Jim follows the Lydiard approach to training, which involves high volumes of running at slower to medium pace. He is known for running up to 175 miles per week, but with big miles comes the risk of injuries and burnout. In recent years, Jim has started incorporating other forms of exercise that build strength and cardio endurance, while reducing the impact on his body.

Fast Long Runs

Walmsley posts all of his training on Strava. He is open with this mileage, splits and recovery. He holds very little back.

One of the most startlingly obvious things is how amazing his endurance is. It must be noted that most of his long runs are performed on trails, somewhat slower than road. Nonetheless, they are not slow. In the below long run Walmsley covered 50km over trails averaging 3:27 per km. Wow…

Huge Mileage

Walmsley is classic Lydiard. He covers approximately 175 miles per week (just over 280km).  This is serious mileage for any marathoner, historically and present.

 

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I am very happy with with a 3rd Place, 2hr31min52sec debut showing at @sierrezinal_officiel! I felt like I ran patient on the initial climb and continued to build momentum throughout the race. It went as best as I could’ve hoped for. Kilian and Petro simply ran away from me this time. I can’t wait to come back next year and chase an even more incredible record set by @kilianjornet! It was amazing spending time with such a big contingent of Americans in Switzerland, especially @ligivpablo. Thanks @peigneeverticale for the banger ? … Up next, @ultravasan90 in Mora, Sweden ?? on August 17th! Really looking forward to this race! #timetofly

A post shared by Jim Walmsley (@walmsleyruns) on Aug 12, 2019 at 8:12am PDT

Long Repetition Sessions

A common session for an elite marathon runner is often 8 x 1km, 10 x 1km or 12 x 1km.  But 20 x 1km, that is legit hardcore. Walmsley’s splits are impressive, without being earth shattering.

Speed his Achilles Heel

Walmsley has run 3:48 over 1500m, which is good, but not world class.  Brett Robinson, one of Australia’s best marathoners, has  a 1500m PB of 3:38 (and a marathon PB of 2:07:31).  Whilst Bekele, has clocked 3:32 for 1500m.  Speed will be Walmsley’s Achilles heel, he will need to find a lot of it, and quickly. Below is an example of a smallish 200m session he completed recently.

And Once Again, Amazing Endurance

Just…check…this….out, the last 23 splits of a 48mk long run (on trails).

The One Percenters

Some of the other fitness modalities that Jim has started incorporating into his training include:

• Long Bike Rides: Jim has been increasing the number of long bike rides on his recovery days. These rides can be 30-60 miles long, allowing him to improve his cardiovascular fitness without putting stress on his legs and joints.
• Cross Country Skiing: Jim has also started incorporating Nordic skiing into his training. It is a very tough sport that improves leg strength and cardio, and it is also low-impact, making it a great way to improve overall fitness for mountain running while taking pressure off his legs.

By training smarter and adapting with age, Jim is setting himself up to potentially sustain his level of performance for many more years to come. He is not keeping his training a secret, and the formula is simple. His base is built on running a lot of miles weekly, adding in a combination of speed work and intensity, and using other activities that help him recover and sustain his performance.

Examples of some of Walmsley’s key sessions:

3 Mile Warm Up
8 x 200 Meter Repeats
400 Meter Jog Recovery
2 Mile Cool Down

3 Mile Warm Up
12 x 400 Meter Repeats
100 Meter Recovery
2 Mile Cool Down

4 Mile Warm Up
5 x 1600 Meters Repeats
2 Minutes Rest Between Each Round
2 Mile Cool Down

3 Mile Warm Up
12 x 400 Meter Repeats
600 Meter Recovery Jog
2 Mile Cool Down

3 Mile Warm Up
10 x 800 Meters Repeats
260 Meter Recovery Jog Between Rounds
1 Mile Cool Down

3 Mile Warm Up
4 x 2 Mile Repeats
2 Minutes Rest Between Each Round
1 Mile Cool Down

3 Mile Warm Up
10 x 1 Mile Repeats
2 MInutes Rest Between Each Mile
3 Mile Cool Down

Hybrid Mode Engaged

In 2025, Jim has fully embraced the hybrid athlete identity. His training now regularly features structured doubles combining 20-25km trail runs in the morning with tempo rides or ski erg work in the evening. The days of hammering 280km per week are more selective, with smarter cycles that ramp intensity, then retreat into recovery. He’s reportedly working with a sports scientist in Europe to monitor biomarkers like HRV, lactate threshold, and cortisol levels — all to delay burnout and preserve performance deep into his 30s.

The Verdict

At 35, Walmsley evolved — blending science, maturity, and still a hell of a lot of mileage. He’s not slowing down. If anything, he’s just getting smarter — and possibly, even better.

The post Blood, Miles, and Mountains: Jim Walmsley’s Path to Ultramarathon Immortality appeared first on Runner's Tribe.

The Connection Between Fitness and Heart Health

Regular physical activity strengthens the heart muscle, improving its efficiency in pumping blood. When you exercise, your heart rate increases, promoting better circulation and oxygen transport throughout the body. Engaging in a blend of aerobic exercises, strength training, and flexibility routines leads to lower blood pressure and improved cholesterol levels.

Engaging in regular fitness routines aids in maintaining a healthy weight. Obesity is a known risk factor for heart disease, influencing factors like blood pressure and blood sugar levels. Thus, keeping your body active is crucial for metabolic health. It becomes easier to manage stress and anxiety, which are also contributors to heart complications.

Understand The Signs Of Heart Issues

Recognizing potential heart problems early is imperative. Common signs can include chest pain, shortness of breath, and fatigue. Engaging in regular fitness can help you feel more in tune with your body, making it easier to detect these signs. Regular physical activity is one of the 5 ways to know heart health, allowing for proactive measures to be taken when necessary. Staying active promotes overall cardiovascular health. As you become more physically fit, you develop a deeper connection to your body’s needs, which can lead to better health decisions.

Other signs of heart health include a steady resting heart rate, healthy blood pressure levels, and good cholesterol numbers. Maintaining a balanced diet and managing stress effectively also contribute to a strong heart. Monitoring these indicators alongside staying physically active can offer a more complete picture of your heart’s condition.

Types of Exercises for Heart Health

A well-rounded fitness routine should include aerobic exercises, strength training, and flexibility workouts. Aerobic exercises, such as running, swimming, or cycling, elevate heart rates, leading to improved cardiovascular fitness. Aiming for a minimum of 150 minutes of moderate aerobic activity weekly can significantly bolster heart health.

Strength training with weights or resistance bands enhances muscle mass and promotes metabolic health. Including this type of exercise twice a week can lead to increased endurance and a healthier body composition, reducing heart disease risk. Flexibility routines, such as yoga or stretching, contribute to overall fitness and prevent injuries, making it easier to maintain an active lifestyle.

