Glover addresses the Masters Runner specifically in his books, "The Runner's Handbook" and "The Competitive Runner's Handbook." Both books are very extensive and excellent training guides.
"The Runner's Handbook" was originally published in 1978 and updated in 1985 and 1996. I have the 1996 edition. It covers mostly fundamental stuff, but over a wide range of running and running-related topics and is mostly oriented to the basic beginning runner and those running primarily for fitness and recreation. It touches very briefly on training for racing (60 pages) and an introduction to speed training (10 pages.) It does include a "Masters Runner" chapter that is mostly oriented to the beginning masters runner, but has a lot of fundamental stuff that applies to masters runners of all levels. In it, Glover says the following, "According to Dr. George Sheehan, the famous doctor-runner-author, the principles of running are no different if you are a fifty-, sixty, or seventy-year-old runner than they are for world-class runners in their twenties. Stress is applied, time is taken for the body to adapt, then a little more stress is applied. 'What differs as we age,' said Dr. Sheehan, 'is the amount of stress the body can accept and the time your body requires to adapt. You have to listen to your body. You may not be able to do the same number of miles you did at age 50 when you are age 60. But you may be able to run for the same number of minutes.'" He then goes on to talk about allowing more time for an older body to develop, more recovery from hard sessions, and increased emphasis on stretching to help combat reduced flexibility as we age.
"The Competitive Runner's Handbook" was originally published in 1983 and updated in 1988 and 1999. I started with the 1983 edition, but tossed it when the 1988 edition was published as "The New Competitive Runner's Handbook." The word "New" was then dropped from the title of the 1999 edition. I now have the 1988 and 1999 editions.
This book isn't just for the advanced, fast runner. It's great for runners of all levels of capability who seek to become better racers. It includes chapters dedicated to training for 5k, 10k, half marathon and marathon races. The "Masters Competitor" chapter gets into the effects of aging on performance. In it, he does say, "Tempo runs are beneficial since lactate threshold, according to some research, responds better to training for masters runners than other performance variables." However, he doesn't stop with threshold training. He says, "Research by exercise physiologist Michael Pollock at the University of Florida with a group of highly fit masters runners showed only a minimal loss in aerobic capacity over a ten-year period for those who maintained regular quality training and raced frequently." He also gets into the loss with age of fast-twitch muscle fibers and stride length, which is mostly due to reduced flexibility and is the biggest factor in pace reduction. For the former, he says, "Speed training (or at least brisk runs), racing on a regular basis, and weight training minimize the loss of precious fast-twitch fibers and maintain coordination." For stride length, he says, "Fast intervals, hill training, strength training, speed drills, and stretching for the hamstrings and quadriceps are all important factors in minimizing the loss of stride length with aging."
So, Glover is basically recommending that the masters runner continue a balanced program that includes all elements of training, but at a lower level of intensity (mileage, pace and quantity of hard effort) and more allowance for recovery time between hard sessions, since we are more susceptible to injury.
The "Masters Competitor" chapter also has tables of "Age-adjusted Race Time Factors" and Age-graded Race Time Standards "for distances of 5k, 5m/8k, 10k, 10m, 20k, 1/2 mar, and marathon. The first set of tables gives decimal fractions to express the rate of decline based on age as compared with world records by an open-class runner of 20-34 years of age. The latter tables correspond to world record times when the table was compiled adjusted for age. It can be used to compare your actual race performance against a "world class standard" for your age.
I would strongly recommend that you get "The Competitive Runner's Handbook." I've used it as my training bible since shortly after I started running at age 44. BTW, I just noticed that he also mentions his "Masters Runner's Handbook" in the Masters Competitor chapter. I didn't know there was such a book. I'll have to look for it.
Jim2
Friday, December 3, 1999
Monday, August 9, 1999
Base Training Pace
There are three ways to determine and measure your "base" training pace range, which should be used for all training, except for speed work.
One is to base it on a recent race pace. Your training pace should be 1-2 minutes per mile slower than 10k race pace. That should be well within your aerobic zone. It can vary depending on a several factors, such as weather and how tired/stressed you might be. But, the 1-2 minute range allows for a lot of variation.
The second way is to use a heart rate (HR) monitor. Except for speed work, training runs should be in the range of 65-80% of your max heart rate with 70-75% representing a "base pace", below that an "easy pace" and above it a "brisk pace." Of course, this method means that you have to determine your max HR.
The third way, which is more subjective, is simply how it feels. A measure that can be used is the "talk test." As long as you can carry on a conversation while running, then you are satisfying the criteria of the above two methods. The lower you are in the above ranges, the easier it will be to carry on a conversation. At the upper ends of the ranges (brisk pace), which is a little too fast for daily training, you will have trouble talking in complete sentences, but you should still be able to converse.
