Month: August 2021

Update on my 800m training – Aug 2021

I’d say the past six weeks have been the most difficult block of training since I started in December. I knew this was going to be tough because the same block in January-February was tough. But it was tough for different reasons. Last time, it was tough because I got aches, pains and tightness as the training hit ‘new’ muscles and pushed me to my limits. This time, I just found myself struggling to hit target times and paces in many sessions. When I ran well, I ran really well but when it was poor, it was really poor!

There’s a few possible explanations for this. Firstly I came into it recovering from a strained hamstring, so fitness in the first week was below par, but the injury never recurred, and I’ve been strong since. I took the first week carefully and deliberately didn’t do some of the faster work.

Secondly I pushed the paces up to the level I felt I was achieving rather than following Jack’s guidelines. Maybe I expected too much? I don’t think so as when I’ve been on form, I’ve been smashing target times and numbers by a decent margin.

The most likely explanation is simply that I’m under-recovering. As I say, last time around I got tight with aches and pains; this time the body is used to using those muscles but they were still recovering from previous sessions.

The other reason for being under-recovered may be the return of parkrun. I’ve attended each week since it returned on July 24th and while I’ve been careful not to race them, I have been running close to my steady pace. This may just have been taking more out of my legs than I realised especially as it’s an undulating course on uneven paths.

The training itself has been a mix of three sessions – long intervals, short intervals and threshold runs.

Long Intervals

Long intervals have been the centrepiece of the work, starting at three minutes in the early weeks and lengthening out to five minutes by the last. I’ve been aiming to run these at 6:30/mile pace and when I’ve been on form, they’ve been fine.

In February I was on target, for 6:50/mile pace, 33 out of 34 times – just one effort too slow. This time it’s been about half. Weeks one, five, six have been complete misses while weeks two, three, four have all been on-target. This all-or-nothing phenomena supports why I believe the legs were under-recovered. At my best in week four I ran 5x1K all at sub 4-min pace (6:17-24/mile) but when I struggled I’ve barely been able to reach 6:35/mile pace.

Short Intervals

As ever these have ranged from 200 – 600m aiming for either 6min/mile or 5min30/mile pace. I’ve usually felt confident about achieving the slower of these efforts even when the interval length is longer but the reality is that often I’ve just been a touch slow – closer to 6:10/mile. The faster efforts have generally been daunting, because they usually crop up at the end and you wonder how you’ll ever complete them, yet quite often I’ve found something extra to give to them.

I’ve noted that while Jack gives you three mins jog recovery between these efforts, I’m usually recovering my pace and heart-rate within a minute to ninety seconds. Many years ago, when I was on the way to my first sub-40 10K, I was successfully running these sort of intervals with a 200m jog recovery that equated to 1min10.

Tempo / Marathon pace

The plan had three of the standard Sunday long runs replaced by these sessions. As it happened I only did the two Tempo efforts because I ran an all-out parkrun during the block. The Tempo runs seemed to come in comfortably around 7-min/mile which was what I was aiming for.

As I say, parkrun returned. I’ve been consistently hitting 7:20-25/mile paces without undue effort which seems to fit with my marathon pace prediction.  At the end of week five, I ran my all-out parkrun which came in at 21:24. I was expecting quicker – something in the 20:30-45 range – but the time reflected that my legs seem to have been missing something. The first kilometre was slower than my best interval efforts and the last two miles were slower than the pace of my Tempo runs.

To accommodate the Saturday morning effort, I ditched the plan’s 400m intervals on the Thursday and ran for 30-mins at Poole Park. I intended it to be an easy run but it turned out to be around marathon pace. On reflection it was probably too close to the parkrun for my legs to fully recover but it did effectively replace the planned 40-mins at marathon pace scheduled for the Sunday.

Strength and Conditioning

I’m going to write a separate post detailing the strength and conditioning I’ve been doing over the last couple of months. It’s not a massive amount – some corework, press-ups and bicep curls. They seem to have been beneficial in burning off a layer of body fat, which I didn’t know I had. No-one would ever have called me fat. On the heavy weights days I’ve found myself getting tired in the afternoons and I wonder if the energy used for recovering from these sessions has affected my recovery from running.

