It has been an odd week! It started off on Monday with my coming up 2k short on my planned 15k run (note..this post will be bleat free I promise).
Things came to a head this morning when Mrs BC and I ran into to a person I know (but not from running) and Mrs BC mentioned Monday and the conversation drifted into "stop beating yourself up, you are getting older....you are running three times a week... too far.. too often... etc etc!"
So I have done some research!
From what I have read today, (this is all running related) the age thing is not such a big deal, in fact keeping running beyond age 70 is a major plus, but there are things that I could have been doing to help myself. I have been operating on the basis that my three runs per week, gradually extending distance, are enough to maintain the fitness levels I need. That has been true up to now, but maybe Monday was a helpful early warning that things need to change.
The following(all related to my 71 years of age) is prefaced by the word "apparently":-
-Weight training becomes more important post 69, but it can make a big positive difference whenever I start it. (I have the weights, I just haven't been using them for some time, because I didn't think that I needed to)
-Heat control becomes an issue, i.e. more care needed in terms of addressing it before each run (so checking the outside temperature pre run, dressing accordingly and watching hydration rather than just "if I feel ok I am ok.") The hydration thing rang a bell. My current normal weight is around 73k; when I finished my run on Monday it was 71k. I did feel quite hot mid run. I thought about taking off a layer, but didn't! Maybe the run would have been better had I taken the hint!
-Tai Chi helps balance and joints.
I will try all of this out on my physio when I see her on Friday.
Probably the main lesson from Monday is "if you have a below expectation run; keep quiet about it"...except on here of course!
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Beachcomber66
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Hello BC, with UpTheStanley being a year older than you, he has done similar research and is always saying I need to do some weight sessions and resistance training. He goes to the gym once a week and has a little black book to record how he does on each piece of equipment. Muscle mass starts reducing from age 6o so I know it makes sense.
I’ve always said my Pilates was good enough as it includes weight bearing exercises and movements that are great for balance and flexibility (thoroughly recommended). But due a dodgy shoulder, I can’t do that at the moment and I am just using weights for my shoulder strengthening exercises.
I tried Tai Chi but prefer Pilates , probably based on the instructor of each class as much as anything. It’s worth doing a trial class of both to see how you get on.
I’m sure 3 runs a week are fine , so long as you are doing a variety of distances and speeds. I still stick to a 4k, 5k and long run from the magic plan formula.
I follow the three run formula too Dexy5, using 3 runs per week out of the NRC HM Plan.
I think that I am just recognising that this may not be enough for me now and more weight and balance work may needed. Reassuring that others have come to the same conclusion 🙂
So you ran 13k? That's pretty flipping amazing you know. A bit of strength training is good, nutrition and hydration for running a must, Tai Chi? I know nothing about so no helpful comments on that. I'm going to run tomorrow, it's going to rain, I don't care, it's been 2 weeks 😥 it'll probably be 3k if it goes well, I'll leave the other 10k for you
😂 Put that way 13k isn’t so bad! It is just that I build up so carefully that, sudden injury/rehab apart, I never(hardly ever ….) stop a run before my intended finish point….so I search for an explanation. I will see what my physio says on Friday 🙂.
Interesting points BC! I am getting to the point where i accept PBs are not going to continue for me. I'm getting older and the results of the 'effort' I'm putting in feels to have plateaud.
If weights are the answer ... well, it's probably a good thing that I'm accepting PBs are a thing of my past 😍 I'm afraid swimming, weights and proper stretches are all sitting on the 'pretty unlikely pile'.
I guess I really could do better 🙈😍
All the same, I look forward to hearing your physio's input 😊.
You are doing perfectly well without all of this stuff! I did some squats tonight. The top of my left hamstring is really tight/painful….so I will pause any exercises until physio has had a look. No point in making things worse.
I’m in marathon mode. I have started getting stuff together. Hula Hoops, Tangfantastics, Tailwind, one gel 😝, Compeed,energy bars made and in the freezer ready. Just the 20 mile long run to polish off 🫣
I keep having bursts of enthusiasm about weight training, then go off the idea after a few weeks. One of the routines I keep going back to is no equipment body weight training. After all, you are then lifting 73kg rather than a small kettle bell or dumbbell. Lots of apps, some free!
