My slow running data: Oct 2021 avg pace 8:47/mi Oct 2022 9:11/mi Oct 2023 10:03/mi yearly mileage 2021: 913 2022: 1276 2023: 1800(est) Results: 2021 1/2M 2:00 2022 1/2 1:44, full 4:22 2023 1/2 1:42 full 3:56 Very grudgingly did I slow down my easy runs, but it works! 🙂
Numbers don't lie! This is cool to see. Can't ignore that doubled mileage increase, too. But slowing down keeps us injury-free and strong and able to show up the next day and run again. Incredible progress and thank you for sharing!
Hi Kevin, I started running at 57 myself, just 3 1/2 years ago. I wonder, have you found the Run Smarter with Brodie Sharpe podcasts yet? He's a running physiotherapist from Melbourne who has changed my world!! He goes into the actual science behind Jane's great suggestions and interviews researchers and experts from around the world, to help us separate the facts from the oh-so-prevalent myths. It's truly helped me achieve running feats I never ever imagined possible in these short years ... I not only achieved my second 24min marathon PB last weekend for my 61st birthday, but also ran my first two 50k ultras this year, plus numerous amazing multi-day running adventures with very big volumes, all injury free thanks to Brodie!!! ENJOY Kevin!!!💪🏻🏃🏻♀💪🏻🙋🏻♀
100% agree with the point about making the commitment. If you want to do well in a marathon you’ve got to be prepared to sacrifice other areas of your life to hit your goal. For me, it’s meant that I can’t commit to doing social outings on weeknights, something I now save for the weekends
Yes, I see this a lot - someone has a specific time goal, but they won't run on vacation, or they won't get up early to fit in the miles, etc. Yes, it's a grind, but big goals take hard work.
Jane hadls coached me and knows me very well. She pounded into my head to let the ego go and slow down. It works. The last training block was back coaching myself and I felt myself slip into my old ways. So ive hit the reset button and slowed way down. My plan is to run the next four months in zone 2.
Ego is definitely a killer. My second (and to date) last marathon was one where I should have turned to do the half instead (you could do either at this one, and those who did the half turned left at mile 10 and those who did the full went straight), but my roommate was encouraging me at the turning point, and knowing that he knew that I wanted to run the marathon, I went straight. A few years later, when I was heavier and out of shape, I couldn't run more than a mile or two. Then, I saw a slow jogging video, and I was going 13-15 minute pace. I kept reminding myself, "you born more fat slower, and that's what you need now." Now, that same effort is 10-11 minute pace.
Is that a Jane Cave (pain cave), haha! I love it!🤣 It looks like hickory, looks really nice! Thanks for all your great VIDs and sharing all your knowledge, I've learned so much from you. 😀
Haha, yep! We put the wall up over a year ago, but finally just got some stuff up on the wall. Writing this as I hope you're out there feeling great at CIM!
OH wow, I've missed a couple of videos, (yes, got the notifications back to ALL), I will have to go watch the Chicago marathon videos, first of all congratulations on Chicago, and I love the backdrop of the medals and framed marathon times. Finally coach Jane, you look AMAZING, the bright clear eyes, the lighting, your hair, whatever it is, you look lots younger than you are (cause I remember that #, LOL). Have an awesomeness week Coach.
I am preparing for my first marathon, coming this May, and when I don’t feel like going for a run, I watch one of your videos and that gets me excited to get out the door! Thank you so much, I am learning a lot of new stuff!
Jane!! Your channel is amazing! I would love to have you as a guest on my podcast Martha Runs the World! I would love to talk to you about your running history, your channel and everything! You are amazing and my listeners will love you!
Is that a new filming setup? It looks great! I'd love if you did a video on burnout, if you have any experience with it. I feel like it creeps up on me when I do training cycles back to back, both times it's been two half marathons two months apart, a fall and winter. The joy starts to fade, it becomes more of a slog, and I don't look forward to runs as much. I've realized I can't have two A goals so close, with subsequent PRs, and I have to delete expectations to get joy back. Run with no mileage goals, no pace goals, and as long as I run, a mile is good enough. Eventually I find myself wanting to add miles again. With a spring marathon after, it's scary because I like loving running and want to love marathon training! Anyway, any experience with this? Would you be willing to talk about burnout?
