blueollie

Something Bill Rodgers told me….13 years ago…running and age.

Workout notes
Weights only; hip hikes, achilles, back exercises, rotator cuff
pull ups: 5 sets of 10
incline presses: 10 x 135, 3 x 160, 7 x 150 (better), 8 x 145
dumbbell rows: 3 sets of 10 x 65
dumbbell military: 3 sets of 12 x 50 (seated, supported)
abs: 3 sets of 10 each: sit back, twist, crunch, v. crunch.
curls: 3 sets of 10 x 65
pull downs: 3 sets of 10 x 160.

Running Back in 2000, I wrote to Bill Rodgers in their “Ask the Coach” feature. I wondered why my 5K was slowing even though I was doing the same type of training …and my half marathon and marathon were doing ok. The answer: “age”; speed decreases but one’s strength and efficiency were buoyed by doing all of those miles.

I understood that part. But Rodgers said something else: he told me that as I aged, I’d have to pick what was more important to me and focus on that.

I now see what he was getting at. Yesterday, I did a “speed” workout (sans the speed, but I was trying šŸ™‚ ) and today I am sore. I am not sore in the same way one is sore after a long run; this is a bit different. My legs are just glowing with heat….but I am not as stiff as I am after a long run.

But it will be days before I can run hard again; I’ve decided that my next “hard” run will be a McHalfMarathon this Sunday.

Why this matters: if I included regular speed work, I could NOT be doing enough miles to race a marathon.

Yes, I know: some can included speed work in a marathon training program; the elites and competitive runners have to and so do many younger runners, and there may be a few “over 50” runners who do too. But I am not one who can; not yet anyway.

This fall, I’ll focus on the 5K-10K, though I’ll do an occasional half marathon as part of “sort-of” long running, along with regular 10-12 milers for endurance.

May 29, 2013 - Posted by | running, weight training | ,

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