Running Form

As I’ve written in previous updates, I’ve been working on sprint drills and techniques during my short interval efforts and strides. I felt like it’s been heading in the right direction and in recent weeks I’ve noticed its effects coming through. I’m beginning to get up on my toes more, my core stabilising my running and best of all, finding myself trampolining down the road with each step. On a couple of occasions I felt the back of my shoulders get very painful towards the end of runs, which I see as a good sign – I’m engaging previously unused muscles that needed to develop the strength and endurance to hold the new running form together.

Summing Up

Writing all that up has given me some good insight as to what’s been going on. Week one, I struggled but was coming off the hamstring problem so accepted my fitness was slightly down. The next three weeks I began to really motor and feel confident about how I was progressing. It felt like I’d filled in a missing link that had stopped me from achieving my best in the time trials. But the combination of sessions, pushing them too hard, extra effort and parkrun may have been too much to run well in the final two weeks.

My mileage remains about the same as previously and the six weeks resulted in 43 / 43 / 44 / 46 / 41 / 48 miles. These have usually required about 6 hours training, but week five was 5hr30 as I tried to freshen my legs up and then week six came in at nearly seven hours!

Target timeOn targetMissedEffortsFastest
200m45s7310(2km)38.06s(5:06/mile)
41s8–8(1.6km)
300m1min01639(2.7km)58.99s(5:16/mile)
400m1min30516(2.4km)1:19.7(5:18/mile)
1min221–1(0.4km)
500m1min53–11(0.5km)1:53.9(6:07/mile)
600m2min156410(6km)2:07.4(5:42/mile)
I-Pace6min30211334(27.7km)
T-Pace7min027–7(11.2km)
Total612586(54.5km)
Stats for those who love them!

Despite all the missed I-paced targets I feel positive. I’ve run my fastest 300s and 400s and not necessarily in perfect conditions. My very last session of the block was a repeat of one I did at the beginning. It began with three 600m efforts. In January, I ran these at around 2:20-24, in February it was 2:17-18, in July they were 2:15-16 and then this past week they came in at 2:07-08. My fastest in the last block, as I came to my peak, was only 2:05. It’s very gratifying to see some tangible progress and this wasn’t my hardest effort possible. There is more to come!

The Ageing Runner – Part 1

When I began parkrunning I was in my thirties. I’d never been a serious runner but my Saturday morning endeavours motivated me to get training and as I began my forties I started recording Personal Bests at all distances. As I approached forty-five I ran my first sub-40 10K. I was getting better with age.

Now as I move into the VM50-54 category at parkrun, I still believe there’s more to come. This is not to say that age doesn’t see a decline in your capabilities, only that I never fulfilled my potential when I was younger.

I’ve never believed the limitations of the human body are as pronounced as other people like to believe and in this five-part series of posts I’ll detail how fast older runners, both men and women, can be as they go up through the age categories and over different distances. I think you’ll be surprised to find out it’s much more than you can imagine.

There’s no doubt a fifty-something runner is not going to be capable of the times they could have achieved in their twenties, but there is a belief that this decline is rapid. It’s generally agreed athletes peak at around twenty-seven but it can be a couple of years either side. Becoming a world class athlete takes a decade of development and while the body finishes its growth by eighteen years old, there are still maturation processes going on within the brain and hormones that continue into the twenties.

Here’s a question to ponder for a moment …

If an athlete’s peak is twenty-seven and they begin to decline after this, at what age are they achieving the same standards as when they were seventeen? For example, if your parkrun PB at seventeen was twenty minutes and you continued training for the rest of your life hitting a lifetime best of fifteen minutes at twenty-seven; what is the age when you will last be able to record twenty minutes again?

I’ll give you the answer at the end of the article.

Ageing in sport is one of those myths that is slowly being deconstructed. In most professional sports, athletes are usually finished in their mid-30s with just the occasional highly skilled technician or specialist (think golfers, goalkeepers or quarterbacks) making it into their forties. I recall watching the Barcelona Olympics where Linford Christie became the oldest sprinter ever to win the Olympic Gold at the advanced age of 32!

32-year-old Linford Christie becomes Olympic Champion

In recent years we’ve seen athletes extending their careers into their late thirties despite professional sport now being played at a higher level than it was. In tennis we see Roger Federer and Serena Williams still near the top as they close in on forty; while sprinter Justin Gatlin won the World Championship in 2017 at age 35 and is still running sub-10 second 100 metres. Eliud Kipchoge just won his second Olympic marathon at 36.

