For the black daps brigade......

Goatman

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Book Reviewer
#1
for all those who left 20 a long way behind, but aren't yet quite ready for the Motability scooter and daytime tv in the residents lounge :lol: ....

http://www.pponline.co.uk/tulloh/page1.htm

Running over Forty
by Bruce and Sue Tulloh
(pub. Tulloh Books 2001 Price £10.99 or US$15.40 + Postage & Packing)

An extract:

There was a time when a sportsman of any kind was considered too old at 28, over the top at 30. 'Ageing legs', the commentators would say, knowingly. Sport was alright for young people and students, but certainly too frivolous for anyone over thirty, and downright irresponsible for a family man. The older you got, the less exercise was recommended.
These prophecies were, of course, self-fulfilling. We say we are too old, so we stop taking exercise, so we become less fit, so we cannot do as much. How things have changed! Nowadays the family man is being urged to take more exercise, cut down on his cholesterol intake and reduce his waistline, for the sake of his heart.

The first question people will ask is: am I too old to take up running ? The answer to that is that you are never too old, though it must be said that the number of ninety-year-olds in competition is pretty small. What they are really asking is : Is it too late? Can I still hope to perform as well as I did when I was 18?
Don't worry! The world is full of examples of what can be done; some of them you will come across in this book. The seventy-year-old weight-lifter is stronger than the average thirty-year-old, the seventy-year-old ballet dancer is more flexible than the average thirty-year-old and the fit seventy-year-old runner will outrun the majority of thirty-year-olds at any distance over a mile.The 70-year-old Canadian Ed Whitlock recently ran 10 kilometres in just over 38 minutes, which would put him in the top 10% of most races in Britain or North America.
Such people owe their achievements not to the fact that they were outstanding when they were younger but to the fact that they have continued to practise the activity they enjoy.
It's easier for those who have been famous, because society tolerates them, even celebrates them; we can recall Jean Borotra and Kitty Godfrey playing tennis into their nineties, or Gene Sarazen teeing off at Augusta in the Master's. For those who are less distinguished, though, it sometimes requires moral courage, and this book is designed to reinforce that courage.

When we are young, we feel immortal and in a sense we are, because our cells renew themselves constantly. As we get older, the rate of cell division slows down, there is a loss of elasticity and some tissues perform less efficiently (see Ch. 2). The questions we need to look at are:

How early do these changes set in?
Is there anything we can do to reverse the process?
What level of performance can we expect at a certain age?

Athletics has the advantage of being completely measurable, so we can see just what is happening.Having been a teacher for thirty years, I have seen that in our civilization, people reach their physical peak between the ages of 16 and 18, and from then on their physical condition depends on their physical activity. Former pupils who come back a year or two after leaving school are already less fit, unless they have got into active sport One of the spin-offs from the Vietnam war was that American surgeons had the opportunity of examining a lot of young corpses, and they found that most of those in the 19-21 age group already showed signs of degeneration, in the sense of increased fat storage and higher fat levels in the blood .

For those who take up regular training, it is quite different. We can look at records and see that it is possible to remain at the very highest level up to the age of 35, if not further, as long as you have the motivaton to train properly. Linford Christie and Merlene Ottey showed that this is true for the sprints. In the longer distances, we can quote the examples of Carlos Lopes winning the World cross-country title and the Olympic marathon at the age of 37 and Eamonn Coghlan running a sub-four-minute mile at the age of 40.
The message we can take from this is that it is possible to reverse most of the effects of ageing by taking the right kind of exercise.
What are the signs of ageing? By the late thirties, and sometimes as early as thirty, we can see the following:

Increasing weight
Thickening waistline
Declining strength
Poor posture
Lack of vigour
Loss of flexibility
Slower movements
Breathlessness
Lack of stamina
Thinning hair
Wrinkles

These outward signs are often accompanied by a general feeling of heaviness and malaise, sleeplessness and loss of appetite.

