Recommendations for speed training for the older, rounder, slower?

[getnthinr]

I'm looking for advice and hoping you can share your tips for success with me.

I had a discouraging 16-miler yesterday and am looking for non-injuring tips for increasing speed when you're... um... older, rounder, and slower. In fact, I'm betting a lot of folks have this same question (even the younger, not as round ones who are just beginning their training).


My training run wasn't awful -- and in fact went pretty much as I'd predicted. I was strong for the first 14 miles and then ran out of gas. I managed to keep up (struggling) until right at 15 miles, then fell waaaaay off my Galloway group's pace during the last mile. I don't know how to get stronger on longer distances without doing longer and longer mileage during the week (in addition to my long "run") -- and I'm fearful that I'll end up injured if I try that. Any suggestions? Weight loss is a pretty obvious start. What about interval training? How does that work when you're not all that fast -- I mean, how do you determine your goal "speed interval" pace? I am pretty confident it will work itself out before Disney -- but unfortunately I have a pace group to keep up with in the meantime (and I'm actually supposed to be a group leader! <Awkward!> )

All ideas are appreciated.

 

[syko]

Wendy I found this, I thought it might be of some use.:

Slowly Increase Time and Intensity
As you age, you may find that you need to ramp up your training more gradually than when you were younger. If you are new to running, you may find that you need to begin a running program by alternating 30 seconds of running with 3 minutes of walking for a 20-minute session. Over time you will slowly increase the amount of time running and decrease the time spent walking. This slow transition will help prevent injuries and build strength and endurance in the muscles.

If you are taking up running later in life, you may find that it doesn't come easily. Keep in mind that you are doing this for fun, for health and, most of all, because it's a great, efficient way to get fit. You don't need to be competitive to get health benefits from running, so take it easy and have fun with it.

You may be more prone to joint injuries as you get older, so if you notice any pain in the joints during a run, stop and walk. You might need to be a bit more forgiving and flexible if you are an older runner. Keep in mind that you can alternate running days with another low-impact exercise, such as swimming and biking, and still be able to maintain a bit of running. In fact, it's unlikely that you will want to run every single day, so find an alternate exercise that you enjoy.

Rest and recovery is important for every athlete, but as we age, rest is even more critical to injury prevention and performance gains. You may find that instead of one recovery day after a hard-training run, you may need two days to completely recover. One way to determine recovery is to take your resting pulse each morning before you get out of bed. If your morning heart rate is higher than this average, especially after a difficult run, you may not be fully recovered. Take another day off or just do an easy workout for the day until your heart rate returns to your baseline.

It's critical for older runners to have one high-intensity workout each week. You need to work at about 80% of your maximum heart rate during this workout. This can be done in an interval-training format of 60 to 90 second intervals of sprinting, separated by 5 minutes of easy jogging for recovery.

Maintaining muscle strength can help maintain running speed as we age. All it takes is one to two 30 minute weight-training sessions per week, to keep muscles strong. Include both upper- and- lower-body exercises, and lift weights that are 60 percent of your one rep maximum.

In general, as we grow older, we experience a decrease in strength, balance and coordination. A simple balance-training exercise can help you stay agile and help prevent injury while running.

As you age, your thirst mechanism becomes less acute and you may not feel as thirsty. One easy way to tell if you are getting enough fluid is to make sure your urine is a light color and not dark or concentrated.

To limit the chance of injury from ankle sprains, try to train on a smooth and forgiving surface. You'll want to baby your joints and muscles and limit any chance for falls or twisted ankles.

It's helpful for older runners to change their training goals. Consider tracking your training in minutes rather than mileage. For example, set up your training to look like this:
•Day 1 - 20 minute weight training
•Day 2 - 30 minute easy run or rest day
•Day 3 - 45 minute cross training
•Day 4 - 30 minute weight training
•Day 5 - 30 minute interval workout
•Day 6 - rest day
•Day 7 - 90 minute jog - slow pace

Older runners have the advantage of experience. You won't need to train as hard or long if you train wisely. Learn how to use the above tips to your advantage, and you will be able to enjoy running as much as when you were 20.

 

[disneyrunningnut]

I know it sounds crazy but you don't get faster by running faster. You get faster by building your aerobic base and improving running economy. Slow down and run more during the week. To get better at running you have to run. If you are building mileage you need to decrease intensity by running slower and not doing any speedwork. Speedwork is for fine tuning after you have your aerobic base established. Think about a tube of toothpaste. The last little bit that you have to work hard at to get out of the tube is like speed training. The best advice I have heard from years ago is simple, but not easy Run thousands of miles over many years.

