Runners
R (repetition I (interval
Race times pace) pace) T (threshold pace) M (marathon pace)
Mile 5K VDOT 200 m 300 m 200 m 400 m 400 m Km Mile Time min/ min/
(hr:min) km mile
9:10 30:40 30 1:08 1:42 1:11 2:24 2:33 6:24 10:18 4:57 7:03 11:21
9:27 31:32 29 1:10 1:45 1:14 2:28 2:37 6:34 10:34 5:06 7:15 11:41
9:44 32:27 28 1:13 1:49 1:17 2:34 2:42 6:45 10:52 5:15 7:27 12:02
10:02 33:25 27 1:15 1:53 1:19 2:38 2:46 6:56 11:10 5:25 7:41 12:24
10:22 34:27 26 1:18 1:57 1:22 2:44 2:51 7:09 11:30 5:35 7:56 12:47
10:43 35:33 25 1:21 2:02 1:24 2:48 2:56 7:21 11:51 5:45 8:10 13:11
11:06 36:44 24 1:24 — 1:27 2:55 3:02 7:35 12:13 5:56 8:26 13:36
11:30 38:01 23 1:27 — 1:30 3:01 3:08 7:50 12:36 6:08 8:43 14:02
11:56 39:22 22 1:30 — 1:33 3:07 3:14 8:06 13:02 6:19 8:59 14:29
12:24 40:49 21 1:33 — 1:36 3:13 3:21 8:23 13:29 6:31 9:16 14:57
12:55 42:24 20 1:37 — 1:40 3:21 3:28 8:41 13:58 6:44 9:34 15:26
Reprinted, by permission, from J. Daniels, 2014, Daniels’ running formula, 3rd ed. (Champaign, IL: Human Kinetics), 88. Table
created by Jack Daniels’ Running Calculator designed by the Run SMART Project.
223
Table A.4 Treadmill Pace Conversions
Equivalent paces by incline
Treadmill Pace per
MPH setting mile 0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38 9:16 8:56 8:38 8:22 8:07
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20 8:59 8:40 8:23 8:08 7:54
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03 8:43 8:25 8:09 7:55 7:41
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48 8:29 8:12 7:56 7:42 7:29
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33 8:15 7:58 7:44 7:30 7:18
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19 8:02 7:46 7:32 7:19 7:07
6.1 9:50 10:15 9:43 9:16 8:52 8:31 8:12 7:55 7:40 7:26 7:14 7:02
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06 7:49 7:34 7:21 7:08 6:57
6.3 9:31 9:56 9:26 9:00 8:37 8:17 7:59 7:43 7:29 7:15 7:03 6:52
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53 7:37 7:23 7:10 6:58 6:47
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47 7:32 7:18 7:05 6:53 6:43
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41 7:26 7:13 7:00 6:49 6:38
6.7 8:57 9:20 8:53 8:30 8:10 7:52 7:35 7:21 7:07 6:55 6:44 6:34
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30 7:15 7:02 6:50 6:40 6:29
6.9 8:42 9:04 8:39 8:17 7:57 7:40 7:24 7:10 6:58 6:46 6:35 6:25
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19 7:05 6:53 6:41 6:31 6:21
7.1 8:27 8:49 8:25 8:04 7:45 7:29 7:14 7:00 6:48 6:37 6:27 6:17
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09 6:56 6:44 6:33 6:22 6:13
7.3 8:13 8:34 8:12 7:52 7:34 7:18 7:04 6:51 6:39 6:28 6:18 6:09
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59 6:46 6:35 6:24 6:14 6:05
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54 6:42 6:31 6:20 6:11 6:02
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50 6:38 6:26 6:16 6:07 5:58
7.7 7:48 8:07 7:47 7:29 7:13 6:58 6:45 6:33 6:22 6:12 6:03 5:55
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41 6:29 6:18 6:09 5:59 5:51
7.9 7:36 7:55 7:36 7:18 7:03 6:49 6:37 6:25 6:15 6:05 5:56 5:48
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32 6:21 6:11 6:01 5:52 5:44
8.1 7:24 7:43 7:25 7:08 6:54 6:40 6:28 6:17 6:07 5:58 5:49 5:41
8.2 7:19 7:38 7:20 7:04 6:49 6:36 6:24 6:13 6:03 5:54 5:46 5:38
8.3 7:14 7:32 7:15 6:59 6:45 6:32 6:20 6:10 6:00 5:51 5:42 5:35
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16 6:06 5:56 5:47 5:39 5:32
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13 6:02 5:53 5:44 5:36 5:29
