1 00:00:00,120 --> 00:00:02,600 This episode has been sponsored by a generation. 2 00:00:02,600 --> 00:00:05,680 You can more about our sponsor later on in the show. 3 00:00:05,920 --> 00:00:09,960 You're listening to episode 202 of the Marathon Running Podcast 4 00:00:10,080 --> 00:00:11,800 in this. Episode We're going to talk 5 00:00:11,800 --> 00:00:14,200 about running as a master athlete. 6 00:00:22,080 --> 00:00:24,960 This is the Marathon Running podcast by Letty and Ryan from 7 00:00:24,960 --> 00:00:27,720 We Got The Runs. Join us in our running community 8 00:00:27,720 --> 00:00:31,400 for weekly content that is motivational, educational and 9 00:00:31,400 --> 00:00:33,720 inspirational. And let the marathon running 10 00:00:33,720 --> 00:00:36,600 podcast take you from the starting line to the finish line 11 00:00:36,600 --> 00:00:44,200 and beyond. Hey, runners, and welcome to 12 00:00:44,240 --> 00:00:47,120 episode 202. My name is Letty. 13 00:00:47,560 --> 00:00:49,880 My name is Ryan and this dog's name is Lexi. 14 00:00:50,280 --> 00:00:53,200 For all of you guys that are watching on YouTube, welcome 15 00:00:53,200 --> 00:00:56,640 back if you're a long term listener and hello if you're 16 00:00:56,640 --> 00:00:59,000 new. We have a weekly marathon 17 00:00:59,000 --> 00:01:00,880 running podcast. We've had it for the past four 18 00:01:00,880 --> 00:01:04,599 years and we've grown just a little bit and it's been a lot 19 00:01:04,599 --> 00:01:07,040 of fun. We bring experts on when we can 20 00:01:07,040 --> 00:01:10,800 on training, nutrition and we also bring you guys great 21 00:01:10,800 --> 00:01:13,240 stories from runners that have something to share. 22 00:01:13,560 --> 00:01:16,960 So if you're interested there is 201 episodes. 23 00:01:16,960 --> 00:01:19,480 Isn't that crazy? That's pretty crazy. 24 00:01:20,000 --> 00:01:21,320 That's a lot. Yes. 25 00:01:21,320 --> 00:01:23,960 And I'm sure some of them are going to be repetitive. 26 00:01:23,960 --> 00:01:25,680 But you know what? There's always some new 27 00:01:25,960 --> 00:01:28,600 information out there. There's always a new viewpoint. 28 00:01:28,600 --> 00:01:30,520 So I think it's still going to help long term. 29 00:01:30,800 --> 00:01:34,920 And sometimes it is good to hear stuff double or repeatedly, 30 00:01:34,920 --> 00:01:37,200 right? Yeah, and things get updated and 31 00:01:37,200 --> 00:01:39,240 things change. And so I don't. 32 00:01:39,240 --> 00:01:42,600 I think you always try to find, you know, new people that have 33 00:01:42,600 --> 00:01:44,920 good ideas, so. Yeah, absolutely. 34 00:01:45,280 --> 00:01:48,480 And today we're unfortunately gonna start this podcast out 35 00:01:48,480 --> 00:01:55,000 with some breaking news. The Boston Marathon for 2024 has 36 00:01:55,000 --> 00:01:59,760 officially been cancelled. We are just kind of learning 37 00:01:59,760 --> 00:02:03,480 that as we go as we record this. We don't really know why that 38 00:02:03,480 --> 00:02:06,000 has happened yet. It's actually only happened one 39 00:02:06,000 --> 00:02:09,039 time and that was during COVID. And besides that, the Boston 40 00:02:09,039 --> 00:02:11,880 Marathon has been around, you know, late 1800s and it never 41 00:02:11,880 --> 00:02:15,880 happens so. #2 cancel day. Yeah. 42 00:02:16,520 --> 00:02:19,000 I wonder, yeah, I wonder what the reason is going to be. 43 00:02:19,240 --> 00:02:22,600 And I wonder if they will have a virtual option available again. 44 00:02:22,600 --> 00:02:26,400 I mean in 2021 they had the virtual option. 45 00:02:26,400 --> 00:02:28,560 It was kind of cool. They sent you a package and you 46 00:02:28,560 --> 00:02:31,080 know you got your own VIP and you can create your own finish 47 00:02:31,080 --> 00:02:32,560 line. So maybe that's something we can 48 00:02:32,560 --> 00:02:35,240 look forward to here. So sorry for anyone that signed 49 00:02:35,320 --> 00:02:36,960 up. I guess you had a luck. 50 00:02:37,120 --> 00:02:41,680 Hopefully you had a flight that is refundable and you don't lose 51 00:02:41,680 --> 00:02:44,840 too much money on your super expensive photo works. 52 00:02:46,200 --> 00:02:49,800 All right, sorry. April Fools, we let the cat out 53 00:02:49,800 --> 00:02:52,200 of the bag. No, we're gonna wait till the 54 00:02:52,200 --> 00:02:54,560 end of the episode. I can't do that to our 55 00:02:54,560 --> 00:02:57,320 listeners. I'm sure like some of them fell 56 00:02:57,320 --> 00:02:59,760 off the treadmill and are now Googling what's going on? 57 00:03:00,200 --> 00:03:02,200 Yeah, no one's gonna believe us. No. 58 00:03:02,720 --> 00:03:03,760 I don't know. Let us know. 59 00:03:03,760 --> 00:03:06,440 If you believed our prank, Let us know. 60 00:03:06,440 --> 00:03:08,800 Send us a message on Instagram and or YouTube. 61 00:03:08,800 --> 00:03:11,920 Wherever you listen to this, let us know it was actually Ryan's 62 00:03:11,920 --> 00:03:14,320 idea. To wait until the end of the 63 00:03:14,320 --> 00:03:17,640 episode to reveal that you're telling a lie. 64 00:03:19,360 --> 00:03:20,920 I'd be more impactful that way. Oh. 65 00:03:21,040 --> 00:03:24,800 Well, well, anyway. You could keep a straight face 66 00:03:24,800 --> 00:03:25,960 I. Couldn't keep a straight face, 67 00:03:25,960 --> 00:03:28,520 especially now that we're video recording these episodes too. 68 00:03:28,760 --> 00:03:31,320 And you know, the Boston Marathon is something that 69 00:03:31,520 --> 00:03:34,000 everyone really is excited about, and it's only two weeks 70 00:03:34,000 --> 00:03:35,960 away. And don't cancel your plans. 71 00:03:36,480 --> 00:03:38,160 Yes. Do not cancel your plans. 72 00:03:39,040 --> 00:03:43,040 So how can we help them with their Boston Marathon today? 73 00:03:43,880 --> 00:03:45,600 Well, today is kind of unrelated. 74 00:03:45,600 --> 00:03:48,200 We just had a taper episode last week. 75 00:03:48,200 --> 00:03:52,640 So if you are in tapering, maybe go and listen to that episode 76 00:03:52,640 --> 00:03:57,040 from last week 2001 Two O One episode 2 O1. 77 00:03:57,280 --> 00:04:01,200 It is very insightful and maybe you'll have some good tips that 78 00:04:01,200 --> 00:04:06,120 help you go through taper. This episode is kind of more not 79 00:04:06,120 --> 00:04:10,240 necessarily entertaining, but definitely for you to learn as 80 00:04:10,240 --> 00:04:11,520 as we age. Because guess what? 81 00:04:11,880 --> 00:04:14,760 Everyone's aging. Yes, everyone's aging and so we 82 00:04:15,080 --> 00:04:18,600 were able to get a guest on. Her name is Rebecca Stevenson 83 00:04:18,880 --> 00:04:22,960 and she's a master runner that had been running pretty 84 00:04:22,960 --> 00:04:29,360 competitively for 22 years prior to running her PRA sub three 85 00:04:29,360 --> 00:04:32,560 marathon at age 49. So you know, she's definitely 86 00:04:32,560 --> 00:04:35,520 someone we can learn from. Yeah, and if you haven't 87 00:04:35,520 --> 00:04:37,640 qualified for the best of Marathon, maybe you could age 88 00:04:37,640 --> 00:04:40,240 into it. You know what, with you saying 89 00:04:40,320 --> 00:04:44,240 aging into it. I tried that when I was 30 and 90 00:04:44,240 --> 00:04:48,760 then when I was an older 30. The times we're just getting 91 00:04:48,760 --> 00:04:50,920 faster and faster. I think I'm aging into it is 92 00:04:50,920 --> 00:04:54,080 getting extremely hard because of the influx of people that 93 00:04:54,080 --> 00:04:55,360 run. There's so many more runners 94 00:04:55,360 --> 00:04:57,560 than there ever were before. Yeah, we talked about that 95 00:04:57,560 --> 00:04:58,960 before. It'll be interesting to see if 96 00:04:58,960 --> 00:05:01,960 that continues 'cause you know, there there always will always 97 00:05:01,960 --> 00:05:05,240 be trends and there may have been, it may have been that 98 00:05:05,480 --> 00:05:08,120 running was less popular in the past, but at some point it'll 99 00:05:08,120 --> 00:05:13,880 probably reach like a a balance point where more and more people 100 00:05:13,880 --> 00:05:17,120 go running and then it'll kind of level off. 101 00:05:17,320 --> 00:05:20,400 So maybe those times will stay similar or maybe not. 102 00:05:20,400 --> 00:05:22,920 I mean the population will just keep increasing so much that, 103 00:05:23,480 --> 00:05:25,400 you know, they're always going to either have to make it bigger 104 00:05:25,400 --> 00:05:28,120 and in which case if they can, it'll just keep getting harder. 105 00:05:28,960 --> 00:05:31,880 And I don't think we are really helping it with our amazing 106 00:05:31,880 --> 00:05:33,560 running podcast. I think if anything, we're 107 00:05:33,560 --> 00:05:35,040 enticing people to run more, right? 