Runners never get tired of thinking about running. Who, what, where, when, why & how are only starting places. What to eat before and after. What time of day. Which road or route. Which shoes are best. How far is today's run. How to balance running with other activities like biking and hiking. Most of these are quick-thinks for me. I've been thinking about them for a long time and don't have to dwell much on them. However, lately there have been some thoughts that require more attention.
RUNNING AND GETTING OLDER
Last summer as I headed out for a bike ride on a favorite road, I was met by two old men runners. Old meaning older than me. Clearly they'd been running for awhile that day. One of them was still looking strong and comfortable; the other looked stiff, slow, and uncomfortable. I saw my future running self, and asked "When do I give myself permission to stop running?" The immediate answer, of course, "NOT YET!" However, there's a physical reality to getting older, and I'm in that window for running. Every runner has to answer it for themself. If someone wants to hobble out some miles until they drop dead, more power to them. There is a mental part to running -call it addiction, OCD, not knowing when to quit-that's difficult to reconcile with getting older from the get go. I've been running since I was 17. I was never competitive, even with myself. I kept my distances short-three miles has been my base run for decades. The few races I've run in were at the fun run level. I've never had any coaching. I was, as I am, persistent and consistent. And there's no doubt in my mind that running consistently literally kept me alive through the years of high-stress dispatching. So to consider phasing out running is a major paradigm shift. My second reaction after I saw the old men was to take the easy way out: I gave it a number. A still distant number. I chose 75. Years. Yes, I'd switch from running to walking on my 75th birthday. Then Covid-19 came and long-term planning of this nature didn't amuse me any longer. So my thinking has shifted to how I can keep running as long as I can. All of this is with the full knowledge that anything, not just Covid-19, can happen at any time and any plans are out the window. I'm fine with that. I just like to have a plan.
I've done some research about running as a senior. Here are the top 5 recommendations, in ascending order:
#5. Consider supplementation for joint pain, inflammation and recovery. This is off and on for me. I've done various supplementation for years, and don't tend to notice any difference. I'm in an off-cycle right now, but it's not entirely eliminated.
#4. Do a little bit of speed work. Fast, or even faster, has never been in my running vocabulary. However, I read that a little bit of speed work can help keep the muscles from becoming habituated, so I decided to add a little bit. Speed work has its own vocabulary in running: strides, surges, intervals, tempo runs, fartlek, timed splits. I chose kindergarten speed work. It's called pickups. After running long enough to be thoroughly warmed up, choose a tree or rock or some landmark not too far in the distance and run a little faster-pick up your pace- 'til you get there. Then go back to your normal pace. Repeat as desired. My runs are out-and-back, and the roads I run on have the convenience of utility Blue Stake markers at ~regular intervals. Once a week I run out, getting plenty warmed up. As I run back, I use the Blue Stakes to alternate between Pickups and Normal pace. It's fun, and taxes me just enough.
# 3. Cross train. I rotate running with hiking and biking in the summer. Winter has been running and swimming. As my swimming is at an indoor facility, it isn't too likely this winter with Covid-19 still about. I'll come up with some alternatives.
# 2. Do strength and flexibility training. I worked with Dr. Wes, sports chiropractor, physiotherapist and trainer, for about 6 years of strength training before Covid-19. I'm persistent and consistent. Yoga is my flexibility work. Not quite as persistent or consistent, but making headway.
#1. Recover more-more rest, more days off. My major, major challenge. More rest and days off means less of something I don't want to give up. Less running, less hiking, less biking, less swimming? In addition, less = lazy in my not-entirely-balanced way of reacting to days off. So far, I schedule one day off per week. I take additional days off if I find myself fatigued. If I was being realistic, I'd schedule two days off. I'm not and I haven't. But I should and I know it.
FALL RUNNING
Since I enjoyed the Summer Running Series so much, I've decided to do a fall running series. Different paramaters. First, not as many runs. I've decided on four. Next, though 3 miles has been my base daily mileage for decades, I've decided strictly for the purposes of this series, to do a little additional training and make them four miles. They can be completed anytime in the fall, from September 22 to December 21. The plan is for early fall. By now you know my love of alliteration..have you spotted it? Yes, I'm calling this series the Fall Four Fours, or F³. Yes, I chose four runs of four miles in the fall to accomplish this alliteration!!!! I can't help myself!
TOO MUCH IS TOO MUCH
Relative to my #1 challenge: I started the weekly runs with pickups at the beginning of summer. They are definitely harder days for me. I've started adding extra distance to one weekly run to train for F³. They are definitely harder days for me. Though I mentioned a 3 mile distance as my base run, I haven't actually been able to consistently run three miles for every run for some time because of various injuries. After I finished up the Summer Running Series, I decided I'd get all my runs back up to 3 miles. And that's where fatigue stepped in and said "not a good idea". The extra running on top of weekly bike rides and hiking caused me to become very over-tired and I had to take some extra days off (aka be lazy). I give myself permission to get all my runs back up to three miles after F³ is completed.
MY CURRENT SCHEDULE
Sunday: Bike 10 miles.
Monday: Run 2.5 miles; strength workout.
Tuesday: Training run for F³: >3 miles, <4 miles.
Wednesday: Run 2.5 miles; strength workout
Thursday: Hike 6 miles.
Friday: REST.
Saturday: Run 2.5 miles with pickups; strength workout.
I know when to stop.
I know when to let things go.
I know when to move on.
But "I know" is different from "I can".
------Various
No comments:
Post a Comment