Over Memorial Day weekend I ran the Western States Training Camp which covers the last 71 miles of the Western States course over three days. For a 65 year old, east coast, sea level runner it was one of the best running experiences of my life and made me want to try to get in the Western States someday. One thing that I noticed during the run was that while I could hold my own with many of the other much younger runners on uphills and flatter areas, I was much much slower on the downhills. And it all came down to fear of falling which I think comes with age and a lack of downhill running experience compared to the other runners. Last November I fractured my tibia falling in a trail race in Connecticut which sidelined me for over a month. Somewhere deep in my subconscious, a voice tells me the ramifications of falling are worse than the frustration of being passed. During easier descents I tried to make myself go faster and sometimes did, a bit at least, but as soon as the trail got at all technical, the inner voice slowed me back down. At my age, I’m not sure if the voice will ever go away.
Hi there - very new to your email list, but I think I suffer from the same lower IT band attachment issue! have you found anything helpful other than rest? Thanks for any feedback and thanks for the great writing!
IT Band treatment always seems to be the same for recovery and treatment: stretching, myofacial release with massage, rest, avoid running hard downhill or on canted (sloped) surfaces; stick to flat and easy terrain as you get back to running, make sure your shoes aren't worn out.
I think you did great and I loved getting to have breakfast with you Sunday, we should’ve gotten a pic. I realize in the busyness that is my life how less trained I am for these things now than other friends like you when I hear about your training. Therein lies the catalyst for any ‘disappointment’ in my times now. I am taking off pressure this year that I do not have 100 miler on my calendar and I’m happy about it, but it also elicits some FOMO. I’m also impressed that you were already training on Monday because I haven’t done much but work and today will be my first ‘run’ post race. I went for a short hike for a few miles yesterday. I think that we all need to work on being kinder to ourselves and gentler with our bodies and mind, because as I mentioned, there’s not that many women over 50 out there doing these things. I think that we will find that a lot of the younger people won’t be doing this when >50. In our circles, maybe there are, but overall there is not. I don’t know exactly how we find the self compassion and switching the mindset that we had when we were all much faster in our 30’s and for ultras, 40s, even late 40s, but I’m going to still keep trying and I hope you can as well .
We need to keep talking about it, and reminding each other xoxo
Thoughts on shorter long runs? I'm seeing a lot more recommendations to keep long runs under 25-30 miles (or 5ish hours), with the rationale that you are better to be fresher and stronger than perpetually beat up on ever increasing long runs. You mentioned having two 20+ mile runs...how do you think this impacted your level of preparation?
Hi Holly, good questions. I had only two 20+ runs after my late April 100K more because of travel and other things, less by design or intention.
I think to train for ultras especially 50M or longer it’s fine & good to mostly do long runs “only” in the low 20s or up to 5 hours, but, you need a steady diet of runs that go past lunchtime (or for even more challenge, start around midday and run past sunset/dinner) to practice not just endurance but also eating & digesting through what’s normally mealtimes. Everyone’s training is different. I found that if I have a depleting long run one weekend, I need to go a bit easier the following weekend; I can’t stack them up like I used to. I also find it useful to vary more runnable runs with more gnarly vert hiking “runs.” Whatever the case, it’s important to mimic as best you can the climate, terrain, and elevation of your goal event. My point is, so many factors matter as much as duration or mileage. I do think it’s important to have at least one ass-kicking depleting extra long run in training (as this practice race was for me) to simulate problems & challenges you just won’t face in a normal half-day long run.
Over Memorial Day weekend I ran the Western States Training Camp which covers the last 71 miles of the Western States course over three days. For a 65 year old, east coast, sea level runner it was one of the best running experiences of my life and made me want to try to get in the Western States someday. One thing that I noticed during the run was that while I could hold my own with many of the other much younger runners on uphills and flatter areas, I was much much slower on the downhills. And it all came down to fear of falling which I think comes with age and a lack of downhill running experience compared to the other runners. Last November I fractured my tibia falling in a trail race in Connecticut which sidelined me for over a month. Somewhere deep in my subconscious, a voice tells me the ramifications of falling are worse than the frustration of being passed. During easier descents I tried to make myself go faster and sometimes did, a bit at least, but as soon as the trail got at all technical, the inner voice slowed me back down. At my age, I’m not sure if the voice will ever go away.