The Role of Diet Alongside Fitness

A nutritious diet complements any fitness regimen and is significant for heart health. Focus on incorporating fruits, vegetables, whole grains, lean proteins, and healthy fats into daily meals. Eating foods rich in omega-3 fatty acids, like fatty fish, can contribute to reduced inflammation and improve heart rhythm.

Limiting the intake of processed foods, refined sugars, and unhealthy fats should be a priority. Maintaining hydration is also necessary for overall well-being and can enhance performance during workouts. Balancing both diet and fitness creates a comprehensive approach to managing heart disease risk.

Mindfulness and Mental Health Benefits

The mental benefits of regular exercise are equally essential in heart health discussions. Physical activity acts as natural stress relief, reducing levels of anxiety and depression. Embracing fitness can lead to better self-esteem and a more positive outlook on life, which contributes to lower stress on the heart.

Balancing mental well-being with physical activity leads to better lifestyle choices, including improved eating habits and routine medical check-ups. Engaging in group fitness classes or outdoor activities can foster social connections, reinforcing mental health benefits. People are more likely to stick with their fitness objectives if they combine emotional support with physical training.

Finding the Right Routine and Staying Consistent

Establishing a fitness routine tailored to personal preferences creates a sustainable path to heart health. Consider exploring various activities until you find those that feel enjoyable. It can be walking, biking, or participating in team sports; enjoyment significantly increases the likelihood of sticking with a routine.

Consistency is vital in realizing long-term benefits. Setting achievable goals and tracking progress can help maintain motivation. Joining a fitness community or incorporating a workout buddy can provide additional support as you work towards a healthier heart. Regularly changing up routines can also keep things fresh and encourage continuous engagement.

Staying physically active contributes significantly to lowering heart disease risk, marrying fitness with mental wellness and sound nutrition. The power to enhance heart health lies in a commitment to regular exercise and making informed lifestyle choices.

The post How Regular Fitness Can Lower Heart Disease Risk appeared first on Runner's Tribe.

In the realm of elite marathoners, the Canova Special Block serves as a grueling training day—a pinnacle of intense preparation. Typically implemented during the Specific Period preceding a marathon, it demands careful planning and a focus on maximizing recovery and sleep due to its rigorous nature. An example of this regimen might involve a moderate-paced 10-kilometer run in the morning, followed by a tempo-based 10-kilometer session. In the afternoon, athletes may engage in a moderate-paced 10-kilometer run combined with ten sets of 1000-meter intervals. The aim is to subject the body to extreme fatigue and develop the capacity to sustain high-speed running under such conditions. Consequently, these Special Blocks are sparingly utilized, necessitating ample recovery time.

In stark contrast, the Double Threshold System finds its primary application among middle and long-distance track athletes. Rather than a sporadic training day, this system is integrated consistently into training schedules, featuring workouts on Tuesdays and Thursdays throughout the extensive base phase, which can extend for months. Unlike the Canova Special Block, the Double Threshold System focuses on attaining the highest possible volume at the threshold intensity rather than honing fatigue resistance.

A typical day following the Double Threshold System might involve morning intervals of 5 sets of 2000 meters at the threshold pace, followed by afternoon intervals of 10 sets of 1000 meters at the same threshold pace. Alternatively, it could consist of morning intervals of 5 sets of 2000 meters and afternoon intervals of 25 sets of 400 meters, both executed at the threshold pace. These interval-based workouts, rather than continuous running, form the foundation of the Double Threshold System. The objective is not solely to endure fatigue, but to push the limits of volume at the threshold pace. By repeatedly exposing the body to high volumes of work just below the lactate threshold, the Double Threshold System systematically enhances aerobic efficiency, neuromuscular coordination, and metabolic resilience—hallmarks of elite endurance adaptation”, says Dr. Justine Luchini of Thirdzy.

While the Canova Special Block finds its place in marathon training, the Double Threshold System caters to the specific needs of middle and long-distance track athletes. The distinction in training objectives and methods showcases their unique characteristics.

Executing the Double Threshold System requires precision and attention to detail. By performing threshold-paced intervals both in the morning and afternoon, runners can accumulate a higher volume of work at the threshold intensity compared to a single-session approach. Careful monitoring of effort levels is essential to ensure that the prescribed threshold pace is maintained without exceeding it. Objective measures, such as lactate monitors or heart rate monitoring, or subjective assessments of personal effort levels, aid in maintaining the appropriate intensity.

When compared to a Canova Special Block, the overall fatigue experienced after a day of Double Threshold training is significantly less pronounced. It is important for runners to recognize the subtleties of this system’s execution, as the simplicity of its concept can be deceptive, leading to potential challenges in implementation.

Understanding the unique characteristics of the Double Threshold System empowers runners to approach it with a clear mindset, employing appropriate training strategies tailored to their specific needs. By embracing its distinctions, athletes can maximize their potential and unlock the benefits offered by this training methodology.

In the world of running, the concept of threshold training has long been associated with a specific pace. However, a new perspective emerging from the Norwegian system suggests that there is more to it than meets the eye. Norwegian athletes, who have embraced a different understanding of threshold training, have achieved remarkable success. This alternative approach challenges conventional wisdom and opens up a world of possibilities for runners seeking to optimize their performance.

Unlike traditional practices where runners estimate their threshold based on race times and general fitness information, the Norwegian system emphasizes a scientific approach. Rather than a fixed pace determined by a single lab test, threshold training is viewed as a dynamic effort level that considers the interplay between a running pace and duration. In this way, the lactate levels of athletes vary, and understanding this variability is crucial for maximizing training effectiveness.

The innovative Double Threshold interval-based system has gained popularity among Norwegian runners. It allows for greater flexibility in manipulating speed and distance during workouts while maintaining the overall effort level at the threshold. This adaptability enables athletes to train at different paces, including pushing the boundaries with intense speeds akin to their 5k race pace, without surpassing their physiological threshold. The versatility of the system challenges the prevailing notion that threshold training is confined to a rigid pace, highlighting the significance of effort level over a fixed metric.

Intervals play a pivotal role in the Double Threshold system, facilitating a higher training volume at the threshold intensity rather than solely focusing on speed. This approach shares similarities with Special Blocks, which are designed to test an athlete’s ability to endure higher volumes at race-specific paces. However, caution is advised for runners venturing into the Double Threshold training without proper monitoring of intensity levels. The absence of lactate monitors poses a potential risk, as runners may unknowingly deviate from the intended training approach and jeopardize their progress.

As the success stories of renowned Norwegian athletes like the Ingebritsen brothers continue to captivate the running world, the applicability of Double Threshold and Special Blocks to non-elite runners sparks debate among coaches and athletes alike. The potential benefits are intriguing, but they must be approached with discipline and caution. Full-time workers, in particular, may need to consider incorporating Double Threshold workouts into their weekend schedules rather than their daily routines.