108 00:05:35,560 --> 00:05:40,240 And faster. Anyhow, so yeah, so we speak 109 00:05:40,240 --> 00:05:46,000 with Rebecca and how about we start playing this and have her, 110 00:05:46,160 --> 00:05:48,920 you know, tell the story and inspire us? 111 00:05:49,600 --> 00:05:50,800 Sounds good. All right. 112 00:05:50,800 --> 00:05:52,760 So without any further ado, we're now going to play our 113 00:05:52,760 --> 00:05:54,960 conversation with Rebecca Stevenson. 114 00:05:58,520 --> 00:06:00,160 All right. So I'm on here with Rebecca 115 00:06:00,160 --> 00:06:02,120 Stevenson. Rebecca, thank you so much for 116 00:06:02,120 --> 00:06:05,080 joining me today. Oh, you're welcome. 117 00:06:05,080 --> 00:06:08,840 Very excited to be here. Yes, and so are we. 118 00:06:09,320 --> 00:06:12,920 How about we start by talking a little bit about you? 119 00:06:13,440 --> 00:06:16,080 Tell us who you are and what you do for a living. 120 00:06:17,480 --> 00:06:23,400 Oh, OK yeah. I'm a running and triathlon and 121 00:06:23,400 --> 00:06:30,400 fitness coach and I've been coaching gosh for I guess going 122 00:06:30,400 --> 00:06:36,640 on 22 years now. I I'm also still a very 123 00:06:36,640 --> 00:06:42,040 competitive runner myself. I I have been. 124 00:06:42,040 --> 00:06:44,600 I started my journey as a competitive runner almost 4 125 00:06:44,600 --> 00:06:49,600 decades ago. So you have been running since a 126 00:06:49,600 --> 00:06:52,200 very young age and we came into contact. 127 00:06:52,200 --> 00:06:54,600 You told me that you were actually able to PR in a 128 00:06:54,600 --> 00:06:58,400 marathon distance as a master, which happens a lot to runners 129 00:06:58,400 --> 00:07:01,280 that start running in their 40s, because if you don't have a 130 00:07:01,280 --> 00:07:04,560 previous fast time, then obviously it's easy to PR. 131 00:07:04,560 --> 00:07:06,320 For you it's the opposite because you've been running 132 00:07:06,320 --> 00:07:08,880 competitively for more than 20 years. 133 00:07:09,320 --> 00:07:13,880 So that triggered my interest in bringing on to talk about this 134 00:07:13,880 --> 00:07:17,880 whole Masters running and how can can we still, you know, give 135 00:07:17,880 --> 00:07:20,720 our best and and you know, win those age group awards and all 136 00:07:20,720 --> 00:07:22,960 that stuff. And so maybe let's hear a little 137 00:07:22,960 --> 00:07:26,840 bit about your marathon running journey, because tell us what 138 00:07:26,840 --> 00:07:29,920 your current PR is and tell us how many marathons you've done 139 00:07:29,960 --> 00:07:33,080 before that and how it was working up to that PR. 140 00:07:33,880 --> 00:07:43,120 Working OK, so that was my. That was only my 10th marathon I 141 00:07:43,120 --> 00:07:47,680 had. I had ran a couple of marathons 142 00:07:48,240 --> 00:07:53,040 3 like in my in my youth basically in my low in my early 143 00:07:53,040 --> 00:07:56,000 20s. My first marathon was actually 144 00:07:56,240 --> 00:07:59,760 running Boston as a bandit that when back when you could I was I 145 00:07:59,760 --> 00:08:02,240 went to Wellesley College and I would as I would cheer for the 146 00:08:02,240 --> 00:08:05,840 runners every year right at halfway and one year I just 147 00:08:05,840 --> 00:08:10,000 decided I would I would hop in and and I ran that as my very 148 00:08:10,000 --> 00:08:12,800 first marathon and I remember how emotional I was in a 149 00:08:12,800 --> 00:08:15,440 finishing then I didn't run a marathon. 150 00:08:15,440 --> 00:08:21,080 So later in my in well, my 30s and early 40s, I run a couple of 151 00:08:21,080 --> 00:08:25,360 marathons as part of my triathlon training and and then 152 00:08:25,360 --> 00:08:29,440 it sort of dawned on me one day that, you know, my, my goodness, 153 00:08:29,480 --> 00:08:31,480 I I wish, you know, I'm getting up. 154 00:08:31,480 --> 00:08:35,320 This is a late 40s. I wish I had focused on the 155 00:08:35,320 --> 00:08:38,559 marathon when I got older. I'm sorry when I was younger 156 00:08:38,559 --> 00:08:43,840 because now as I'm getting older I'm running out of time to try 157 00:08:43,840 --> 00:08:48,680 for this goal that was that was my my mother's goal and I even 158 00:08:48,800 --> 00:08:52,960 at the time thought, well I just seemed so far from that but let 159 00:08:52,960 --> 00:08:55,480 me see what I can do. So with the pandemic and the 160 00:08:55,480 --> 00:08:59,160 dearth of triathlons, I started focusing on it and my my times 161 00:08:59,160 --> 00:09:01,400 came down, you know, slowly, slowly, slowly. 162 00:09:02,880 --> 00:09:08,640 And I I ran a a few virtual marathons at the time and then I 163 00:09:08,640 --> 00:09:13,200 decided to to give the sub sub three hour marathon a big shot. 164 00:09:13,200 --> 00:09:15,920 I was you know, super excited about it. 165 00:09:15,960 --> 00:09:19,600 Like I said under the pressure of I'm running out of time. 166 00:09:19,720 --> 00:09:25,080 But it was a positive pressure and and I'm saying that because 167 00:09:25,360 --> 00:09:30,040 we do slow down as we get older and the research shows that that 168 00:09:31,040 --> 00:09:34,560 starting in about in your 40s marathon times go down by about 169 00:09:34,560 --> 00:09:39,440 3 minutes per per year. And so with this goal when I got 170 00:09:39,440 --> 00:09:42,720 very close to three O1, I decided I I don't want to end it 171 00:09:42,720 --> 00:09:46,680 at three O 1 which is where my mother had ended her career as a 172 00:09:46,680 --> 00:09:50,040 marathoner. And so I did a couple of things 173 00:09:50,040 --> 00:09:56,200 I I gave my goal a lot of importance which is something I 174 00:09:56,200 --> 00:10:00,600 encourage your your listeners to to do and and every goal if it 175 00:10:00,600 --> 00:10:03,800 challenges you the runner is, is equally important. 176 00:10:03,800 --> 00:10:08,200 And so I I wrote that you know break 3 hours on my treadmill. 177 00:10:08,360 --> 00:10:12,080 I wrote it on the steering wheel of my car and it was so 178 00:10:12,080 --> 00:10:14,040 something that I was I was thinking about a lot during the 179 00:10:14,040 --> 00:10:19,800 weeks leading up to it. And and I also used another 180 00:10:19,800 --> 00:10:24,600 powerful tool Letty, which is I which is accountability. 181 00:10:24,880 --> 00:10:29,000 I told like each of my friends, all of my friends about it and 182 00:10:29,200 --> 00:10:32,880 because it was a this was also virtual marathon. 183 00:10:32,880 --> 00:10:34,600 It was. I don't know if you've heard of 184 00:10:34,600 --> 00:10:38,560 the World Marathon Majors, Global Marathon that day offer 185 00:10:38,560 --> 00:10:39,360 every year. Yeah. 186 00:10:39,800 --> 00:10:43,800 And so some of my friends showed up on on marathon dates, some by 187 00:10:44,040 --> 00:10:47,040 several by surprise to to give me support at different points 188 00:10:47,040 --> 00:10:49,120 along the way. Some of them paced me for 189 00:10:49,120 --> 00:10:52,080 different around with me for different parts of it, as did 190 00:10:52,080 --> 00:10:56,440 each of my three kids. Some gave me bike support and 191 00:10:56,720 --> 00:11:00,520 when I see footage now of me like in the basically starting 192 00:11:00,520 --> 00:11:04,160 about mile 15, I wasn't even running in my normal way. 193 00:11:04,160 --> 00:11:07,800 My body was so broken down. But I I gave the goal so much 194 00:11:07,800 --> 00:11:12,800 importance that I was gonna do whatever it took to to reach it 195 00:11:12,920 --> 00:11:19,440 and yeah and I guess the one thing I did differently training 196 00:11:19,960 --> 00:11:26,680 why is is I did more more runs of 22 and 23 miles. 197 00:11:27,400 --> 00:11:32,240 So what I would call the Super long run then I had up until 198 00:11:32,240 --> 00:11:34,840 that point in marathon training and really since I then I have 199 00:11:35,080 --> 00:11:38,320 since I I gave, I gave those priority. 200 00:11:38,320 --> 00:11:41,960 And I also did several what I call fast finish runs, where you 201 00:11:41,960 --> 00:11:45,480 run the last four or five miles at a faster pace to teach your 202 00:11:45,480 --> 00:11:48,760 body to like not slow down and your mind really because it's 203 00:11:49,040 --> 00:11:50,880 it's a big, the mental part is huge. 204 00:11:51,720 --> 00:11:54,640 Join those last miles of the marathon when your body is like 205 00:11:54,640 --> 00:11:57,920 crying for for mercy, basically. Yeah. 206 00:11:57,920 --> 00:12:00,240 Well, that's amazing. Congratulations on that. 207 00:12:00,240 --> 00:12:02,560 I mean, I'm sure you have a really strong mind that goes 208 00:12:02,560 --> 00:12:05,040 with that and won't let go of your goals. 