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09 5:59 5:49 5:41 5:33 5:26
8.7 6:54 7:11 6:55 6:41 6:28 6:16 6:05 5:55 5:46 5:38 5:30 5:23
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02 5:52 5:43 5:35 5:27 5:20
8.9 6:44 7:02 6:46 6:32 6:20 6:09 5:58 5:49 5:40 5:32 5:24 5:17
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55 5:45 5:37 5:29 5:21 5:14
9.1 6:36 6:52 6:38 6:24 6:12 6:01 5:51 5:42 5:34 5:26 5:18 5:11
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48 5:39 5:31 5:23 5:16 5:09
224
Equivalent paces by incline
Treadmill Pace per
MPH setting mile 0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10%
9.3 6:27 6:44 6:29 6:17 6:05 5:55 5:45 5:36 5:28 5:20 5:13 5:06
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42 5:33 5:25 5:17 5:10 5:04
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39 5:30 5:22 5:14 5:08 5:01
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35 5:27 5:19 5:12 5:05 4:59
9.7 6:11 6:27 6:14 6:02 5:51 5:42 5:32 5:24 5:16 5:09 5:02 4:56
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30 5:21 5:14 5:07 5:00 4:54
9.9 6:04 6:19 6:07 5:55 5:45 5:35 5:27 5:19 5:11 5:04 4:58 4:51
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24 5:16 5:08 5:02 4:55 4:49
10.1 5:56 6:12 6:00 5:49 5:39 5:29 5:21 5:13 5:06 4:59 4:53 4:47
10.2 5:53 6:08 5:56 5:45 5:36 5:27 5:18 5:11 5:03 4:57 4:50 4:45
10.3 5:50 6:04 5:53 5:42 5:33 5:24 5:16 5:08 5:01 4:54 4:48 4:42
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13 5:05 4:58 4:52 4:46 4:40
10.5 5:43 5:57 5:46 5:36 5:27 5:18 5:10 5:03 4:56 4:50 4:44 4:38
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08 5:00 4:54 4:47 4:41 4:36
10.7 5:36 5:51 5:40 5:30 5:21 5:13 5:05 4:58 4:51 4:45 4:39 4:34
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03 4:56 4:49 4:43 4:37 4:32
10.9 5:30 5:44 5:34 5:24 5:16 5:08 5:00 4:53 4:47 4:41 4:35 4:30
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58 4:51 4:45 4:39 4:33 4:28
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53 4:46 4:40 4:34 4:29 4:24
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49 4:42 4:36 4:30 4:25 4:20
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44 4:38 4:32 4:27 4:21 4:17
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40 4:34 4:28 4:23 4:18 4:13
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36 4:30 4:24 4:19 4:14 4:10
Reprinted from www.hillrunner.com. Available: http://www.hillrunner.com/training/tmillchart.php [March 10, 2014].
225
References
American College of Sports Medicine. 2007. The American College of Sports Medicine position stand on
exercise and fluid replacement. Medicine and Science in Sports, 39, 377-390.
Baker, A.B., and Y.Q. Tang. 2010. Aging performance for masters records in athletics, swimming, rowing,
cycling, triathlon, and weightlifting. Experimental Aging Research, 36 (4), 453-477.
Bandy W.D., J.M. Irion, and M. Briggler. 1997. The effect of time and frequency of static stretching on flex-
ibility of the hamstring muscles. Physical Therapy. 77 (10), 1090-1096.
Bergeron, M.F., M. Hargreaves, E.M. Haymes, G.W. Mack, W.O. Roberts. 2007. ACSM position stand: exercise
and fluid replacement. Medicine & Science in Sports & Exercise 39 (1) 2, 377-390.
Betts, J. A., & Williams, C. (2010). Short-term recovery from prolonged exercise: Exploring the potential for
protein ingestion to accentuate the benefits of carbohydrate supplements. Sports Medicine, 40, 941–959.
Booth, F.W., S.H. Weeden, and B.S. Tseng. 1994. Effect of aging on human skeletal muscle and motor
function. Medicine & Science in Sports & Exercise, 26 (5), 556-560.