Coaches emphasize the importance of instilling a nuanced understanding of training intensity. In countries like the United Kingdom, the prevailing attitude equates a “hard day” with an all-out effort, often leading to misconceptions about training. Before embarking on advanced methods like the Double Threshold system, runners must first grasp the fundamental concept that not every workout needs to push them to their limits. Balancing intensity with proper recovery is crucial for long-term progress and injury prevention.

Regarding Special Blocks, it is generally advised that non-elite runners steer clear of this high-risk training approach. The potential rewards are overshadowed by the risk of injury and overtraining. It is important to remember that positive fitness adaptations can be achieved through other training methods without subjecting oneself to the demands of a Special Block. Building a solid foundation and gradually progressing towards more advanced techniques is key to unlocking one’s true potential.

In conclusion, the Norwegian system challenges conventional notions of threshold training, providing runners with a fresh perspective and alternative methods to optimize their performance. The Double Threshold approach offers flexibility and the potential for breakthroughs, but it must be implemented with discipline and careful monitoring of intensity levels. As the running community engages in ongoing discussions about the applicability of these methods, it is crucial to maintain a balanced approach to training that fosters long-term progress and overall well-being.

The post Double Threshold System and Canova Special Block: Exploring the Distinctions appeared first on Runner's Tribe.

Few events in Australian athletics have been as elite as the women’s 800m, in recent years.  It wasn’t long ago that Charlene Rendina’s old Australian record of 1.59.00 seemed just out of reach to stars such as the 2008 world 800m indoor champ, Tamsyn Lewis (Manou). Rendina’s old mark stood for a whopping 47 years.

But come 2023, and stacked Australian domestic fields, fresh new talent and fierce competition to make major championship teams, has resulted in five women bettering Redina’s record.  Led by Catriona Bisset, with a wall of talent right on her heels, including the teenage Olympic semi-finalist and 2024 Australian 800m champ Claudia Hollingsworth, 51 second 400m runner Bendere Oboya, 2022 Commonwealth Games 1500m bronze medallist Abbey Caldwell, and 3:59 1500m runner Sarah Billings.

It’s an exciting time for Australian middle distance running.

RT extends a sincere thanks to AA Statistician Paul Jenes, Fletcher McEwan, David Tarbotton and Lyndall Green for their work in compiling these rankings.

The post Australian Women’s 800m: All-Time Top 20 Rankings List appeared first on Runner's Tribe.

From Deng, Bol and Craig to Perrott, Renshaw and Acres; the Australian 800m all-time rankings lists have been remodelled over the last few seasons, as new names emerge, and the stars of yesteryear get pushed down this prized list.

Ralph Doubell, along with Edwin Flack in 1896, are the only two Australians to win an Olympic 800m gold medal. Doubell is now in 5th, while Peyton Craig the youngster who dropped a few bombs during the 2024 season, sits in 3rd.  Luke Boyes, the 2024 Australian 800m champ sits in 8th.

RT extends a sincere thanks to AA Statistician Paul Jenes, Fletcher McEwan, David Tarbotton and Lyndall Green for their work in compiling these rankings.

The post Australian Men’s 800m: All-Time Top 20 Rankings List appeared first on Runner's Tribe.

• D.O.B: 12/04/1981
• 800m PB: 144.15

Career Highlights

• • Olympic 800m champion 2004
  • 2 x World Championships Silver medallist and 2 x Bronze medallist
  • World indoor 800m Champion 2001

Note from RT:  The below interview with Vyacheslav Makarovich, the coach of Yuriy Borzakovskiy, was conducted by a Russian media company back in late 2001. This is not RT’s original content and is free for re-publication.  RT has confirmed that the below information is correct, and unchanged, other than being translated. The original source online no longer exists. This interview has been sitting in RT’s archives for many many years. Yes, we should have published it a long time ago, sorry about that. Enjoy…

Q: Vyacheslav Makarovich, Yuriy came to you in 1997, with a personal best of 1:53,7. What did you start with?

A: Initially, we worked more on technique. He was running fairly smooth, rhythmic, but there were some mistakes, which, from my point of view, had to be corrected. For example, when bringing his legs from the back, he did not start with the knee motion forward, but rather with a movement of the heel towards the buttock, and only then brought his knee forward. I explained to him that this is the long way, he quickly figured things out, agreed, and started to watch out for that. Also, the hip joints didn’t quite algin at the push-off. The boys understand well what they have to do after I tell them: they bent forward slightly, and the hips had to be brought forward. The hip musculature has to be soft, free, relaxed, and flexible, then you can bring it wherever you want to.

Q: It seems as though you would need well developed abdominal and back muscles for this

A: Indeed, it is essential that they are both strong and evenly developed. If there is a lean forward, more back exercises should be included, if there is a lean back – more abdominal exercises. Some form of strength training is done on an almost daily basis, not in large amounts, but in different forms: throwing stones during circuit training, doing gymnastics on the ground, the weight room.

Q: You were saying that Yura pays close attention to your advice.

A: Yura, unlike the others, very quickly improves the mistakes in his movements: his coordination and muscle-feel are developed naturally, and he responds very quickly and precisely to what you tell him. Others have to achieve this with much work. This winter he began to tie up in the finishing stage of races – he was basically stomping in the same spot. I explained to him, that the movement has to begin with the foot, and only then, with the hip, and he quickly went back from his deviation to what he was always doing, and then, at the World Championships, showed a powerful stride throughout.

Q: When he was coming strong on the last lap, it was noticeable that the small numbers on his side were moving – is that sign of hip work?

A:  It happens due to the strength of the push. He even asked me himself about it, if his hips aren’t working too much. I calmed him down.

Q: And what did you change in the training design?

A: When he first came, I initially limited him in the total volume of running, even though the overall workload probably got even higher. Aside from long runs, we did a lot of runs focused on rhythm and significantly increased the amount of OFP (overall fitness development – Russian acronym for developing the fitness of the whole body including all aspects such as strength, flexibility, endurance, dexterity, speed, endurance, etc.), sometimes up to twice a day. This seemed to have strengthened his body, and injuries became a lot less frequent, and even if they occurred, it wasn’t because of an overload of training.

It should be mentioned that he treats his regime very seriously. With all the traits typical of his young age, he understands that his main job is to run. He doesn’t smoke, never drank a drop of alcohol and is not planning on starting, watches out for his sleep, and does gymnastic drills daily.

We don’t work with bars (weight-lifting type). When we use weight-machines, we go through them on light weights (1-2 sets), so the load on the joints isn’t too high, and so the muscles strengthen instead of becoming coarse. We focus a lot more on work with his own weight. I think that the strength of runners should be, if one can say so, soft, relaxed.

