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September 2, 2010
Think of “junk miles” and they don’t inspire. We all have easy run days, though — more days of easy than hard running, in fact.
Why not use easy run days to make the runs more fun, improve concentration, and help your race performances?
Here’s what you do.
Say you plan on running for 50 minutes on an easy run day. Run for 25 minutes in one direction. Turn around to run home; retrace your steps, aiming to run your return trip in 24:00 to 24:30 — 30 seconds to a minute faster than your outward bound run.
Mary Williams has used this “faster back” method consistently for the past 4 weeks. “I just ran a 5K and cut my time down by 30 seconds,” she said. “I haven’t changed my weekly mileage or speed workouts — but I’ve some ‘faster back’ easy runs.”
August 25, 2010
Dedication or consistency in training — no matter what (barring injury, major illness) — is a key to excellence in running (or anything for that matter). Dr. Anders Ericsson of Florida State University has done the research on athletes, chess players, and musicians which confirms that.
While research is validating, concrete, real life examples are the best. Last night four members of the Liberty Athletic Club — Jan Berg, Denise Noland, Mary Kate Shea, and Regina Wright — showed up at practice, the epitome of a “no excuses” approach to training, the ultimate in dedication.
They all work during the day. In Boston we had a soaking northeaster creating bumper to bumper traffic. Coming to practice often takes them an hour (give or take) on a clear day. Caught in “after-work” traffic, they called from their car. Was practice still on and would we wait? Yes and yes.
So they came — after a two-hour commute. And they ran the workout which started with a tough mile.
They’re tough women, 40s to 60s, and they’ll no doubt do very well in the races of their choices.
August 24, 2010
News from Cathy…
Mary Harada ran another American Record time — this time in the 3K — beating the previous existing American Record (W75-79) that stood for 25 years by almost 2 minutes!! The record had been 17:37.2 Mary ran…..
Event 22 W75 3000 Meter Run
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Name Age Team Finals
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1 Harada, Mary W75 West Newbury, MA 15:38.98
It’s been a sizzling summer of racing for Mary with two American Records (1500 & 5k) at the National Masters Outdoor T&F Champs and prior to that, two World Records in the mile. As Mary says, “Got to strike while I am still a “young” 75!”
Congrats Mary! Kick back and relax then chase down those indoor records!
 Mary Harada
August 22, 2010
This week USA Track & Field (USATF) released the results of their Stretch Study. The study examined pre-run stretching not post-run stretching. Their goal was to investigate whether stretching before a run helped prevent injuries.
Around 3,000 runners took part in the study, all were over 13 years old and had to run at least 10 miles a week. The stretchers were asked to perform 3 stretches before their runs – quadriceps, hamstrings and calf/Achilles. They held the stretches for 10 seconds and performed them 3 times on each leg.
They concluded that there is no difference in the risk of injury between those that stretch before a run and those who do not. But not so fast, before you cancel your pre-run stretching routine consider this – those who normally stretched pre-run and were asked not to stretch for the study doubled their risk of injury.
Changing their routine had a negative effect. Ah yes, we are creatures of habit. Alan Roth, Ph.D., who managed the study says, “If you’ve been doing pre-run stretching, it is best to keep doing it”.
Two other factors that impacted the injury rate were weight (higher BMI) and history of chronic injury. Let’s hope they now consider a study on post-run stretching.
Personally I prefer to do a number of warm up exercises rather than stretch before running. These get my blood moving and muscles ready for my workout. I walk for a few minutes, then jog slowly for 10 minutes before picking up the pace. Prior to a race or a speed session I also include four to six strides, 50-100 meters gradually increasing the pace with each one.
As for post-run stretching I’m a believer. If I neglect this my body feels sore and stiff. Plus I enjoy the relaxation of stretching (usually a few hours after my run) and I’m a big fan of yoga.
Here is the link to read more about the USATF Stretch Study.
