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Staying competitive as we hit our golden years.

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I have to say it right off the bat, this isn’t a post about starting running later in life. There’s already some really great information out there regarding that. No need for me to rehash. However, I was recently asked about those who have run for a long time and are now approaching their 50’s and 60’s (and beyond). How can they stay competitive, but adapt to age-related declines in performance? It was a great question, but one I hadn’t really thought a lot about. 

 

Personally, I think we are capable of much more than we think we are.  From my experience, it’s not the ability that holds the person back, but rather things like time and motivation. Those aren’t bad- we just lose interest sometimes. We move on to new challenges, or our priorities change. For those who are running veterans, I put together a list of things that will help you stay competitive and run high quality age equivalent performances. Even if you are a younger runner, take these things to heart. Starting some of these habits now will make the aging process go a lot smoother! 

 

  1. Don’t stop. You know the saying- If you don’t use it, you’ll lose it. The easiest way to maintain your fitness is to not allow yourself to go too far back down the ladder. What I see is that a lot of runners will go by the adage, “if you can’t run faster, you run farther.” By that I mean, if a person loses what they deem to be, their competitive edge, they move up in distance. So, a person who used to race all distances might move up to the half or full marathon just because they can be more competitive there. the declines are not as much. Heck, now people are moving up to the 50 mile, 100 mile, and 24-hour challenges because it becomes a true test of endurance and that can be maintained for decades! Or, they’ll abandon “training” for running because you can go out and run the miles and be competitive in those longer distances. It may not be your wheelhouse anymore, but train, don’t just run. 
  2. To piggyback on that, doing speedwork is key. The beauty of speedwork is that it comes in a lot of forms. This can be fartleks, hills, done on the roads, and spaced out more. We don’t have to hit the track every week. At this stage, a little bit will go a long way. Speed keeps all muscle fibers engaged, keep your running economy higher, keep your VO2 higher, and keep your ability to run at higher percentages of your LT. All these things are important, even if all you do is want to run halves and fulls. You don’t need to do these every week and you can have fun with it. I would encourage you to do dedicated speed segments, but even if you just sprinkle these in along the way, it will be a big help. 
  3. Stay strong. After the age of 30, the average person loses 3-8% of their muscle mass! Yikes!! Once you hit 60, that can be even more. Losing muscle mass is detrimental for a number of reasons. For one, you lose your ability to maintain performance. Second, most people replace that lost muscle with gained fat. Third, metabolism slows. That’s a lot of stuff that can impact you! If you can engage in strength training via core, bodyweight, and basic moves, you can preserve this muscle mass. If you already do these things, then keep at it and think about incorporating heavy lifting like squats and deadlifts. These can help with bone density, too. 
  4. Be flexible. Loss of range of motion will inhibit stride length. Keeping muscles and tendons supple will help reduce the risk of injury. You’ll recover better, and you’ll feel better. I encourage doing either some foam rolling on the achilles, quads, hamstrings and IT band before running or doing a dynamic workout routine. Taking 2-3 minutes before a run can go a long way. It can also help reduce the risk of injury by helping you bridge the gap from going zero to running in a few seconds. 
  5. Spread it out. I encourage a 9-day cycle or an alternator type of setup. If you are going to keep your intensity high (which I think you should), then recovering from that work is key. Now, I feel like if you do the things I have already discussed, you can keep your mileage pretty high. However, giving yourself a couple of days between efforts can go a long way. This also allows you to replace a day a week to cross-train instead. Now, given this- doing fewer workouts per week and potentially fewer miles, then segment length might need to be longer. Instead of a 14-16 week buildup, you might find that you need 18+ weeks to build that fitness level back up. 
  6. Know your numbers. As with any high-level performer, regardless of age, knowing your blood work numbers can help you keep your health optimal. We know as we age that things like calcium are critical for bone mass, but knowing things like iron/ferritin, free testosterone, vitamin d, cortisol, and electrolyte levels can help you stay on top of any potential deficiencies that could occur through heavy training. I encourage quarterly to every 6 months to get your blood work done and have a physician who works with endurance athletes give you the readings. 

