This workout the did me it. .15M repeats up an down a 5% grade. The entire horseshoe as .35M. I did 4 repeats on that road. I felt fine while running. I felt like I was holding myself back. But my calf felt otherwise.
The Importance of Strength Training for this Master's Age Runner
It occurred to me today that the reason this is happening to me is because I am not as strong as I used to be. I used to spend a lot of time in the gym during my last training cycle. I loved going to gym. I would be in there for 2.5 hours 3 x week doing full body work. It was empowering. It was a incredibly enjoyable break from the world. It was fast-paced and intense. I tracked everything. I got so very strong from my size. This made me quite resilient. More resilience than I realized.
I used to think the lifting was collateral, adjunctive, just a something extra that I had time for that maybe could help. I didn't realize how necessary strength training was/is for me now. It is now crystal clear to me that at my age lifting is essential for me to be able to tolerate training at all! This is a big of a scary concept for someone who has been running since I was 9. Aging is no joke, but we can mitigate its effects by throwing some mass around a few times per week. I can do that! I can even enjoy it!
I am now convinced that lifting was the reason I was running PR=paced training runs and feeling like I was back on track for a sub-3 in 2020. I ran a 3:03 in Charleston in Jan 2020 after a 3:08 at the NCR at the end of Nov 2019. In Dec 2019 I ran a PR half at 6:38 pace. I felt I was ready to really chase down a new marathon PR by Spring 2020. I was feeling so fit and strong. I was 44 then. I am 45 soon to be 46. I feel like I have the muscle tone of a wet dishrag. This has to change.
So what's the plan? Forget racing for the moment. Focus on lifting. Use what I have at home until I get my booster shot (hopefully I will be one of the first to get the booster as I am due) and then after I am boosted I want to (NEED TO0 get back to the gym 3 times per week. Once I get my strength build, then I can return to marathon training.
I have avoided the gym because of COVID. I thought I could find ways to work on my resistance training at home. But it isn't really working. Clearly. I need to get back in the gym so that is what I will try to do as long as it feels safe for me to do it. (I am vaccinated. My gym is at my hospital. It is a big gym where people can spread out. It is required to maintain hospital-level hygiene standards as it is also used for PT). I feel like it is safe but who really knows. I need to return. If I go and I feel like I am not safe then I may need to buy some gym equipment for my garage. I don't want to have to do that but I will if there is no other safe option.
Here is actual research on the benefits of concurrent strength and endurance training on master's runners .
Shannon McGinn, JD, MS, MA, EDS, NBC-HWC, ATR-BC, LPAT.