How to Run Longer Without Getting So Tired

Half Marathon training :Week 6

Training On Ramp
Week 6

by Scott Campbell

We enter right into the beginning of Week 4  in training for the Encinitas Half Marathon. The first 3 weeks have been pretty intense for The Runner's Journey. I had to pick a 9 week training schedule due to procrastinating and work. Here is the training schedule. 

It is starting to have it's affects now in Week 4. I am sore all over however when I run I can feel the results of the off season strength training that I did with weights. The strategy has been the first 2 weeks I ran only on the treadmill. I call it the shakeout weeks where I see if I am injury free . Then I start taking it outside. Here in Southern California the winters are mild and for me that means running. I know some of you might be snowed in right now and can't run but that is how it is here in the summer. It's too hot unless one trains early morning or in the evenings. . 

So far the runs have been in the San Pasqual Valley. I love running there and have learned that there are more trails out there. This last weekend I ran coming into the valley from the west side . It is an excellent place to run with a broad well graded trail for the first couple of miles. 

I could run on trails every time if I could. When I am out in nature running it is the best . 

It is now week 6 and I am in what I like to call the hell week of this particular trainig schedule. My take aways are :

• weight training equals better running 
• sticking to the training schedule increases chances of PR
• running is fun

When I am running I have begun t push myself and turn almost every training run into a speed workout a some point in the run. I have found that doing this has increased my speed and stamina. I also have completely come off the treadmill and all my running is outside . I prefer that. I havent't been blogging a lot because I am training an dwant to break that 2:10 pace for a half marathon. 

Here are some highlights from last Sunday's LSD ( Long Slow Distance ) run. Enjoy 

Chelsea King Memorial

It was  7 years ago exactly since she was killed by that monster . You can read about it here 

Chelsea King

I am a spiritual person so I offered her spirit, if it was there my hand and I told her lets finish your run together. I ran the rest of my run in her honor. 

Happy Running to You All !

Half Marathon Training for Beginners | 2 Secrets to BOOST Your Long Run

Good Secrets!

How To PR Your Next Race

How To PR Your Next Race

by Scott Campbell

So you want to make a personal record in your next race, how do you do it? I have asked myself that question many times and have even implemented many of srategities but I still have yet to beat my best time in a half marathon. This time around when I run the Encinitas Half Marathon I am going to PR. Here are some some things I am going to do and you can too. 

The Goal Sub 2 Hours

Methods to Achieve it

Run More Miles

Yes that is a must. There is no way around it . The success of you finishing the half marathon is based on your aerobic capacity . The only tried and true method of doing that is running more period. Once you have established a longer running week then you can supplement some of that aerobic activity for different types of cardio work like stair climber, the elliptical or any other type of cross training. The goal is to get your heart rate up over 120 each session. 

Add Strides to Your Runs

Add some strides to some of your runs. What are strides in running? 

Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race.

I find them very useful and will incorporate them into almost all my runs. 

Hill Training

Yes I had to add that one in there. It is not every one's favorite but it will add to your strength and speed. 

Push Your Lactose Threshold Pace

What is that? It is the time it takes for your blood to remove the lactic acid in your muscles.It is that pace where you can comfortably run at. You need to push that boundary. 

Tempo training is best for this as it gets your body used to operating at that level and practice improves that ability. 

Work on Your Race Pace

Get your pace dialed in. Figure out what you will need to run at to beat your PR and work towards running at that pace as long as possible. 

Strength Training

My favorite. After getting cleared from your doctor if you are over 50 then you must incorporate strength training into your workout regimen. I like weights but any kind of resistance training will work. You don't have to be an Arnold Swartzenegger you just have to build strength in proportion to yourself. 

Study the Course

Get to know where you will be running so you can use that knowledge to better your plan to PR. Go there and run parts of it if possible. Ride it on a bike or car. Look for the hills and places that you know will bog down your pace and work on those weaknesses. 

Meditation

This is my own. I recommend this for anyone. It not only improves your running . It just about improves everything else in your life which indirectly improves your running. 

Happy Running 

5 Ways A Morning Run Will Change Your Life - Running Motivation

To all you morning runners out there I salute you . I aspire to be one myself!


Happy Running !

Bone Broth Soup: Good for Runners?

Bone Broth Soup

good for runners?

The Runner's Journey is currently cooking up a batch of this stuff and thought it would be nice to share some info about this great stuff. Not only is BONE BROTH good for you it is also very frugal and conservative to do so. 

Read this short but brief article here from Runner's World.BONE BROTH

Started to run at age 60 Still running after 19 years

This is a great interview with a guy just like us who decided to make that lifestyle change and start running at age 60!