Thank you - yes, it's new. Trying to figure out lighting, angle...I need a real camera...blah, blah, blah...not my forte and I appreciate you noticing! Regarding burnout - yes, great topic idea. I just put it on my list. Agree that having 2 big races that close together can be tough. Definitely let yourself have a season to just run when you want without following a specific schedule. Recovery is really important after a big race to avoid this, too - which I talked about in my last video: th-cam.com/video/TuqcZIbfeNI/w-d-xo.html
That opening line about THINKING you are on a breakthrough is right on. I feel like that about three times a year LOL. I think the rain has helped me slow down and go to the gym for a while instead of messing up my patellofemoral issue again. You think you have something licked and then I push a little too hard and get a setback. But this time I backed off the first sign of that pain returning. My muscles are obviously a lot stronger than my tendons because I'm always getting tendon injuries. But nevertheless I'm still constantly making gains, it's slow for us old folks. I have a massive aerobic base but I have no speed so I want and need to work on that but maybe I need to spend a little less TIME on the tempo run/walks. Maybe 2.5 hrs is too long for tempo sessions. You might have a good point about not running fasted even though I do it every day but I'm only running about 20% of my sessions because the hills are too big and I'm not training for a marathon. I'm actually trying to push that envelope of seeing how long I can go fasted which is probably fine for hiking and burning fat BUT you've got me thinking that if I run at all I should maybe not do this because when you run on empty your muscles probably get weak which may actually increase certain joint injuries . . . I'm just so set on losing more weight (need to lose 15 lbs minimum) that Ive just switched to eating one meal a day with one low-carb snack in the evening. And I really do have to start running up these hill to get stronger . . . When I go 20 miles I don't run at all but I do on 10 milers. Perhaps I should only run on 6 mile hikes, but dang, it takes me 3 miles just to get warmed up. There's just so much to think about. I can burn 1000 calories an hour hiking and 8,000 cal on a long all day hike up a mountain and that's more than enough to do a marathon and yet I cannot even run a 10K without walking. That's what's got me thinking that if I just lost the weight and burned that much fuel I would be flying . . . haha. But the real reason is probably that I just dont have any fast twitch muscle and that's hard to get back when you get old because we don't have the stem cells as we age to rebuild those muscle fibers. There's a TH-cam video on this topic, I wish I had saved the link so I could share it. It was a little eye opening.
Hi John - am I understanding correctly that you are only eating 1 meal and 1 (low carb) snack per day? And that you are hiking sometimes up to 20 miles at a time? If this is the case, your body is likely in preservation mode. You are asking a lot from your body on very little daily fuel. I'm not a nutritionist though, so I don't have true expertise to offer when it comes to the right balance of endurance exercise and weight loss. I think you could really benefit from meeting with one even briefly if you have the means because I think there is a much healthier way to get your weight loss goal while also being able to run farther without getting injured.
@@runningwithjane Actually all meals are low carb. I eat about a pound of meat and some nuts and vegetables and cheese but no fruits or starches or deserts. About 2,000 calories(?). I'll whip this deadlock - mark my word :o) I think I just need to recruit more type II fibers if I still have any (half joking) My trail dried out so I go out again tomorrow and going to the gym seems to have cured my patellofemoral pain.