209 00:12:05,040 --> 00:12:08,080 But I do have a couple of questions just in regards to 210 00:12:08,440 --> 00:12:12,000 your approach. We've heard about the fast 211 00:12:12,000 --> 00:12:14,840 finish and how important it is to do these negative splits. 212 00:12:15,040 --> 00:12:18,920 But when it comes to these longer runs, there's a lot of 213 00:12:18,920 --> 00:12:23,160 mixed information out there. A lot of coaches tell their 214 00:12:23,160 --> 00:12:27,800 runners not to run these 2223 mile runs because it means a lot 215 00:12:27,800 --> 00:12:29,680 of time on their feet. Well, do you? 216 00:12:29,840 --> 00:12:33,800 What do you tell your athletes? Because obviously for you to run 217 00:12:33,800 --> 00:12:38,480 2223 miles it doesn't go beyond 2 1/2 hours. 218 00:12:38,640 --> 00:12:42,600 But for a lot of runners that run slower paces than you, that 219 00:12:42,600 --> 00:12:47,480 means you know, 3-4 hours on their feet, which is set to be 220 00:12:47,680 --> 00:12:50,840 not that great to do what? What are your thoughts on that? 221 00:12:52,120 --> 00:12:54,320 Yeah, That's a very good question. 222 00:12:55,680 --> 00:13:02,360 My thoughts are I I definitely think you one should do a couple 223 00:13:02,360 --> 00:13:06,320 of of runs at least over that 20 mile barrier because the 20 mile 224 00:13:07,560 --> 00:13:11,840 point in the marathon and I think is is a a big, they say 225 00:13:11,840 --> 00:13:13,600 that's where the marathon really starts, right? 226 00:13:13,600 --> 00:13:16,240 Because that's when your body is getting really depleted of 227 00:13:16,240 --> 00:13:18,800 glycogen and your muscles are very broken down. 228 00:13:19,120 --> 00:13:21,800 And even though it's only 10K left, that's when you're most 229 00:13:21,800 --> 00:13:23,240 physically and mentally fatigued. 230 00:13:23,640 --> 00:13:29,040 So even though and I can I can bring up if it comes up low 231 00:13:29,040 --> 00:13:32,280 mileage, I run low mileage and I have my athletes run low 232 00:13:32,280 --> 00:13:34,880 mileage, we do a lot of cross training instead. 233 00:13:35,440 --> 00:13:38,720 It gives you a lot of confidence to do a couple of runs that are 234 00:13:39,600 --> 00:13:43,120 say say 21 or 22 miles. And that being said, lady, I 235 00:13:43,120 --> 00:13:47,320 don't mean like in the later weeks of the marathon to keep 236 00:13:47,720 --> 00:13:50,080 increasing your your long run distance. 237 00:13:50,120 --> 00:13:54,360 I mean even if you do like say two over the 20 mile and so you 238 00:13:54,360 --> 00:13:57,600 can even spread them out. So you'll have like a week or so 239 00:13:57,600 --> 00:14:01,720 in between of like no either not no long run but a shorter long 240 00:14:01,720 --> 00:14:05,480 run or say 15 or 16 miles. So, so that it's mentally and 241 00:14:05,480 --> 00:14:09,840 physically arrest from the longer run that's going to give 242 00:14:09,840 --> 00:14:12,960 you more confidence and more more ability and also not only 243 00:14:12,960 --> 00:14:15,880 more ability to push through fatigue but but also more 244 00:14:15,880 --> 00:14:19,720 ability to practice your fueling in that later well throughout 245 00:14:19,720 --> 00:14:21,960 the long run that's going to help you and raise day. 246 00:14:22,760 --> 00:14:24,240 OK. Yeah, that makes sense. 247 00:14:24,520 --> 00:14:28,520 So perhaps you can share with us a little bit some insights on 248 00:14:28,520 --> 00:14:31,520 training needs that need to be adjusted for people that are 249 00:14:31,520 --> 00:14:36,360 masters so they can remain efficient and avoid injuries as 250 00:14:36,360 --> 00:14:38,440 we, you know, need more recovery time. 251 00:14:39,280 --> 00:14:44,840 Yes, absolutely. And you mentioned a key thing 252 00:14:44,840 --> 00:14:47,560 there, which comes up a lot needing more recovery time. 253 00:14:49,000 --> 00:14:55,160 And the reason for that is as we age, our bodies produce less 254 00:14:55,200 --> 00:14:58,960 growth hormone. So we can still build up 255 00:14:58,960 --> 00:15:03,760 stronger but it just takes us more time to adapt to our 256 00:15:03,760 --> 00:15:07,560 training so that we we do build up stronger towards those goals 257 00:15:07,560 --> 00:15:11,160 that we have. So you need, you need more 258 00:15:11,160 --> 00:15:15,280 recovery between your key runs, right, Your quality training 259 00:15:15,280 --> 00:15:20,640 sessions so that those runs are better quality and so that you 260 00:15:20,640 --> 00:15:23,440 don't get injured. Because injury happens when 261 00:15:23,600 --> 00:15:28,520 we're tired and our body hasn't had, as hasn't had enough time 262 00:15:28,520 --> 00:15:31,720 to to build up stronger and to build up more resilient from the 263 00:15:32,280 --> 00:15:34,640 from the stress that running puts on our body. 264 00:15:35,720 --> 00:15:39,360 And so for example, when I was younger I used to do like 3 265 00:15:39,360 --> 00:15:44,280 quality runs a week and now I do two when it's when I have my 266 00:15:44,280 --> 00:15:47,240 masters runners, do I do one. That's like a speed workout, 267 00:15:47,240 --> 00:15:50,880 kind of of of session. I mean, it can be a tempo run. 268 00:15:51,400 --> 00:15:54,960 And for my marathoners then they'll do a long run which 269 00:15:54,960 --> 00:16:00,280 often will have quality in it, but even by being a long run at 270 00:16:00,280 --> 00:16:02,560 a steady pace, that is also quality. 271 00:16:03,320 --> 00:16:09,040 And the other thing lady, is as we're older, as we get older, we 272 00:16:09,040 --> 00:16:13,240 need we need to treat our bodies better, like to prepare our 273 00:16:13,240 --> 00:16:16,880 bodies for example better for our runs by doing more mobility 274 00:16:17,120 --> 00:16:19,600 work. For example, instead of just 275 00:16:19,600 --> 00:16:22,200 going out the door for your run, even if you have to shorten your 276 00:16:22,200 --> 00:16:26,920 run by 5 or 10 minutes, it really pays off to do say 5 or 277 00:16:26,920 --> 00:16:30,880 10 minutes of dynamic stretching that involves mobility work, 278 00:16:30,880 --> 00:16:33,360 especially for your hips but for your ankles. 279 00:16:35,400 --> 00:16:39,760 And we also just when it is one of the key sessions when we're 280 00:16:39,760 --> 00:16:42,120 trying to run fast, we need more warm up time. 281 00:16:42,480 --> 00:16:45,520 So when you're younger you if you're going to run it on the 282 00:16:45,520 --> 00:16:49,040 track, you could hit the track and maybe run just a mile easy 283 00:16:49,040 --> 00:16:52,200 or even less. But now extend that to like a 284 00:16:52,200 --> 00:16:59,960 mile and 1/2 at least, and we, and we need you need to be 285 00:16:59,960 --> 00:17:03,560 better also at the things that matter after training too, like 286 00:17:03,560 --> 00:17:08,000 stretching right afterwards, eating within that half hour 287 00:17:08,000 --> 00:17:12,160 window if it's if it's again, one of the quality sessions, you 288 00:17:12,160 --> 00:17:16,839 know, takes on a life of its own, things that are very 289 00:17:16,839 --> 00:17:21,079 important considerations for, yeah, for masters runners. 290 00:17:22,000 --> 00:17:23,440 Yeah, that's that's really interesting. 291 00:17:23,440 --> 00:17:26,800 I guess kind of want to mention and comment that you know, MEB, 292 00:17:26,800 --> 00:17:32,000 when he had turned 40, he had had Coach Larson be his running 293 00:17:32,000 --> 00:17:35,800 coach and when he was training for his Olympics, he made his 294 00:17:35,800 --> 00:17:39,480 seven day run week into a nine day run week just to give 295 00:17:39,480 --> 00:17:42,520 himself more recovery time. And then the other thing that I 296 00:17:42,520 --> 00:17:45,320 think we all noticed, when we see video footage of people that 297 00:17:45,320 --> 00:17:48,120 are younger running, it just seems like they're running 298 00:17:48,120 --> 00:17:50,720 normal. But the older we get, it feels 299 00:17:50,720 --> 00:17:54,040 like we do have that loss in mobility that it's almost like 300 00:17:54,040 --> 00:17:57,920 you you can tell that the run doesn't stretched out as far. 301 00:17:57,920 --> 00:18:00,240 So that makes complete sense that you say that. 302 00:18:00,840 --> 00:18:03,320 Oh yeah, yeah. No, I I definitely have felt 303 00:18:03,320 --> 00:18:06,800 myself a different I'll do a better quality run when I do the 304 00:18:06,800 --> 00:18:09,720 mobility work before. I just feel stronger, feel so 305 00:18:09,720 --> 00:18:12,560 much better than than if I don't do that. 306 00:18:12,560 --> 00:18:14,760 You know neglect that that mobility where. 