 

I have been running and competing for over 25 years. I can’t wait for another 25 years. Sure, the scope of that competition will probably change, but racing is fun. Challenging yourself is awesome. I’m already implementing most of these bullet points and will be implementing them all over the course of the year. I wish you a lifetime of competing! 

 

Luke Humphrey Personal Coaching!

Mental Toughness: Putting our attention on where we focus

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It’s no doubt that being “mentally tough” is something that can improve your performance, but the way I hear runners discuss, it feels like it is something that you either have or you don’t. Personally, I found it a fluid ingredient to my personal performance. I was mentally tough in my outstanding performances, but was mentally weak in most of my bad performances. What does being mentally tough really entail? Is it a trait or is it learned? Those two things are what I want to explore today.

What I have learned is that being mentally tough may not necessarily be about the amount of discomfort you can force yourself to endure, but maybe more about where you direct your focus. I have talked about this in race strategy discussions before- that early on, I don’t want to focus on too much because the more dialed in I had to be early on, the longer I had to maintain that high level of focus. For me, that wasn’t sustainable and I would often fade. Now, while I think my idea was solid in theory, my wording might have been off. I’ll explain more, later. The point is, that I was never any more, or less, mentally tough in good races than bad, but my focus was probably not set on the right cues. The idea is Limited Channel Capacity, or the ability to hold a limited amount of information at one time. Try to hold on to too much, or the wrong things, then there’s no room for what is relevant to the task and we lose performance.

When we look at those we consider mentally tough, they tend to show the following qualities. One, they have the ability to focus on their own performance, despite any outside personal issues. Look at some of the all time greats in sports and how messed up their personal lives were. They possessed the ability to flip that switch and not think about those things while in their sporting activity. Now, in your own case, that might simply mean leaving what happened at the office, well, at the office instead of bringing it to the track workout. If it’s taking up space in your head during the workout, we tend to miss the physical and internal cues of how the workout is going and it can often be a sup par event.

Maintain Focus

Secondly, they have the ability to maintain focus on their own performance after both success and failure. I have seen so many times that people overestimate their potential after one good race. I have also seen as many people completely disregard their ability after one performance.

At the end of the day, it’s a step, or a learning opportunity towards the ultimate goal.

Moving Forward

Third, the ability to recover from the unexpected, uncontrollable, and unusual events. This is good for right now. As we read of new race cancellations every day, I see both sides of the spectrum. I see people pull back and assess and then I see people who seem to be in complete despair while going right to the worst case scenario. How we decide to handle adverse situations says a lot about our mental toughness.

Ignore the noise

Fourth, they have the ability to ignore typical distractions in the performance environment. So, this might mean blocking out the dude who’s breathing like a locomotive engine instead of getting annoyed by it and letting it take up real estate in your head.

Focus on YOU

Fifth, they have the ability to focus on their own performance instead of being concerned with opponents performance.  This is a big one, and I see so often with people who train in groups. I also figuratively lived and died by this with my own teammates.

The common theme here is making sure you are focusing or concentrating on the relevant things to your performance. With that, there are four practical aspects  of concentration. The first is selective attention. During a run a relevant cue to focus on would be your stride, effort, and breathing. Something irrelevant is thinking about where you are going to eat afterwards or the houses along the course. Second, being able to focus during the event or workout. Here it might be having a rough workout and instead of just moving on, allowing it to set the trend of progressively bad workouts and then missing the goal. Third, what is called situational awareness, or taking the cues in your environment and making decisions based on that. In a race, this might be turning the corner and right into a headwind.

How do you handle this?

Fourth, the ability to shift your focus on the demands. You have different types of attentional focus like broad/narrow, external/internal, and even a combination of broad external or narrow internal. If you are running a marathon, then what you focus on at the start of the race should be shifting as the race goes on. Now, the list of things may not change but the priority of these things may change.

For runners, the last area of attentional focus may be better described as associative and dissociative properties. Association is monitoring bodily functions and feelings. Dissociation is dissociating from pain and boredom, usually via music, that is usually prevalent during long distance racing or even beginners running their first 5k (it’s all relevant). The interesting thing is that dissociation is pretty common for those who are more beginners and recreational because it can make the event more pleasant and can actually decrease fatigue and monotony. On the other hand, faster runners tend to associate with themselves so that they can monitor where they are at. The association to the discomfort allows them to push harder despite the discomfort because they already know it’s coming and they’ve already dealt with it in the past.

