How a 60yo runs faster times than most 20yo
Ex-pro runner Mike Trees on the importance of easy running and heart rate training
The only newsletter that tries to really prove that age ain't nothing but a number by having an almost 60-year-old ex-pro triathlete/duathlete/elite masters runner (that still runs times faster than most 20-year-olds) teach us how to train properly.
Use this month's newsletter insights to train smarter, not harder - all from a conversation I had with Mike Trees. PS - He's also an all-around super cool and nice guy that can distill complex ideas into simple bite-sized knowledge nuggets.
I wanted to go deep on a topic that's been confusing me for years even though I "thought" I understood it. That topic is 'heart rate training'. But within that topic I started asking more questions like;
What is too easy or too hard for an easy run?
Can you build your aerobic and anaerobic fitness at the same time?.
As you get older, is it possible to stop the slowing down... of the slowing down?
Who is this issue is not for? Someone that doesn't care about running/racing their best time when they get older. (That was a trick question because this should be no one. I totally get if you aren't into the nitty-gritty details. The next newsletter issue will go back to normal... kinda)
Lesson 1: What is too easy or hard for an easy run?
The difference between a too easy run and a too hard easy run comes from your objectives.
Example - If you are training for a sub 4 minute 1 mile race, doing an easy run where you are almost walking won't help you run sub 4 minutes.
The same can be said about training for an ultra 100km trail run. Doing an easy run at your half marathon pace won't be the best to help you finish a 100km race. It's all in the objectives you choose to focus on, then you work backward from there.
Lesson 2: Can you build your aerobic and anaerobic fitness at the same time?
First, let's define each: Aerobic fitness means you get most or all of your energy from oxygen.
Anaerobic is getting most or all of your energy from glycogen stores. Anaerobic training blocks oxygen receptors (chemoreceptors), increases stress hormones/free radicals, and might inhibit or even undo some of your aerobic fitness.
You can however use polarized training. Polarized training engages your ATP system (5-15 seconds of power) by doing a lot of z1/z2 aerobic work mixed in with very fast and explosive work (Sprints, Drills, Plyometrics, Weight/strength training, etc.) and a lot of rest between those power intervals.
This allows blood lactate levels to stay low while maintaining or even building your top-end speed and power early on in your base training period.
Lesson 3: As you age, how do you slow down the slowing down process?
There is a way to slow it down. "You might not add years to your life, but you can add life to your years", says Mike Trees.
Being overweight, in a wheelchair, or rusting out isn't what he wants to do. Seeing how we can preserve our bodies for as long as possible is the name of the game.
Also, as Mike says - have fun. That becomes the consistency that builds the habits.
A trick to build the fun habit with the work - ask yourself or your family each night "what did I do that was fun?"
You gotta do something useful every day, and something fun and enjoyable every day. Don't try to get to the end of the training journey - it's not nice.
Mike Trees realized he can still achieve great things as he gets older. And that is when he got hooked on.
That's it. Hope you learned a thing or two (or three?!) because I sure as hell did talking to Mike Trees.
To learn more go and listen to that conversation here when you get a chance.
Also, if you're liking this stuff please share a link with cool folks like yourself.
If you have questions, comments, concerns, or hell - you want to be a guest on my podcast or have your work featured - hit me up! Just reply to this email or email talk@dlakecreates.com
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