307 00:18:14,760 --> 00:18:17,640 Yeah, because we start losing like elasticity in our in our 308 00:18:17,640 --> 00:18:20,200 muscle tissue as we get older. And some might think, oh, I 309 00:18:20,200 --> 00:18:24,240 don't want to do less quality runs, you know during my week or 310 00:18:24,240 --> 00:18:26,920 for example if you extend it to a nine day week because I won't 311 00:18:26,920 --> 00:18:30,320 improve as much. But there's no point in you have 312 00:18:30,320 --> 00:18:32,920 to work with your body right, what it can do for you. 313 00:18:33,280 --> 00:18:37,360 There's no point in risking injury, which will happen if you 314 00:18:37,400 --> 00:18:39,840 if you're not giving yourself that that recovery time by 315 00:18:39,840 --> 00:18:43,400 spreading out more at those quality run sessions. 316 00:18:43,880 --> 00:18:47,840 Yeah, that makes complete sense. Another question I have is in 317 00:18:47,840 --> 00:18:51,800 regards to the athletic journey. For people that have not reached 318 00:18:51,800 --> 00:18:55,080 their ages 40 yet, perhaps we can talk a little bit about what 319 00:18:55,080 --> 00:18:59,520 runners can expect around the time that they do turn 40. 320 00:18:59,520 --> 00:19:04,440 What are some things that change and how would they best be able 321 00:19:04,440 --> 00:19:09,680 to handle this transition? OK, yeah, yeah. 322 00:19:09,680 --> 00:19:13,480 And it's an interesting question because of course it's not like 323 00:19:13,480 --> 00:19:16,920 you wake up one day and Oh my goodness, you know, now I'm 40 324 00:19:16,920 --> 00:19:18,720 now. I'm not young anymore. 325 00:19:21,280 --> 00:19:23,800 Yeah. I I think one thing to encourage 326 00:19:23,800 --> 00:19:26,720 younger runners who might think, Oh my wow, at least when I was 327 00:19:26,720 --> 00:19:31,440 growing up, 40 was like over the hill is to think that you. 328 00:19:32,280 --> 00:19:37,440 I think what's most important is to is to choose goals that 329 00:19:37,440 --> 00:19:40,760 you're super, super excited about because they challenge 330 00:19:40,760 --> 00:19:44,840 you. And so it it doesn't have to be 331 00:19:44,960 --> 00:19:48,200 a PRI mean in my case I I reached APR, you know, when I 332 00:19:48,200 --> 00:19:51,800 was almost 50. But it can be. 333 00:19:52,480 --> 00:19:55,520 It can be something you've never done before like for example 334 00:19:55,520 --> 00:20:01,800 negative split a marathon or or run a trail marathon it it. 335 00:20:01,800 --> 00:20:05,080 Or it can be something that you you you didn't think you could 336 00:20:05,080 --> 00:20:08,400 do any more like run a marathon under a certain time, even if 337 00:20:08,400 --> 00:20:15,960 it's not APR and. And I also, I also think two 338 00:20:15,960 --> 00:20:18,960 things that you know as as you enter your 40s or as you think 339 00:20:18,960 --> 00:20:23,960 about becoming a master's runner, is it it becomes more 340 00:20:23,960 --> 00:20:27,200 important to really think deeply about your whys. 341 00:20:27,200 --> 00:20:30,000 You know, why not only come up with goals, but why are these 342 00:20:30,000 --> 00:20:36,280 goals important? And there's a greater there. 343 00:20:36,400 --> 00:20:40,400 There are more potential whys as we get older because we've had 344 00:20:40,400 --> 00:20:43,880 disappointments from our younger years as runners. 345 00:20:44,480 --> 00:20:47,640 We have like more painful life circumstances we've gone through 346 00:20:48,080 --> 00:20:53,000 and I think what starts becoming bigger and and more significant 347 00:20:53,000 --> 00:20:58,480 Letty is that we want to a a Big Y that I experienced and I've 348 00:20:58,480 --> 00:20:59,920 seen. Another masters runners is we 349 00:20:59,920 --> 00:21:03,200 want to inspire younger runners and see, look, you know you can 350 00:21:03,200 --> 00:21:07,360 still achieve really exciting goals as you get older and even 351 00:21:07,360 --> 00:21:10,360 inspire our own kids, our grandkids. 352 00:21:11,160 --> 00:21:14,720 And the other thing is, is you're going to find that a lot 353 00:21:14,720 --> 00:21:17,960 of masters runners are inspiring each other by by achieving these 354 00:21:17,960 --> 00:21:20,360 amazing things. And wife, she's doing that or he 355 00:21:20,360 --> 00:21:23,720 is in in you know his or her 50s or 60s. 356 00:21:23,720 --> 00:21:27,480 I want to keep working towards you know something that I wonder 357 00:21:27,480 --> 00:21:32,640 if I can achieve. And I guess you know and I guess 358 00:21:32,640 --> 00:21:36,360 lastly convince yourself that you're you're not going to be 359 00:21:36,360 --> 00:21:39,800 able to train the same way as when you were younger because 360 00:21:39,800 --> 00:21:44,080 your body isn't the same. You know doing so would result 361 00:21:44,080 --> 00:21:48,000 in the frustration of of injury instead of the instead of 362 00:21:48,000 --> 00:21:52,880 enjoying your journey as a as a runner and improving towards 363 00:21:52,880 --> 00:21:56,720 your goals. So yeah, younger runners, you 364 00:21:56,720 --> 00:22:00,200 know, among your your listeners. I mean look look forward to 365 00:22:00,200 --> 00:22:02,840 getting older because you you're you're still going to be just as 366 00:22:02,840 --> 00:22:06,920 excited about achieving whatever goals you you set for yourself 367 00:22:06,920 --> 00:22:12,800 and begin even with surrounding yourself with with other with 368 00:22:12,800 --> 00:22:14,920 masters runners. Sorry, as a younger runner with 369 00:22:15,280 --> 00:22:17,960 with masters runners, because you're going to find that there 370 00:22:18,440 --> 00:22:23,040 joy in running. It is even bigger than, for the 371 00:22:23,040 --> 00:22:26,640 most part, than younger runners because we we appreciate, I I 372 00:22:26,640 --> 00:22:31,160 know for myself like being able to run as a gift more than when 373 00:22:31,160 --> 00:22:34,440 we were younger, especially because of all the times we've 374 00:22:34,440 --> 00:22:36,880 been sidelined because of injuries. 375 00:22:38,160 --> 00:22:42,280 Yeah, I agree as as a as a new master runner myself, it's been 376 00:22:42,280 --> 00:22:46,880 a really interesting journey. You kind of look forward to 377 00:22:46,880 --> 00:22:50,800 going up an age group. But as running has it, you know 378 00:22:50,800 --> 00:22:53,400 you have a lot of people that started running and now the 379 00:22:53,400 --> 00:22:55,560 field just seems to be just as competitive. 380 00:22:55,560 --> 00:22:59,880 So while perhaps 10 years ago you looked at the masters and 381 00:22:59,880 --> 00:23:03,480 see these big gaps in what people are able to reach, that 382 00:23:03,480 --> 00:23:06,240 is no longer the case, right? Everybody has gotten so much 383 00:23:06,280 --> 00:23:08,000 better. We have so much technology. 384 00:23:08,000 --> 00:23:10,600 We have so much information when it comes to nutrition and shoes 385 00:23:10,600 --> 00:23:14,160 and and all that stuff. I feel like you know by the time 386 00:23:14,160 --> 00:23:17,880 we reach 6070 it's going to be probably just as competitive as 387 00:23:18,160 --> 00:23:21,000 as it is now. But we have other things to look 388 00:23:21,000 --> 00:23:23,760 forward to with that and I I agree fully with you. 389 00:23:23,760 --> 00:23:26,000 I think one of them is being able to appreciate running so 390 00:23:26,000 --> 00:23:29,840 much more because of having had challengers such as injuries or 391 00:23:30,080 --> 00:23:33,480 children that keep you up at night and and then finding that 392 00:23:33,480 --> 00:23:37,320 time to carve out more time for running is has been pretty 393 00:23:37,320 --> 00:23:40,760 great. Yeah, you know, I I, I should 394 00:23:40,760 --> 00:23:43,760 mention that you know, going back to choose something that 395 00:23:43,760 --> 00:23:46,200 you think maybe as a goal that you think you couldn't do 396 00:23:46,200 --> 00:23:48,800 anymore. My parents, I had mentioned that 397 00:23:48,800 --> 00:23:51,880 my my dad brought the running movement to Brazil. 398 00:23:52,200 --> 00:23:55,160 They are training for their first marathon in years. 399 00:23:55,360 --> 00:23:59,920 My dad is an 86 year old and my mom is a 77 year old. 400 00:23:59,920 --> 00:24:03,480 I mean they will take walking some walking breaks but most of 401 00:24:03,480 --> 00:24:06,080 their long runs that they're going on now or are just they're 402 00:24:06,080 --> 00:24:09,440 running like most most of the the distance just take a few 403 00:24:09,440 --> 00:24:13,280 short walking breaks and and so back to the inspiring. 404 00:24:13,280 --> 00:24:15,920 I'm like you know if they can do that at that age you know, and 405 00:24:15,920 --> 00:24:17,480 it's because they've kept running. 