As you’d expect these elite athletes are gradually losing their ability to compete at the top of their sports. I often meet runners who, having given up for twenty years or, never run when they were young, believe that because they’re older, the faster times are going to be beyond them. Now while well-trained elite runners are never going to be as fast as when they were younger, for those of us who start late, didn’t train or got poor coaching there’s every chance we can be faster and fitter than we’ve ever been before.

Within this series of articles I’m going to give you the facts and figures about what runners over the age of thirty-five are achieving. While you won’t necessarily be able to match them, what it should give you is a realistic view of how slow the decline is and how quick it’s possible to stay running well into what most people consider old age. I want you to come away from this series feeling inspired about what is possible. Whether you decide to get the best out of yourself is your choice, but age is not going to be an excuse if you don’t!

  • In part 2 I’ll examine the Masters sprinters (100m / 200m / 400m)
  • In part 3 It’s the turn of the middle-distance runners (800m / Mile / 3,000m)
  • In part 4 We’ll look at the long distances (5,000m / 10,000m / Marathon)
  • In part 5 I’ll give a brief overview of what’s happening as the body ages and what you can do to delay the effects

Answer to the quiz question – the old age equivalent of being seventeen is sixty-five years old. That’s right. Your physical maturity peaks at age twenty-seven but the decline is so gradual that over thirty years later you’re still capable of doing what you could at seventeen years old. This, of course, requires you to stay healthy and training.

Mental toughness

In Is this sustainable? I quoted Chris Boardman talking about how it feels during a race. He said “There’s a constant calculation going on between … How far is it to go? How hard am I trying? Is this sustainable? And if the answer is yes [to the sustainable question], you’re not going hard enough. If the answer is no, it’s too late [because you’ve dropped time by not going harder] so you’re looking for maybe”. I was thinking about this as I ran parkrun and it occurred to me that how you respond to this question shows your level of mental toughness.

The difference between the mentally tough and the ordinary person is that the ordinary person gives up when they realise something isn’t sustainable. The mentally tough person doesn’t accept No for an answer. As I wrote in Denial, they dig in and try to gut it out. They’ll keep trying, hoping to find some kind of energy reserve – they may find it, they may not. In a race against opponents (especially mentally weak ones) not knowing your limitations can make the difference between winning and losing.

It’s fairly obvious that the mentally weak are happy to continue when the answer is Yes and they’ll give up for a No; but I’d venture that it’s the Maybe answer which is enough to get them shutting it down and giving up. As soon as the answer changes to “I’m not entirely sure this is sustainable” which Boardman says is the very thing you’re looking for; the doubt begins to creep in and they give up and fall back to a safe zone.

In recent years, theories of fatigue have moved on from it being caused by a build-up of waste products in the muscles; to being about the brain taking feedback about those build-ups and subconsciously allowing the athlete to keep going, or the mind tempting them to slow down by experiencing build-ups as pain. Therefore elite distance runners are beginning to add mental stress to training sessions to teach the brain, it can cope with more and it’s safe to continue going. You could liken it to walking up a street in the dark. The first time you do it, you’re tentative with each step because you don’t know what’s ahead. But if you repeat the experience and know you managed ten steps safely, you walk those steps quickly the second time.

If you can push through pain in training or races, it’ll give you an extra dimension to your running – it’ll teach your brain that it’s safe to release the unused reserves. This is the bit where mentally weak athletes have a disadvantage. If they aren’t willing to push through the pain, their brain isn’t going to feel safe to allow them to break into their reserves. I’ve met a good many runners who always play it safe. They start off slowly, start at the back of the field, or ease off when exhaustion or heavy breathing threaten. They don’t try to push through the temptation of giving up, they simply give up.

I believe the role of the mental side of running is overplayed in modern literature. No matter how much you want or desire to be the Olympic champion, you still have to train before you can get close to that stage. Physical limitations are still limitations to be addressed by training, not by thinking you can run harder.  But, when Eliud Kipchoge ran the first two sub-2 hour marathon, it’s possible the knowledge of getting within twenty-five seconds on his first attempt was enough to help him find the extra seconds. That’s what mental toughness and training is about, having a confidence to push through Maybe and give it your all.