In order to develop these skills, we do autogenic training after the gymnastic exercises. And during this time, I exercise psychological influence. They are lying there half-dreaming. Yuriy does this before every race. For about 5-6 minutes, he runs this relaxed feeling through all of his muscles.

Q: Could you talk about your typical weekly plan?

A: Usually we have two-a-days 5 times a week. One-a-day practices are held only in the transitional period after competition. In the preparation period, the main practice is from 10.30 to 12.30. First a distance run, then stone throwing – 5 sets, or we go in the weight-room, or do some exercises on the bar, where the guys compete against each other in different exercises.

In the evening, we do a recovery run of 6km (if the workload wasn’t very high in the morning – 8km) and then do gymnastics in the hall for about 40 minutes. We do this kind of gymnastics 3-4 times a week. Really, we don’t do OFP only on Sunday, when we have complete recovery. Wednesday or Thursday is only one practice. When we are preparing for a meet, this plan might change slightly, adjusting to the days of the week.

On one hand it is very easy to work with Yuriy, but on the other – one always has to be very careful, so he doesn’t overtrain. For some, the rate of improvement and preparation is gradual, but for him it resembles waves. He comes up and down very quickly. When this happens, we immediately back down on the load, recover, and then bring it back up, all the time like this. But we never make him do something when he isn’t in the state to do it. Probably because he’s young, I think. And since all of my boys are young, we don’t have a hard approach to training.

Q: Did you have one before?

A:  Yes, we did, but you know why? We had a program developed by scientists, labelled KCP (Complex Goal Program), and the coach had to execute it, and then give them the results. They calculated everything, and if some parameter wasn’t fulfilled, they would blame you. Nowadays everyone coaches according to their ideas. Dance how you want, as long as you achieve results.

Q: Did the overall volume of the running grow over the years?

A: I’ll reiterate that we’re not trying to chase after volume, and definitely don’t count it exactly. I can say that in the preparatory period he ends up with about 440-450 kilometers a month.

Q: What is the distance of the longest runs?

A: 12 kilometres, occasionally 14. Although he was telling me about how he liked to do longer runs a lot. 20, sometimes even 30 kilometres around the village. The boys were telling stories about how he was still little and ran away from them and ran for a long time, although he had some leg problems after that. By the way, in 2000 he made a mistake, where when still recovering from an injury, realising that he lost a lot of endurance, he started running distance runs fast without telling me, and overloaded his legs soon after again.

Q: Lydiard told the whole world to run a lot and announced the formula – 100 miles a week. So you don’t have to run this much?

A: I don’t know, perhaps Snell needed to, he was massive. However, we are not chasing after volume.

Q: But still, is there some kind of numerical goal?

A: I know that Yuriy is a speed-based guy, and during the preparatory period, we try to get 16-18 kilometres in the two-a-days, up to 20. I don’t feel that he needs to run more, but to run faster. But one has to watch out so he stays fresh.

Q: So first is the optimal volume, second – freshness, what else?

A: Correct technique, and most importantly, so on any long run, or even in any of long stretch, he can react to an acceleration, be able to switch gears, otherwise the runner turns into a pulling-horse.

Q: Are you saying that he is not running at a constant speed most of the time?

A: Probably only the evening runs occur at a constant speed.

Q: What is the tempo for these runs?

A:  We don’t set time goals. It’s only important that the heart rate does not exceed 140 beats per minute, the most important thing here is recovery. During the day runs the pulse should not exceed 155, if he ate it could go up to 165 beats per minute.

Q: But nevertheless, how do the long runs go? Do you give him specifics, or is it whatever his body allows?

A: There are specific assignments, but he got used to it already and can’t run at the same pace and always has to switch somewhere. Here is an example. First three kilometres at a warm-up pace, then turn on stretches somewhat faster: 6-8 minutes at 155-160bpm, 3 minutes at 160, 2 minutes at 170. Sometimes two sets. If its 10-12 minutes, then one set, but all of this within 12 kilometres.

Q: Do you use tempo runs?

A:  Not the ones in the usual sense, although we do 4 kilometre runs on the 2km circle in Kislovodsk at least once a cycle. We also do 3 times 2km and 4+2km in the preparatory period. And the so-called work is done, usually, at 4.20-4.10 for 1km, then 3.50, 3.40, and finishing at 3.30.

Q: So you’re saying that at the 3.30 per 1km speed, his heart rate does not exceed 155 beats per minute?

A:  That’s how it is. Obviously, he could run like this before too, but the pulse was higher and he was more tired. Now he does interval training after this too. Before a serious workout he runs 3-4km, where 2km are fast, when there is a sprint coming up, he runs 600m fast. It should be mentioned that he does not like to run slow.

Q: We talked about running endurance, but his strongest suit is his high speed traits. How did his speed develop over this time?

A: He was obviously geared towards it, but due to the development of strength and technique, it grew significantly. The really good result in the 400 for a mid-distance runner speaks to this – 45,84, and so do our control tests. We do them with a flying start, because a low start locks the body up, and because mid-distance runners never start at maximum speed. This winter, indoors, Yura ran 60m in 5.85, 150m in 15.97. Last year, with a flying start, he ran 100m in 10.3, this year he ran the same result indoors. Consequently, I assume that he will be able to run even faster this summer.

We do this kind of speed drills all year-round. Even in the preparatory period we include speed work at least once or twice a week, when the legs are prepared for this type of work. We also work on jumping year-round, perhaps only excluding the time when we are in Kislovodsk, where the load on the legs is enough anyways. Usually the jumps (triple, quintuple) are included in the OFP.

Q: Do you do control tests in OFP exercises?

A:  No, I try to not push these repeats to the maximum. For example, I don’t let him do pull-ups up to 10 times, so the muscles don’t become coarse. It happens, of course, that they get excited without me. When they were doing their exams, they did 25 pulls up. Yura and Boris Kaveshnikov like to compete in the raise with an extension on the bar. They do it 10 times without releasing the bar. In stone throwing, weight-lifting, and jumping, there are no competitions, although they can jump about 3 metres from a stand.

Q: The overall idea is not to go to the limit?

A:  If you do otherwise, you will pay for it later. For example, the past year before the European Indoor Championship, a number of mistakes were made. There was an unneeded meet at which he was made to race, that he did not need it at all. We weren’t able to do a small slump (this year everything turned out the way we wanted it to). After that, he had to race twice in Glasgow within 45 minutes. First the 800, then the 4×400. After that he admitted that he was tired, the legs were bad, and he yanked the hips pretty strong. Because of this he didn’t have the ability to do the same endurance work with his legs in April-May, which reflected on his summer season. Additionally, he twisted his ankle, but the main problems were with the hips.