406 00:24:18,400 --> 00:24:20,960 I don't know if I mentioned that but my mom went back to running 407 00:24:20,960 --> 00:24:25,320 in the triathlon at 60. She she went on to become world 408 00:24:25,320 --> 00:24:29,720 champion in her age group in in the triathlon twice and in the 409 00:24:29,720 --> 00:24:32,280 duathlon once. And so that was something she 410 00:24:32,280 --> 00:24:34,160 never imagined she would she would achieve. 411 00:24:34,160 --> 00:24:38,880 This was like in her in her 60s. That's quite amazing you so you 412 00:24:38,880 --> 00:24:43,000 come from a, you know really deep running family. 413 00:24:43,000 --> 00:24:46,760 So it's it's great to see how that you know, we always hope 414 00:24:46,760 --> 00:24:50,120 that our children at some point mirror our interests. 415 00:24:50,120 --> 00:24:52,760 So with you, they definitely had that happen. 416 00:24:54,280 --> 00:24:59,280 Yeah, thanks. At this time we want to thank 417 00:24:59,280 --> 00:25:02,280 our sponsor You can. 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We're also having all this 443 00:26:31,000 --> 00:26:33,920 LinkedIn, our show notes, and now back to the show. 444 00:26:36,840 --> 00:26:40,000 So, all right, let's let me move on to another question in 445 00:26:40,000 --> 00:26:43,000 regards to strategies and mindsets. 446 00:26:43,920 --> 00:26:46,320 I always say this to every person that comes onto the 447 00:26:46,320 --> 00:26:50,160 podcast where across this mindset path. 448 00:26:50,760 --> 00:26:53,040 There is no. Training for mindset? 449 00:26:53,040 --> 00:26:54,880 Really. I mean, unless you work 450 00:26:54,880 --> 00:26:59,000 one-on-one with a psychiatrist. Sports psychiatrist. 451 00:26:59,400 --> 00:27:02,720 For the average runners, there is no booklet that says, hey, 452 00:27:03,040 --> 00:27:05,560 you've got eight weeks to train for this marathon. 453 00:27:05,760 --> 00:27:08,520 Here's what you do on day 12345, etcetera. 454 00:27:08,760 --> 00:27:14,120 What are your advice and tips that you give to your athletes 455 00:27:14,120 --> 00:27:16,880 when it comes to how to train your mind and how to get it 456 00:27:16,880 --> 00:27:19,280 strong by the time the marathon rolls around? 457 00:27:21,480 --> 00:27:26,360 Yeah you know it's it is so much about what you what you tell 458 00:27:26,360 --> 00:27:30,120 yourself and and I I tell my my athletes this all the time. 459 00:27:30,120 --> 00:27:33,040 When you're out training, especially the long run 460 00:27:33,040 --> 00:27:36,960 especially the quality sessions where you have to where you have 461 00:27:36,960 --> 00:27:39,720 to push your body and make those trying efforts you're training 462 00:27:39,720 --> 00:27:40,920 your body to. It's right. 463 00:27:41,040 --> 00:27:44,760 You're training your mind to tell yourself the right positive 464 00:27:44,760 --> 00:27:47,760 things because what happens like, you know, Letty as a 465 00:27:47,760 --> 00:27:52,920 runner is it's when we start feeling tired that those 466 00:27:52,920 --> 00:27:56,600 negative thoughts creep in and and we we, you know, and those 467 00:27:56,600 --> 00:27:59,240 negative thoughts usually have something to do with I can't do 468 00:27:59,240 --> 00:28:05,120 this, so I have to slow down. So if you can turn that around 469 00:28:05,600 --> 00:28:09,120 first of all expect those thoughts to come, don't be taken 470 00:28:09,120 --> 00:28:11,480 aback by them. Like, Oh my goodness, there must 471 00:28:11,480 --> 00:28:14,920 be something wrong with my, my, with me because I'm thinking 472 00:28:14,920 --> 00:28:17,320 these negative thoughts and maybe my body just doesn't have 473 00:28:17,320 --> 00:28:19,560 it. No, expect there to be times 474 00:28:19,560 --> 00:28:23,880 when you're going to feel, feel the fatigue and when you're with 475 00:28:23,880 --> 00:28:25,760 that gonna start to think those negative thoughts. 476 00:28:25,880 --> 00:28:29,440 The important thing is to substitute them with with 477 00:28:29,440 --> 00:28:32,840 positive thoughts that give you confidence and more motivation 478 00:28:32,840 --> 00:28:37,360 and drive. And you do that both during your 479 00:28:37,360 --> 00:28:39,920 your your quality sessions, especially when you have to 480 00:28:39,920 --> 00:28:41,800 push, like practicing telling yourself the right thing. 481 00:28:41,800 --> 00:28:45,000 Why is this important to you? But also even in preparing for 482 00:28:45,000 --> 00:28:46,440 those quality sessions, you know what? 483 00:28:46,440 --> 00:28:49,880 Why is it that I want to do a a good session today? 484 00:28:49,880 --> 00:28:53,160 It's because of my goal. But why is my goal important to 485 00:28:53,200 --> 00:28:56,000 me? And then and then practicing all 486 00:28:56,000 --> 00:28:59,080 kinds of mental strategies that has have worked. 487 00:28:59,080 --> 00:29:03,160 And sometimes it's not thinking like those adrenaline thoughts 488 00:29:03,160 --> 00:29:05,880 when picturing the finish line or or how hard you've already 489 00:29:05,880 --> 00:29:09,360 worked. Sometimes it's just repeating a 490 00:29:09,480 --> 00:29:11,960 mantra about how to run strongly. 491 00:29:11,960 --> 00:29:14,640 I'm always telling my runners, you know, focus on something 492 00:29:14,920 --> 00:29:18,480 about the the quickness and springiness in your push offs. 493 00:29:18,480 --> 00:29:22,200 So sometimes it's practicing, just focusing on on how you're 494 00:29:22,200 --> 00:29:23,600 you're pushing on how you're running. 495 00:29:24,320 --> 00:29:27,680 That takes away from like paying attention to how the effort 496 00:29:27,680 --> 00:29:30,800 feels, for example. Yeah, that's good. 497 00:29:30,800 --> 00:29:32,440 That's good. And so do you tell them to do 498 00:29:32,440 --> 00:29:35,200 that every every Monday morning, or do you tell them to do that 499 00:29:35,440 --> 00:29:39,280 just sporadically whenever they feel it during a run? 500 00:29:40,160 --> 00:29:44,920 Yeah, yeah, feeling it like during the, yeah, during the the 501 00:29:45,160 --> 00:29:47,680 quality parts of run or during long runs. 502 00:29:47,680 --> 00:29:50,600 Your practice telling yourself the same kind of things that 503 00:29:50,600 --> 00:29:53,320 you're going to tell you don't even they will. 504 00:29:53,640 --> 00:29:57,000 You will naturally tell yourself those same kind of things during 505 00:29:57,000 --> 00:30:00,360 race day if you really trained your trained your brain in that 506 00:30:00,360 --> 00:30:02,880 way. Yeah, that makes sense. 507 00:30:02,880 --> 00:30:05,280 And from your experience, what do you feel like when it comes 508 00:30:05,280 --> 00:30:10,840 to mindset has changed with those thoughts creeping in as 509 00:30:10,840 --> 00:30:13,080 you gained experience? And as we age? 510 00:30:13,080 --> 00:30:17,720 Do you feel like you are being becoming a stronger person when 511 00:30:17,720 --> 00:30:21,200 it comes to that? Or do you feel like these 512 00:30:21,200 --> 00:30:26,040 thoughts become more aggressive as a master runner to quit and 513 00:30:26,040 --> 00:30:28,880 to, you know, just not not finish this run? 514 00:30:30,800 --> 00:30:36,720 Oh, oh, oh, that Those thoughts. Yeah, you know, yeah, you've 515 00:30:36,720 --> 00:30:40,120 raised a incredibly important point because one of the things 516 00:30:40,120 --> 00:30:42,880 that we have to our advantage letting and and you're going to 517 00:30:42,880 --> 00:30:48,120 experience this your your listeners as they as they age is 518 00:30:48,120 --> 00:30:49,280 one of the things that's improved. 519 00:30:49,280 --> 00:30:52,960 Even though we do lose speed, as we get older, our mental 520 00:30:52,960 --> 00:30:57,160 toughness improves and I think part of that is practicing these 521 00:30:57,160 --> 00:31:04,280 mental strategies so we gain a bigger repertoire of of positive 522 00:31:04,280 --> 00:31:05,800 things. We can we can tell ourselves and 523 00:31:05,800 --> 00:31:08,680 have more more time. We found more experience 524 00:31:08,680 --> 00:31:12,200 practicing telling ourselves the the right things that will that 525 00:31:12,200 --> 00:31:15,880 will drive us during training and therefore during races too. 526 00:31:17,040 --> 00:31:21,760 But also and I I feel like people might think this is only 527 00:31:21,760 --> 00:31:27,440 tangentially related but also important is I think running it 528 00:31:27,440 --> 00:31:30,800 is so therapeutic. But we've we've gone through 529 00:31:30,800 --> 00:31:36,120 more like I've mentioned like situations in life that are that 530 00:31:36,120 --> 00:31:41,440 are painful and it's a way, you know it's sort of like a pain 531 00:31:41,440 --> 00:31:44,920 that you can control running. It's a way to like put your 532 00:31:44,920 --> 00:31:46,880 emotions into running. If you, you know if you think 533 00:31:46,880 --> 00:31:48,880 about these you know these things that have been difficult 534 00:31:48,880 --> 00:31:53,200 for you and how they've affected you and even negatively if you 535 00:31:53,200 --> 00:31:54,760 can put that emotion into the running. 