Almost all of these things can be reversed by exercise:

Your weight and your waistline will be brought down by burning up more calories per week and by sensible eating.
Your muscular strength will improve rapidly with training
As your abdominal and back muscles get stronger and your fat declines, your posture will improve.
The confidence and sense of well-being which come from being fit will make you more vigorous.
Flexibility can be improved by regular stretching exercises.
With less weight to carry and with increased fitness and strength, you will move faster and more easily.
Training brings a big improvement in oxygen intake. You will still get breathless when training hard, but you will be able to cope easily with ordinary life.
The increase in your powers of endurance will surprise you. Those who couldn't jog a mile can become fit enough to run a 26-mile marathon.

This still leaves us with the thinning hair and the wrinkles, but somehow, when you are fit healthy and happy about your body, they don't seem to matter as much
.
Black daps....Hi Tec Silver Flash...all sizes...get them while they're hot, they're lovely..... 8)

Lee Shaver
 
#2
Thanks matey, i'll have to take a look at that, i could certainly do with some motivation to get off my fat arrse and regain some of my old fitness.... ;)
 

Goatman

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Book Reviewer
#3
No worries D_D

( as to doing with getting off one's fat ARRSE, well couldn't we all mate !)

Had another brain-fart yesterday and bought a new pair of running shoes.....Erin Dawes comments were both vivid and withering....nice shoe though! :wink:
 
#4
Thank you.Makes me feel better - feel very old some days but keep reminding myself that most of my contempories consider walking from far end of the car park as exercise. I may not be a fast runner but I 'plod' better and faster now than I did 20 years ago so can't be doing too bad. I have given up Marathons after particularly HORRENDOUS experience in London this year - half marathons for me from now on!!!!!!
 

Goatman

ADC
Book Reviewer
#5
LadyHamilton said:
I have given up Marathons after particularly HORRENDOUS experience in London this year - half marathons for me from now on!!!!!!
Our Relationships Counsellor writes:

Dear Em,
though Horatio will be a trifle disappointed to hear that you are feeling your age, he'll be glad to know you can still go the distance when required !

as The Penguin says, waddle on friends ! :lol:


I bet your time was faster than my first London : 4hrs 58 !

Lee Shaver
 
#6
Thanks Goatman for posting 'Running over 40'. Bruce Tulloh was my chemistry teacher at school and he certainly made us run as teenagers. Cross country for miles and miles..... He used to run to school from Goring to Reading which is a fair few miles. Then again he did run right the way across America as I remember from my youth.
Certainly over 40 now and memories of those cross country runs put me off years ago. Get to the gym now and then. Your brought back some memories. Thank you.
 

Goatman

ADC
Book Reviewer
#7
maggie said:
Thanks Goatman for posting 'Running over 40'. Bruce Tulloh was my chemistry teacher at school and he certainly made us run as teenagers. Cross country for miles and miles..... He used to run to school from Goring to Reading which is a fair few miles. Then again he did run right the way across America as I remember from my youth.
Certainly over 40 now and memories of those cross country runs put me off years ago. Get to the gym now and then. Your brought back some memories. Thank you.
'S'alright......it struck a chord with me thats all ( Blimey, if this guy was your Chem boffin who on earth was the Head of PE - Kip Kano ? ).....I think we all have a tendency to say 'I'm too old for all that now'......British Heart Foundation do a series of walks in a variety of locations around UK that just about anyone can get involved in... if they have a bit of gumption and don't want to give up on Phys, just 'cos they're the wrong side of (insert whatever you deem to be appropriate age here) .

Without (honestly) meaning to blow my trumpet, I didn't do much running till I was 43. Got a Golden Bond place for KGFS - a seagoing charity -in the London Marathon . My first 10 K (Winchester 2000) was the also the first time I'd EVER run that far.....ditto 10 miler...ditto Half Marathon (Portsmouth)........all the way up to the Worthing 20 miler ( which was HORRIBLE)
...I then did the first 20 miles of London in about 3:30 ( well, okay, I was trying to stick with a nice lady dressed as a French maid - who, it turned out was running her FOURTH London), stopped for a drink or three....and pretty much walked the remaining 6 miles,grimacing.