I will agree a programme with the physio. It will amuse Molly anyway! They often involve exercise bands; clams, crab walks etc. The dumbbells can add a bit of resistance for squats….I feel tired already! Hope you are having fun in Oz! 🙂
You did the right thing coming up short on Monday BC. You know your body, and imagine if you’d pushed on and picked up an injury? Grumpy BC would follow. Your friend should take a leaf out of your book though!
I’m impressed with your research and it all makes perfect sense. I’m remarkably blasé, mainly because (always touch wood) I’ve yet to sustain an injury and my running style is (it seems) non-wearing on the body. However, I have a new decade starting with a 6 looming in January and I really MUST get back to my beloved yoga. I fell off the wagon earlier this year and somehow it’s hard to get going again. I found it invaluable for stabilising joints, building strength, keeping flexible etc. I also belong to an all bells and whistles gym which I need to fully utilise. I sense some serious New Year’s Resolutions coming! 😅
Running wise I’m similarly as blasé. 2 x 5ks and a random (longer, shorter, intervals) run each week. Works for me, but I acknowledge I need to start to do more to help maintain all this. 😀
Thanks Cheeky. That is the plan. I don’t think you need to worry about a new decade with a 6 in it, given I was 66 before I started running. I ran my 28:17 5k at 67 ……you have plenty of oomph in your system! But, maybe thinking about a regime built for running longevity isn’t a bad idea, even it says that you are ok (better than ok) as you are. At this point an amber light has light has flashed on for me…..sometimes it is just a false alarm…but I am not going to ignore it. 👍
I ran 15k today & it was a slog. I’m running a HM next week so I will just put today’s run down to one of those runs. Some days it just feels harder. I think long distance running is as much mental as physical. Keep going Beachcomber66 👍🏻
I’ve got to get my 20mile pre-marathon training run in this weekend if poss as I’m unexpectedly dog sitting next week. My old pal is at the vets tomorrow so I can’t go off running as planned 🤨 I’ll do some strength stuff at home instead 🙂
Well I think you are doing brilliantly Beachcomber66 !💪🙂
As for your point on weights - I started using dum bells regularly for an upper body workout about 3-4 months ago and am totally hooked! I have already noticed that my ‘weak wrists’ don’t seem to be weak any more and that it has had a positive affect on a sometimes dodgy shoulder, as it hasn’t complained lately! I will continue as I’m sure this will bring benefits to my running, in addition to my overall health at 58. I also need to include some simple balance work in to my strength routine - so thanks for the reminder!🙂
I’ve got a set of dumbbells stuck behind my settee and haven’t got the strength to move the sofa to get them out 😁. I tried the sweeping brush but it wasn’t long enough. Going to see if there’s a long piece of timber in the shed so I can shove them out 💪. Lord knows how they got there 🤷♀️ My JM dvd calls for two hand weights of differing weights No such thing as a simple job 🙄
Years ago I ordered a set of dumb bells with interchangeable weights at a shop in the town where I worked and I had a long walk back to my office. I was really struggling by the time I got to my room. I decided it was a catch 22; if the weights were heavy enough to do the job, they were too heavy to carry that distance…I could have been stuck midway for ever!!🙄
I’m sure there aren’t very many 71 year-olds who can run 13K BC!
I love the idea of growing old disgracefully and make that one of my life’s aims 😂 but being sensible is something I’m still learning (hence my shocking amount of injuries 🙄) but I do make a big effort to do all the stuff we’re supposed to do when we get older.
I’ve always done some sort of weights/resistance training as I enjoy it and I work on balance every day as I think that is especially important as we age. I did ballet in my youth and so my balance has always been pretty good. I aim to have a strong body going into later years but I probably need to do more “relaxing” which I struggle with.
My role model is my now 91 year-old mum who joined a gym when she was 86 💪 Yeah!
Compliments to your outstanding mum IP. Clearly you have great genes!! I hope this is just a change from a regime which was largely self maintaining, to applying a bit more between run TLC. If I have an injury I can throw myself into remedial exercises with no problem at all. It is doing stuff to keep me ok when I have no obvious injury that will require the will power. Nice little trip out for Molly now. I suppose a walk with 38k of excitable dog on the other end of the lead is exercise of a sort!🙂
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Further notes from the IC...
My marathon training plan 
Great 4 miles run today but also a bit of a logistical confusion in terms of gear!