Q: Massages didn’t help?

A:  We did massage, but not too strong, and the condition wasn’t improving while he was almost screaming during the massages. He asked me to go with him and take a look how he is suffering there. When I saw how he’s twisting and turning, and the masseur just keeps going, I told him that he doesn’t have to go to the masseur anymore. And decided to do them myself. I’m not sure whether I massaged softer, or the psychological aspect was more of an influence, but he recovered gradually. Doctor Puhov was quite surprised. He probably put his soul to it, that’s the main part.

After these injuries he was very well prepared physically, because we had to emphasize OFP especially, we had no other choice. We selected 10 exercises and did 3-4 sets, to at least somehow bring up the pulse. Physically, Yura became much stronger, added about 3kg of weight, up to 73.5kg, and when the leg injuries were over it turned out that the speed remained from the OFP, while the endurance was gone.

Q:  How do you get it back?

A:  In Saint-Petersburg, before the Znamensky Memorial he was running 150m in 16 seconds, but when I asked him to run 1200m, he only did it in 3.06. And it was very hard for him. At the same time, it was necessary. That distance is always present in my training. The 400m he ran with a personal best – 46.14, but he wasn’t really ready for the 800m. Nevertheless, he still set a personal best (1.44.63) in a series of starts in Europe, even though he couldn’t win a single one of them. He simply didn’t have the fitness reserves to endure all the starts.

Q: At the Russian Championships he ran the 400m again?

A: I felt that he wasn’t ready for the 800m, but not because he would’ve lost to someone, but because it would’ve been very hard for him. Although the 400m finals, where he took second, weren’t easy for him either.

Even though we had races planned abroad in August, I told the manager: After the Russian Championship in Tula we are working only on endurance: distance runs, long intervals. We ran around the dachas in Zhukovo, on a 1800m loop, around the Malahovka stadium 500m loop, 3-4 times. We went over to the stadium too, where we made sure he retained his speed. He always has it, but his endurance goes away sometimes. 9 days before Syndey he ran a great 500m in 60.5. We had some intervals planned too but I cancelled them immediately. I kept thinking about what to do the next day, there were different plans, and I decided to do another 1200m. And when he ran 3.00, his personal best, I knew that he could run well.

Q: But what happened in the Olympic final; he looked great in the semis; what was the mistake?

A: There was a number of reasons, but the most important one is that in the day preceding the final, he walked around the city for 5 hours, got tired, and missed the initial warmup. I even got mad at him and left. He went to warm-up himself, and this happened 2 hours later than it was supposed to, which means 2 hours closer to the final. If I was still there I would’ve forbidden him to warm-up at all at that point. He only made the situation worse, by becoming even more tired. Right before the final he was warming up as usual, even though I advised him to warm-up less (he was tired already), but he didn’t listen. Usually he runs 3km, then does drills. Everything usually pans out relaxed, not in a hurry. A few running drills, light accelerations, and 2x200m, around 26.5. Instead of that I was suggesting less of the slow running and only run the 200m once.

When I walked over to the start of the race, I saw his eyes and understood that he would be better off not going there. In a few seconds he confirmed this to me. For a long time after Sydney, Yura wouldn’t talk about it, but ultimately, he admitted his mistakes. Prior to the World Indoor Championship, I wasn’t telling him anything, and kept wondering whether the Olympics taught him anything or not. And I’m glad that it did. He warmed up less before the final on his own. Usually he starts an hour before, and here he went 50 minutes before, but that turned out even better, because the final was delayed 35-40 minutes, which is amazing for a World Championship. We knew that it would be delayed for 20 minutes, but it turned out to be even more!

Q: Returning to the Olympiad, what kind of tactical advise did you give him?

A:  It was necessary not to let everyone else get away too far, and be right with them at 300m to go. He executed all of this but he simply didn’t have enough left in him.

Q: So it wasn’t a tactical mistake?

A: No, after all this was his third race, and he wasn’t able to recover sufficiently before the final, and probably, like for everyone, the double acclimatization did not aid him either.

Q: Many people don’t understand why Yura let’s the other competitors get so far ahead on the first lap.

A:  A fast start is not characteristic of Yura; one time in Luzhniki he started fast, but then he felt really bad at the end. Now he is stronger, but starting in 49 seconds is still not his style. Additionally, all of our workouts are structured in a way so that the first half is more relaxed and slower, and the second half faster, so perhaps this could contribute to the development of his racing style also.

Q: But the majority of runners hold to another tactic. It is also known that so called alactic energy sources exist, which aid a fast start of a race?

A: Anyone can run the first half of the race fast and then sandbag the second, but in order to pace yourself well and hold out until the end, great skill is required. Of course, in the summer he made the mistake of letting the competitors get ahead too far. I tried to convince him that if he sits back until the very end, he will lose every time. However, if he were to run even and surge sooner, he would feel better, especially considering you have to run 3 races at the World Championships, and might not even make it to the final. That’s how he started racing this winter. I especially liked the final. After talking to many people in the first two days, I established that everyone’s hips were hurting. The Lisbon track has certain spring effect to it. When you are running in a group, the spring effect layers and who-knows-what happens. Yura was saying that it was impossible to find a rhythm in such conditions. The track was jumping under him. There were 2 possible tactics, but I made a different decision overnight. Feeling with a 99% certainty that Bucher would start out fast, it would be necessary to start in our 26 seconds with a small gap from the group and not get in its resonance. And not to wait around when passing them, but surge by them. Ultimately, he was hitting his own rhythm, and not the interference of the group.

Q: You were talking about how you were asked at a seminar in France whether Yura is worried when he lets everyone else get so far ahead.

A: He is certain that sooner or later whoever is weaker than him will come back to him. And the strong ones, well they are stronger anyways. And when I was asked what my dream is, I replied that I want Yura to be able to run 800m not in 26 second splits like now, but in 25.

Main Training Schedule

Normal Start = no blocks

1999, December, Kislovodsk

3. Day: altitude stadium (1200 м above sea level); 2000 м (6.33) – Heart Rate 150, after 1,5 min – 108, 4000 м (13.00) (165 -115), 3х200 м (27; 28; 24,11 in spikes).

4-9. Recovery days for acclimatization: distance runs, accelerations 100-150 м, OFP.

10. Day: 3000m (9.58), 2000m (6.28), 1000m (2.45,5) – Heart Rate=170 after 400m jog.
11. Day:12km, weight-machines, 8km.
12. Day: 5х400 uphill () at 165-170 bpm HR, 3х100 uphill.
13. Day: 12km, in spikes: 1000m (2.50), 4х150 (21)/150m.
14. Day: warmup 4km, 4km tempo on loop. Drive back to Moscow.
15. Comeptition 1000m – 2.29.
16. Competition 3000m – 8.32 (that was the plan/assignement)
17. Day: 600m (1.27), 300m (40), 200m (26)/5 min, 4х150 m (19)/50 m.