The above paragraph is what I was referring to when I discussed ‘zoning out’ until it was time to buckle down. Like I said, my wording was probably off, but I believe in my idea. Over my competitive career, I have found that you can’t be in that associative mindset all the time. It’s just not sustainable without burnout. For example, if I approached the easy day the day following a tough workout, then it would only be a matter of time before I was hurt. When I say intensity, I am not talking about running intensity, but mental intensity. I can’t be like “YES! A 10 mile run! GET SOME!” However, we have to get in that mindset for a 10 mile tempo. The same is true for the marathon itself. Early on, we may be in more of a dissociative mindset, just generally taking information. However, as the race goes on, we narrow our focus to more associative measures and disregard more outside information. To be that narrow focused for 2-5 hours can be mentally draining, especially when you take dropping blood sugar into account!

Don’t get distracted!

The last area I wanted to talk about was some of the issues we have with attention because we get distracted easily, especially when tired. There’s really two area of distractions- internal distractions. In this case we tend to think about past events or future events. I think we all relate to these. Past events would maybe go back to a time where you were in the same position (say the 20 mile mark of a marathon) and things went rough in a hurry. Even though you might be a different runner than you were then, by going back to that place we take away from focusing on the right now. The second is thinking about future events. These are “what if” type statements. For example, “what if I get 25 miles and I completely run out of gas?” “What if my side starts hurting?” “What if I cramp?” These all project the future and take away from the right now and the focus that is currently required for the task at hand.

The flipside is external distractions, in the form of visual and audio. A great example of both the visual and audio is Wellesley College at about the 12 mile mark of Boston. It’s in a spot where you grow from being pretty quiet to just a solid roar of screaming women with all kinds of crazy signs that are not fit for family discussion. The first time I ran Boston, I was blown away. I wasn’t expecting it and it just completely got my adrenaline going.

You instantly go from focusing on yourself in relative quiet to a roughly half mile noise tunnel and kaleidoscope.

It makes you do things you may normally not do- like high five and fist pump. While a great pick me up, it shifts your focus away from things that may not really benefit you a few miles up, when you hit the Newton Hills.

What can you do to improve your concentration?

The biggest way is self talk. I don’t recall where I saw it, but I recall seeing a stat that was to the effect of ⅔ of our internal talk was negative self talk. Yikes! We all have done it. We’ve all been critical of a decision made on the fly. Unfortunately, that doesn’t do anything to improve our performance. On the other hand, Instructional self talk and motivational self talk can improve our performance. The basis of these are self explanatory as motivational focuses on motivation for increasing effort and energy. Instruction focuses on technical aspects of the skill (running). Now, instructional self talk seemed to be better at increasing performance while motivational self talk seemed to work better for exercise adherence. So, while the data wasn’t really looking at experience, I immediately wonder if more novice runners go to motivational places where more experienced go with instructional? Considering the trends in association and dissociation, it wouldn’t be a far leap.

The 6 rules for self talk:

  1. Keep it short and sweet (mantra)
  2. Use the first person and present tense
  3. Construct positive phrases
  4. Say your phrases with meaning and attention
  5. Speak kindly to yourself
  6. Repeat phrases often

The second is routine.

We all have morning routines, right? We try to get our kids into a routine. Why? Because it becomes a habit. It becomes automatic. My theory is this- that if we create something habit, we don’t have to overthink it. It’s on our list of cues, but it’s not overemphasized. In other words, what’s in our routine is not overwhelming our Limited Capacity. I feel like one good example is our nutrition and hydration routine for your race. To those who practice their routine regularly during long runs and workouts, they don’t stress about it as much during the race itself. They know how their stomach is going to react. They aren’t concerned with how they are going to store the gels. It’s already been worked out and isn’t requiring extra attention.  On the other hand, I had athletes who talked about what they wanted to do, but never practiced regularly. On race day they were so laser focused on this, that they let that take up too much real estate in their head and didn’t take in any other cues (or they did and got overwhelmed). Even worse, since they didn’t have a routine, as soon as it got difficult, they abandoned the plan and ended up paying the price by bonking. What other routines can you think of that would carry over nicely to performance?

