Mind, Motion & Matter

Running, Essentially . . .

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The Year of Training Differently

On January 2nd of this year I flew to Boston with my husband for the American Economic Association conference. It was my 7th time in Boston and the very first time I’ve been there with no marathon to run. Thus began my year of training differently.

I’ve run the Boston Marathon in 1998, 2000, 2007, 2008, 2013 & 2014  but after four years of declining performance, I’m moving on.

Boston Marathon 2007

Boston Marathon 2007

I started my fifth decade with a 3:10:09 run in Detroit, an Ontario 50-54 age-group best which held for 6 years. Then a Canadian 30K record at the Around the Bay Road Races. My run at Boston in 2007 at the age of 51 was a peak experience as a competitive masters runner. From the threat of the first-time cancellation of the Boston Marathon, due to a very nasty nor’easter, I placed 3rd in the 50-59 age-category. But from there the decline in my marathon performance has been dramatic. With my 6th decade on the horizon and a marathon time almost 1 hour slower (as shown on the table below) than 10 years prior, it was time to take stock.

There is more to the decline than relative performance loss due to age. In 2014, I ranked 193rd in my age-group and since 2007 the age-group has been split, 50-54, 55-59. I did take three years off from serious training, but I think there is more to this decline than time off or the aging process. I give credence to one theory that a runner has only so many marathons in their legs. Why that could be, I’m not sure but I’ve been doing some research and there are theories that resonate – including changes at the cellular level in high-mileage runners. From my mid-fifties my body no longer responded positively to long-distance training stress. This article on the aging athletes and “The Law of Aggregate Miles”  may be close to the mark.

The silver lining is that in Toronto we have an excellent masters track club, the UTTC Masters Track Club whose coaches Paul Osland and Mike Sherar are turning marathon runners into track runners. I’ve been a member for a few years but have been see-sawing between track and marathon training. Going forward, I’m committed to a focus on track training.

While training for marathons I was aware that aerobic conditioning slows the aging process somewhat while more intense training, over threshold is said to delay the aging process twice as much as aerobic training. So, a focus on intensity and the better conditioning value of faster running is not unwelcome and makes a lot of sense for the masters athlete.

My track-only campaign got off to a rocky start last fall with an ankle sprain from which the by-product was plantar faciitis. This was my first injury since 1987. The plantar faciitis lingered through the fall, winter and spring. But, I was able to run some decent track times on 12-15 miles a week. This was a huge surprise to a one-time 80-100 mile a week marathon runner. But mixed into those 12-15 miles were mini-speed workouts with a 10 minute warm-up and cool-down on the bike.

Ontario Masters Championships, Brampton 2015

Developing that track kick at 1500 meters. Photos courtesy Doug Smith

Finally, I feel on solid ground and have been able to build my mileage to 33 miles with the beginnings of an increased volume of quality running. One reason why I ran so many miles as a marathon runner was I felt that I had more speed than endurance. Others I’m sure, were able to run faster marathons with less mileage. Now, that I’ve set aside leg deadening mileage, I’m hoping for some good results on the track.

I give myself a mental boost by harkening back to my adolescent years where I was once entered in a track meet as a high jumper and jumped close to a national level performance with no coaching and the antiquated scissor kick. Yes, I do have some fast twitch fibers.

While athletic opportunities for women of my age-cohort were limited through our formative and university years, I cannot complain about the opportunities for me as a Masters athlete. UTTC Masters forms the biggest group within the Canadian team now competing at the World Masters Athletics Championships in Lyon, France. Twenty-five of our team members are taking part, including our world-class coaches and world-class masters trackster, Annie Bunting. Annie has won her age-group at the Fifth Avenue Mile. The club gets to work out on the amazing new University of Toronto, Varsity Track snd has twice-weekly times reserved for us on the indoor track at the Athletic Centre as well.

annie5thavenue2011

Annie Bunting wins her age-group with her trademark balletic form.

