I tried something this morning. I made myself start even slower than normal and tried to keep it very slow so that it felt better. It was not much more than a fast walk at times, but of the 3 miles, my HR stayed down (not MAF level, but low enough) for the first 2 and then climbed a little in the 3rd. I averaged 11:14 pace, with a slower first mile, which is about 30-45 seconds slower than the usual morning runs that have felt terrible. The 11:00 plus pace is definitely in the area recommended for the temp/humidity index based on what I would run in better weather for easy runs. I honestly feel better sitting here at work having slowed it down. I didn’t feel like running another 3 miles, but I didn’t feel quite as trashed as I usually do.
Question for Michael and others of you who are gurus. Interesting observation here. I watched some folks (younger) sort of bounding up the steps here at work- springing step to step. I realized that I don’t have the ability to do that anymore! I tried it for a few steps and simply didn’t have the “spring” in my legs to do that. I held on to the rail and tried a 2 legged jump (like a box jump) up onto a stair step. I could do it- but barely. I realize my legs are perpetually dead since I run every day (one negative of that), but I also wonder if some of that is an aging thing or if I simply no longer have the muscle strength to do the “springing”. I hadn’t realized that had gone away.
I’m kind of glad to hear that others are slowing it down in the heat and humidity. Last night’s run I sort of felt like a turtle but it was 80 and humid, no breeze - I mean, I just couldn’t pick up the speed and keep going! I always do a little interval work but those were short - and not very sweet!
I can do a couple flights of stairs with a spring - but then quickly fizzle out. I’ll have to pay a little more notice.
Good article, abasket! I have NO ability to spring. I mean- if anyone from our safety department saw me, they would make me stop! I do pretty many stairs a day at work, but it hasn’t seemed to have gotten easier.
I have to wonder if there is something to the dynamics of running that changes how we “spring”. That’s part of what I’m struggling with cadence wise - it’s just really tough to get that energy flowing and keep going. I need to get that quick liftoff from the foot and even when I think I’m being quick it’s still pretty pathetic. Oh well - that’s why I have a coach!
Yikes, Romani. I hope the ER docs were careful and checked you for UTI or similar lovely business. That could be a source of dehydration. And I agree with MOfWC that some meds can have the same effect. Throw in the heat, and you are looking at serious trouble. Glad you are back!!!
A 12 hour ER visit is enough stress to dehydrate on it’s own!!! Hope you’re feeling hydrated now and overall better. A little relief coming this weekend I think - a LITTLE.
Regarding spring up the steps, I think there are several factors that come into play. First, as we age, the speed of contractile force tends to slow down. It’s a neuromuscular thing. Our nervous system doesn’t fire as fast. In addition, the number of muscle fibers engaged with each nerve impulse and contraction can tend to slope downward. We can train to put the brakes on this process or even recoup losses to a decent degree but as we age, we tend not to push our training as intensely. Which kinda leads into specificity of training. If you are doing lots of endurance work, you are primarily engaging type 1 muscle fibers. Springing up stairs is a power movement which engages type 2 muscle fibers and also engages type 1 fibers that have been trained to cross over into type 2 characteristics. But if you are only doing endurance work, you won’t have the ability to recruit power producing muscle fibers as efficiently and effectively as you would if you were doing power training. Plus springing up stairs can shift into anaerobic energy production and if you haven’t trained for that, you will poop out sooner. Just my take on it.
The weird thing is that it isn’t as much pooping out as it is I simply can’t even make the first “spring”! It just isn’t there. It’s not something I really need to do, and you are right that I don’t train for that sort of thing, but it’s strange that the ability is completely missing.
@abasket, I am not an advocate of refraining from eating at night. I think you should eat based on your energy needs, schedule of activities and comfort level. I generally do my strength training at night. I always eat a meal afterwards to replenish muscle glycogen and provide protein for muscle repair and building. I select appropriate foods and quantities to meet my needs. Sometimes I don’t eat dinner until 10:00pm during the week. On those occasions, I’m mindful to eat things that won’t leave me feeling bloated as I’m going to sleep. Having a big fruit protein smoothlie, while on target calorically and in terms of macros, tends to make me feel bloated as I settle in to sleep if I have it too late at night. I think the article made a number of valid points.
I know how you feel MOWC. I don’t do plyo box jumps frequently and when I do, it’s very tough. I just haven’t trained for explosive power. Use it or lose it seems to apply. Bet it’s similar to what you are experiencing. As an experiment, what do you think the outcome would be if you spent some of your pre or post run time doing approaches like broad jumpers do with those bounding leaping strides (before they actually jump)?
Honestly, my main goal is to not get injured. That’s why I limit leaps and bounds or explosive movements. I use races and some treadmill work as speedwork. I am not going to the track - even though I would like to- because it increases my chance of injury.
I am with MOfWC on this issue. Anyone who wants to inject more plyometrics into their training needs to do so in a controlled manner and gradually if they have never done it actively. Twice (!) I have been sidelined from running when I was in an off-running season. First time, I wrecked my knee by jumping off a retaining wall. Jumping UP is OK, jumping DOWN is danger zone. Now, as I wait for my appointment for my pain in the butt mystery syndrome, I start going through things that could have caused it… Ain’t running, but jumping is not excluded.
Be careful! Do not jump off a high plyo box. Step down.
97 degrees today. Humidity high. I walked outside for a total of 4.5 miles and rode my bike for 12 more this afternoon Nobody should be out in the sun and heat and humidity, yet there I was and there IT was–the unleashed little dog that went into attack mode, chasing me for a good half mile. I pedaled fast, so as to avoid its little mouth on my leg or worse yet, its little body under a tire causing a crushing wipe-out. I could hear an owner calling after it, and must admit, I thought extremely unkind thoughts about the unleashed menace while yelling “NO” and “BAD DOG”. I hope the owner got good and sweaty retrieving her little beast.
I ran yesterday at the gym, 4.5 miles on the treadmill. Also threw in some weight machine exercises. In spite of my best intentions of training for the November half marathon, I just cannot get myself to do even run/walk outside in Florida’s July heat.
PlantMom, I don’t blame you for not wanting to run in that kind of heat. You should be fine with doing treadmill for now and then adding longer runs as the weather gets cooler.
Agree about the plyometrics. They are advanced exercises and should only be done by those who are already well conditioned. Even then, approach them with sensible, graduated intensity. They put a lot of stresses on tendons which tend to lose elasticity as we age. Unless you have performance goals that require explosive power, there’s really no reason to do plyometrics (putting aside the recent studies on the use of high velocity resistance training for Osteo which should be done with a training experienced in that modality).