David

 

[getnthinr]

Thanks, Syko and David! I've been doing this long enough to know I'll probably finish the Goofy within the time limit, but I'm always looking for ways to improve without injury -- and lately I've had particularly bad luck with my experiments! I love the influx of new ideas.

 

[hoosmi]

Hey Wendy-

I tried throwing in some "speedwork" in preparation for a 5k this summer. Instead of running full out for a certain time, I did more hill speedwork- you find a hill and run up for about 8-10 seconds at a fast pace, walk down, and repeat about 5 times. The schedule I was using called for it maybe once a week (and sometimes I couldn't bear to do it). It was from a book called Running Faster by Brad Hudson. At the same time, the schedule called for more easy miles. So, I did get a bit faster, but it may have been the additional miles, not the hills? If you want the book, I can send it to you.

You can find pacing info on the mcmillan site- use the running calculator to plug in times and it will give you all sorts of information about intervals and pacing. I should warn you- it also tells you equivalent performances- a 5k at this time would equal a 1/2 marathon at this time... I tend to fall into the trap of wanting to be a little faster and then try to up my pace and then end up mildly injured.

I actually wandered into signing up for a sprint tri for Labor Day weekend. We were going to Disney anyway and it's at FW where we are staying. It's forced me to finally start cross-training. I've really enjoyed swimming and biking, and never thought I would. I'm going into the tri way under-prepared and may never do another one, but I think I might try the FIRST system this year. AND, I ran over 100 miles in June and didn't lose one pound, but I've lost 3 pounds in 3 weeks of cross-training!! Not a ton, but every pound is one less pound I have to drag along with me!

Finally, aren't you in NC? Isn't it miserably hot and humid? Be proud that you went into a run thinking it was going to stink, and then stuck it out! I'm so incredibly tired of the weather- I did 3 soggy miles today at a slow pace. I would never, ever have made it out the door if I thought I was going 16!

Jen in GA

 

[wtpclc]

Wendy - You may just have ahad a bad run. MfM describes how to judge your intensity for tempo runs (intervals). You may want to check that out.

 

[getnthinr]

Jen in GA, I'm fascinated by the "hill speedwork" -- I've never heard of that before. I mean, I've done hills and played at speedwork (I say that because I didn't really know what I was doing), but never combined the two. I'll look for the book in my local library system. And what is the Mcmillian site?

Yes, I'm in NC -- and yes, it was hot and muggy even though we started at 5AM!!! But I'm still a little frustrated that I'm not improving at the rate I think I should. It may just be a lesson in humility as I see some longtime racing companions of mine succeeding while I am faltering. Which reminds me of that part of Max Ehrmann's Desiderata that says "If you compare yourself with others, you may become vain and bitter, for always there will be greater and lesser persons than yourself." We need to run our own races.

And Carrie, thanks for the MfM tip. I have that book but read it so long ago I'd forgotten it mentioned anything about tempos! <forehead smack>

 

[hoosmi]

Hey Wendy-

I'd never done hill speedwork either, but he talks about basically making you stronger. I thought it was sort of helpful, and I didn't get hurt running in bursts of 8-10 seconds. If you want my copy of the book, it's no problem!

McMillan's site is mcmillanrunning.com. Look towards the top right for the running calculator.

And really don't underestimate the heat and humidity. Check out this cheery information from Running Times Magazine:

Heffner recalls the "Rule of 152" that Dr. Robert Patton taught him in his graduate studies at North Texas State University. When the air temperature and humidity added together top 152, athletes should be cautious. "My professor said nearly all heat stroke deaths occurred above this level. The humidity is what trips people up."

I'm forever using that rule to gauge if I'm miserable because it's truly horrible outside or if I'm being lazy. Right now it's 90 degrees and the humidity is 63%- so 153. Not great. But, I've found that mornings are MUCH worse. The temp may be 75 or so, but the humidity can be 85% easily- 160. I changed my running time from lunch to morning thinking it would help- not!!

(Another way to know if it's too hot? All the mean dogs in my neighborhood disappear- they don't even bark! )

Jen in GA

 

[ksoehrlein]

When the air temperature and humidity added together top 152, athletes should be cautious.

Here in humid Alabama, one of our Team in Training coaches goes by the rule of 160 instead -- probably because almost all of our runs are over 152! It does help to bear this in mind when I'm tempted to beat myself up about a crummy run.