The vision for the Masters Track team came from Carl Georgevski, Head Coach of the U of T Varsity Team who says, “Starting the Masters group has been one of the best desisions I have made. I simply love this group of highly motivated and passionate indiduals around me and my team.” The original U of T Masters was coached by former elite steeplechaser Zeba Crook, now professor at Carleton University.

But first stop on the track training agenda is some strength training, AKA cross-country season. The Ontario Masters Track and Field Association has a great series which begins on September 27th with the Taylor Creek Park 5K. And speaking of that, if you have ever thought about joining a team, X-C season is the most fun time to join. Whatever your abilities or experience, you will love being a part of this hard-core running experience. Ultimately, camraderie is the biggest part of being on the UTTC cross-country team. Perhaps you too might want to train a bit differently this fall and will join me on the track or trails very soon!

Learn more about UTTC Masters. 

YEAR MARATHON TIME AGE AGE GRADED SCORE EQUIVALENT OPEN TIME
2005 Detroit 3:10:09 50 84.58% 2:40:06
2006 Mississauga 3:12:53 50 84.22% 2:40:48
2006 Chicago 3:13:53 51 84.04% 2:41:08
2007 Boston 3:17:54 51 82.96% 2:43:13
2008 Boston 3:22:14 52 82.27% 2:44:36
2010 Sacramento (CIM) 3:42:27 55 77.49% 2:54:45
2011 New York 3:50:21 56 75.70% 2:58:53
2012 Toronto 3:55:41 56 76.67% 2:56:38
2013 Boston 3:58:38 57 74.73% 3:01:13
2014 Boston 4:05:40 58 73.65% 3:03:53

My all-time PB of 3:07:02 was run at age 47 at the Ottawa Marathon


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Weight Training, Love it or Lose It (again)

I’m reblogging this post for my UTTC Masters friend Amy who was asked me last night whether I have ever done weight training. I’m using her question to make it easy for me to post for the first time in four months. When I started my blog, I was not active on FaceBook but I confess that since I started becoming more active, it has taken me away from focusing on regular blog posts.

This is also a good opportunity to link to the beautiful article Amy wrote about her mom and the Boston Marathon.

I am a big believer in the benefits of lower body weight training. However, my weight training has waned over the past couple of years. I’m hoping this will reinvigorate me and I’ll get back to the program. Here is the original blog post from February 2011. At the end of the post are links to a couple more posts on weight training.

Weight Training, Love it or Lose It

Since blogging about the start of my off-season weight training regime, I have indeed been working through the first phase of Anatomical Adaptation as defined by Joe Friel, in the Triathlete’s Training Bible. My friend uber-Ironman triathlete Bev Coburn introduced me to this method of periodization of weight training.  I’ll never forget how she, in her low key way, said once you start this routine you’ll be doing this for the rest of your life.  In fact, I been doing upper body weight training since my early twenties however I had never done lower body weights, as I felt that running was enough of a leg workout AND I had never systemized my weight training.  You can find out more about Bev’s athletic accomplishments and work as a personal trainer and fitness consultant at Active Age Fitness.

Ed Whitlock, Beverly Coburn, Bob Moore

So she was very right, as nearly a decade later, I’m sticking with the program and see no end in sight.  My favourite part is the Maximum Strength Phase as this is where you really see yourself bulk up a little.  So why not time this phase to coincide with a reunion with your high school basketball team or a holiday when you will be mainly wearing a swimsuit. The reality of my training is that the maximum weight phase does not coincide with key races.  Once the serious racing begins, weight training shifts into maintenance mode and my focus is on becoming very lean and wiry.

Anatomical Adaptation (AA) phase * (2 sets)
Total sessions/Phase 8-12
Sessions/Week 2-3
Load Select loads that allow only 20-30 reps
Reps/Set 20-30
Speed of Lift Slow to moderate, emphasizing form
Recovery (in minutes) 1-1.5

* Table from Triathlete’s Training Bible

Here is a list of the weight machines or free weights I use.