Of course, with all three of these methods, the longer the run, the slower the pace will have to be in the base training pace range to satisfy the criteria. If your runs currently meet one or more of these methods, then you are "in the groove" with your training.
Jim2
One is to base it on a recent race pace. Your training pace should be 1-2 minutes per mile slower than 10k race pace. That should be well within your aerobic zone. It can vary depending on a several factors, such as weather and how tired/stressed you might be. But, the 1-2 minute range allows for a lot of variation.
The second way is to use a heart rate (HR) monitor. Except for speed work, training runs should be in the range of 65-80% of your max heart rate with 70-75% representing a "base pace", below that an "easy pace" and above it a "brisk pace." Of course, this method means that you have to determine your max HR.
The third way, which is more subjective, is simply how it feels. A measure that can be used is the "talk test." As long as you can carry on a conversation while running, then you are satisfying the criteria of the above two methods. The lower you are in the above ranges, the easier it will be to carry on a conversation. At the upper ends of the ranges (brisk pace), which is a little too fast for daily training, you will have trouble talking in complete sentences, but you should still be able to converse.
Of course, with all three of these methods, the longer the run, the slower the pace will have to be in the base training pace range to satisfy the criteria. If your runs currently meet one or more of these methods, then you are "in the groove" with your training.
Jim2
Monday, March 1, 1999
Running Form and Mechanics
Generally, I don't believe in tampering too much with one's natural running form because I think drastic changes, which are unnatural for the individual runner, can lead to injuries. However, I do believe that we can do some "fine tuning" to make ourselves more efficient (read, "faster") runners.
I think that those characteristics which are particularly important and can be manipulated with minimum risk of injury are posture, extraneous motion, foot strike, stride length and staying relaxed.
Posture....you hit on the key factor here....running upright. Many runners tend to have a "forward lean" or bending at the waist (as opposed to total body forward tilt used when running uphill), which limits the lungs ability to fully expand and maximize oxygen intake. You can test the effect of a forward lean on the lungs' expansion by deliberately alternating running upright and bending forward slightly at the waist during a run. It's easy to sense the difference in lung expansion ability. I have a tendency to slip into a forward lean, especially when I'm tired....like in the late stages of a race, speed work or long run. To control it, I focus on where I am looking. If I'm staring at the road a short distance in front of me, I know I am leaning forward. I try to keep my eyes looking straight ahead, which forces me to keep my shoulders back and hips forward. I don't know about visualizing a rope around my neck pulling my head upward. It might induce panic. ;-)
Extraneous motion....basically, motion that doesn't contribute to forward movement, is a waste of energy and should be minimized. Mostly, this is vertical "bounce" and excessive arm swing. Bounce not only taxes energy stores, but also tires the leg muscles unnecessarily. Bounce should be limited to bounding....a specific form of strength training. I try to minimize bounce by focusing, again, on my eyes. I visualize the path my eyes travel through space as I run. I want the path to be as close to a straight line as possible. A sawtooth pattern indicates bounce. Arm swing is essential to running, but should be mostly in a fore and aft pattern, which contributes to forward movement. Swinging the arms laterally so that the arms reach or pass mid-chest wastes energy. One trick to control lateral arm movement (and is also used to aid running uphill) is to visualize a rope extending in front of you which you are reaching for with each forward arm swing to grasp and pull yourself forward.
Foot strike....the key here is to avoid over striding. I think that a mid-foot strike directly under or slightly ahead of a runner's center of gravity is ideal. Most of us are heel strikers, which indicates that the foot strikes the ground somewhat ahead of our center of gravity and has a braking effect. Generally, the harder the heel strike, the greater the braking action. Methods to detect and correct over striding that I use are to listen to my foot strike (the harder and louder the foot strike, the greater the over stride) and to "soften" my foot strike by imagining that I'm running on a breakable or harmful surface.
Stride length.....in one way, this relates to foot strike. Some runners try to increase stride length by reaching forward with their feet. Wrong!! It just compounds heel strike and its associated braking effect. It is much better to reach forward with the knees and hips, which forces a stronger push-off from the trailing foot, thus lengthening the stride while keeping the lead foot positioned below your torso for an optimum foot strike.
Relaxation....it seems incongruous to tell a runner to relax when s/he is about to die late in a hard run, but it is probably the most important thing we can do to optimize form and running efficiency. Body tension not only uses energy, it exacerbates all the other "bad habits." Plus, if we are consumed by how badly we feel, it's difficult to focus on the other things we should be paying attention to. The compounded effect can tie you up in knots. I use two techniques, one mental and one physical, to try to stay relaxed when a run gets hard. The mental trick is to simply remind myself that the run is at least 80% over by the time it feels really difficult and that every stride is one more behind me and one less to do. I also try to focus on how much I have left in my tank, rather than how much I have expended and how badly I feel. The physical technique is to concentrate on relaxing my hands and jaw. If they are relaxed, the rest of my body....and mind....follows suit.