But it was ' one of them apostrophes ', as Bob Hoskins would say
<< " I think you mean epiphany>> said Dustin, wearily.

Anyway, crossing the line was a life-affirming experience....I was unconscionably proud of that big square tacky plaque.....and although I'm not as seriously hooked as a friend who has run 25 marathons, I sort of still have a go now and then, dreaming of a sub-four hour time. ( I can give it up any time I want....no, really...)

Realistically,sensibly, pragmatically , as I get older and the knee-joints give up and the pies take over the waistline, a sub four is not a very realistic target but...well...hey .....why not keep trying ? :)

Goatman ( sadly, neither as nimble nor as fleet as yesterday)
 
#8
Maybe I'll start with the long walks first then and work up to running again. Mind is willing it's the flesh that's weak!! Bruce Tulloh just did the after school runs for those interested as his main subject was Chemistry. My dad thought it would be good for me .... ha ha. Though he was an ex Military Policeman (I think you call them monkeys). Still hasn't changed.
 

Goatman

ADC
Book Reviewer
#9
Good tips here: http://www.runnersworld.co.uk/news/article.asp?UAN=29


Going For Goals
By Steven Seaton and Bruce Tulloh


1. How to... Buy your first running shoe
With more than 150 different specialist running shoes to choose from, finding the right model can be a daunting task. Don’t worry – you can narrow the choice dramatically by following a few basic rules. Start by shopping at a specialist retail store, where informed, relevant and practical advice is part of the service. Novice runners who don’t know what they want should look for shoes that are neutral in both price (£45-£60) and design. Avoid shoes built strictly for cushioning or motion control; opt for those which combine the features of both. Weight is a good rough guide to a neutral shoe; anything that is extremely heavy (compared to other models) is probably a stability special, while one that feels featherlight is unlikely to have the cushioning and support you need. Try to find one made on a semi-curved last, another indicator of a neutral design. These basics should narrow your choice to the point where you can start thinking about the look, the fit and the feel of the shoe. Fit is crucial. If it doesn’t feel right in the shoe, look again. It should fit snug and tight around the heel but with about a thumbnail’s length of space between your big toe and the end of the shoe.

2. How to... Run for 30 minutes
Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal.

Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.
After each session walk for five minutes to cool down and stretch gently for another five minutes. Don’t worry about speed or distance, time on your feet is your only concern.

3. How to... Start running after 40
There is nothing unusual about taking up running later in life, as many of the best veteran runners have shown. The first rule is: Do no harm. If you haven’t done an active sport for more than two years your muscles will be untrained, and that includes your heart muscle. You don’t need a medical checkup unless you have had a serious illness in the last year, or have a family history of heart trouble, or are seriously overweight, but you should start out gently and be sure that you have recovered from one session before starting the next. The second rule is: Walk before you run. If you’re not used to walking or jogging much, there is a risk in putting too much strain on your joints. I suggest that you start with a four-week period of regular walking, doing one or two miles a day, four days a week, to start with, building up to a total of 12 miles per week. By the fourth week you can start putting in short stretches of jogging on the level bits, but no more than 30 seconds or 100 yards of jogging at a time.

If you are already fit enough to start straight into running, get a comfortable pair of trainers, which give you good support, and find a quiet bit of park to jog undisturbed. Start with four days a week and give yourself a fixed amount of time – 15-20 minutes for the first fortnight, then gradually extending to 30 minutes.

The third rule is: Run at a ‘talking’ speed to start with. This means that you have to go slowly. At first you will probably only run a couple of hundred yards at a stretch, then walk to get your breath back, but soon will be jogging more and walking less. Set your sights on being able to run for 30 minutes or four miles, non-stop, but give yourself as much time as you like. If you feel tired from the previous week, just stay at the same effort level until you’re used to it.