I hear that same voice (“you’re going to fall”) more and more now. I mitigate with poles for all the downs, but still usually feel slow
Thanks for reading and good job at the training camp. See you at G2G?
Amazing photos way to just keep moving and congratulations on the silver 💪🎈
Thanks for sharing your experience. There's lots to appreciate here, but you had me at "birdsong."
Yes, see you at the G2G!
I like your goals list!
Great list of goals--and that's fantastic that you met them all. I think I'm going to borrow those goals for my race in late July!
Thank you! It hurt but was worth it.
Really loved the photos! Great job on the run.
Hi there - very new to your email list, but I think I suffer from the same lower IT band attachment issue! have you found anything helpful other than rest? Thanks for any feedback and thanks for the great writing!
Thanks for subscribing and reading!
IT Band treatment always seems to be the same for recovery and treatment: stretching, myofacial release with massage, rest, avoid running hard downhill or on canted (sloped) surfaces; stick to flat and easy terrain as you get back to running, make sure your shoes aren't worn out.
Hey Sarah!
Look, I’m actually commenting:)
I think you did great and I loved getting to have breakfast with you Sunday, we should’ve gotten a pic. I realize in the busyness that is my life how less trained I am for these things now than other friends like you when I hear about your training. Therein lies the catalyst for any ‘disappointment’ in my times now. I am taking off pressure this year that I do not have 100 miler on my calendar and I’m happy about it, but it also elicits some FOMO. I’m also impressed that you were already training on Monday because I haven’t done much but work and today will be my first ‘run’ post race. I went for a short hike for a few miles yesterday. I think that we all need to work on being kinder to ourselves and gentler with our bodies and mind, because as I mentioned, there’s not that many women over 50 out there doing these things. I think that we will find that a lot of the younger people won’t be doing this when >50. In our circles, maybe there are, but overall there is not. I don’t know exactly how we find the self compassion and switching the mindset that we had when we were all much faster in our 30’s and for ultras, 40s, even late 40s, but I’m going to still keep trying and I hope you can as well .
We need to keep talking about it, and reminding each other xoxo
Thank you! And thx for your empathetic ear the following morning. Great to see you, and bravo to you too for showing up and doing it!
Great work at your race, Sarah. Your uphill workout while carrying a 20-pound pack looks really challenging!
Thoughts on shorter long runs? I'm seeing a lot more recommendations to keep long runs under 25-30 miles (or 5ish hours), with the rationale that you are better to be fresher and stronger than perpetually beat up on ever increasing long runs. You mentioned having two 20+ mile runs...how do you think this impacted your level of preparation?
Hi Holly, good questions. I had only two 20+ runs after my late April 100K more because of travel and other things, less by design or intention.
I think to train for ultras especially 50M or longer it’s fine & good to mostly do long runs “only” in the low 20s or up to 5 hours, but, you need a steady diet of runs that go past lunchtime (or for even more challenge, start around midday and run past sunset/dinner) to practice not just endurance but also eating & digesting through what’s normally mealtimes. Everyone’s training is different. I found that if I have a depleting long run one weekend, I need to go a bit easier the following weekend; I can’t stack them up like I used to. I also find it useful to vary more runnable runs with more gnarly vert hiking “runs.” Whatever the case, it’s important to mimic as best you can the climate, terrain, and elevation of your goal event. My point is, so many factors matter as much as duration or mileage. I do think it’s important to have at least one ass-kicking depleting extra long run in training (as this practice race was for me) to simulate problems & challenges you just won’t face in a normal half-day long run.
Thank you for the thoughtful (and helpful) reply!