@@runningwithjane I was just watching a video with Dr Brad Schoenfeld on a YT podcast titled *#51 - Maximizing muscle hypertrophy* and he said you can gain muscle via body recomposition even in a caloric deficit as long as you have fat to spare and eat enough protein. It wont *maximize* muscle gains in it's not so if you are already lean. The leaner you are the more important to not be in an energy deficit. I'm a full 20 pounds over weight so I think I'm OK but I think I will start eating breakfast if I can handle it at 4:30 AM
All good points Jane. When I ran marathons, I'll be honest, I ran most of my long runs at marathon pace. I know the running leader at the time wanted me to run about a minute slower per mile, but part of it was ego and part of it was that I wanted to be with my friends (also there weren't many 9:30 - 10:00 min / mile runners, so it would've been a solo experience). I did fuel right back in the day and I could get away with running that pace since I was quite a bit younger, but it probably wasn't optimal as far as development of other energy systems (i.e. speed) I've bought into the 80 / 20 system for the past year. Seeing some positive results from it and I think it is just one component of being a successful runner. Just have to be careful not to let your Strava / ego get in the way. I make my hard training days hard and the rest are just focusing on easy miles and building my base. I haven't really seen my "easy pace" drop, which I do see some people have happen but my 5K / 10K times have dropped, which is definitely a hard ask over the age of 50.
Hi Eddie - I am the same as you that I don't really expect at this point that my easy miles will get faster. Not old at 43 I get that haha, but I can definitely tell a difference from a recovery standpoint in even just the last couple of years. And anyway, it's the race times that matter not the pace of the easy days. And if you're managing all the parts in your week correctly for your unique self, then you get to see the payoff when it matters...which you are!
@@runningwithjane yes exactly my experience. I am 54 and I definitely feel less sore and more capable of doing the hard workouts since adopting this training strategy. Compared to the last 5 years I don't feel beat up all the time and I am making gains. I wish I had known what I know today back when I first got into racing and marathoning some 20 years ago.
Hi! This is helpful feedback. I actually always do it that way in my teaching videos, but wanted to try something a bit different this time without saying the point right away. I'll be paying attention to viewing time, etc. and how it compares (and comments like yours help as well.)
One of the things i'm doing now is bringing fuel with me. I make my own Gels and bring it along with me during my Long runs. its been nice because then i can simulate race day fuel strategy too
Awesome! I've known other people to make their own and though it's more time, it brings the cost down big time. No matter what, taking fuel on the long runs is a must.
I also feel it’s a little wasteful with all those little packets going into the trash. I basically have a mix of honey, lemon, salt and sugars as my “Gu.” Nothing particularly special
the ego thing and insecurity thing is definetly me..........thank you- i never did the "training plan" EVER. i thought THERE ARE SO MANY OUT THERE- THEY CAN'T ALL WORK" but i was just scared!! scared to implement it- afraid to FAIL. JANE- as a 4:25 marathoner and 53 year woman WHAT PLAN SHOULD I FOLLOW? i would love 4:10 PLEASE DIRECT ME TO A PLAN.
Hi there - what type of mileage have you gotten up to in the past with your other training plans? I can prob help guide you in the right direction from there. I also write customized training plans if you're interested - more info here: readysetmarathon.com/run-coaching-services/
as never following a plan, i inconsistently ran 25-30 miles a week, never enough. every weekend just focused on building long run by 2-3 miles. slow runs, with a few 4-5 miles during week. I know it was not enough @@runningwithjane
Hi there - normal question! Your body will start to adapt over time, it takes practice like anything else. But initially you'll want to try to eat at least an hour before probably. If you don't have time for that if your runs are early, start very small. Little by little you can work up to a more normal size breakfast. Maybe initially it's just a 1/2 banana.
My slow running data:
Oct 2021 avg pace 8:47/mi Oct 2022 9:11/mi Oct 2023 10:03/mi
yearly mileage 2021: 913 2022: 1276 2023: 1800(est)
Results: 2021 1/2M 2:00 2022 1/2 1:44, full 4:22 2023 1/2 1:42 full 3:56
Very grudgingly did I slow down my easy runs, but it works! 🙂
Numbers don't lie! This is cool to see. Can't ignore that doubled mileage increase, too. But slowing down keeps us injury-free and strong and able to show up the next day and run again. Incredible progress and thank you for sharing!
Since I started running at 60. I need to learn these things quickly! I don't have time to learn them the hard way. :) Thanks for this!
You're amazing! Looks like you're doing the necessary research to learn to get where you want to be!