4. How to... Lose a stone
Losing weight is a simple process, if difficult to adhere to. The fat stored around your body is energy waiting to be used, but your body will not turn to it unless you can create a calorie deficit. That occurs when the energy demands on your body through daily living and exercise become greater than the energy you are putting in to it as food. To shed a stone of fat you need a calorie deficit of 49,000 calories, which may sound like a huge number but works out at little more than 500 calories a day over a three-month period.

The best way to hit such a target is through a combination of increased exercise (running is the most efficient calorie burner around) and sensible eating. A 12-stone man running at nine minutes/mile burns 500 calories in around 35 minutes. Your key fat burning session, however, is the long run, because you usually run for a long time, albeit at low intensity. Another great fat burning workout is the am/pm run. Go for a 20-30 minute run between suppertime and bedtime; then, without eating in between, go for a second run for about 45 minutes the following morning.

On the dietary side, reduce the amount of fat in your diet; drink water with every meal; don’t skip breakfast; eat more often and don’t overeat at any sitting. Starving yourself, or heavy dieting, is no way to lose weight in the long run, in fact, dramatically reducing your intake could slow your metabolism and make weight loss more difficult. More on weight loss

5. How to... Get faster
Speed, like weight loss, is a simple concept. The only way to run faster is to run faster. What that means in practice, especially for a beginner, is moving from a single-speed run to variable paced training. This is initially difficult because it requires you to push yourself harder for short periods of your run, which can be a painful experience. In time you then extend those faster periods by cutting back on the recovery time between each burst, or by running even faster during those bursts of speed. You can also try to mix a variety of speed sessions into an overall programme, from short, sharp intervals to longer repetition runs with short rest periods. Running on hills or doing fartlek sessions (long or short repeats at variable speeds) will also help you get faster.

The question of how fast you should go during these bursts of speed depends on the individual. Nevertheless, the best training effect is gained when your pulse rate is somewhere between 70 and 85 per cent of maximum. This should correspond to your threshold value, a point at which if you go any faster you start to respire anaerobically and build up an oxygen debt. In practical terms that speed should roughly correspond to your best 10 mile time. More on speedwork

6. How to... Enjoy your running
Many people start running, keep at it for a few weeks (or days!) then start to slack off. How do you live up to your good intentions? Run regularly with friends. If you are busy talking, the miles will go more quickly.

Have a regular slot in your day. If you try to squeeze running into a day that’s already overloaded, it just becomes another source of stress. The best times to run are first thing in the morning or after you get back from work.
Find nice places to run. It may be that two runs a week have to be ‘round the block’ because of lack of time, but if you can do your weekend runs and one of your mid-week runs somewhere different, it will be much more pleasant.
Join a running club. This will also answer points 1, 2 and 3 at the same time. Go to your nearest running shoe store or ring RUNNER’S WORLD. Don’t worry about not being fast enough – there is always someone slower – and if you are the slowest you will be made very welcome.
Set modest short-term goals. Aim first just to complete certain distances – two miles, 5K or 10K – regardless of speed. When you have done this, aim to improve your times at the distances which suit you best.
Variety in training. The danger is in getting into a rut and becoming a one-pace runner’. If you vary the training between track, road and parkland and vary the speed at which you run, you can easily work out a dozen different training sessions, so that you don’t repeat yourself too often. Find out about interval running, hill running, threshold runs and repetitions.
Competition. Whether you are competing against other people, or competing against yourself with other people, it is competition which makes the sport interesting, so get involved with your club and look around for interesting races – there are hundreds of them, all over the world. There are track, road and cross-country races, orienteering and fell races, everything from a sprint to the 56-mile Comrades Marathon in South Africa. Who knows where you may end up?

