Last part summary on Master runners and in regards to Strength training (ST) : 👉🏽ST helps to increase capacity with running loads, especially for master runners. There is more about getting strong than being strong. 👉🏽ST and loading different tissues will cause different things: muscle to get stronger, bone to remodel and tendon/ligaments to have more collagen synthesis plus improved quality of articular cartilage. Running alone won’t be enough to produce these changes that improve tissues quality. It’s about putting the tissues under tension. 👉🏽 When lifting, heavy weights is the aim in the long term. Obviously for those starting, working your way from moderate weights and high repetitions to lower reps and higher weights is the way to go as well as getting help from a PT or strength & conditioning coach to help with technique. Heavy loads are better for the desired changes in connective tissue (like tendon stiffness). 👉🏽Strength training DOES improve running performance. 👉🏽Also periodized strength training: 1-2 ST sessions during racing periods (maintenance) and aim up to 3 times on the off season. 👉🏽Both multi joint and isolated strength training exercises are advised. 👉🏽The interference between endurance training and ST could be an issue so best recommendation is do them apart if possible (at least 6 hours apart) on a day of hard endurance training session or even do ST in a day you don’t do endurance training (but not a day before a hard endurance training session).
Running into another week like...
Shout-out to my running bff Sarah on her marathon PR today 🙌 Last time we ran we were in sync during #Chuck12 -Can't wait till we can run together again 🏃♀️And I already miss summer 😂
Fall race season continues with the @baltrunfest tmrw 💙 I'm officially running the 5K and raising money for @bomfbaltimore then cheering-please support this awesome organization 👍
I know a few 1st time marathoners and am sharing my 10 tips for 1st time (or seasoned) marathoners on my blog (link for post and BOMF donations in bio!) since I'm now a seasoned marathoner 🤷♀️🙈🏃♀️
After a nice break post Chicago marathon, I listened to an awesome physical performance show podcast @pogophysio in my run this morning featuring Rich Willy (Associate professor Montana University) on masters runners (40 years or older). Many huge takeaways and this is a part 1 summary of it: 1)Injuries often seen in master runners are more kind of soft tissue injuries (especially of the calf musculature like calf strains), Achilles tendinopathies and plantar fasciitis.2)Master runners tend to get injured more (have increase injury rate...that means increase risk of multiple injuries at any given year). However, master runners should keep running lifelong but being aware of what to do to decrease injury risk (eg managing training load, strength training,etc).
3)Aging affect running speed and pace (we tend to get slower). Why??? Several factors: decreased VO2 max with age, muscle mass loss (sarcopenia), decrease muscle quality (due to fatty infiltration of the muscle), decrease muscle cross section area, decreased neural drive, decrease muscle force production especially in CALF musculature (and this has an important implication given calf muscles or plantar flexors are the LARGEST contributor to the propulsive ground reaction force, in other terms how much we push off forward. As a result, step length decreases, so master runners tend to have shorter steps = shuffle gait pattern. In summary, calf muscles takes the biggest hit with aging) and last but not least, the Achilles’ tendon stiffness (therefore the lower leg stiffness) decreases too which makes us less bouncy or springy and therefore loose a lot of passive energy contribution to running. It’s not all bad news...in a second/third part I’ll cover a bit more interesting facts about master runners and what are the recommendations to decrease or mitigate some of the above issues...It’s really worth listening to this podcast !!!!
Done with my Jaca Street Audit 😉¦
Amazing to run this race, remembering all the emotions from last year... Most importantly I remember that last year I ran strong, I was super fit, having bagged 100KM a month for 3months... This year I run light, bodywise, being 10kg lighter, but with a solid two months of no training runs...but surprisingly, I was mentally strong..relied on muscle memory as @petenikuzwayo would say
And the morning rain, sans the thunder, made this such a cool run.. The city canvass in its splendor 💜💜 Joined a silly aerobics post run session.. @zaakz_k I now fully understand why we have NTC and not this silly sessions.. #OK .TOW.BAR
Putting my Chicago marathon shirt together with other marathon shirts...the memories of each marathon crosses my mind...my best marathon experience so far: Boston marathon (even though it’s not my fastest), most fun marathon: Barcelona, most consistent yearly marathon: Gold Coast marathon (8 marathons so far...trying to get in the 10 year club), fastest marathon: Melbourne marathon (my 2 best times were in Melbourne), post injury marathons: Paris and Berlin. They all have a meaning in my heart ❤️
My race was a struggle, but I always managed to smile despite it (especially when a photographer was around, lol). I learned with experience that negative thoughts and a bad face expression is not conducive of any positive at all. There is scientific research (done by Samuel Marcora in Kent University) that people do better if they see smiley faces rather than other face expressions. Volunteers at water stops were my Smiley faces that day and changed the outlook of my struggle. When things get tough, even a force smile can change your mental state. Don’t get upset, switch to anything positive that can be around you and that will allow you to move forward regardless of the struggle!!!!
#koelnmarathon#runmycity#goldmarie#staffelmarathon#frauenpower#bestefans ...und wir laufen, laufen, laufen durch unsere LieblingsStadt! Mit guter Laune & Frauenpower ging es beim Kölnmarathon für vier Goldmaries als Staffel an den Start. Unterstützt durch die besten Fans mit selbst angefertigtem Plakat & ☀️ ab der 2. Hälfte des Rennens überquerten wir mit einem Lächeln im Gesicht gemeinsam die Ziellinie am Dom🏃🏼♀️💨💨, wo unsere Goldmaries mit kühlem Kölsch auf uns warteten.
Wir kommen 2019 auf jeden Fall wieder- dann mit 2 Staffeln!💪🏻
Chicago marathon...well what an experience. The weather was rainy and a bit windy in areas but temperature was pleasant and the humidity not too bad. Crowds were amazing and the volunteers were abundant and absolutely wonderful to us runners. I really have enjoyed the atmosphere here, it remind me of Boston. But the word I think of today’s marathon for me was ENDURE. Unfortunately had some issues with gastrointestinal distress and after 10 Kms I couldn’t stomach much...this was my first marathon were I had to use the toilet and things didn’t improve from there. It was struggle all the way not only with the abdominal discomfort but the fact I couldn’t take on any fueling, running on empty in the last 10 Kms or so....But every time I started to feel pity about myself, I saw someone else who has to ENDURE more so I will say to myself, “suck it princess”. I learned a lot today, mental strategies were all used, I smiled despite the pain, thought of my loved ones a lot and that comforted me, took on every encouragement sign to keep me moving forward. But for me, this is not only about the race, it’s about the journey. The journey to get here, the journey to get every training run done (speed runs, long runs, easy runs), to commit to do “X” amount of Kms per week day after day, week after week. You see, I freaking get to run a marathon, I had the opportunity to run another one again and opportunities are like sunrises. If you wait too long, you miss them. I don’t let worn out beliefs stopping me moving beyond myself. I got a healthy body and despite how hard marathons are, I am drawn to this distance, to the hardships that marathon running brings to my life. Why?? Because it brings me an opportunity to be tough, to overcome, to ENDURE!!! Congrats to my super tough friend Tina, who dance like a ballerina her way through the marathon today. I am grateful I got to do this and looking forward to more journeys ahead.