So often we tend to forget to pay attention to our running form. We slip unknowingly into bad habits, which then have to be corrected. Your post benefited me. During my run today, I not only composed this reply, but put the things I've discussed into practice and corrected some of my own bad habits. As a result, I ran my usual easy 8 mile run 2 minutes faster and more comfortably than last Thursday. In fact, it was the fastest I've run that route in several years. My pace was only 5 seconds per mile slower than my Azalea Trail 10k race pace last week.
So, I thank you for your reminder.
Jim2
I think that those characteristics which are particularly important and can be manipulated with minimum risk of injury are posture, extraneous motion, foot strike, stride length and staying relaxed.
Posture....you hit on the key factor here....running upright. Many runners tend to have a "forward lean" or bending at the waist (as opposed to total body forward tilt used when running uphill), which limits the lungs ability to fully expand and maximize oxygen intake. You can test the effect of a forward lean on the lungs' expansion by deliberately alternating running upright and bending forward slightly at the waist during a run. It's easy to sense the difference in lung expansion ability. I have a tendency to slip into a forward lean, especially when I'm tired....like in the late stages of a race, speed work or long run. To control it, I focus on where I am looking. If I'm staring at the road a short distance in front of me, I know I am leaning forward. I try to keep my eyes looking straight ahead, which forces me to keep my shoulders back and hips forward. I don't know about visualizing a rope around my neck pulling my head upward. It might induce panic. ;-)
Extraneous motion....basically, motion that doesn't contribute to forward movement, is a waste of energy and should be minimized. Mostly, this is vertical "bounce" and excessive arm swing. Bounce not only taxes energy stores, but also tires the leg muscles unnecessarily. Bounce should be limited to bounding....a specific form of strength training. I try to minimize bounce by focusing, again, on my eyes. I visualize the path my eyes travel through space as I run. I want the path to be as close to a straight line as possible. A sawtooth pattern indicates bounce. Arm swing is essential to running, but should be mostly in a fore and aft pattern, which contributes to forward movement. Swinging the arms laterally so that the arms reach or pass mid-chest wastes energy. One trick to control lateral arm movement (and is also used to aid running uphill) is to visualize a rope extending in front of you which you are reaching for with each forward arm swing to grasp and pull yourself forward.
Foot strike....the key here is to avoid over striding. I think that a mid-foot strike directly under or slightly ahead of a runner's center of gravity is ideal. Most of us are heel strikers, which indicates that the foot strikes the ground somewhat ahead of our center of gravity and has a braking effect. Generally, the harder the heel strike, the greater the braking action. Methods to detect and correct over striding that I use are to listen to my foot strike (the harder and louder the foot strike, the greater the over stride) and to "soften" my foot strike by imagining that I'm running on a breakable or harmful surface.
Stride length.....in one way, this relates to foot strike. Some runners try to increase stride length by reaching forward with their feet. Wrong!! It just compounds heel strike and its associated braking effect. It is much better to reach forward with the knees and hips, which forces a stronger push-off from the trailing foot, thus lengthening the stride while keeping the lead foot positioned below your torso for an optimum foot strike.
Relaxation....it seems incongruous to tell a runner to relax when s/he is about to die late in a hard run, but it is probably the most important thing we can do to optimize form and running efficiency. Body tension not only uses energy, it exacerbates all the other "bad habits." Plus, if we are consumed by how badly we feel, it's difficult to focus on the other things we should be paying attention to. The compounded effect can tie you up in knots. I use two techniques, one mental and one physical, to try to stay relaxed when a run gets hard. The mental trick is to simply remind myself that the run is at least 80% over by the time it feels really difficult and that every stride is one more behind me and one less to do. I also try to focus on how much I have left in my tank, rather than how much I have expended and how badly I feel. The physical technique is to concentrate on relaxing my hands and jaw. If they are relaxed, the rest of my body....and mind....follows suit.
So often we tend to forget to pay attention to our running form. We slip unknowingly into bad habits, which then have to be corrected. Your post benefited me. During my run today, I not only composed this reply, but put the things I've discussed into practice and corrected some of my own bad habits. As a result, I ran my usual easy 8 mile run 2 minutes faster and more comfortably than last Thursday. In fact, it was the fastest I've run that route in several years. My pace was only 5 seconds per mile slower than my Azalea Trail 10k race pace last week.
So, I thank you for your reminder.
Jim2
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