End of Week Training Reflections

End of Week Reflections

By

Scott Campbell

The soft open of the running season is underway. The weekly total of miles ran is a low 6 however I am not officially training for the race yet. These 6 miles that I completed this week were a shake out of the old body to see if I still had it or not. I appear to still be able to put one foot in front of the other.

take aways from week one

• in better shape than thought
• positive results from weight training
• started running by chunks of time as opposed to miles
• discovered bone broth

When I am running like this on the treadmill I strive to run in a controlled way with my focus on my form. Is my head held high like it is being pulled up by a string?Are my shoulders back?Do my lungs fill and exhale fully and with a good rhythm to my stride. I find inside running to be a perfect place to work on such things. As we age form is even more crucial for us to be conscious of as good form allows for us to avoid injury and keep running for years to come.

Happy Running!

How to Start Jogging After 50

Encinitas Half Marathon : Soft Open !

The Soft Open

I didn't do exactly as I planned in the off season for running. I wanted to keep my mileage up to at least 10 miles a week however I failed at doing so. What I didn't fail to do was keep hitting the gym. I started out every workout with some form of cardio but mostly it was an one mile run on the treadmill. Sometimes I'd feel really good and I would run a 9:30 mile , other times I would run much slower in the 11:00 minute pace. The goal for the summer off season was to drop fat and gain muscles and I was successful at that. I concentrated a lot on my legs. I am really into doing squats to build up muscles and also as a man , to keep the testosterone high. These are so important as we age. Building lean muscle mass at any age helps.You just have to go really slow depending on your physical condition and your level of lifting experience. 

Today was my " soft opening to the running season for me. I did a whopping two miles on the treadmill. I can definitely feel the lack of a cardio workout today as my lungs burned and I wanted to stop . I didn't and pushed through . I am glad I did because I ended up having a pretty good little run that lifted my spirits and made me hungry for some longer miles. 

I will follow up with a rest day tomorrow and another casual run on Wednesday. 

Once I flesh out my new training schedule for the next race I will post it so others can use it . 

Happy Running !

Motivated to Run Powerful Motivational Video 2015

Post Election Blues

Post Election Blues

Scott Campbell

Merry Christmas and welcome back to The Runner's Journey 50 Plus.  That one hell of an election is over and for some, myself included, it is time to get back to our own lives and pursue our  dreams and goals. I am grateful to be here in the United States where I am free to chase those dreams. One of my upcoming goals for next year is to run more. I haven't ran but a few miles here and there since my last race back in May. The next one is The Encinitas Half Marathon. My goal ? To PR in this race. Check out the link and look at the fabulous vistas one gets while running this race. That in and of itself should inspire!. 

How can I PR in a half marathon over the age of 50? Well that's what I am going to find out. I have tried before and still haven't been able to get any faster. I always run out of energy and can't push it anymore at the end. I came close last time but it didn't happen. 

In the off season for running which is summer here in Southern California I worked out in the gym. The gym is an excellent resource for us over 50 and with the prices of some there is no excuse not to be a part of one. I worked on these goals in there.

• lose weight I went form 210 to 186 currently. 
• build muscle (important for the over 50 crowd)
• worked on core

I also researched diet and nutrition all with the focus on a diet for an active 50 year old plus. I plan on sharing all my research in these pithy blog posts throughout this next training cycle. There is always something new in the physical and nutritional  sciences. We are so lucky to be aging in these times my fellow Genxers!

Happy Running!

Why I Took Up Running at 50 by high50

I ran across this article on running after 50 .

Happy Running 

Why I started Running at 50

Enjoy

Mid Summer Musings and Goals

The dog days of summer are here and the Runner's Journey has no running time in now for a couple of weeks. The weather has been hot and humid making running not high on the list of things wanting to be done. Still the sun is rising and setting at different spots on the horizon now and those early mornings have that fall like appearance to them even though the temperatures will reach into the 100s during the day. These changes also change my heart. The tone of light and the slight crispness in the early morning air bring back remembrances of runs long past. The desire to pound the pavement returns and the plotting for another race returns.

One must set a goal too for the next race. Mine will be to PR in a race I have ran many many times but yet set a personal record. That will be The Carlsbad Half Marathon.

Fall is now here get out and run with me!

Lactic Acid: What's the Deal?

Lactic Acid: What's The Deal 

by

Scott Campbell

"Feel the Burn"

What is it ?

Lactic acid is a compound that builds up in the muscles during intense exercise. It is what causes the muscles to burn and feel tired almost like they had suddenly become made of lead which makes  pushing through whatever task at hand  arduous. We as runners have all felt it whether in training or out in a race.

As we are working out our bodies by default use aerobic methods which means it uses oxygen for energy. When we are running really fast or lifting really heavy weights we need more energy faster than the body can deliver it. The body then switches from the aerobic method and starts to generate it anaerobically. The energy produced is called glucose through a process called glycolysis. That is when the glucose is broken down into a substance called pyrovate. That is one I had never heard of before so click on the hyperlink to get a full definition.

In normal exercise the body sends the pyrovate into aerobic pathways where it is broken down even more for energy. When the oxygen starts to get limited during harder workouts the body can temporarily convert the pyrovate into a substance called lactate. The lactate is what allows the body to breakdown the glucose even more producing the needed extra energy. The body can sustain that type of anaerobic energy production at a high rate for abut one to three minutes. This allows the lactate to build up to higher levels.