 

[Cindylou]

Wendy,

I firmly believe that long slow runs make for long slow runners. Incorporating some kind of speed work should really help your runs. Even if it's once every other week use one of your workouts to concentrate on increasing your speed.

Try something like 1 mile warm up at an easy pace 1/4 mile at a pace 10 to 15 seconds/mile faster than your 5K race pace, 2 min easy running, another 1/4 mile at 5K then 1 mile cool down at an easy pace. Each week (or every other) you could add another 1/4 mile or two. Once you are up to 6 of them then switch to running 1/2 mile repeats at your 5K pace. Then 3/4 or 1 mile at your 10K pace. If you gradually work this into your training all the while paying attention to how your body feels. It's OK to be a little sore afterwards, but if it totally wipes you out then ease up a bit on pace or number of repeats.

Another workout I love is to change up your long run every other week. If your LR was 16 this week, then next week do 14, with the first 7 at a very slow relaxed pace. For each of the next 7 miles try to pick up the pace by 10-15 seconds per mile until the last mile you're running close to your 1/2 marathon race pace.

Don't let one run get you discouraged. It really could have just been a bad run with no real explanation. We all have them. Just stay with your training.

Cindy

 

[BamaEd1]

I think everyone is giving stellar advice. I will add one thing that I read yesterday on Runnersworld.com . It was in the blog that appears on the left. They were talking about Kara Goucher's new training method which, when simplified, can be summed up in 2 words; Run Hard. Check it out and it may give you the same new perspective that it gave me. I ran this morning without any technology (watch, hrm, iPod) for the first time in a long time, pushed it and loved it. I will not be a minimalist all of the time, but I will be a "caveman" a little bit!

 

[getnthinr]

Thanks, Cindy and Ed! You guys have all been so generous with your advice! Thanks so much!

 

[Tiger Lily 03]

You don't think it was something to chalk up to the heat? It could be just that too.

All things suggested are good ideas and a way to change up the training routine. Maybe you just need to give yourself a chang-up if your body is getting used to the same routine. Changing the routine a bit is a good idea.

You need those LRs in order to build muscle memory of distance over time as you are aware.

Mid week I follow Bingham plan and train for time not distance and try to make the time quality, focusing on form and working a bit faster, as I'm able, trying to improve walking/running strength.

I'm hoping you get in some general strength training. If not, you need that for sure. Strength and stretch work. Now that we will be approaching the official training portion for WDW, the strength training may take a bit of a step back as the mileage increases. Since you've got a good mileage base you can determine if you need to increase your strength training these few weeks at the beginning of the WDW training weeks.

Add some, not a lot, of very basic plyometric exercise. Be careful to not over train with these. The youngsters will be doing more than us oldsters and they will have probably other exercise versions of the same burst of muscle use.

Some examples might include: Squat thrusts, both feet jumping up on a raised step, the step could be only a couple inches curb height as opposed to a real step or simply squat and jump high both feet. Walk forward doing lunges being extra careful to not put your knee over your toes in any step ever. Skip aiming as high upward as you can include arm swings upward to get height. Run while lifting knees as high as you can then run trying to kick your butt.

Speed work or hill work as recommended can be considered a version of plyometric training. That would not be every week.

 

[chimera]

Heffner recalls the "Rule of 152" that Dr. Robert Patton taught him in his graduate studies at North Texas State University. When the air temperature and humidity added together top 152, athletes should be cautious. "My professor said nearly all heat stroke deaths occurred above this level. The humidity is what trips people up."

I'm forever using that rule to gauge if I'm miserable because it's truly horrible outside or if I'm being lazy. Right now it's 90 degrees and the humidity is 63%- so 153. Not great. But, I've found that mornings are MUCH worse. The temp may be 75 or so, but the humidity can be 85% easily- 160. I changed my running time from lunch to morning thinking it would help- not!!

(Another way to know if it's too hot? All the mean dogs in my neighborhood disappear- they don't even bark! )

Jen in GA

Most interesting. I've lived down here all my life and never gave a thought to the heat/humidity til I started running. This year seems particularly awful. I have actually been wondering at what level is it seriously too dangerous to run outside. We probably won't start seeing lower humidity until Oct.

I've just been taking it slow and walking as much as I need. I've even thought of running at the Y on Sat mornings but not sure I can truly stand the TM that long.

Wendy...what's the rest of your weekly training like? I seriously underestimated the need for the SR during the week when I was training for the full.