UPPER BODY
Lat pull-down machine
Chest press machine
Seated row machine
Free weights or machine for pectoral muscles
Bicep curls with free weights
Reverse wrist curl with free weights

LOWER BODY
Squats on Smith machine
Leg press machine
Calf raise on leg press machine
Knee extension machine (no periodization – 3 x 8-10 reps ongoing maintenance)
Hamstring curl machine (no periodization -3 x 8-10 reps ongoing maintenance)
Hip adductor machine (no periodization – 3 X 8-10 reps ongoing maintenance)
Hip abductor machine (no periodization – 3 x 8-10 reps ongoing maintenance)

For my next weight workout I will enter into the Maximum Transition (MT) phase and then into the Maximum Strength Phase, shortly after.  For all the details click on Periodization of Weight Training

Maximum Transition (MT) phase * (3 sets)
Total sessions/Phase 3-5
Sessions/Week 2-3
Load Select loads that allow only 10-15 reps
Reps/Set 10-15
Speed of Lift Slow to moderate, emphasizing form
Recovery (in minutes) 1.5-3

* Table from Triathlete’s Training Bible

What happens if you find that you cannot learn to love weight training? If you are a middle-aged woman, you will experience fairly dramatic declines in strength which can result in poor posture and the hunched shoulder look. You might find opening heavy doors progressively more difficult as well as carrying bags of groceries for more than a short while. If you learn to LOVE the results of consistent weight training, you could be bounding up the double set of long stairs, at the York Mills Subway Station, arriving at the top first, while many of the morning commuters are standing or slowly walking up the escalator.

Subway Stations, A Good Place for Circuit Training

A funny thing happens to me while taking public transit.  I often get offered a seat by kind, younger men and women, sometimes I happily accept this offer, secretly telling myself that yes, my legs could use a break from all the miles I’ve run.

“Citius, Altius, Fortius.”

February 5, 2011

Weight training questions? Talk to the Blog

My husband and I were discussing what stages of weight training each of us is in.  I am in the Maximum Transition (MT) phase and he is in the Maximum Strength (MS) phase.  He asked a few questions about how … Continue reading 

January 28, 2011

Legs in Motion, A Legend

Following my post about weight training, a reader asked for recommended reading. I was reminded of this groundbreaking book from the early 80’s by Gayle Olinekova which inspired me to begin my weight training routine. Gayle was ahead of her … Continue reading 


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New Years Lessons and Resolutions

Alan Brookes of the Canada Running Series retweeted the article New Years Lessons and Resolutions from Canadian Runners with the question, How about YOU? This blog post is my reply to the questions asked in that article.

Oh, where oh where would we older folks run track without OMA

Oh, where oh where would we older folks run track without the OMA

What did you learn in 2013 that you want to apply to your training in 2014

The importance of maintaining good leg turnover. I’ve known this intellectually for most of my 30+ years of running but training with the UTTC Masters track team with coach Paul Osland, an Olympian,  has provided the tools to make this a part of my training routine. Even though I have been running fewer miles since the Ontario cross-country championships last November, I’ve been able to maintain my cruising pace, which has quickened thanks to regular track workouts.

Paul-Italy-4X400-relay-733x1024

Super-fast coach Paul

What was a great moment that you will remember about 2013?

That is a difficult choice. But I’m going to say being chosen Ontario Masters Athlete of the month for February by Ontario Masters Athletics (OMA). This gives me the chance to highlight the fantastic support masters runners and track athletes get in Ontario.  I was recognized for having broken the Canadian indoor 5K record twice at this rarely-raced distance.
Doug Smith checks out Doug Smith trophy at U of T Athletic Center