The last one is self monitoring.

It has been shown to improve concentration and performance. Two major areas come to mind for me and that’s food tracking and training logs. The biggest reasons to track are to see patterns, consistency, and to compare to similar days. This is true for either food tracking and training log. The key though is the detail that you are putting into it. For instance, Final Surge syncs to Garmin Connect (and others) to pull data from your watch and populates the appropriate fields. Oftentimes that’s it. The runner offers nothing else, even though there’s only raw data. Why? Well, to them that’s all that’s important.

They are only concerned with the mileage,, pace and that the day was done. If I am a coach, all I see is raw data and that doesn’t mean a whole lot to me.

When I ask an athlete they have to go back and try to sort through that one run 10 days ago with the time between being filled with other runs, work, life, and Netflix Tiger shows. The details get fuzzy. Not only does that hurt a coach’s ability to help, but it also hurts you because we don’t really have anything to compare to later on. If we did the same workout a month later, how do we know if it really went better or worse? The raw data only gives us part of the story. A perfect example would be doing a workout on February 1st here in Michigan and then turning around and doing the same workout on March 1st. On February 1st, you may be in full snowmobile suit with snowshoes on. On March first you could be in shorts and a long sleeve. See where having those details written down may help?

Details help.

They put the story to the headline. I also think that just making it a priority to log in detail cements its importance to you. It’s like wanting to become more organized so you start with simply making your bed every day. One small habit of priority leads to another and another and over time you have completely transformed your mindset, attitude, and physical surroundings.

That final piece really sums it up.

None of these things are massive undertakings. They are small items that often get overlooked, but lay a foundation to changing how we live and how we see ourselves. The fact that they may help us run better is a pretty attractive fringe benefit. The key to all of this is starting small, recognize that it’s going to take time, and you are going to probably catch yourself lapsing. Don’t give up on it. Just right the ship when you see it drifting and stay the course. Over time, I think you’ll notice big changes in a lot of aspects.

 

Luke Humphrey Running Books!

What to train for when past our prime? When is our prime?

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I received an interesting question from an HMM user. Essentially, the athlete asked…

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Updated thoughts on heart rate

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Heart Rate Training - Hansons Coaching

Heart Rate Training – Hansons Coaching

If you’ve read much of anything that I have put out into the internet universe, you’ll know that my position on heart rate training is one of,

“when they start handing out BQs based on heart rate, I will start training people by heart rate.”

I actually stole that line from a conversation I had with Keith at one point. It still rings true to this day! However, the topic is still brought up, along with new fads- eh hem- power meters, lactate threshold detectors, and activity monitors.

What I mean by that is people already use GPS devices as if it’s the holy grail

It comes down to one of those things where I didn’t like using heart rate because to me it was just another variable in making training more complicated. What I mean by that is people already use GPS devices as if it’s the holy grail. Being a slave to another parameter is just another way to limit yourself in a workout. I don’t want them to now be limited in a workout because of their heart rate monitors telling them they are working to hard.

I’ve written a blog post previously on my stance on relying on heart rate that includes the reasons why I’m not a fan for day to day training. You can find that here.

Many of you still use heart rate, and I’m not going to fight anyone on it anymore. What I am going to do is give you my thoughts on what I would observe and how I would practically approach using heart rate in your training.

Heart Rate Training - Hansons Coaching

Heart Rate Training – Hansons Coaching

A great approach to blending gps/hr/learning feel. I came across a great piece referencing legendary Coach Bobby McGee and his use of blending these variables. You can find the piece in The Runners Edge. Essentially, what he does is allows athletes to go by heart rate in the early buildup of their training. There are a couple nice things about this. For instance, think about when you start training for a fall marathon- it’s in the peak of summer, right! You’re just starting training and it’s hot, humid, and difficult to get a bearing on pace. Coach McGee would have runners run a pretty short run (2-3 miles) at goal marathon pace and see what the corresponding heart rate was. He would then set early season workouts to that heart rate, but begin increasing the length of the workouts By monitoring your heart rate you can go by effort and keep yourself in check (see our 5 early pitfalls of training post)

The trick is to not look at it during your run.