When the going gets tough, there’s probably more to be eked out than you realise. Pushing hard occasionally in training and races will help the mind know it’s possible.

Short sprint – Hitting top speed

The last three weeks at Upton House I’ve been taking the parkruns at a comfortable pace. It’s never felt too effortful as I run times in the mid-20s. About a mile into the run we have a steep downhill into the mini-loop and I just let my legs do whatever they want. I don’t go at it, I just take the brakes off and fly down the hill past those with more caution. I’ve seen myself hitting pace around 5:20-30 over the weeks. This interests me because a few years back I simply couldn’t go this fast even on downhills.

I was coming off a core muscle injury that forced me to take three months off. I’d tried to keep running but eventually I admitted defeat and took time off for it to heal. When I returned, I began to build up carefully. I deliberately didn’t do any speed sessions as I wanted to test whether I could build Endurance from the ground up – much like Maffetone suggests – long story short, you can’t but that’s for other days.

At the end of my second week I ran a tentative 33-min parkrun and the following week it was 29-minutes. I then went to visit friends and gave Chichester parkrun a try. It’s a surprisingly tough course, mostly on grass, around rugby pitches, with a gradual climb uphill before you run down a path back to the start-finish three times over. At the end of the third lap, I was sweating and came charging down into the finish trying to break twenty-seven minutes but couldn’t quite do it. What was surprising was my top end speed on this final downhill, going as fast as I could, trying to sprint, I could only hit 6:30/mile. Free energy yet I had nothing like the downhill speed I’m getting nowadays.

I’m not entirely sure what the reason behind this is other than it’s connected to being stronger and fitter than I was three years ago. I don’t think it’s that my legs are more resilient on the downhills but I do think they may be striding longer because of all the strides and speedwork I’ve been doing with my 800m training. I also have a much better aerobic base. My recent parkruns have felt comfortable while being faster than Chichester. At the latter, with all the hills and effort I was putting in I was working more anaerobically, which creates by-products that causes the legs to tie up. It may be this. Either way it’s nice to fly down the hills effortlessly.

Muscles need recovery

The week I tweaked my hamstring I did two big workouts. It was all interval work and I was pushing hard, breathing hard and hitting paces I haven’t seen in a while. It was on the final effort of the second session, that I pumped my legs as hard as possible, hoping to end with a quick time, when the hamstring tightened and knotted.

The following day I ran a careful recovery run; the same again on the day after. The hamstring was already feeling 95% healed and offered no issues on the third day – a long Sunday run. I expected to run quicker than usual after two easy days but, while my legs didn’t feel tired, it wasn’t faster. My heart-rate barely went over 145bpm and although I had the energy, my legs just didn’t have the bounce or verve to go fast.

The next day was totally different. I went for my usual recovery run and my legs were full of power. Now I couldn’t slow down, it was the run I’d hoped to do the day before.

That’s the point of this opening: it had taken 4-6 days to recover from the workouts of the previous week. The hamstring tightening had been a sign I’d already done enough and once that recovered, it still took until the Monday for my legs to be ready to run like I’d hoped they would on the Sunday.

This is where many runners training falls apart – they push too hard, too often – they don’t let their bodies dictate the pace, particularly on their recovery or easy days. I know many runners who would have pushed hard on the Sunday and it would have delayed the recovery further.

A few years ago I became enamoured with doing 8-mile threshold runs. Start off with 15-mins of warm-up then push the pace up to the point where my breathing was on the edge of threshold and force it along for the better part of an hour. Warmdown, recover for two days then repeat the same session again later in the week. On paper, I was doing everything right. I was following the 80-20 rule, I was getting lots of recovery and so on.

For a couple of weeks, it went really well. My pace improved and I began to get faster. Then, on weeks 3 and 4 I saw no improvement. Around the same time my lower back began to tighten up. I went another week with the runs but the aches were increasing. It reached the point where they affected my day-to-day living and reluctantly I concluded I was going to have to back off the running until it subsided. So I went back to easy running and let my body dictate the pace rather than try to force things. Within two weeks everything eased up and I raced a decent 10K.