536 00:31:54,760 --> 00:31:57,720 This was something that helped you know has helped me do do 537 00:31:57,720 --> 00:32:00,680 really well. That's also going to increase 538 00:32:00,680 --> 00:32:03,440 our mental toughness and our ability to push through 539 00:32:03,520 --> 00:32:07,640 discomfort instead of letting the the fatigue and discomfort 540 00:32:07,640 --> 00:32:10,400 and pain slow us down. Yeah. 541 00:32:10,400 --> 00:32:11,840 Yeah. That that makes sense. 542 00:32:12,520 --> 00:32:16,600 So earlier we touched a little bit on how master runners 543 00:32:16,880 --> 00:32:19,120 approach their runs a bit differently. 544 00:32:19,440 --> 00:32:22,560 You mentioned that your master runners perhaps make their 545 00:32:22,560 --> 00:32:26,080 warmups a little bit longer. Maybe you run that warm up mile 546 00:32:26,080 --> 00:32:30,880 a little bit slower, perhaps do some more dynamic stretching. 547 00:32:31,520 --> 00:32:34,800 Now let's talk a little bit about post run and recovery. 548 00:32:35,040 --> 00:32:38,920 What do you recommend to masters runners that they do and put 549 00:32:38,920 --> 00:32:42,440 more emphasis on compared to the runner that's not a master 550 00:32:42,440 --> 00:32:45,480 runner yet? OK post run. 551 00:32:46,120 --> 00:32:52,880 Well one thing is that the fuelling in that half hour 552 00:32:52,880 --> 00:32:57,520 window ideally like right after a long run or quality run really 553 00:32:57,560 --> 00:33:02,880 does take on a life of its own. You're going to feel so much 554 00:33:02,880 --> 00:33:06,440 stronger you're your next run if if you feel like right 555 00:33:06,440 --> 00:33:08,960 afterwards. I have a friend, for example, 556 00:33:09,240 --> 00:33:12,120 who does the the shower smoothie. 557 00:33:12,120 --> 00:33:18,200 So she arrives from a fast run or or a long run and she knows 558 00:33:18,200 --> 00:33:20,840 she's going to go take a shower. She's really like too tired to 559 00:33:20,840 --> 00:33:23,760 make herself something sweet. So she makes herself a smoothie 560 00:33:24,040 --> 00:33:26,280 and she literally takes it in the shower. 561 00:33:26,280 --> 00:33:29,800 So with a lid on so that she can be like doesn't have to delay 562 00:33:29,800 --> 00:33:32,400 putting, you know, fuel into your muscles, which is your 563 00:33:32,400 --> 00:33:34,080 muscle cells are going to be more open. 564 00:33:34,080 --> 00:33:38,280 So you put more, you're going to store more glycogen in your 565 00:33:38,280 --> 00:33:41,880 muscles for more repair and for more energy for next time. 566 00:33:41,880 --> 00:33:46,320 So that's one thing, the stretching right afterwards, 567 00:33:47,720 --> 00:33:52,840 giving yourself the the training yourself in a in a sense to 568 00:33:53,120 --> 00:33:56,680 massages when you can get them. Or if you're you know, if it's 569 00:33:56,680 --> 00:33:59,800 not affordable to you, at least to foam rolling that really 570 00:33:59,800 --> 00:34:03,720 makes the difference to talk to. Get rid of that tightness for 571 00:34:03,720 --> 00:34:07,320 more mobility in your for your running in general. 572 00:34:09,840 --> 00:34:10,960 OK. So I like that. 573 00:34:10,960 --> 00:34:13,920 I like that nutrition. And then maybe give you some 574 00:34:14,040 --> 00:34:17,960 yourself some more TLC. Yeah and and more more sleep 575 00:34:17,960 --> 00:34:20,480 Letty too because the fuelling is, is how it's going to happen. 576 00:34:20,480 --> 00:34:24,520 The building up stronger. But but be be disciplined about 577 00:34:24,520 --> 00:34:27,639 the the, you know going to bed at a time that will give you 578 00:34:28,040 --> 00:34:30,480 enough sleep because that's that's where it happens. 579 00:34:30,480 --> 00:34:33,440 That's where we build up, when we build up stronger in our 580 00:34:33,440 --> 00:34:35,639 sleep. Well, that's great advice. 581 00:34:35,639 --> 00:34:38,560 Yeah, sleep is already so important, so it's good to hear 582 00:34:38,560 --> 00:34:40,960 that that can also help us recover a little bit better. 583 00:34:41,360 --> 00:34:44,560 Now let's talk about the times when we're not running. 584 00:34:45,000 --> 00:34:47,320 I know that we're being told strength training is more and 585 00:34:47,320 --> 00:34:49,520 more important. There's science behind it that 586 00:34:49,520 --> 00:34:53,000 some certain strength exercises, you know, lunges and those 587 00:34:53,000 --> 00:34:56,800 things are proven to make us faster because of what muscle 588 00:34:56,800 --> 00:34:58,720 groups they work and how they work them. 589 00:34:58,960 --> 00:35:01,800 Now, when it comes to master runners, what are your 590 00:35:01,800 --> 00:35:05,800 recommendations for your athletes in regards to strength 591 00:35:05,800 --> 00:35:09,280 training? Yes, very good question. 592 00:35:10,040 --> 00:35:13,400 Strength training creates a stronger, more well balanced 593 00:35:13,400 --> 00:35:15,760 body that is more resilient to injury. 594 00:35:16,200 --> 00:35:20,160 And so as masters runners, letty, what happens is we've 595 00:35:20,160 --> 00:35:24,520 developed different imbalances, different compensation patterns, 596 00:35:24,560 --> 00:35:28,000 patterns because of old injuries especially. 597 00:35:28,400 --> 00:35:32,560 And so strength training is going to iron out those left, 598 00:35:32,560 --> 00:35:38,240 right asymmetries, for example. And the other thing is all of 599 00:35:38,240 --> 00:35:41,520 our our muscle groups are not equally strong, right? 600 00:35:41,520 --> 00:35:45,240 And with their, you know, tendons that go with it, we have 601 00:35:45,240 --> 00:35:49,080 some weak links in our body. And if you don't do strength 602 00:35:49,080 --> 00:35:53,520 training, those weak muscles are going to try to keep up with the 603 00:35:53,520 --> 00:35:56,560 stronger ones when you run and eventually they're going to 604 00:35:56,560 --> 00:35:59,600 breakdown from the strain of that. 605 00:35:59,600 --> 00:36:02,560 So strength straining also helps to strengthen those weaker areas 606 00:36:02,560 --> 00:36:07,880 in our body with runners that soften the the lateral muscles. 607 00:36:09,200 --> 00:36:13,000 And also we we all need to improve our every one of our hip 608 00:36:13,000 --> 00:36:15,920 strengths. That is to strengthen our glutes 609 00:36:15,920 --> 00:36:18,760 because those are going to stabilize us as we run and help 610 00:36:18,760 --> 00:36:23,360 to propel us forward. And yeah, the stronger you can 611 00:36:23,360 --> 00:36:26,440 get your hip muscles, the the more resilience injury you're 612 00:36:26,440 --> 00:36:29,480 going to be. It's going to help you with your 613 00:36:29,480 --> 00:36:32,800 running, you're going to be more resilience injury because you 614 00:36:32,800 --> 00:36:36,720 don't overuse your hamstrings, your quads, your your your your 615 00:36:36,720 --> 00:36:40,240 hip flexors, your calves. But it's also going to make you 616 00:36:40,240 --> 00:36:47,200 a stronger better runner and yeah I I do, I do also recommend 617 00:36:47,720 --> 00:36:52,640 well I should say core strength is as many many benefits helping 618 00:36:52,640 --> 00:36:56,480 us maintain form when tired. But I do also recommend a little 619 00:36:56,480 --> 00:37:00,680 bit not not a lot but say one exercise in your strength 620 00:37:00,680 --> 00:37:04,960 training routine that is heavy lifting because that's going to 621 00:37:04,960 --> 00:37:08,480 improve the power in in your push offs and and so it will 622 00:37:08,480 --> 00:37:11,840 help improve your running speed which is something that that is 623 00:37:11,920 --> 00:37:16,040 the what we lose at a faster rate than endurance as older 624 00:37:16,040 --> 00:37:21,800 runners or as we age and also plyometric drills have been 625 00:37:21,800 --> 00:37:27,240 shown to help us resist fatigue at the end of the marathon. 626 00:37:27,240 --> 00:37:30,720 So different kinds of jumps are I I do them myself and assign 627 00:37:30,720 --> 00:37:33,680 them to my athletes are are really helpful. 628 00:37:35,320 --> 00:37:36,760 Yeah. And and and the other thing is 629 00:37:36,960 --> 00:37:41,120 if you if you just run you're going to you're still going to 630 00:37:41,120 --> 00:37:44,280 lose muscle mass like like people do even if they're not 631 00:37:44,280 --> 00:37:48,320 runners as they get older. But if you strength train Letty, 632 00:37:48,320 --> 00:37:51,640 that's going to really go a long way to reducing or slowing down 633 00:37:51,640 --> 00:37:54,640 that loss of muscle mass that happens as we get older. 