Hi Kevin, I started running at 57 myself, just 3 1/2 years ago. I wonder, have you found the Run Smarter with Brodie Sharpe podcasts yet? He's a running physiotherapist from Melbourne who has changed my world!! He goes into the actual science behind Jane's great suggestions and interviews researchers and experts from around the world, to help us separate the facts from the oh-so-prevalent myths. It's truly helped me achieve running feats I never ever imagined possible in these short years ... I not only achieved my second 24min marathon PB last weekend for my 61st birthday, but also ran my first two 50k ultras this year, plus numerous amazing multi-day running adventures with very big volumes, all injury free thanks to Brodie!!! ENJOY Kevin!!!💪🏻🏃🏻♀💪🏻🙋🏻♀
"When we start thinking about the small things as not necessary, that's when we start getting into trouble" is my favourite moment here! 👏
Yes!
100% agree with the point about making the commitment. If you want to do well in a marathon you’ve got to be prepared to sacrifice other areas of your life to hit your goal. For me, it’s meant that I can’t commit to doing social outings on weeknights, something I now save for the weekends
Yes, I see this a lot - someone has a specific time goal, but they won't run on vacation, or they won't get up early to fit in the miles, etc. Yes, it's a grind, but big goals take hard work.
Jane hadls coached me and knows me very well. She pounded into my head to let the ego go and slow down. It works. The last training block was back coaching myself and I felt myself slip into my old ways. So ive hit the reset button and slowed way down. My plan is to run the next four months in zone 2.
You're awesome, Dan! Being coachable is so important...humility is hard but helps us grow in so many ways. We made a good team. 😉 You're doing great!
Ego is definitely a killer. My second (and to date) last marathon was one where I should have turned to do the half instead (you could do either at this one, and those who did the half turned left at mile 10 and those who did the full went straight), but my roommate was encouraging me at the turning point, and knowing that he knew that I wanted to run the marathon, I went straight.
A few years later, when I was heavier and out of shape, I couldn't run more than a mile or two. Then, I saw a slow jogging video, and I was going 13-15 minute pace. I kept reminding myself, "you born more fat slower, and that's what you need now." Now, that same effort is 10-11 minute pace.
Yes!! You build cardiovascular endurance doing all that easy running and now your easy pace is much faster because of it. You're awesome!
Is that a Jane Cave (pain cave), haha! I love it!🤣 It looks like hickory, looks really nice! Thanks for all your great VIDs and sharing all your knowledge, I've learned so much from you. 😀
Haha, yep! We put the wall up over a year ago, but finally just got some stuff up on the wall. Writing this as I hope you're out there feeling great at CIM!
Fantastic content! Your videos have really changed my running. This is the most running I've done in years without getting injured. Thank you so much.
This makes me so happy!! Good on YOU for doing the hard work!
Love to see collaborations!
OH wow, I've missed a couple of videos, (yes, got the notifications back to ALL), I will have to go watch the Chicago marathon videos, first of all congratulations on Chicago, and I love the backdrop of the medals and framed marathon times. Finally coach Jane, you look AMAZING, the bright clear eyes, the lighting, your hair, whatever it is, you look lots younger than you are (cause I remember that #, LOL). Have an awesomeness week Coach.
Thanks for watching and appreciate the kind words!
Great video as always Jane!!
Thanks for watching - glad you are finding the videos helpful!
I am preparing for my first marathon, coming this May, and when I don’t feel like going for a run, I watch one of your videos and that gets me excited to get out the door! Thank you so much, I am learning a lot of new stuff!
Aww, I'm so happy to hear they are motivating for you! Let me know if you ever have questions! Which marathon will you be running?
Jane!! Your channel is amazing! I would love to have you as a guest on my podcast Martha Runs the World! I would love to talk to you about your running history, your channel and everything! You are amazing and my listeners will love you!
Great thanks. I know my times have improved over the past 12 months due to adding more easy runs.
Yes, it works! So happy to hear you've seen improvement.
Is that a new filming setup? It looks great!
