Flexibility and the older runner

[sueruns]

I know there are a few others that have been at this for awhile.   I'm really having trouble running faster, I feel that cardiovascularly, I'm extremely fit.  I'm frustrated because it just seems that I can't make my legs go any faster, and I'm barely breathing.   When I'm on my bike and doing intervals, my heart feels like it will explode.  With running my legs "crap out" before I can get this feeling.
 
I'm working on some flexibility issues, do you think that this is the right direction?? 
 
Supposedly cadence should stay relatively the same as you increase speed, but I seem to float up pretty high..

[Andrew A.]

I would say that hip mobility might be something to work on improving.  There are dynamic drills (not plyos) that you can do for this, I think I have seen them in one of the Jay Johnson videos.  I will see if I can dig up the appropriate one and post it.  Yoga could help with this, too. 

Another thought is that you might want to make sure your blood levels are up to par and correct appropriately if they are not.

[Ryan]

Sue, this is an interesting question. There are so many opinions on flexibility and its relation to performance. All the way from you should be as flexible as possible to tight muscles are more efficient because they act like rubber bands to store and return energy to your stride. However, off the top of my head, I can't recall any argument addressing muscle fatigue like you describe.

It sounds like your issue is your legs not allowing you to run fast more than long. The hip mobility idea Andrew mentioned seems like a good idea no matter what and might help here. However, I'm thinking more of speed development. Do you do short strides of 15 seconds or less, short repeats of 1:00-1:30 or less, or short hill repeats of similar duration? These workouts will make your muscles stronger and more efficient, allowing them to not work as hard at lower intensities.

[Andrew A.]

Here it is.  You might not start with (or ever get to) the level of flexibility and range of motion that Sara Vaughn shows here, but doing this type of routine as a regular staple and starting where you are and focusing on progressing should help quite a bit.

Cannonball Cool-Down from CoachJayJohnson on Vimeo.

[Layne]

I've been doing Brian Dorfman before my morning runs about 5 yrs now.


http://www.briandorfman.com/products/product-detail/58-detail-flexibiltiy-training-dvd




Layne

[Ed]

That seems more like a workout than a cool down - wow!

[Andrew A.]

You could start with half the reps and work up. 

[Ed]

I am going to have to start something like this.  I hit 40 this year.

[Andrew A.]

I have been incorporating the Lunge Matrix before runs (any run, not just workouts or hard runs) and it has made a positive difference in how I feel to start the run and so on (read the comments on this blog post).  Highly recommend it as a starting point for incorporating routines to increase hip activation/mobility, core stability/balance into your training.  It is pretty easy to pick up and goes pretty quickly.

Lunge Warm-Up from CoachJayJohnson on Vimeo.

The Lunge Warm-Up is based on physical therapist Gary Gray's lunge matrix and it's a great way for runners to move through all three planes of motion prior to their run.

[sueruns]

My massage therapist has noted a difference already.  I think I need to make a better effort of opening up my hamstrings.
 
maybe there will be a "scorpion" in my future.......for now......"are you kidding me???"

[Ed]

I am almost afraid I'll tear something if I try to do that Scorpion to hard.

[Wilson]

I know there are a few others that have been at this for awhile.   I'm really having trouble running faster, I feel that cardiovascularly, I'm extremely fit.  I'm frustrated because it just seems that I can't make my legs go any faster, and I'm barely breathing.   When I'm on my bike and doing intervals, my heart feels like it will explode.  With running my legs "crap out" before I can get this feeling.
 
I'm working on some flexibility issues, do you think that this is the right direction?? 
 
Supposedly cadence should stay relatively the same as you increase speed, but I seem to float up pretty high..

How old are you now? As we age we can still be in great shape but max heart rate is a limiting factor. Unfortunately can't hold that 5K or 10K pace like we could, even though we're training just as hard.
 
That said, form drills do help with running efficiency and getting the most out of your stride.

[sueruns]

I know there are a few others that have been at this for awhile.   I'm really having trouble running faster, I feel that cardiovascularly, I'm extremely fit.  I'm frustrated because it just seems that I can't make my legs go any faster, and I'm barely breathing.   When I'm on my bike and doing intervals, my heart feels like it will explode.  With running my legs "crap out" before I can get this feeling.
 
I'm working on some flexibility issues, do you think that this is the right direction?? 
 
Supposedly cadence should stay relatively the same as you increase speed, but I seem to float up pretty high..

How old are you now? As we age we can still be in great shape but max heart rate is a limiting factor. Unfortunately can't hold that 5K or 10K pace like we could, even though we're training just as hard.
 
That said, form drills do help with running efficiency and getting the most out of your stride.

46.   my max heart has always been pretty low at 165.   I didn't do any form of speedwork last year.  I had alot of unexpected time off and really had to focus on running tired rather than fast.  (had an ironman).   I started this year with speedwork on the treadmill.  My cadence was out of control...getting up to 240. 

[Wilson]

For range of motion and getting that snap back into my stride I do drills about once a week. Moderate level.

Slowly build up to 3X or 4X 50 m of high knee lifts, butt kicks, skipping and bounding. It seems to help.
 
For heart rate, lots of tempos and just enough speedwork to get by: like 4 X 400 at mile pace, just once week; and something like 3X 1000 at 5K pace later in the week, or as an alternative a set of 10X to 12X 1 min surges at 5K pace. This undertraining approach allows for being rested enough to go all out in the races.

[Ed]

You might think about ending the "undertraining" and train your best - then taper just right to be fully rested and ready for race day.