634 00:37:55,320 --> 00:37:57,080 Perfect. Thank you for explaining that. 635 00:37:57,960 --> 00:38:03,920 I want to dive a little bit into the Physiology of our bodies and 636 00:38:03,920 --> 00:38:08,200 what are the actual things that happened to us or you mentioned 637 00:38:08,720 --> 00:38:13,280 the loss of muscle elasticity and and what other things can 638 00:38:13,280 --> 00:38:18,280 you tell us about and then why those things happen such as you 639 00:38:18,280 --> 00:38:20,040 know? Yeah. 640 00:38:20,120 --> 00:38:26,480 So I mean definitely yeah, loss of elasticity, you know with 641 00:38:26,480 --> 00:38:31,320 that some loss in mobility, you know like you know feeling more, 642 00:38:31,440 --> 00:38:33,760 more stiff especially after a run the next morning feeling 643 00:38:33,760 --> 00:38:36,160 more stiff at the beginning of a run. 644 00:38:37,720 --> 00:38:43,600 We we we developed to some extent less or we're able to to 645 00:38:43,600 --> 00:38:48,280 store a little less glycogen in our in our muscle cells and our 646 00:38:48,280 --> 00:38:51,560 liver then when we're then when we're younger. 647 00:38:51,880 --> 00:38:55,160 And so that's why that that fueling right afterwards, you 648 00:38:55,160 --> 00:38:59,960 know fueling during the longer runs is important and you'll 649 00:39:00,080 --> 00:39:04,400 also find that you something that worked for you in terms of 650 00:39:04,400 --> 00:39:09,120 fuelling during a long run might not work for like all of time 651 00:39:09,120 --> 00:39:14,760 because our body gets it becomes more difficult to absorb certain 652 00:39:14,760 --> 00:39:17,040 kinds of sugars. So you of course don't want to 653 00:39:17,040 --> 00:39:19,800 take gels or drinks that are just going to sit in your your 654 00:39:19,800 --> 00:39:22,320 stomach. So you you might also have to 655 00:39:22,320 --> 00:39:30,600 change that as you get older and yeah and and definitely you you 656 00:39:30,600 --> 00:39:36,560 cannot you cannot run as many miles because of needing that 657 00:39:36,560 --> 00:39:40,760 that extra recovery time. And so I'm a huge proponent of 658 00:39:40,800 --> 00:39:46,760 cross training. In fact you know if I can let 659 00:39:47,280 --> 00:39:52,480 you and your listeners into a a a little secret something that 660 00:39:53,400 --> 00:39:58,760 it I use as a as a powerful powerful secret weapon for my my 661 00:39:59,240 --> 00:40:03,120 athletes and myself is that we're so used to when we're 662 00:40:03,120 --> 00:40:08,520 running just piling on the miles but doing a cross training 663 00:40:08,640 --> 00:40:13,840 training session Letty, let the day after you you've just run is 664 00:40:13,840 --> 00:40:17,080 going to have bigger benefits for you in terms of increasing 665 00:40:17,080 --> 00:40:19,840 your total body strength and endurance. 666 00:40:21,200 --> 00:40:24,800 And also improving your aerobic and your anaerobic conditioning, 667 00:40:25,000 --> 00:40:30,200 then then doing another easy run or then doing an easy run. 668 00:40:30,880 --> 00:40:34,360 You know, for example, if I instead of doing an easy run, 669 00:40:34,360 --> 00:40:38,960 what I do and have my athletes is I'll do like a bike training 670 00:40:38,960 --> 00:40:43,160 session or or a swim session in which I'll include intervals. 671 00:40:43,320 --> 00:40:45,760 So you're pushing during those intervals. 672 00:40:45,760 --> 00:40:48,200 So you're making stronger efforts than you would going out 673 00:40:48,200 --> 00:40:50,520 for a slow run just to get the miles in. 674 00:40:51,240 --> 00:40:54,000 And so you're improving your your anaerobic conditioning as 675 00:40:54,000 --> 00:40:55,200 well. You're improving your total body 676 00:40:55,200 --> 00:40:58,920 strength and you're not putting your body through that pounding 677 00:40:58,920 --> 00:41:02,920 of a running that might break it down somewhere turning into an 678 00:41:02,920 --> 00:41:05,280 injury. OK. 679 00:41:05,400 --> 00:41:06,120 OK. Thank you. 680 00:41:06,120 --> 00:41:07,880 That that makes a lot of sense. Yeah. 681 00:41:08,400 --> 00:41:10,400 All right. So we've talked about strength 682 00:41:10,400 --> 00:41:12,520 training. So let's talk about a little bit 683 00:41:12,520 --> 00:41:15,520 of cross training for your master athletes. 684 00:41:15,520 --> 00:41:19,640 Do you recommend that they do more cross training or focus 685 00:41:19,640 --> 00:41:22,440 more on running? And if you do give them cross 686 00:41:22,440 --> 00:41:25,600 training exercises, what are they and what should they? 687 00:41:25,880 --> 00:41:30,280 Look like, OK, yes, a good question. 688 00:41:30,840 --> 00:41:34,280 Well, it might come as a surprise to you that I run my 689 00:41:34,280 --> 00:41:39,040 marathons, including my sub three running between 30 and 35 690 00:41:39,040 --> 00:41:42,600 miles a week. The rest of it comes from, yes, 691 00:41:43,920 --> 00:41:47,080 do 30 and 35. The rest of it of my fitness 692 00:41:47,560 --> 00:41:53,480 comes from supplementing that with cross training, and in my 693 00:41:53,480 --> 00:41:58,440 case it's swimming, biking and strength training, which like I 694 00:41:58,440 --> 00:42:01,080 mentioned is crucial and and that's mostly what I assigned to 695 00:42:01,080 --> 00:42:04,400 my runners. Some of them prefer the 696 00:42:04,840 --> 00:42:11,400 elliptical or the Stairmaster, but but basically you're you're 697 00:42:11,400 --> 00:42:16,680 going to get huge aerobic, anaerobic and muscular strength 698 00:42:16,680 --> 00:42:21,040 endurance benefits as well as improve your mental game. 699 00:42:21,640 --> 00:42:25,320 If in other words, increase your repertoire of mental strategies 700 00:42:25,320 --> 00:42:30,400 to push through discomfort and pain by implementing cross 701 00:42:30,400 --> 00:42:34,080 training instead of more days of just easy miles. 702 00:42:34,080 --> 00:42:38,560 And it will also it will increase your your your love of 703 00:42:38,560 --> 00:42:40,440 running. Because if if you're like just 704 00:42:40,440 --> 00:42:43,280 running day after day after day, you're running a lot of that 705 00:42:43,280 --> 00:42:46,120 tired. But if you can, if you include 706 00:42:46,120 --> 00:42:50,960 the variety of of say biking or swimming, when you go and run 707 00:42:50,960 --> 00:42:53,760 two days after your your previous run, you're going to be 708 00:42:53,760 --> 00:42:57,080 more excited about and more rested from running itself. 709 00:42:58,240 --> 00:43:02,520 Now with with biking, the most effective way to do it is really 710 00:43:02,520 --> 00:43:07,800 on a on a say spin bike or trainer, because then you can do 711 00:43:07,880 --> 00:43:09,920 intervals which are going to improve your anaerobic 712 00:43:09,920 --> 00:43:15,360 conditioning as well as aerobic. And when you do steady, steady 713 00:43:15,360 --> 00:43:18,960 biking, it's really important to try to maintain high cadence 714 00:43:19,200 --> 00:43:21,800 because for example, when when I'm biking, I'm biking like at 715 00:43:21,800 --> 00:43:27,720 100 rotations per minute and so when I run it really has a a 716 00:43:27,720 --> 00:43:30,640 good carryover effect to maintaining a high cadence 717 00:43:30,640 --> 00:43:32,840 running, which ideally should be around 90. 718 00:43:34,120 --> 00:43:36,480 You know, swimming is a great way to increase your your total 719 00:43:36,480 --> 00:43:38,800 body strength and you know your upper body strength so that when 720 00:43:38,800 --> 00:43:41,320 you're tired, your legs are tired running you're able to 721 00:43:41,320 --> 00:43:47,600 drive your your arms more powerfully and yeah, and then 722 00:43:47,680 --> 00:43:50,640 you know strength training is is is an absolute must do. 723 00:43:50,640 --> 00:43:52,240 So I definitely recommend a sitter. 724 00:43:52,240 --> 00:43:55,800 More miles to supplement with and and if you haven't yet and 725 00:43:55,800 --> 00:43:57,120 you're just you know. You don't even know. 726 00:43:57,360 --> 00:43:59,120 You know how good it'll go about it. 727 00:43:59,120 --> 00:44:02,040 You choose one of these things and substitute it in for your 728 00:44:02,240 --> 00:44:06,040 easy runs because you can. You can push and it's not going 729 00:44:06,040 --> 00:44:08,520 to. You know it's not going to have 730 00:44:08,520 --> 00:44:10,760 a negative effect on. It can still count as cross 731 00:44:10,760 --> 00:44:13,800 training, but it will increase your aerobic and anaerobic 732 00:44:13,800 --> 00:44:17,080 conditioning more than going out for another easy run. 733 00:44:17,800 --> 00:44:21,360 Yeah, yeah, that makes sense. I can't believe that you did 734 00:44:21,360 --> 00:44:26,240 your marathon PR on 35 miles plus cross training. 