I'd love if you did a video on burnout, if you have any experience with it. I feel like it creeps up on me when I do training cycles back to back, both times it's been two half marathons two months apart, a fall and winter. The joy starts to fade, it becomes more of a slog, and I don't look forward to runs as much. I've realized I can't have two A goals so close, with subsequent PRs, and I have to delete expectations to get joy back. Run with no mileage goals, no pace goals, and as long as I run, a mile is good enough. Eventually I find myself wanting to add miles again.
With a spring marathon after, it's scary because I like loving running and want to love marathon training!
Anyway, any experience with this? Would you be willing to talk about burnout?
Thank you - yes, it's new. Trying to figure out lighting, angle...I need a real camera...blah, blah, blah...not my forte and I appreciate you noticing!
Regarding burnout - yes, great topic idea. I just put it on my list. Agree that having 2 big races that close together can be tough. Definitely let yourself have a season to just run when you want without following a specific schedule. Recovery is really important after a big race to avoid this, too - which I talked about in my last video: th-cam.com/video/TuqcZIbfeNI/w-d-xo.html
That opening line about THINKING you are on a breakthrough is right on. I feel like that about three times a year LOL. I think the rain has helped me slow down and go to the gym for a while instead of messing up my patellofemoral issue again. You think you have something licked and then I push a little too hard and get a setback. But this time I backed off the first sign of that pain returning. My muscles are obviously a lot stronger than my tendons because I'm always getting tendon injuries. But nevertheless I'm still constantly making gains, it's slow for us old folks. I have a massive aerobic base but I have no speed so I want and need to work on that but maybe I need to spend a little less TIME on the tempo run/walks. Maybe 2.5 hrs is too long for tempo sessions.
You might have a good point about not running fasted even though I do it every day but I'm only running about 20% of my sessions because the hills are too big and I'm not training for a marathon. I'm actually trying to push that envelope of seeing how long I can go fasted which is probably fine for hiking and burning fat BUT you've got me thinking that if I run at all I should maybe not do this because when you run on empty your muscles probably get weak which may actually increase certain joint injuries . . . I'm just so set on losing more weight (need to lose 15 lbs minimum) that Ive just switched to eating one meal a day with one low-carb snack in the evening. And I really do have to start running up these hill to get stronger . . .
When I go 20 miles I don't run at all but I do on 10 milers. Perhaps I should only run on 6 mile hikes, but dang, it takes me 3 miles just to get warmed up.
There's just so much to think about. I can burn 1000 calories an hour hiking and 8,000 cal on a long all day hike up a mountain and that's more than enough to do a marathon and yet I cannot even run a 10K without walking. That's what's got me thinking that if I just lost the weight and burned that much fuel I would be flying . . . haha. But the real reason is probably that I just dont have any fast twitch muscle and that's hard to get back when you get old because we don't have the stem cells as we age to rebuild those muscle fibers. There's a TH-cam video on this topic, I wish I had saved the link so I could share it. It was a little eye opening.
2.5 HOURS on a tempo session? In one go???
@@conradburdekin722 Tried to share my training session but TH-cam deletes it
Hi John - am I understanding correctly that you are only eating 1 meal and 1 (low carb) snack per day? And that you are hiking sometimes up to 20 miles at a time? If this is the case, your body is likely in preservation mode. You are asking a lot from your body on very little daily fuel. I'm not a nutritionist though, so I don't have true expertise to offer when it comes to the right balance of endurance exercise and weight loss. I think you could really benefit from meeting with one even briefly if you have the means because I think there is a much healthier way to get your weight loss goal while also being able to run farther without getting injured.
@@runningwithjane Actually all meals are low carb. I eat about a pound of meat and some nuts and vegetables and cheese but no fruits or starches or deserts. About 2,000 calories(?).
I'll whip this deadlock - mark my word :o) I think I just need to recruit more type II fibers if I still have any (half joking)
My trail dried out so I go out again tomorrow and going to the gym seems to have cured my patellofemoral pain.