The key with what Coach says is that you transition away from focusing on heart rate. As you get into your meat and taters section of training, you go to what matters most-pace. Now, that doesn’t mean you have to abandon tracking your heart rate completely. The trick is to not look at it during your run. Instead, when you log your data, just observe. Track how you ran for workouts, especially under similar conditions, and the corresponding heart rate. The goal would be that the distance would increase while the pace stayed the same and the heart rate decreased. The key though, is that HR wasn’t looked at until AFTER the workout was over. I think one thing to keep in mind too would to try and keep variables similar- like do your workouts that you are comparing on similar loops. Ideally, the weather would be similar to what you will be racing in the closer you approach the race, as well.

Using Heart Rate to determine over training

Besides monitoring effort during a workout, runners use heart rate to determine if they are recovering, or overtraining. The idea is that one, resting heart rate will lower with fitness and increase with over training. The second is that an athlete who is getting fit will have lower heart rates at the same intensity, while an overtrained athlete may have a higher heart rate at the same intensity.

In the first scenario, that appears to be more and more a myth. Most studies appear to show now differences in resting heart rate between fit and overtrained people. What does seem to be of value is a person’s sleeping heart rate. And with all of the new technology out there, this is probably easier to monitor than ever before. If you monitor your sleep, keep an eye on this parameter. An increasing sleeping HR over a period of time may be a good indicator of your training status.

The second observation point is with training heart rates. Most people think that as they gain fitness, their heart rate for a given workout will decrease. While some studies have shown this, others have not. Using this method to dictate if your fitness is on track just isn’t that clear and might not be a reliable observation.

Heart Rate Training - Hansons Coaching

Heart Rate Training – Hansons Coaching

A couple great sources:

Latest Buzzword: Heart Rate Variability (HRV) is the variance in beats of the heart. So, someone with a low HRV might have a heartbeat that goes Beat 1 2 3 Beat 1 2 3 Beat 1 2 3 Beat. Someone with a high HRV might go Beat 1 2 3 Beat 1 2 Beat 1 2 3 4 Beat 1 2 3 Beat 1 2 3 Beat 1 2 and on and on. They don’t have a heartbeat that is like clockwork. I remember in a physiology lab and the student freaked out. They thought I had a messed up heart!

A trend downwards can indicate the approach to becoming overtrained.

The idea though is that a person with a high HRV is very fit and people will use it to monitor their recovery or if they are gaining fitness. This isn’t a measure that is a one and done type of process. In fact, it’s something that you really need a lot of data points to find anything useful with. You’d really monitor several times a week and graph the trends. In general, a trend upwards is good. A trend downwards can indicate the approach to becoming overtrained. The only problem is, that these trends don’t always indicate one or the other.

Here’s (Info-graph / Article ).

Monitoring your HRV has been shown to dictate what kind of training will suit you better…

To me it’s simply an observation point that you use to piece together what your entire training looks like and then use all those pieces to help forge a decision in your training. Some information I did find interesting. Monitoring your HRV has been shown to dictate what kind of training will suit you better (high volume or high intensity) A person with a high HRV may be better suited for high intensity training, while a low HRV person may respond well to a high volume training program.

HOWEVER, nothing was said about how much they improved and in what distance. What I mean is, will that work for a 5k through a marathon training plan or just shorter racing distances. Also, does it work with new runners through elite runners, as this study just looked at recreational runners. (Article). It is all interesting, but I think there’s a long way to go. And again, I think it’s something you look at over a long period of time and use it as one piece of information, not the only information.

In the end though, they still only hand out BQ’s based on running a certain pace and not keeping your heart rate in a certain zone.

Measuring your HRV is getting easier and easier as a quick app store search reveals several different applications. I recommend in bed right when you get up. If you monitor your sleep, you might already have that data. To me, that’s even better. While I am still not a heart rate using coach, I am slowly believing there’s a place for both worlds to exist. In the end though, they still only hand out BQ’s based on running a certain pace and not keeping your heart rate in a certain zone.

Luke Humphrey Personal Coaching!