Total Volume for December: 450km. (280 miles)

2000, January.

4. Yekaterinburg. Competition 1000m – 2.27,4 (1st place)
5. 2х400m (55,46; 53,95)/400m, 2х300m (39,20; 38,25)/300m.
6. 2000m 6.00/10 min, 4х150m (20)/50m.

14-16. Recovery.

17. Competition, 400m – 47.67 (1).
18. 4х200m (29-30, 26).
19. Day Off.
20. Warm-up/Recovery.
21. Competition in Zindelfingen, 800m – 1.45,91 (1).
22. Competition in Moscow, 800m – 1.47,56 (1).
23. Day Off.
24. Recovery.
25. Competition in Dortmund, 800m – 1.44,35 (1).

Preparation for the 2001 Indoor Season

Trained at Home in November. Volume 340km.

December, Kislovodsk

Sample Week Plan

Monday: Day: 600m (1.34). 300m (44), 200m (27) – everything with 300m jog in between, 30min OFP, cooldown. Evening: 6km, OFP.

Tuesday: Day: 12km (HR @ 140-160 bpm). Evening: 6km, 6х100m working on technique.

Wednesday: Day: 10km (1300m fast), 3x60m, 100m. Evening: 6km, 30min OFP.

Thursday: 12km, Sauna.

Friday: Day: 10km, 6x80m, 3x100m, 2x30m, 2x60m. Evening: 6km.

Saturday: Day: 6km, 3x300m/400m every 2 minutes 47-46-45. Evening: 8km.

Sunday: Day Off.

January 2001

7. Competition in Yekaterinburg, 1000 м – 2.28,0 (1).
8. 4 sets (300m (45)/300m+3х150m (21)/400m.
9. Distance Run, Blocks.
10. Day: 2х6 laps (50/50), accelerations on turn, straight-aways easy. Evening: Recovery run.
11. 1000m, (2.50), 600m (1.26), 1200m (3.25), 200m (27) with 400m recovery.
12. Day Off.
13. Warm-up/Recovery.
14. Competition, 400m – 48,22.
15. 8km, OFP.
16. 10 accelerations on the turn.

19.- 60m – 5,85, 3 sets (400m (58-56-52)+3x150m (18,5)/50m) 6 min recovery,150m in second-third lane, to get used to passing. 100m – 10,4 (with turn).

20. Day Off.
21. 10km (4 min until HR 155 bpm).
22. 4km(1 km – 3.00), 2х150m (15,97, 15,98) from normal start
23. 4х200m 26,6-24,8.
24. Day Off.
25. Warm-up/Recovery.
26. Competition in Karlsruhe. 800m – 1.44,15 – new Russian Record

February 2001

4. Competition in Stuttgart, 800m – 1.45,64 – 1st place.

In the 11 days until the Russian Champions there weren’t any significant/serious workouts. Only 3 sets of accelerations (200m (26) and 100m (12.5). We were training through the Russian Championship.

16. Russian Championship, 800m heat – 1.50.14 (1.)
17. Russian Championship, final – 1.49.95 (1.)

After that, until February 24th, only distance runs.

24. 3 sets (400 м (55,91, 54,7, 52,41)+300 m (41,68; 39,6; 38,99).
25. Day Off, Sauna
26. 6km, running drills, 150m from normal start (16,4), 100m from normal start (11,00).
27. Evening: 600m – 1.20,42 (feeling good, plan was 1.24), 200m – 24,67 (plan 24,0), 10 min rest, 2х200/400m @ 24,88 (plan 25-24,5).
28. Warm-up/Recovery

March 2001

1. Day Off
2. 400m – 48,14 (24,19+23,96), 150m – 18,66,18,74 & 18,90.
3. Recovery run.
4. Day Off.
5. 4х200m (26,2; 26,0; 25,5; 24,9).

6, 7, 8. Warm-up/Recovery.

9. World Championship in Lisbon. Heat – 1.46,80 (1st place) (26,35; 27,19; 26,47; 26,79 hand timed).
10. Semifinal – 1.47,59 (1) (26,55; 27,16; 26,27; 26,62).
11. Final – 1.44,49 (26,01; 26,17; 26,20; 25,55; 1.43,93

hand timed) – 1st place.

From the Clouds: The Career of Yuriy Borzakovskiy

From the Clouds: The Career of Yuriy Borzakovskiy

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The Importance of Proper Footwear for Plantar Fasciitis

For those battling plantar fasciitis, appropriate footwear is crucial. Shoes that provide energy-absorbing materials help dissipate shock, reducing the strain on the plantar fascia. For pronated runners, shoes need to control excessive motion with features like board-lasting, straight-lasting, a stable heel counter, extra medial support, and a wider flare. Conversely, for those with high arches (cavus feet), slip-lasted, curve-lasted shoes with softer ethylene vinyl acetate (EVA) and a narrow flare are recommended.

Why Tarkine Autopilot Stands Out as One of the Best

The Tarkine Autopilot shoes have emerged as an ideal solution for a variety of foot and leg issues, particularly plantar fasciitis. Here’s why they are the best choice:

1. Exceptional Cushioning and Support: Featuring a 40mm heel drop and 34mm forefoot drop, the Tarkine Autopilot provides excellent shock absorption. The plush foam technology and PU insert offer added support and a soft landing, which is crucial for reducing strain on the plantar fascia.
2. Innovative Design for Pain Relief: The late-stage meta rocker design helps to evenly distribute pressure across the foot, ensuring that the feet remain flat inside the shoe. This design is effective for relieving heel pain and conditions like Morton’s neuroma, while also shifting pressure away from the Achilles tendon.
3. Eco-Friendly and Orthotic-Compatible: Made from 75% recycled mesh, the upper of the Tarkine Autopilot is both environmentally friendly and compatible with orthotics, providing additional support for those who need it.
4. Enhanced Stability and Smooth Stride: The curved sole design aids runners with limited ankle movement or dorsiflexion and reduces regular calf or hamstring discomfort. This feature is particularly beneficial for longer runs, where foot strike tends to shift towards the heel in the final miles. The Autopilot’s design helps maintain forward momentum, ensuring a smoother stride and minimizing sideways movement.
5. Adaptability for Various Runner Needs: For heel-striking runners who experience instability, the Autopilot promotes a smoother stride with its full heel-to-toe rocker. It is also advantageous for master runners, whose mobility and strength in the ankle, foot, and toe joints may decrease with age. By shifting the workload to the knee and hip, the Tarkine Autopilot reduces strain in these areas, making them particularly beneficial for mature runners.