Borg, Gunnar A. 1982. Psychophysical bases of perceived exertion. Medicine & Science in Sports & Exercise
14 (5), 377-381.
Bridges, W. 2004. Transitions: Making Sense of Life’s Changes. Cambridge, MA: Perseus Books Group.
Burfoot, A., 2007. What’s Your Ideal Weight? Runner’s World. May 18.
Collins, K.J., A.N. Exton-Smith, M.H. James, D.J. Oliver. 1980. Functional changes in autonomic nervous
responses with ageing. Age and Ageing, 9 (1), 17-24.
Conoboy, P., and R. Dyson. 2006. Effect of aging on the stride pattern of veteran marathon runners. British
Journal of Sports Medicine, 40 (7), 601-604.
Daniels, J. 2014. Daniels’ Running Formula. 3rd edition. Champaign, IL: Human Kinetics.
Daoud, A.I., G.J. Geissler, F. Wang, J. Saretsky, Y.A. Daoud, and D.E. Lieberman. 2012. Foot strike and
injury rates in endurance runners: a retrospective study. Medicine & Science in Sports & Exercise, 44
(7), 1325-1334.
Davies, C. T. M., 1980. Effects of wind assistance and resistance on the forward motion of a runner. Journal
of Applied Physiology 48 (4): 702-709.
Dion T., F.A. Savoie, A. Asselin, C. Gariepy, and E.D. Goulet. 2013. Half-marathon running performance is
not improved by a rate of fluid intake above that dictated by thirst sensation in trained distance run-
ners. European Journal of Applied Physiology, 113 (12), 3011-3020.
Duhigg, C. 2012. The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House.
Ericsson, K.A., R.T. Krampe, and C. Tesch-Romer. 1993. The role of deliberate practice in the acquisition
of expert performance. Psychological Review, 100 (3), 363-406.
Gagne, D.A., A. Von Holle, K.A. Brownley, C.D. Runfola, K.E. Branch, and C.M. Bulik. 2012. Eating disorder
symptoms and weight and shape concerns in a large web-based convenience sample of women ages
50 and above: results of the Gender and Body Image study. International Journal of Eating Disorders,
45 (7), 832-844.
Grimby, G., and B. Saltin. 1983. The aging muscle. Clinical Physiology and Functional Imaging, 3 (3), 209-218.
Hay, P.J., J. Mond, P. Buttner, and A. Darby. 2008. Eating disorder behaviors are increasing: findings from
sequential community surveys in South Australia. PLOS ONE. [Online]. 3 (2). Available: www.plosone.
org/article/info:doi/10.1371/journal.pone.0001541.
Holloszy, J.O., and Kohrt, W.M. 1995. Exercise. In: E. Masoro (Ed.), Handbook of Physiology, Section 11:
Aging, 633-666. New York: Oxford University Press.
Institute of Medicine of the National Academies. 2004. Newsletter. http://www8.nationalacademies.org/
onpinews/newsitem.aspx?RecordID=10925
Ivy, J.L., H.W. Goforth Jr, B.M. Damon, T.R. McCauley, E.C. Parsons, and T.B. Price. 2002. Early post exercise
muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied
Physiology 93(4):1337- 1344.
Jacobs, S.J., and B.L. Berson. 1986. Injuries to runners: a study of entrants to a 10,000 meter race. American
Journal of Sports Medicine, 14 (2), 151-155.
Joyner, M. 1993. Physiological limiting factors and distance running: influence of gender and age on record
performances. Exercise and Sport Sciences Reviews, 21, 103-133.
Kay, A.D., and A.J. Blazevich. 2012. Effect of acute static stretch on maximal muscle performance: a sys-
tematic review. Medicine & Science in Sports & Exercise. 44 (1), 154-164.
226
References | 227
Kerksick, C., T. Harvey, J. Stout, B. Campbell, C. Wilborn, R. Kreider, D. Kalman, T. Ziegenfuss, H. Lopez,
J. Landis, J.L. Ivy, J. Antonio. 2008. International Society of Sports Nutrition position stand: nutrient
timing. Journal of the International Society of Sports Nutrition. http://www.jissn.com/content/5/1/17
Kissane, J. 2011. Mastering the Marathon Qualifying Marks. Running Times Online. Available: http://m.
runnersworld.com/masters-profiles/mastering-marathon-qualifying-marks?page=3.
