Category Archives: Training Strategies

Since starting my blog in 2015, I’ve harped on the importance of regular weightlifting and alternative aerobic exercise, which for me has been deep water running and StairMaster.  I call these running equivalents, or REQs.  Along with generally running four and sometimes five days a week, the weights and REQs have seemed a good balance to keep in reasonable racing shape and though slowing with age, feeling spry enough. Then along came COVID-19, shutting down every gym and pool for the foreseeable future.  As luck would have it, the day things closed down I tweaked a hamstring.  Not badly, but enough to affect my stride and really slow me down.  It’s been three weeks and I still feel stiff as a board the first couple of miles running, never really loosing up.  The fix for something like this the past years has been hitting the pool, StairMaster and a variety of leg weights and stretches to allow the hamstring, calf, quad, or whatever is troubled to settle.  So why are weights and REQs so effective?  One, they allow for a full range of motion, lubricate the joints, and get the blood flowing to the injured parts.  Two, they stretch the … Continue reading →

It’s now January 2nd and I closed out my 2019 training log.  This may seem over-the-top to many, but I keep a daily log of all my training, I then total things up each month and compile it for the year.  I have over 25 years of these logs.  What I track has evolved but over the past 15 years I’ve consistently logged running miles and running equivalents (mostly water running and StairMaster) and whether I’ve lifted weights or done form drills.  At the end of the month I total all this up along with number of races run, total racing distance, and average weight based upon 10-12 weigh-ins per month.  It’s an Excel spreadsheet that both records past activity and projects to the end of the year.  Excel calculates the average and median for all the categories for the prior three and 15 years and I compare that to the current year.   It’s really not that much work to keep this up and it’s great for looking back.   It’s also functions as a roadmap — I plan for the upcoming year by month and update it based on actual monthly totals.  As much time as I spend working … Continue reading →

Competitive runners are planners.  We have our training schedules and race calendars and organize busy days and weeks around running.  Some plan a week ahead; some months or even a year out.  And there’s a huge range in terms of depth and detail in that planning.  I have seen planning logs by day for an entire month (mine included!), weekly targets for mileage and quality, and more basic monthly and bi-monthly goals.   Why do we do this? Presumably it’s because we value the payback: feeling good when we run and the ability to race well.  We prioritize our travel to accommodate races. Bottom line, running is part of our psyche and social fabric.  So, we make space for it and all that entails. But what happens when those plans go awry?  Sometimes for small things; other times big things.  With injury, we might at first be mired in disappointment, and perhaps that is a necessary form of grieving about missing a key race or races.  But eventually it’s important to reset the table and create new plans. My latest bout with this happened recently when a mile into a 5K race, I felt a sudden pull in my left … Continue reading →

Webster’s defines a gatekeeper as “one who controls access.”  And in a sense, this is what our gait does.  Regardless of whether we are running or walking it determines how we move through our day.  Several things come to mind when looking at gait: To walk or run we engage the entirety of our lower kinetic chain, from the hips to our tippy-toes. The muscles, ligaments, tendons, and joints in that chain are intricately designed to do certain things and if those elements are not functioning properly, our gait is compromised. Gait deteriorates with age.  However, vigilance can allow us to forestall many common effects and even partially reverse some of what may have taken hold.  First, let’s underscore the importance of gait.  A. E. Patla, a reknown researcher in gait, notes “nothing epitomizes a level of independence and our perception of a good quality of life more than the ability to travel independently under our own power from one place to another.” Aside from our ability to think, being mobile is arguably the most joyful thing we do.  It’s a rare person who has not been laid up for a time.  We go stir crazy!  And can’t wait to … Continue reading →

Growing up I liked playing Monopoly. Most everyone wanted to buy Boardwalk, Park Place and the expensive properties hoping to put houses and a hotel on them. And collect big $ when someone landed on them. But I also liked Water Works, one of the utilities. The payback was decent – averaging about $28 and up to $48 rent (based on a roll of the dice) on a $150 investment. Chances were in the course of a couple of trips around the board someone would land there. Nothing fancy, but a dependable return. And that is what deep water running offers to runners. I was reminded of this twice in the past two weeks. The first time I had gone for a fairly hard run in the cold rain.  Came back to the gym, warmed up and thoroughly stretched, planning on a hard track workout the next day.  But that night I didn’t sleep well and woke up with some back pain.  It seemed wise to delay the track workout a day.  So I headed to the gym and since the pool schedule didn’t allow for a water run, I jumped on the StairMaster.  If anything, that made things worse … Continue reading →

I wrote a blog post in 2015 entitled the Art of Recovery.  The gist of that post was to run slow, really slow, a couple days a week and particularly after a race.  Well enough, but there’s a whole lot more to consider.  Also, that post was not specifically geared to masters runners whereas this one is.  I’m drawing some points made by Peter Reaburn in his comprehensive book, The Masters Athlete. The main purpose of recovery is to avoid injury.  As masters runners, we are particularly vulnerable to injury after races or an extremely intense workout or series of workouts.  For a 5K, the recovery period is three to five days, for a half marathon a couple weeks, and several weeks for a marathon.  Research suggests one day of recovery for every mile raced.  However, this assumes the following: Assuming there are no red flags flying from these four points (please be honest with yourselves on each point), then we have to look at our weekly training schedule to make sure we’re not training too hard or long or competing too often.  Specifically with respect to recovery, racing puts stress on various systems.  There is an emotional and hormonal … Continue reading →