In the battle against plantar fasciitis, the Tarkine Autopilot shoes stand out as one of the best options. Their exceptional cushioning, innovative design, eco-friendly materials, and adaptability to various runner needs make them an ideal choice. Whether you are a pronated runner, have high arches, or are dealing with limited ankle movement, the Tarkine Autopilot provides the support and relief necessary to keep you moving forward comfortably. If you or someone you know is struggling with plantar fasciitis, these shoes are a worthwhile investment in your foot health and overall running experience.

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Understanding Your Fuel Needs

Carbohydrates reign supreme as your body’s primary energy source during endurance exercise. Stored as glycogen in your muscles and liver, carbohydrates fuel your every stride. Renowned sports dietitian Renee McGregor advises a gradual intake of 30-60 grams of carbohydrates per hour for the initial three hours of your marathon, scaling to 60-90 grams per hour afterward.

Whether you opt for energy gels, bars, or natural sources like bananas, it’s crucial to maintain a steady influx of carbohydrates throughout the race. Consult product labels to gauge carbohydrate content and tailor your intake to meet your hourly targets accurately.

Timing Is Everything

Initiate your nutrition regimen within the first 30 minutes of your run, then refuel every 30-40 minutes thereafter to sustain energy levels. Amidst the excitement of race day, setting reminders on your running watch or devising mental cues can help you stay disciplined with your fueling schedule.

When consuming energy gels, adopt a methodical approach, spreading your intake over several minutes for optimal absorption. This strategic pacing ensures a steady supply of energy without overwhelming your system.

Hydration: Striking the Balance

Maintaining proper hydration is paramount for marathon success. Dehydration can sabotage performance, leading to fatigue and discomfort. To stave off these setbacks, prioritize consistent fluid intake throughout the race, adjusting based on thirst and environmental conditions.

Individual hydration needs vary, so listen to your body’s cues and sip water regularly. Begin hydrating well before the race, aiming for clear urine as a sign of adequate fluid replenishment.

Pre-Race Fueling Prep

In the days leading up to the marathon, focus on carb-loading to optimize glycogen stores. Opt for carb-rich snacks and balanced meals that provide sustained energy without taxing your digestive system.

On race morning, opt for easily digestible, high-carb options for breakfast. Experiment with different choices during training to identify what fuels you best, ensuring you feel primed and energized as you approach the starting line.

Electrolytes: The Vital Component

In addition to fluids, replenishing electrolytes is crucial for maintaining performance and staving off muscle cramps. Sodium, in particular, plays a pivotal role in fluid balance and nerve function.

Incorporate electrolyte drinks, tablets, or salt capsules into your race-day regimen to replace lost minerals. Aim for 700-900mg of sodium per hour during longer runs, starting your electrolyte protocol well in advance of race day for optimal preparation.

Conclusion: Finishing Strong

By honing your nutrition and hydration strategy to match your individual needs, you can elevate your marathon performance and ensure a rewarding race day experience. Experiment with different products and timing strategies during training to fine-tune your approach, and remember—preparation and consistency are the cornerstones of marathon success. With a well-crafted plan and unwavering determination, you’ll conquer those 26.2 miles with grace and gusto.

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 ‘I ran my first track meet in May 1949. In May 1969 I was still running. I anticipate that I will still be running in May 1989 and May 2009. How can I ever die with the old heart perfect, the lungs perfect, the entire body machine perfect?’ (Grace Butcher 1978)²

 ‘The end comes when the spirit gives up.’ (Percy Cerutty 1967)³

This is my final article in the Practical Philosophy series.

In my introductory article I mentioned mortality as something we tend to push aside in navigating our day to day lives. As we age, by virtue of our running activity, we may observe the signs of our own demise more acutely than others. But simultaneously we remain in touch with the sensations of our youthful selves. This can be difficult to reconcile, for despite the inevitable slowing down, on the inside many of us feel the same as we’ve always felt. The engagement in physical activity being a buffer to the aging process.

In this brief article I discuss this duality and what it may mean to the mature distance running cohort. The reader may also recall that I gave a commitment to identify certain adages (short statements expressing a general truth) about those things that really matter to a mature age competitive distance runner, and no doubt to some of the general populace of the running fraternity. Therefore, I have attempted to summarise said adages as a potential value set, appearing at the bottom of this article.

1. What Do I Think? Don’t Let Go

 I write from the perspective of someone who commenced distance running at 12 years of age, had a sabbatical from a significant commitment to distance running in middle age, returning to a level of competition age 49 and continuing to run and compete towards his seventies.

Lifetime runners are a rare breed. I certainly was not able to manage it, the selfishness of the commitment dousing the fire of competitive desire and the level of dedication that lifetime running entails. Though a flicker remained through midlife, primed to become a raging inferno once I was ready again. I have come back to running, and I will not, cannot, let it go. This may sound melodramatic, and it is, quietly so, representing the flourish of commitment to a running life that faltered and is now renewed.

There are two main considerations as we age. When do we stop competing and when do we stop running? These are very personal decisions.

The end is where it ends, dictated by fate. It will happen to us, but it is not something we should think about. We just run and race until we cannot. The latter tends to come first in our demise but for some the aspiration to sustain the former never dies. At its base level, it is something we want to hold onto, the pure joy of movement without the baggage of competition.

In those really advanced years, even just the simple act of ‘holding on’ to the joy of running may require discipline and commitment, a dedication to oneself, not to give up. In the overall scheme of things, it’s a matter of weighing up if it is still worth it, and objectively assessing if it is still physically possible.

Many of us would miss it too much to stop, and that is what will guide our approach in later life. If we would miss it too much, we will exhaust all avenues, do everything in our power to continue. If after adopting such an approach we can’t return to our love of running, then, and only then, will we contemplate that ugly mire of ‘retirement’ from running.

2. A Basic Fact

Age 70 is generally accepted as a major milestone for a mature aged runner.

For all of the reasons I have discussed in this philosophy series and my series about main training principles for mature runners, the practical philosophers are unanimous that despite a mature endurance athlete’s best effort to mitigate the effect of aging, a decline in performance accelerates from age 70 onwards. Notably, women appear to experience this decline at a greater rate than men. This is our reality.

So, at this juncture many long-time competitive runners reflect on whether to continue competing hard or fall back into recreational running, or cease running altogether. Naturally such a decision is influenced by a range of life, employment and health issues. It is here that we invoke the intangibles of optimism, persistence and patience. For a running life is full of obstacles – societal, physical, psychological – that means it can always seem an uphill battle.

Ultimately, it may be an easier decision to cease competing than it is to cease running. Certainly, my personal preference is to ride out my life for as long as I can, still running, even if I cannot compete.

3. Existential Issues

 In academia much is made of existential issues for the elderly. I have said previously that one perspective is that the highly competitive mature age runner who engages in intense physical activity may be in denial of existential issues.⁴ Something that could pose challenges to identity management and psychological health in later life.