735 00:44:26,520 --> 00:44:29,200 Can I ask you what your first marathon time was? 736 00:44:29,200 --> 00:44:32,120 Just to compare and see what you started at when it comes to 737 00:44:32,120 --> 00:44:34,200 marathons. Oh, when I oh. 738 00:44:34,200 --> 00:44:37,840 So when I ran my very first marathon, I didn't even break 739 00:44:37,840 --> 00:44:40,600 the four hour barrier. It was a little bit over four. 740 00:44:40,640 --> 00:44:44,880 Was it like 404-0540? Six. 741 00:44:44,880 --> 00:44:46,520 Yeah. Wow. 742 00:44:46,680 --> 00:44:48,920 That's amazing. So it's. 743 00:44:49,360 --> 00:44:53,000 Yeah, it's it's exciting to me to see that my times have got 744 00:44:53,000 --> 00:44:57,000 faster because one of the things I should mention lelly, lelly to 745 00:44:57,000 --> 00:44:59,520 you and and your listeners is one of the things that we find 746 00:44:59,520 --> 00:45:03,560 really rewarding is to study Have you seen the 8th graded 747 00:45:03,840 --> 00:45:06,960 performance charts? I've heard of it, but I haven't 748 00:45:06,960 --> 00:45:09,720 taken the time to look at it. Oh, OK, yeah. 749 00:45:09,840 --> 00:45:12,160 I mean, maybe you'll get more interested as you as you get 750 00:45:12,160 --> 00:45:17,520 older, but it is such a good happy feeling and big sense of 751 00:45:17,520 --> 00:45:21,480 achievement to say look at your, you know, 5-10 K or marathon 752 00:45:21,480 --> 00:45:23,680 time. Like now, whatever your age is, 753 00:45:23,680 --> 00:45:26,440 you know, say it's 54 but I'm not you, but something they say 754 00:45:26,440 --> 00:45:29,480 at the 54. And then to compare it to their 755 00:45:29,480 --> 00:45:32,200 marathon time when they were 46. Maybe the time. 756 00:45:32,200 --> 00:45:36,440 It isn't as fast but it gives you a percentage and what your 757 00:45:36,440 --> 00:45:39,080 time you know it would have been when you were younger. 758 00:45:39,320 --> 00:45:43,200 And so you you you might very well find as you implement some 759 00:45:43,200 --> 00:45:46,160 of these strategies that I I've mentioned the mental ones and 760 00:45:46,160 --> 00:45:49,240 the training ones that your performance is actually better. 761 00:45:50,200 --> 00:45:52,120 You know the percentages you know scores your your 762 00:45:52,120 --> 00:45:53,840 performance than when you were younger. 763 00:45:53,840 --> 00:45:57,000 So you know, you've you, you've ran a better performance than 764 00:45:57,000 --> 00:45:59,760 you when you were younger and you know really that's what what 765 00:45:59,760 --> 00:46:02,640 counts, it's, it's how we perform at our age. 766 00:46:02,640 --> 00:46:06,200 You know, compared to what's, You know, they do it relative to 767 00:46:06,200 --> 00:46:09,680 the to the world's record at that age, but relative to what 768 00:46:09,680 --> 00:46:12,520 is how we can expect to perform at that age? 769 00:46:13,200 --> 00:46:15,920 Yeah, that And then also obviously you know for people 770 00:46:15,920 --> 00:46:19,920 that ran a long time ago and didn't have the Super shoes that 771 00:46:19,920 --> 00:46:23,320 supposedly take off that four percent, 5%, all that stuff is 772 00:46:24,000 --> 00:46:27,040 very interesting. I'm I'm I'm interested to look 773 00:46:27,040 --> 00:46:32,240 at that age graded chart. Yeah, yeah, no, because it is. 774 00:46:32,320 --> 00:46:35,080 It's definitely more fairway to and even to compare, you know, 775 00:46:35,560 --> 00:46:38,040 performances from younger to older. 776 00:46:38,880 --> 00:46:41,480 It's more about comparing our own performances, but to compare 777 00:46:42,560 --> 00:46:46,800 performances in a more level ground, yeah I I should. 778 00:46:46,880 --> 00:46:49,000 I should mention that one of the things that slows us down also 779 00:46:49,000 --> 00:46:52,320 as we get older is our body becomes less efficient at 780 00:46:52,320 --> 00:46:54,160 transporting oxygen to our muscles. 781 00:46:54,160 --> 00:46:58,680 So our our VO2 Max go you know goes down sort of at a steady 782 00:46:58,840 --> 00:47:01,840 slow pace. But that is also that decline is 783 00:47:01,840 --> 00:47:05,560 also slowed down by continuing to train and continuing to do 784 00:47:05,560 --> 00:47:08,840 quality sessions in our running. Yeah. 785 00:47:08,880 --> 00:47:11,080 No, that's great. Thank you so much for explaining 786 00:47:11,080 --> 00:47:14,160 that. So, Rebecca, thank you so much. 787 00:47:14,280 --> 00:47:18,960 Please, before we hop off, let me know who your ideal athletes 788 00:47:18,960 --> 00:47:21,720 are and how they can get a hold of you if they wanted to coach 789 00:47:21,720 --> 00:47:22,120 with you. Oh. 790 00:47:23,200 --> 00:47:26,760 OK, sure. You know, I coach. 791 00:47:27,680 --> 00:47:31,280 I coach actually athletes of every age, but I more and more 792 00:47:31,280 --> 00:47:33,880 so I've been coaching older athletes. 793 00:47:34,200 --> 00:47:39,320 In other words athletes as they approach and and over 40 so in 794 00:47:39,320 --> 00:47:43,560 their masters years. But I I do coach younger 795 00:47:43,560 --> 00:47:46,440 athletes. I even coach some some high 796 00:47:46,440 --> 00:47:49,760 schoolers too individually and so if anybody has any any 797 00:47:49,760 --> 00:47:54,440 questions is interested in my in my online coaching. 798 00:47:56,080 --> 00:47:58,240 If you're in, if you're in Connecticut is interested in 799 00:47:58,240 --> 00:48:02,480 one-on-one sessions or any of my my classes, they can contact me 800 00:48:02,480 --> 00:48:08,960 at coachrebecca16@gmail.com or they can just submit a form on 801 00:48:08,960 --> 00:48:14,080 my website whichisconqueringchallenges.com 802 00:48:14,680 --> 00:48:18,960 and that's also my my handle on Instagram conquering challenges. 803 00:48:19,760 --> 00:48:21,520 Perfect. Thank you, Rebecca, so much for 804 00:48:21,520 --> 00:48:22,960 your time. We really appreciate you coming 805 00:48:22,960 --> 00:48:25,440 on. Oh, you're welcome, Lydia. 806 00:48:25,440 --> 00:48:26,760 It was a lot of fun. Yeah. 807 00:48:26,760 --> 00:48:29,280 Thank you for chatting with me today. 808 00:48:33,320 --> 00:48:35,480 Thank you, Rebecca for speaking with us. 809 00:48:35,480 --> 00:48:38,560 We really appreciate all your knowledge and your insight. 810 00:48:38,560 --> 00:48:41,160 That was very exciting. And for those of you listeners 811 00:48:41,160 --> 00:48:46,800 that now want to learn more from her, I know she has her own 812 00:48:46,800 --> 00:48:50,040 sports community and everything, but we will link her information 813 00:48:50,040 --> 00:48:52,960 in the show notes so you can reach out to her if you're 814 00:48:52,960 --> 00:48:56,520 master runner or if you're. Going to be a master runner. 815 00:48:56,760 --> 00:48:58,800 Or you just want to know more? Exactly. 816 00:48:59,560 --> 00:49:03,920 So I think that's it. For today, stay tuned for next 817 00:49:03,920 --> 00:49:05,760 week. Next week we are gonna have an 818 00:49:05,760 --> 00:49:09,280 episode like every week and I actually don't know what we're 819 00:49:09,280 --> 00:49:11,520 gonna be talking about. The week after that we'll have a 820 00:49:12,240 --> 00:49:16,120 on running etiquette, a topic that we've not really talked to 821 00:49:16,120 --> 00:49:19,520 and talked about in depth. You know all these things such 822 00:49:19,520 --> 00:49:23,120 as which way to run on when you're running on a track and 823 00:49:23,560 --> 00:49:26,040 what lane can you run in. But the third week from next 824 00:49:26,040 --> 00:49:28,560 Tuesday will be a Not interesting episode, so don't 825 00:49:28,560 --> 00:49:31,320 listen to that one. Come on, Ryan got me something 826 00:49:31,320 --> 00:49:35,680 like here. Alright, so that's it you guys. 827 00:49:35,680 --> 00:49:39,160 TuneIn next week for set episode that we don't know what it's 828 00:49:39,160 --> 00:49:42,160 gonna be yet. Hope you guys, if you're 829 00:49:42,160 --> 00:49:45,800 tapering for Boston, then good luck with that. 830 00:49:46,040 --> 00:49:48,600 Again do not cancel your reservations. 831 00:49:48,600 --> 00:49:51,720 Boston has not been cancelled. And with that? 832 00:49:52,360 --> 00:49:59,600 Have a good week already. Thanks for tuning in. 833 00:49:59,920 --> 00:50:02,680 For more information Ant Marathon running news, please 834 00:50:02,680 --> 00:50:06,560 head to www.marathonrunningpodcast.com 835 00:50:06,640 --> 00:50:22,160 and we'll be back next week. 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