 Photo by iStock
August 18, 2010
Summer running isn’t over without the Falmouth Road Race. This year the women’s race was won by Wude Ayalew Yimer of Ethiopia in a stunning time of 35:46. Famous American runners topped the age groups, including Colleen De Reuck, 46, who ran 38:10 for 5th place among women overall, and Joan Benoit Samuelson, 53, who captured the 50s division in 41:36, a little more than two and a half minutes ahead of Christine Kennedy, 55.
“It was a terrific day, “ said Sharon Vos, 55, who placed third among the 50s runners in a time of 47:13 – a 6:43 per mile pace. “It’s such a fun race – the crowds are terrific and it’s a race that’s very well organized. They don’t close the roads so that you can warm up beforehand, and now they have ferry service – not just buses – to Woods Hole – so it’s easier to get there.”
Age-group dynamo Marge Bellisle, 55, finished just about 30 seconds behind Sharon — the two are great (and modest!) competitors. “She blew me away this time!” said Marge. “I spotted her as we came out of the woods at 3 miles, only about 10 sec. ahead of me. The gap stayed about the same for 2.5 more miles. But as we rounded the harbor she turned on the rocket boosters and tripled the gap by the end. I had nothing left in me to respond! …That’s my tale of woe!” Not for long is my comment. Marge and Sharon are outstanding runners who’ll leave any open runners wide-eyed.
Sharon said she and her husband, a recreational runner, got into Falmouth through the lottery – and they combined the trip with a vacation (which included Beach to Beacon the week before).
How about it — Falmouth in your vacation next year?!
August 12, 2010
Late summer and fall are great times to train outside and mix up your training with hiking. If you’ve just finished a distance race your stamina will serve you well — you can capitalize on your strength and enjoy the scenery.
Today my husband and I enjoyed a hike in northern New Hampshire — not a major one at just 2,800 feet, but challenging nonetheless. It was gorgeous and a welcome change of pace from running on the roads or trails. We saw, among other things, flumes (gorges with waterfalls), hawks, and even a moose.
If you’re training for a race in the fall, including a three to five hour hike every two weeks or ten days will help your race preparation because it will not only help you build strength but also challenge your balance. If you have any favorite hikes to share, we’d like to hear them.
August 5, 2010
Roundtable Blog: Your Perspective
This is the first “Roundtable Blog” – it’ll appear monthly, with perspectives from three or four women – beginners to elites – on topics related to running.
With the National Masters Outdoor Track and Field Championships now over, this week several masters women – all of whom have either been world masters champions or record holders – kindly offered their views about “rest”. These women – Carmen Troncoso, Coreen Steinbach, and Joy Upshaw-Margerum – were asked for their perspectives on what rest means to them.
Thanks – Carmen, Coreen, and Joy.
Carmen:
What does rest mean to me? Everything. I have always put a lot of weight on resting. Ideally I like to plan the rest as opposed to my body deciding for me. So when I do take a break I can easily come back to shape.
I have always taken a day off/ week, even as a young runner. Back then it was more about a mental break than anything. Now I take 1 or 2 days depending on weekly quantity versus quality. I used to take 6 weeks completely off at the end of track season knowing that I would be back in shape in about 4-6 weeks.
Now I take shorter but more regular breaks depending on my racing schedule. Twice/year 10-12 days completely, and a few days after most races.
Coreen:
I always take a very easy rest week after a big competition. This usually includes some pool running, easy runs with no watch and no track workouts. November is typically my down month where I follow this routine for about 3 weeks. This year after Sacramento I followed up with high peaks hiking in the Adirondacks so I don’t always practice what I preach…legs are toast.
Joy:
Rest??…. What’s that??…Hahahah just kidding.
Physically it is changing up the routine…having a different focus…cross training/base training…mixing it up…not worrying about missing a day or so of workout…but thinking positive about the regeneration.
July 29, 2010
Looking at the results and photos from Carmel’s terrific coverage of the National Masters Outdoor Championships, I can’t help thinking how the standards of masters track and field is closing in on the standards of the elite open competitions.