@@runningwithjane I was just watching a video with Dr Brad Schoenfeld on a YT podcast titled *#51 - Maximizing muscle hypertrophy* and he said you can gain muscle via body recomposition even in a caloric deficit as long as you have fat to spare and eat enough protein. It wont *maximize* muscle gains in it's not so if you are already lean. The leaner you are the more important to not be in an energy deficit. I'm a full 20 pounds over weight so I think I'm OK but I think I will start eating breakfast if I can handle it at 4:30 AM
All good points Jane. When I ran marathons, I'll be honest, I ran most of my long runs at marathon pace. I know the running leader at the time wanted me to run about a minute slower per mile, but part of it was ego and part of it was that I wanted to be with my friends (also there weren't many 9:30 - 10:00 min / mile runners, so it would've been a solo experience). I did fuel right back in the day and I could get away with running that pace since I was quite a bit younger, but it probably wasn't optimal as far as development of other energy systems (i.e. speed)
I've bought into the 80 / 20 system for the past year. Seeing some positive results from it and I think it is just one component of being a successful runner. Just have to be careful not to let your Strava / ego get in the way. I make my hard training days hard and the rest are just focusing on easy miles and building my base. I haven't really seen my "easy pace" drop, which I do see some people have happen but my 5K / 10K times have dropped, which is definitely a hard ask over the age of 50.
Hi Eddie - I am the same as you that I don't really expect at this point that my easy miles will get faster. Not old at 43 I get that haha, but I can definitely tell a difference from a recovery standpoint in even just the last couple of years. And anyway, it's the race times that matter not the pace of the easy days. And if you're managing all the parts in your week correctly for your unique self, then you get to see the payoff when it matters...which you are!
@@runningwithjane yes exactly my experience. I am 54 and I definitely feel less sore and more capable of doing the hard workouts since adopting this training strategy. Compared to the last 5 years I don't feel beat up all the time and I am making gains. I wish I had known what I know today back when I first got into racing and marathoning some 20 years ago.
The ego is a ma'faka. Great vid, Jane!
Haha, right?! Can be so hard.
Nice video - it would definitely help if you could split the video into chapters according to your 5 mistakes.
Hi! This is helpful feedback. I actually always do it that way in my teaching videos, but wanted to try something a bit different this time without saying the point right away. I'll be paying attention to viewing time, etc. and how it compares (and comments like yours help as well.)
One of the things i'm doing now is bringing fuel with me. I make my own Gels and bring it along with me during my Long runs. its been nice because then i can simulate race day fuel strategy too
Awesome! I've known other people to make their own and though it's more time, it brings the cost down big time. No matter what, taking fuel on the long runs is a must.
I also feel it’s a little wasteful with all those little packets going into the trash. I basically have a mix of honey, lemon, salt and sugars as my “Gu.” Nothing particularly special
❤
My 10K PB was the summer I ran most mornings with my geriatric dog at her pace (which was a very slow jog).
Yes, it's amazing to let the progress unfold when you don't force it! Congrats on your PB!
the ego thing and insecurity thing is definetly me..........thank you- i never did the "training plan" EVER.
i thought THERE ARE SO MANY OUT THERE- THEY CAN'T ALL WORK" but i was just scared!! scared to implement it- afraid to FAIL.
JANE- as a 4:25 marathoner and 53 year woman WHAT PLAN SHOULD I FOLLOW? i would love 4:10
PLEASE DIRECT ME TO A PLAN.
Hi there - what type of mileage have you gotten up to in the past with your other training plans? I can prob help guide you in the right direction from there. I also write customized training plans if you're interested - more info here: readysetmarathon.com/run-coaching-services/
as never following a plan, i inconsistently ran 25-30 miles a week, never enough.
every weekend just focused on building long run by 2-3 miles. slow runs, with a few 4-5 miles during week. I know it was not enough @@runningwithjane
I keep hearing about fuel before a run, but if I eat too much or too soon before I run, I get stomach cramps. What is the best way to avoid that?
Hi there - normal question! Your body will start to adapt over time, it takes practice like anything else. But initially you'll want to try to eat at least an hour before probably. If you don't have time for that if your runs are early, start very small. Little by little you can work up to a more normal size breakfast. Maybe initially it's just a 1/2 banana.
I eat 400-500g of carbs every single day during prep
Love it! What's your go-to breakfast to get that number of carbs?