When the lactate levels get really high the muscles increase in acidity.This lowers the performance of the muscles. It seems odd that the body would make something that stops the muscles from working at their optimal levels however it is a natural defense and it causes us to stop  thus stopping any tissue damage that could be permanent.

Contrary to what I learned years ago  the lactic acid is not the cause for the muscles soreness one gets after a tough workout. That is a myth. I used to lie on the floor with my legs elevated to drain the lactic acid out of my legs so I would recover faster but that isn't what is going on. So I stopped. What the lactic acid actually does is make your muscles sore so that you will stop and recovery begins as well as the removal of lactic acid. In a nut shell the body slaps you down making you stop so it doesn't get injured and also so it can recover. 

sources Runner's World Runners World

Stephen M. Roth professor in the department of kinesiology.

Happy Running

5 Ways A Morning Run Will Change Your Life - Running Motivation

I find this to be an exceptionally motivating video. 

The Runner's Journey : The in Between Times

Stop and listening quietly. You know what that is? That is the sound of good recovery going on over here at The Runner's Journey. I am eyeing the new Encinitas Half Marathon as a goal for next year and the Silver Strand Half Marathon this year in the fall. In between that time The Journey is at the gym and on the plate working on keeping the muscles strong and new, plus fueling them with the best nutrients I can afford.

As a man over 50 I am well aware that I can no longer out run Father Time

or the Grim Reaper.

but like it says "Make him work for it" It is my believe that through a good, smart, active lifestyle , proper nutrients and good sleep one can fight back against both these Realities. In my reading I've learned much about free radicals and their role in aging. The short story is these free radicals are swirling through your body trying to destroy your good cells or damage them. When that happens the cells reproduces damaged and on the aging goes., What cleanses the body of free radicals? Antioxidants.Click there and ready about them. So taking anti-oxidants can and will slow down the aging process. Where does one find them? Here is a list of just some of the big sources. 

Top 10 High Antioxidant Foods List

• • 1) Goji berries.
  • 2) Wild blueberries. 
  • 3) Dark Chocolate. 
  • 4) Pecans. 
  • 5) Artichoke. 
  • 6) Elderberries. 
  • 7) Kidney Beans. 
  • 8) Cranberries. 

Those are a few foods. All berries and fruits are full of them. I make a post workout smoothie with blackberries,cherries,strawberries,blueberries,hemp seed protein, yogurt,blackberries and a banana. I might also put chia seeds in there. Those are their own separate subject. 

That is how I use anti-oxidants to fight back against the inevitable. Why fight? For me the answer is I want to be mobile in this world as long as possible and the only way to do that is take care of the machine now. 

This combined with  running and other active lifestyle changes are what I consider a good plan for longevity. It is never too late to start to stop the free radical damage. Live at your most optimal in the present moment where ever you are on your personal timeline because the future you will be so thankful that you did. 

Happy Running!

Running Meme of the Day

Isn't that the Truth!

Happy Running!

The Runner's Journey : Post Race Blues

Post Race Blues

There is that period of time after a race that leaves one feeling a bit down and lost. When you combine that with being over fifty it is like you are in the middle of another mini life crisis. It can be a challenge to bring yourself back to normal life again. You have trained for so many weeks leading up to the race . So  much time and effort has been put into it. You have probably received some praise and attention during that time with people asking you how the training is going etc. Sometimes it can be negative attention too. A spouse telling you that too much of your time is spent passing through miles than taking care of your responsibilities at home. Then Race day comes and all the trials and tribulations that you underwent during training disappear. You are in the moment. You are on the start line . There are other racers all around you with that same look that you feel in their eyes. This is a runner's high infrequently talked about. This is Race day!

The peak of that high is the finish line. You are on top of the world and friends with everybody and the world that isn't making you move feels amazing. You have a true sense of the munchies too and can't wait to eat. It is then that you could slip into the Post Race Blues .

That's the end now what? 

• sign up for another race if you haven't already at the expo?
• swear off running forever?
• curse yourself for ever getting involved with running?
• sign up for a marathon?
• move on to another item on the bucket list?

Yes to them all.

You are free . You just ran a fucking Half Marathon. You can do whatever you please now because you are part of the elite people who have ran one. I signed up for more races and did that for a couple years straight. It was an amazing fun journey and unless you are in a runner's club a solitary journey at that.

What is next on The Runner's Journey?

I have taken two weeks off pretty much having gone to the gym only a couple times since the race. My plans are no races till fall. I am not a fan of training in the summer and once the temps start hitting the 90s it is inside stuff for me. So I am going to concentrate on strength training with weights. I am going to combine that with a clean healthy diet and come into the next training cycle ready and strong. Running has and will make The Journey after 50 the best one yet!

Happy Running!

The Morning Meme