Within this framework, choosing not to be old can be viewed as not accepting reality. But this is how many of us get by, psychologically and physically. It is our bridge to vitality. A not unreasonable delaying tactic to our own mortality, as long as you understand there are no absolute guarantees.

Naturally, if the mature aged competitor is drawing an overly close relationship between their level of activity and longevity, or entering a phase of denial about their own mortality, that may not be healthy. But if kept in check, maybe it’s a reasonable coping mechanism? Sport can assist an individual to come to terms with an aging identity, generating a positive outlook on life, rather than accepting the alternative of a passive existence, and all of the psychological maladies that come with passivity as the years go by.

Academics Baker et al (2009)⁵ put it nicely: ‘..there is a fine line between pursuing large amounts of physical activity because of one’s passion for sport and desire for a healthy lifestyle, and engaging in too much because of one’s obsession with physical training or (in the case of older persons) feeling “they have to” keep active to age successfully.’

Everything in perspective, a balanced outlook, that’s the trick.

4. Concluding Comments

We are all practical philosophers of sorts as we run down the road of life. How long we can push out the boundaries of vitality are unknown, dictated by fate, but also influenced by how we choose to manage those things we can control.

If you are still competing at 70 you are in a very small minority. If you are over 90 and still running, never mind competing, your decision is visible for all to see, and is to be lauded, because there aren’t many left still standing, so to speak.

Negotiation is not required, because fate is the major player. And fate always wins out.

However, nothing can dilute the pure joy of running. It is worth fighting for, or that’s how I see it. So, keep on running, I say, for as long as is humanly possible and don’t be put off by the naysayers.

There is no end, just a running continuum until there is no more.

5. Adages of a Practical Philosophy

Whether recreational or competitive, the primary motivation to run is to feel good.

The motivation for success, that delivers longevity in racing performance and deep personal satisfaction, can only come from within.

Though racing success is married to satisfaction, a competitive runner’s natural state is to never be satisfied with their performance even if it’s a world best, for we are always striving for something better.

Motivation is about a search for near perfection as opposed to absolute perfection, the latter breeding anxiety.

Racing is not about compromise. If you think it is, you are not a racer.

The ideal strategy for mature age racing, physiologically, is an overall even pace or negative splitting.

Variety is the pathway to fun. It is the ingredient that gives us pleasure in our running, turning our daily routine into an exploration of our imagination, countering boredom and the stodginess of schedules set in concrete.

Despite all of our best efforts, we are not invincible. The frailties of the human body create barriers to longevity. As runners we are but a subset of our social and physical environments and affected by our ability to source and consume nutritious foodstuffs.

It is the mix of lifestyle factors (including strength training, exercise and nutrition), environment and genetics, tweaked by the individual’s biology (metabolism) and predispositions to infection, that appear to be most relevant to longevity. An equation that is tempered by fate.

Training should always be stretching but not exceptionally challenging.

Running is best for running. Nothing can replace it, the efficiency it drives in physiology and the economy of movement that results from the many miles you put in – which are also inherently beneficial to biomechanical alignment and injury prevention, enhanced by regular hill running.

It is that ‘one percenter’ arising from mental toughness that makes the winning difference.

Understand your limits but don’t be limited by them.

Optimism, persistence and patience are the intangible traits of a disciplined runner that dissolve the excuses not to run and deliver a pathway to longevity in running and achievement in racing.

You can’t run if you don’t exist.

As we age, we can always find an excuse not to run, but there is rarely a good reason not to try.

In everything you do, in life and running, listen to your body and always apply common sense.

There is no end, just a running continuum until there is no more.

6. Author’s Note

This article brings to a close the Practical Philosophy series. I trust that I was able to capture some of those things that may be of value to a mature aged distance runner. On a personal level it provided me with an opportunity to reflect and put my toe back into the water of an ocean of eminent running philosophers from years gone by. It could only be a toe for the ocean is vast.

Reference

1. Sheehan, G, Running to Win, Runners World, 1992, p199
2. Butcher, G, Chapter titled All the Miles of My Life, contained in The Complete Woman Runner, World Publications, 1978, p287
3. Cerutty, P, Be Fit! Or Be Damned! Pelham Books Ltd,1967, p135
4. Baker, J, Fraser-Thomas, J, Dionigi, R & Horton, S, Sport Participation and Positive Development in Older Persons, European Review of Aging and Physical Activity, published 9 December 2009
5. Baker et al 2009

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Going beyond the confines of the traditional marathon lies the realm of ultra marathons—an ultimate test of endurance that surpasses the standard 26.2 miles (42.1k). Spanning from single-day 50k (31 miles) sprints to grueling multi-stage races covering hundreds of miles, these events traverse challenging terrains, pushing athletes to their physical and mental limits. To experience, exceptional performance in running, choose the best footwear for your runs like Tarkine Trail Devil shoes.

Crafting the Training Regimen

Gradual Mileage Build-Up. Initiate the journey by establishing a sturdy base mileage, gradually increasing weekly distances by about 10% to fortify endurance.

Tailored Terrain Training. Emulate race conditions by seeking out similar terrains during training sessions. Even without immediate access to mountains, incorporating hill workouts prepares participants for the challenges ahead.

Diversified Training Approach. Balance running routines with cross-training, strength exercises, and vital rest days. A well-rounded regimen enhances overall fitness and mitigates the risk of injuries.

Optimized Nutrition and Hydration. Experiment with diverse nutrition and hydration strategies during training to determine the ideal plan for race day. Finding the right balance of food, gels, and electrolytes is crucial for sustained performance.

Conquering Fears. Embrace the inherent fears of technical trail running, especially on downhill stretches. Accepting risks and maintaining composure aids in navigating challenging terrains more confidently.

Tailoring Training Timelines

The duration required for ultra marathon training depends on an individual’s fitness levels and the targeted race distance. Novices or those with limited marathon experience should allocate at least 18 to 24 weeks for comprehensive training, gradually escalating mileage to reduce the risk of injuries. Experienced marathoners may opt for shorter plans but should prioritize incremental mileage increases and specialized training elements.

Embracing Personalized Training

Training volumes vary significantly among athletes, with some covering approximately 50 miles weekly, while others ambitiously log between 100k to 150k every week. This diversity underscores the personalized nature of training, tailored to each athlete’s capabilities and the distinct challenges of their chosen race.

 A Journey of Transformation

Preparing for an ultra marathon transcends physical exertion; it signifies an immersive journey demanding commitment, resilience, and an unwavering pursuit of surpassing personal boundaries. As participants gear up for this exceptional challenge, they embark on a transformative odyssey, unraveling the extraordinary depths of human potential.

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