Doug Smith checks out Doug Smith trophy at U of T Athletic Center

The remarkable thing to me is the dedication of long-time volunteers like Doug Smith (President of the OMA) who create the opportunity to race and break records. Doug Smith who with his self-deprecating sense of humour, does an amazing job of making everyone feel welcome whether to the OMA or to UTTC Masters on top of just about everything else including meet organizing, race photos and website maintenance. There are many dedicated volunteers who helps as timers, registrars, lap-timers, record-keepers, cheerleaders and more, including Stafford who emailed me a nice certificate to commemorate the 5K record. Paul Osland our high-functioning Olympian coach, is in his third term as President of the CMA, following in Doug’s footsteps as an extraordinary volunteer. On behalf of all masters runners in Ontario. Thank you all!
The University of Toronto Track Club (UTTC) has recently fully embraced the Masters concept and the UTTC Masters have been warmly welcomed to the main club. A huge benefit is sharing the indoor track and outdoor track at Varsity Stadium.
What goals do you have for 2014?

In order of priority:

  1. Help UTTC Masters team win the Breslin Cup.
  2. Increase my age-graded score for the outdoor 1500 at the Ontario Masters Provincial Track and Field Championships
  3. Increase my age-graded score for 5k on the road.
  4. Run faster than last year at the Boston Marathon.

Two resolutions: one running resolution and a non-running one?

Get back to regular weight work. When I was in top form I was able to legpress 250 lbs. and squat 135 lbs. I can probably only do about 60-65% of that now. Remain ever-grateful for the good heath that allows me to keep training so I can get slower gracefully.

Keep mentally fit. One aspect of this is to keep up to date with all things digital. This is made easier with my great in-house tutor, son Steven, a recent U of T, comp-sci grad. He knows how much time I spend at home and at work on the computer so to celebrate his first job as a software developer, he surprised me with a Christmas gift of a Yoga Pro 2 laptop. He told me this will increase my productivity. Weighing in at 3.1 pounds with a 13.1″ by 8.6″ high resolution screen, perhaps this highly-portable laptop means I should set my sights higher than my two posts a month. I’m not about to make promises I can’t keep but we shall see!

Lean, mean blogging machine


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Running slower but getting faster

While on my run this morning, I ran into a former club-mate who told me that a record I had held while a member of the Longboat Roadrunners was nearly broken the other day. The record was for a track mile. I didn’t remember having set a record for this event. So I checked the Longboat website.

I sometimes check the Longboat website to see what times I once ran as my memory of that is getting fuzzy. So I looked at the records and saw that a road mile I once ran in Buffalo, NY was credited as being a track mile.  This race took place 12 years ago.That mile, as I remember, was run on a road and park paths and had a hairpin turnaround point.  I like to think that a track mile would have been faster, tangents and all and with the important advantage of being able to gauge one’s pace per each 400 meter.

Like many keen masters athletes, I am somewhat fixated on measuring my performance on the World Masters Association (WMA) Age-Graded tables. Having recently run a 1500 meter track race, I wondered how my metric mile compared to that road mile. Here is the result for my run at the Ontario Masters Track and Field Championships earlier this month. My time was a very respectable 85.87%.

W55 1500 Meter Run Sat 1:30pm
=================================================================================
Name Age Team Finals Age-Grading
=================================================================================
1 Lynn Deutscher Kobayashi W57 UTTC 5:53.60 4:30.72 85.87%

My mile time scores a 82.19% which is equivalent to a 5:06 miles.  At age 30 or so, I ran a 5:04 but in the 1500. My first race ever was a marathon and I’ve always had that as my main focus. Translating my current 1500 meter score to an open time gives me a 4:53 for the mile and an open time of 4:30.72 for the metric mile.  Hey, I broke 5 minutes for the mile. I’m getting slower but actually I am getting faster. This is how we aging runners cheer ourselves up!!

This is what I looked like when I was hypothetically breaking 5 minutes in the mile.

OMA Outdoors - Lynn 1500

Photo courtesy of Doug Smith

But my own personal reverie aside, I will contact my friend and tell her that whoever it was that nearly broke my record, actually has the record as my time is ineligible.  And congrats to her! I have a feeling that she did not look in quite as much pain as I was here.

Ps. And thanks to my coach Paul Osland, Olympian in the 800 meters. Now UTTC Masters coach and a driving force behind My Remote Coach. Check it out!