We all run for different reasons, including losing weight, improving our health, making new friends, or competition. I run for all these reasons. As a senior runner (68 years old), one of my motivators is a hope to delay the onset of dementia which is common in my father’s side of my family. I also enjoy the excitement and competition of races.
As we get older, we inevitably slow down. When I do training runs with my old high school buddies up north, we mostly jog. They’ve had more health issues than I have, and although they are still mobile, they don’t have much speed left. For most “serious runners”, getting faster means running and competing with faster people. One of the reasons I enjoy running with younger people when I’m in Florida is that they motivate me to run faster.
John in one of his 27 podium finishes (Photo courtesy of John Mounteer)
Winter in South Florida is a runner paradise, especially compared to the cold, snow and ice in upstate NY where we live in the summers. The humidity is a factor to deal with, but it beats frostbite. The number of fall and winter races here, is extraordinary. Every weekend we have a choice of multiple races at all distances within an hour’s drive. We can choose from very competitive, fast, large races with thousands of participants and thousands of dollars in prize money for the top finishers, to a local Fun Run and Walk. There are benefits to both types of events.
Large competitive races have the benefit of letting you know how you measure up against other serious runners your age. This can have two effects: motivation to train harder or despair that you’ll never get a spot on the podium. You may have to face the fact that you are a small fish in a big sea. I am a small fish. I was never fast. Even in my high school. cross country team, where the first 5 runners count, I was lucky to place 4th or 5th, way behind the fast guys. My “age percentage” (my finish time compared to other runners of my age and sex) is around 60-66%. That means that at least a third of runners my age, are faster than me, and some are much faster.
In comparison, smaller races allow you to be a big fish in a small sea. Some small races still give medals in each five-year age group, although ten-year groups have become more common. The competition does thin out as you move up the age groups. I’ve run in races where almost everyone who showed up and ran was a winner! It feels good to get a place medal even knowing that you’re not the fastest runner in the area, but you were the fastest in that race that day.
You must do some searching to find the local, smaller races. Since we moved to Florida, I’ve run in dozens of small races, so I’m a lot of email lists and get notices for many of them. So can you by searching your local listings online.
John and Coach Adolfo after the 2022 Tamarac Turkey Trot, in Tamarac, Florida
I’ve been running mostly 5k and some 10k races in Florida for about 10 years, and in that time, by cherry picking small races I’ve gotten 27 age group awards – ten 1st place, nine 2nd place, and eight 3rd places. And, in really small races I have a 2nd and a 3rd overall. That’s crazy fun!
I’ve had great luck by searching for a couple of key phrases, “1st Annual” and “fun run”. Another thing to consider is what other competitive races are occurring on the same weekend. It’s likely that the fast runners will be there and won’t rain on your parade.
Some might think that “cherry picking” races is a form of cheating, and maybe it is, but winning medals helps motivate me to keep training. My method also works better in the younger and older age groups where there is less competition to begin with. I don’t recommend that anyone does just easy races. I find that it still important to do the competitive races so that I don’t become complacent, but the feeling of standing on the podium is addicting.
Final words: Pay attention to your body and don’t overdo it while you’re young. I’ve had some injuries, but not as many or as bad as some of my contemporaries who ignored pain and did permanent damage. The secret to being competitive in older age group running is just to make it to next age group. Thanks to all my South Florida running family for keeping me going!
*John Mounteer is a runner who splits time between Upper State New York and Broward County, South Florida. While in Florida, he runs with Hollywood Run Club, Runner’s Depot Run Club and No-Club Runners. He is also a good friend.
The following is a post I recently read in LinkedIn, from the pen of Coach Nick Bonnedahl. It is short, to the point, and it touches on an issue that affects so many runners. It mirrors the way I think about coaching certain athletes, but Coach Bonnedahl, beat me to it and wrote it first.
Blog post reposted by persmission of Coach Nick Bonnedahl
What he states in the post affects so many runners just looking for a quick solution to their athletic problems. It reflects the reality of those who complain the coach is not doing his job because they are not progressing. It echoes the mindset of those who can’t reach their goals, so it must be somebody else’s fault.
With the author’s permission, I am reproducing his post here.
I do not want to coach you if…
You are looking for a quick-fix.
You like to cut corners and look for a magical pill.
You are unprepared to put down some work and ready to go for it.
You are not ready to invest in yourself emotionally.
You are not doing it for yourself but for someone else.
You come with excuses, not turning up.