2014 Chicago Marathon

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Where do I start? Maybe with a unified slap in the face from all my athletes that I tell to be conservative in the first half!

High Expectations:

I ran the Houston Marathon in January after barely surviving the worst winter in recorded history of the universe. The result was a very respectable 2:16:34, a Olympic Trials qualifier and a new lease on my career. Since January, I had been healthy, run some decent times, and felt able to take on a challenge for a big fall marathon.

The training segment itself went very well. It was the most consistent segment I had had in a long time. For instance, my average weekly mileage was about 95 miles per week for the 12 weeks leading into Houston. The 12 weeks leading up to Chicago was about 115 miles per week, on average. I was hitting workouts that I hadn’t in a long time. So, I thought I was really ready. In retrospect, I was ready to vastly improve upon the 2:16:30 I had run in January.

 

The race itself:

At the end of the day, I was simply out too hard. I just don’t know if I was ready to run 5:03-5:05 pace yesterday. However, looking at results, I don’t know how different I could have played it. The group I was with was 1:06:49 (I probably should have been 1:07:15-1:07:30). However, looking at results, I had the group I was with, or be at 1:08 something. That would have been slower than my first half at Houston. The last thing I really wanted was to be in no man’s land for 23 miles. I’ve done that enough to know that it is miserable, especially if you are fighting the wind.

The second half was brutal. I don’t know if I truly hit the wall, because I was still coherent. I just couldn’t move my legs. And after seeing my pace fade, mile after mile, I just think the motivation was slowly fading along with it. It was plain old, TOUGH. The end result was a 2:18:13 and a tough day at the office.

While disheartened, like we all are after a tough one, I still wanted to find the takeaways of this experience. So, here you go:

 

My takeaways:

  • You have to be conservative when riding the fine line of trying to run a great race
  • If you want to hit a home run, you have to know that there’s an increased chance of striking out
  • The fitness you gain from being consistent for a very long time (more than just one segment) is crucial to making big jumps in performance
  • Be patient and have faith in what you are doing. If you don’t believe in what you are doing, you’ll never be successful.

 

I made a somewhat calculated risk and it didn’t work out. In hind site I should have done things a little differently. However, I do think that all the advancements I made in training this segment will only be beneficial the next time around. And, you know, sometimes you just need a good reminder of how not to do things. They are painful lessons to be reminded, but so very valuable!

 

What l wanted to add yesterday: Why despite good training, I wasn’t quite ready:

One thing I wanted to discuss with all of you yesterday was why I probably wasn’t quite ready to run what I set out to.

 

  • Long runs: when I’m really fit, I’ll be able to get close to 1:50-1:52 for 20 miles. The same type of effort was about 1:55 for this segment. When we had hard miles at the end, I struggled. That was a big sign that the strength wasn’t quite there yet.
  • So, my general endurance was good, but the strength wasn’t really where it should have been. To me it does really make sense after looking back.
  • For instance, I finally could handle 120+ miles per week on a consistent basis for the first time since the last Olympic trials. For me, that’s a big deal. Basically it means I’ve had 3 years of reduced mileage and consistent training. I simply had lost a little bit of those gains I had worked for over the years. Not much at all, but enough to have a pretty decent impact. It seems silly now to think that it’s all going to come back in a 12 week segment. Now, if I can do that a couple more times I think that I would be right there again.
  • Goal MP never really felt comfortable. It always felt that I was right on that edge. If I would have backed it down to 5:08-5:10/mile, I would have felt much better and I think something around 2:15:30 would have been much more reasonable.
  • Again, I truly think that another segment backing up this segment will maybe not make 5:03 pace feel good, but 5:05 pace would feel a lot more comfortable. Another consistent year and 5:03 pace seems more reasonable.

 

 

 

HCS Total Leg Circuit

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Caffeine: Diuretic?

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For those who drink caffinated drinks and use caffeine tablets during the marathon:http://www.plosone.org/article/info:doi%2F10.1371%2Fjournal.pone.0084154

The primary finding is that if you are a caffeine user, your urine production is not higher and drinking coffee, as an example, can actually still count as part of your hydration strategy. Of course, this means using moderation.