Running faster

Running 2021

On Wed 2nd June this year I ran the Hereford 5k in a time of 18:10. Although this is 40 secs slower than my PB at age 46 (I was late to competitive running) the time gave me 90.45% on the WMA age graded calculator. This is the highest I've ever achieved and was the first time over 90%.

Many have asked. How? What am I doing now to achieve this?

Like all answers to 'what is the meaning of life and everything', it's not as simple as just responding with a single reason, like '42' (you have be a certain age to understand the reference). 

So here are some reasons why I'm in a bit of a purple patch at the moment:

1/ Distractions. During lockdown with travel restrictions in place many of my usual activities took a back seat so running became a bit of a focus. There wasn't much else to do.

2/ Buddy. Cherry and I live within walking distance and did a fair amount of training together. Being similar speed really helped too - in speed training we are evenly matched. Like running with club mates generally, running with a buddy helps keep you motivated/interested.

So, rather than running just being one of many things to do, it became a focus, and having someone close at hand who is the same speed gives you added motivation and makes your training more specific to your needs.

3/ Other stuff: 

• Complementary activities in the week - mtb biking x3, hill walking, climbing, gym sessions x2, yoga ... all help with recovery, muscle recruitment, balance, core strength, mental health etc. I have had osteoarthritis in both hips since early 30's so have to keep weekly running mileage down (so no road maras for me). I have an arthritic big toe that limits off-road running distance and calf muscles that ping when running fast. The complementary activities have helped keep these issues under wraps for a while.
  
• I plan my running week and know my limits - for me one long run, one speed session and one tempo run is the plan. I try to vary the surface - long runs in the hils are ace. I know I can't even do a recovery run the day after a race. I'll break.
  
• Diet is a big influence on performing well physically. I do think a lot about what goes in... since our bodies are constantly being re-made (old cells are excreted and new ones created) it makes sense to make the new you out of good stuff. Beer and peanuts are my downfall.
  
• Rest and relaxation - sometimes I just do nothing, read, write, create, socialise, do mental challenges/problem solving ... it all helps to keep me sane. I strongly believe we all need challenge in our lives to help put things into persepctive. Some anxiety and some stress is important. Not too much obviously.
  
• Do it the hard way - why park close to the supermarket entrance. Park at the far end of the car park. Don't walk the direct route. Go up and down hill to get there. Don't sit. Stand. Holidays are are not 'down time'. They are adventure opportunties. 
  
• ebike. This is my secret weapon. I can bike everyday - even the same day as a hard race - I just turn up the power. It definitely aids recovery.
  
• Being retired - some have said when you retire you have more time to train. I actually run less than I did when I worked. But I do have more time to look after myself. I need to. I'm old!