Locke, E.A., and G.P. Latham. 2002. Building a practically useful theory of goal setting and task motivation:
a 35-year odyssey. American Psychologist. 57, 705-717.
Locke, E. A., and G.P. Latham. 1990. A Theory of Goal Setting and Task Performance. Englewood Cliffs,
NJ: Prentice Hall.
Marti B., and H. Howald. 1990. Long-term effects of physical training on aerobic capacity: controlled study
of former elite athletes. Journal of Applied Physiology, 69 (4), 1451-1459.
McKean, K.A., N.A. Manson, and W.D. Stanish. 2006. Musculoskeletal injury in the masters runners. Clinical
Journal of Sports Medicine, 16 (2), 149-154.
Moyer, C.S. 2012. Eating disorders an increasing problem in older women. American Medical News. July 9,
2012. Available: www.amednews.com/article/20120709/health/307099949/4/.
Pray, W.S., and J.J. Pray. 2004. Calcium supplements: benefits and risks. Medscape. Available: www.med-
scape.com/viewarticle/497826.
Robbins, L. 2010. Running for Charity Fuels a Boom in Marathoning. The New York Times Online. Available:
http://marathon.blogs.nytimes.com/2010/10/21/running-for-charity-fuels-a-boom-in-marathoning/?_r=0
Rodgers, Bill, and Priscilla Welch. 1991. Bill Rodgers and Priscilla Welch on Masters Running and Racing.
Emmaus, PA: Rodale Press Inc.
Rosenfeld, L.B., J.M. Richman, and C.J. Hardy. 1989. Examining social support networks among athletes:
description and relationship to stress. The Sport Psychologist, 3, 23-33.
Running USA. 2013. Running USA’s Annual Half-Marathon Report. Available: http://www.runningusa.org/
index.cfm?fuseaction=news.details&ArticleId=333.
Running USA. 2013. Statistics. http://www.runningusa.org/statistics.
Schmid, S., M. Hallschmid, K. Jauch-Chara, J. Born, and B. Schultes. 2008. A single night of sleep depriva-
tion increases ghrelin levels and feelings of hunger in normal-weight healthy men. Journal of Sleep
Research 17 (3), 331-334.
Schulman, D. 2000. Fuel on Fat for the Long Run. Marathonguide.com. Available: http://www.marathon-
guide.com/training/articles/mandbfuelonfat.cfm.
Sheridan, M.K. 2012. Eating disorders in middle age bring unique challenges, treatments. The Huffing-
ton Post. March 2, 2012. Available: www.huffingtonpost.com/2012/03/02/eating-disorders-middle-
age_n_1313791.html.
So, W-Y, and Choi, D.H. 2010. Differences in physical fitness and cardiovascular function depend on BMI.
Journal of Sports Science & Medicine, (9) 239 – 244.
Trappe, S.W., D.L. Costill, M.D. Vukovich, J. Jones, and T. Melham. 1996. Aging among elite distance run-
ners: a 22-yr longitudinal study. Journal of Applied Physiology, 80 (1), 285-290.
USA Triathlon. 2013. 2012 USA Triathlon Demographics Report. Available: http://www.usatriathlon.org/
about-multisport/demographics.aspx
Utzschneider, C. 2002. Women Runners Who Became National Caliber After Age 40. Ann Arbor, MI: Bell &
Howell Information and Learning Company.
van Mechelen, W. 1992. Running injuries: a review of the epidemiological literature. Sports Medicine, 14
(5), 320-335.
Williams, G.N., M.J. Higgins, and M.D. Lewek. 2002. Aging skeletal muscle: physiologic changes and the
effects of training. Physical Therapy, 82, 62-68.
Wilson, J.M., L.M. Hornbuckle, J.S Kim, C. Ugrinowitsch, S.R. Lee, M.C. Zourdos, B. Sommer, and L.B.
Panton. 2010. Effects of static stretching on energy cost and running endurance performance. Journal
of Strength and Conditioning Research, 24 (9), 2274-2279.
Wright, V.J., and B.C. Perricelli. 2008. Age-related rates of decline in performance among elite senior
athletes. The American Journal of Sports Medicine, 36 (3), 443-450.
Young, A.J. 1991. Effects of aging on human cold tolerance. Experimental Aging Research, 17 (3), 205-213.