My experience is not uncommon among runners. At least in the sense that when they overdo things they start to tighten up and get aches and pains. This is the body’s reaction to trying to use muscles that haven’t recovered. It might be felt in the Achilles, it might be in the plantar, I’ve even had it in my shoulders! The only uncommon thing about my experience is that I didn’t whine and complain or put it down to bad luck or old age; I looked at my running and changed my training plan so I was able to train without pain.

This is why keeping recovery days genuinely easy is important, it gives muscles time to recover without putting extra stress in. Most runners are used to their legs aching the day after a run, they might even get some DOMS on the second and, after half and full marathons I’ve still been struggling on days three and four. They understand the need for recovery at those times because it’s obvious. But they rarely understand aches and pains in day-to-day living are general signs of needing recovery. It’s the aggregation of unrecovered muscles being called back into action too soon. Any time I have aches, pains or tightness, I know I’m going to have to back off my training. That doesn’t mean a rest day although it could. It may just be changing a workout to an easy run; it may be delaying it by a day, it may be cutting the workout down.

The moral of the story is muscles need recovery. The more effort you put in, combined with how much you do, dictates how long it’ll take to recover. It can take ten days to recover from a good speed workout. Old runner wisdom says it takes a month to recover from a marathon. While you don’t have to be perfectly fresh to train harder, you do need to listen to your body. Aches, pains and tightness that come from nowhere are always a sign that you’re pushing hard. If you continue to push hard they’ll get worse to the point where you’re forced to let them recover one way or another.

Olympic thoughts – Fast women

Tuesday afternoon, day eleven of the 2021 Tokyo Olympics, gave me an opportunity to look at world-class 800m running. It was the final of the women’s competition and from a British perspective there was huge interest. Three women making the final brought back memories of the 1980-84 Olympics when British men ruled middle distance running with Seb Coe, Steve Ovett, Steve Cram and Peter Elliott at the top of their game.

Racing two laps of the track, beginning in lanes with a standing start, runners break at the end of the first bend so that by the 200m mark they’re running together. I’d estimate the time for the first 200m was 27.7 seconds, the next 200 was a relatively slow 30.12s to give a first lap of 57.82s. The second lap was 57.39s (29.33s + 28.06s) for a winning time of 1:55.21

The race was won by USA’s 19-year-old Athing Mu and she is something of a sensation, as is silver medallist Keely Hodgkinson who is the same age. There’s a possibility they could be pushing each other to faster times for the next decade. There was almost a bronze medal for Britain’s Jemma Reekie but she was beaten on the line by Raevyn Rogers; and Britain’s third runner Alexandra Bell finished 7th out of eight.

This was one of the faster 800m finals but they’re usually won in the 1:55-57 range. From what I’ve learned about running the 800 the first lap is typically faster with the second about two seconds slower; but today was a negative split. The slower second 200m was the culprit and would have been part of Mu’s gameplan as she has run 49.57sec for the 400m. She would have been confident that if she could be leading at the bell, she’d be able to outpace the rest of the field over the second lap. Consequently she took the lead as the pack formed on the back straight of the first lap and then imperceptibly slowed the pace. She never relinquished first place and went on to win by two-thirds of a second which is huge at this level.

There is nothing slow about these women. The pace of the winning time is 3:52/mile (2:24/km) with the average per 200m being 28.8 secs. If they could do a parkrun at this pace, they’d be done in twelve minutes. But remember, as I wrote in my article on True Speed, top speed is a lot higher.

As it happened the women’s 800m final was followed twenty-five minutes later by the women’s 200m final and gives us a good chance to compare. Having already won the 100m title with the 2nd fastest time in history, Elaine Thompson-Herah was now going for a “double double”. She didn’t disappoint as she went on to run the 2nd fastest 200m time in history at 21.53s – that’s six seconds quicker than the fastest 800m split.

By comparison, the PBs of the three British women for 200m aren’t close. Alexandra Bell ran 25.74s in 2016, Keely Hodgkinson ran 26.5s in 2018 and Jemma Reekie a wind-assisted 27.3s in 2015. These times are not poor by the standards of the rest of us but, as you can see, they’re a long way off being close to competitive over a sprint distance. There’s a genetic element to what event you’re best suited to, but also note how the longer the distance you run, the more you trade off speed for endurance. Mu’s two laps of fifty-seven seconds were significantly slower than her 400m ability.