7. How to... Run a race
Some runners are content to stick to a training routine, but many feel the need to test their progress against other What distance should you choose? Start by choosing a distance you are confident of completing. Don’t enter a 10K race unless you have run at least as far as that on one of your training runs. Don’t worry about your speed – there are people of every speed in races. There is no harm in running shorter distances to start with – a 2-mile fun run, for example, just to get the feel of racing as opposed to training.

For your first race, rest the day before, and make sure that you have shoes and running gear that you feel good in. Give yourself at least 10 minutes of easy jogging and loosening up before you start, and walk for a few minutes afterwards.

To train for a particular race – say, your local 10K – don’t try and run the whole distance fast in training. Train over distances between three and eight miles – long, slow runs for endurance, and short, fast runs for speed. Once a week, do an ‘interval’ session, running two minutes fast, then jogging slowly for two minutes, and repeating this five times. More on racing

8. How to... Decide when to run your first marathon
There is a point in every runner’s life when they start thinking about the marathon. Some merely dismiss it as a ridiculous but for many it remains the ultimate endurance challenge, something that will mark you indelibly as a person and a runner. When you decide to run your first marathon, if at all, is of course a personal decision that varies with the individual. But it is not something to rush into without forethought. While a number of people take up running merely to meet the challenge of the marathon a better long term plan is to build slowly and integrate running into your lifestyle before taking on the pressures of training for 26 miles. There are no hard and fast rules about how many races, or how much training you should do before taking on a debut marathon. Nevertheless it is unwise to go from nothing to the marathon in less than six months, just as it would be foolhardy to make the marathon your first road race. Don’t ever believe you have to do a marathon, you are not any less of a runner for foregoing the pain and pleasure of 26.2 miles.

9. How to... Avoid injury for a year
Scientific studies have shown that around 65 per cent of runners are injured during an average year. The good news is that you can prevent most of these injuries by training sensibly and using a little common sense and fore thought. Build up your training programme gradually and incrementally and be realistic about the goals you set yourself. Mix the intensity of the sessions and ensure that you integrate rest days into your programme, no matter how motivated you are to improve. Ensure also that warming up, stretching and cooling down become second nature. You could even adopt a programme of self-massage for the muscles of the legs, lower back and hips immediately after running.

Shoes are a common cause of injury, either from buying the wrong model in the first place or using a shoe beyond its effective life. Simple things like buying a big enough shoe can prevent a host of toe and foot problems brought on by an ill-fitting model. Even with a shoe that you are happy with pay, close attention to the wear on your shoes, particularly in the midsole, the key protective element of the shoe.

You don’t have to be obsessional about it, but you should be aware of symptoms within yourself that are harbingers of illness or injury. Don’t ignore lower limb pain which is another of the body’s warning systems and don’t be afraid to seek medical help for what seem like a minor problem.

Finally, buy a heart rate monitor, which is a good way of controlling your training programme and tailoring it to your individual needs. It will also tell you when it’s time to cut back and when you are over-doing things.

10. How to... Keep running forever
One of the complaints often levelled at running is that it’s boring. If all you ever do is 20 minutes on a treadmill three times a week at your local gym, it’s hard to argue with that assessment. In such a situation, just as if you are running the same training routes and races year after year, it’s easy to lose interest in running. Running has to be more than a habit – it should be fun. If it isn’t, then maybe it’s time to shift your focus, away from short, fast runs, for example, to long, slow ones, or from the marathon to the mile, or from road running to trail running. Anything that breaks you out of a rut will help you stick with the sport and enjoy its benefits Running and your response to it are not static items; they change, and so should your running. Most long-term runners go through cycles. In some you run for health, in others you are doing it to compete, for social interaction or for the simple joy of the sport. Try to start each year by rethinking your goals, decide what you want to achieve from your running and set yourself targets. This don’t have to be competitive targets, in fact, avoiding competition and simply enjoying running for running’s sake can revitalise your whole attitude. Don’t be afraid to take a break from running. If you don’t feel like running on some days, don’t get neurotic about it – do something else, or just rest.
Lee Shaver
 

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