Young, A.J., and D. Lee. T. 1997. Aging and human cold tolerance. Experimental Aging Research, 23 (1), 45-67.
Young, W.B., and D.G. Behm. 2003. Effects of running, static stretching and practice jumps on explosive
force production and jumping performance. Journal of Sports Medicine and Physical Fitness, 43, 21-27.
Index
Note: Page numbers followed by italicized f and t indicate information contained in figures and tables, respectively.
A Carlsbad 5000 7, 154
absolute times 6 Cascadia Trail Series 214
Accelerade 190 Castille, Kevin 154
Achilles tendinitis 17, 65-66 chafing 67
adaptation 105 chiropractic 64-65
adenosine triphosphate (ATP) 173 chocolate milk 190
age grading 6-7, 101 clothing, temperature and 22
age-grading calculators 91-92 coaches, finding 97-99
age groupings 7 Cohen, Susan Zwerling 4
aging effects Comrades Marathon 9
advantages to performance of 27-33, 100 confidence 31
blood pressure and 13 cool-downs 60-61
body temperature and 13 Cooper River Bridge Run 161
bone and muscle loss and 15-16 Cougar Mountain Trail Run Series 214
brain and 18-19 Crescent City Classic 7
cardiopulmonary function and 13-14 cross country events 8
effects of 12-21 cross-training 58, 175, 177
heart rate and 12 cruise intervals 107, 108t
metabolism and 17
motivation and 21, 100 D .
performance decline 139-140 Daniels’ VO2max and VDOT charts 108t, 113, 196, 219-223
recovery time and 17-21, 100 dehydration 180
respiration rate and 13 Derderian, Tom 4
stress
. on body 16-17 De Reuck, Colleen 4, 171
VO2max and 14-15 discipline 98
weather and environment and 21-22 Dominici, Francesca 98
women and 22-26 Douglas, Scott 47-49
alcohol 33, 175, 178 downhill form 134
A march 51 duathlons 212-213
anemia 24 Dushay, Jody 210
ankle sprains 66
anorexia 24 E
aquarunning 58 eating disorders 22-24
Arbogast, Meghan 215-216 Endless Summer Trail Run Series 214
arm drive 43, 44f Ericsson, K. Anders 31-32
A skip 51 Etzweiler, George 213
even-effort pacing 202
B even pacing 199-202
Barbour, John 20 events, masters running 7-9
barefoot running 47-48 expertise 31-33
Barefoot Running (Douglas) 47
Barry, Kristin 131, 132 F
big-picture calendar 87, 89f fartlek runs
biomechanics. See form, biomechanics of about 108, 108t
blisters 67 hill fartlek 135-136, 135t
blood pressure, and aging 13 fast feet 55
B march 52 fat
BMI (body-mass index) 23, 39 in diet 37, 173
body temperature, and aging 13 types in various oils and spreads 38f
Bolder Boulder 161 female athlete triad 22-23
bone loss, and aging 15-16 1500 meter race 149. See also mile race
Borg, Gunnar 112 5K race
Born to Run (McDougall) 47 about 147
Boston Marathon 4, 5, 7, 173 periodization plan 106f
bounding 54 training plan for 154-155, 154t-157t, 158
Bowerman, Bill 4 flats, racing 198
brain, running and 18-19 flexibility. See also stretching
breathing 45-46 about 71-72
B skip 52 yoga for 58-59, 73, 75
Burfoot, Amby 9-10 foam rollers 60, 175
butt kick 54 foot strike 45
forefoot strike 45
C form, biomechanics of
cadence 45 about 41-42
caffeine 33 analyzing 64-65
calories, burned 17 arm drive 43, 44f
carbohydrate 36-37, 173 breathing 45-46
cardiopulmonary function, and aging 13-14 drills 49-55
carioca 53 foot strike 45
228
Index | 229
O S
overload 105 Samuelson, Joan Benoit 4, 140
overtraining 61 segmenting plans for racing 199-203
self-knowledge 30
P Shaheed, Nolan 151
pain, tracking 90 Shapiro, Felicia 98
Parsi, Carrie 16, 213 Sheehan, George 4
patience 31 shin grab 55
Peachtree Road Race 7, 161 shin splints 69
perceived exertion 109, 112-114, 173-174 shoes
periodization barefoot running 47-48
about 86, 104-105 flats 198
aging and 20 minimalist shoes 48-49, 199
Index | 231
232