I watched a masters race with top collegiate runner Tim Ritchie, assistant track coach at Boston College and former captain of Boston College’s team, and he was amazed at the speed of the top masters. The World or American Records set by women like Sabra Harvey (W60, World Record, 1500), Mary Harada (W75, American Record, 1500 — she had just set a World Record, W75, in the mile a few weeks before), Lisa Valle (W40, World Record, 2K Steeplechase), Cheryl Bellaire (W50, American Record, 2K Steeplechase), and Suzi MacLeod (W75, World Record, 400) are proof that masters track and field is sizzling with increasing talent.
The latest coup for older masters women is evident in Sports Illustrated, usually the world of open male athletes like Tom Brady and Michael Jordan….. Check out the next issue of SI, the Aug. 2nd issue. Mary Harada, 75, is featured in “Faces in the Crowd”.
Way to go masters women. We’re keeping up with the men.
July 27, 2010
Sabra Harvey shattered the W60 World Record for 1500 last Sunday with an incredible run of 5:12.27. Sabra was kind enough to answer a few questions about her race…
WRT: Congrats on your fantastic 1500m world record. Can you tell me about the race – how you felt, were you on target early, did you have someone calling your splits?
Sabra: Actually the 1500M race was awesome from my perspective…perfect conditions — very cool and dry. Probably couldn’t have hit my targets any better, going 1:00 at 300M, then 2:25 at 700M. I felt strong hitting the bell lap at 3:52, and so then just let it fly…game on! No one calling splits but did have targets in my head and used the race clocks to keep tabs.
WRT: What’s it like running on your own, is it hard to sustain the pace without others around you?
Sabra: Running my own pace does take a bit more focus than having someone else push or pull me. Maintaining that focus with or without anyone close is probably what challenges me about the track.
WRT: I’m guessing you’ll be back for the 2011 Worlds? Hopefully you’ll have some competition, what’s your next goal?
Sabra: Yes, I’d like to compete in the Worlds next year. It would be a great experience. I’ll now focus on cross country and some roads as well.
WRT: You’ve said that you want to get faster, will you make some adjustments to your training?
Sabra: The goal is always to improve and push the limit, so as one limit is reached, the training must necessarily adjust to push it again. But right now I’ll just recover before tackling the next phase.
 Sabra Harvey
July 26, 2010
If you weren’t in Sacramento for the USATF Masters Nationals, I’m sure you’ve caught on that it was hot, hot, hot…I’m talking weather as well as the track and field action. Larry and I spent lots of time melting in the stands watching the events.
On the drive back to Reno (where it’s also very hot) we brainstormed some ideas for the organizers of the 2011 World Masters Athletics Championships. We’re sure these clever folk are already on the case but here are our suggestions:
More Shade in the Stands – Put up an awning in the home straight stand so family, friends and fellow competitors can watch the races without frying. There were a number of umbrellas but it wasn’t enough. People were squeezed together (adding to their discomfort) trying to get relief.
Crowds create atmosphere. I know race announcer Peter Taylor does a fabulous job “juicing up the action” but he can’t do it all on his own. We need people cheering in the stands and they won’t stay long if they’re baking.
Put on Evening Races – Schedule all 1500, 5k and 10k track races for early morning (before 10am) and evening (after 6pm). It will help the runners perform at their best and spectators will come and watch. Also it will be kinder on the officials.
The Entry Booklet says, “Sacramento enjoys a Mediterranean climate with mild-year-round temperatures. Summers are dry with little humidity and an abundance of sunshine…” I understand the idea of good marketing but the organizers can learn from the Europeans and have a “Mediterranean” afternoon siesta. No comp in the heat of the day!
Erect More Tents – Did I mention we need more shade? On Saturday when temps soared to around 100 F, the 800m runners crammed into a small patch of shade at the start line waiting for their race. We need more cover at the start/finish line. Also a big tent at the warm up track, which also hosted some field events, would be great.
Landscaping – Lay down some grass and plant a few trees near the stadium entrance and around the track. It will at least give the illusion that it’s not so hot. This one is probably on the cards as clearly the stadium is undergoing construction right now.
Got any others? Let’s get the conversation started and let our views be known. Either here or on Ken Stone’s blog. We want the Sacramento Worlds to be the best, to showcase America’s love of masters track and field.
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