You blame others or events instead of the real reason (YOU).
You are not honest with yourself.
But, if you are someone that wants to get the result and work for it, ready to change habits and routines, prepared to invest in yourself to feel better, younger, and happier. If you want to get into/back to running, want to lose some weight, getting motivated, inspired, having accountability, getting coached in a fun way, physically and mentally for long-term results and changes, drop me a message to see if you are a fit.
Nick Bonnedahl is a qualified running coach, ultra-running coach, personal trainer and weight loss specialist based in Thailand.
This is Marci’s second contribution to the Foultips.run blog. She wrote “The Journey of the Fat Runner” back on March 30th, which is by far, the most read post in the history of this blog.
“It’s not a workout if it’s not at least 3 miles.”
“I have to hit the gym for an hour, at least.”
“I run every single day.”
“If I don’t work out for 30 minutes, it doesn’t count.”
I’m guilty of thinking and doing all these things in the past. How about you?
10,000 steps a day is an arbitrary number set by a marketing ocmpany (Photo: Blue Bird, Pexels.com)
Did you know that 10,000 steps is an arbitrary number picked by a marketing company, not by science? 4,500 steps per day is the number found to make a difference in overall health, and the benefit doesn’t increase much, the higher your step count.
American lives are busy. Our culture doesn’t value rest, so we are constantly driven to be productive. We keep our kids in every activity imaginable, we work full time, we are expected to have clean houses and manicured yards, cook “healthy” meals, and, oh! don’t forget self-care! Not to mention, our bodies are held to a physical ideal that most people will never match, no matter how much time we spend in a gym. But we must look like we’re trying, so we add in working out regularly to the list of other productive things we must do each day.
No wonder we’re all exhausted.
As a running coach, there are two questions I get more than any others. One is, “How do I get rid of shin splints?” (not covered in this post). The other is, “How do I stay motivated?”
And it’s no wonder that people feel the need to ask that question, because our lives are so full and so busy that fitting one more hour-long workout into our days can sometimes seem like a herculean task. We forget all the other things we’ve been motivated to do all day and feel worthless and exhausted at the end of the day because that workout just didn’t fit into all of it.
Have you ever considered doing… less?
Fitness isn’t a look, it’s a lifestyle. It’s movement, which our bodies are designed to do naturally. And if you’re one of those people who never has a problem with motivation and gets to the gym or hits the road every day, like clockwork, and never feels a lag in your desire to do so, great! But I’d be willing to bet that something else in that list of societal expectations will suffer sooner or later. Because our bodies need rest, and our societal expectations are waaay too high.
There are a few things I would suggest to help change that.
If you find yourself constantly saying: “The workout doesn’t count if it isn’t ___.” But then you also find yourself skipping workouts because you can’t fit another ___ timeslot into your day, you might consider changing your outlook on fitness. Our bodies are designed to move, but that movement doesn’t have to be in prescribed timeslots or for continuous periods. Fitness should be a lifestyle, which means movement every day WITHIN our days, as a part of our days, naturally.
You can always fit in movement into your office hours if you plan it properly (Photo: Andrea Piacquadio, Pexels.com)
Small bites work. Doing a mobility exercise for two minutes after sitting at your desk for an hour has measurable benefits. Keep a list of easy exercises beside your computer and take 2-5 minute breaks throughout your workday, and you’ll have completed a 30 minute workout by the time you go home. You will feel better in your mind and body, plus you’ll have freed up a 30-minute period to cuddle and read a story with your kiddo.
Other things like taking the stairs instead of the elevator, or parking further back in the lot help, as well. Setting a reminder on your phone or watch is helpful. Taking a walk or run on your lunch break can be beneficial, but please, don’t skip the meal if your body is hungry (looking into intuitive eating would be a good thing, too).
All these things help to take motivation out of the equation, because the movement becomes a habit, not a requirement. Even running can be done like this (unless you’re training for longer distances, then please follow your coach’s plan). A 5-minute run is better than no run. And you may find that you feel just as good after a quick loop around the block in the middle of the day as you would after an hour-long run after a busy day.
What I’m saying is, be gentle with yourself. Take small bites. Of life, of fitness, of society’s expectations. Start small. You may find that it leads to larger things, but if it doesn’t, that’s perfectly okay, too. We all have our responsibilities – do what you can to fit fitness into your life in a comfortable way. It should never hurt, and you should always feel good about it at the end of the day.
*Maci is a RRCA Certified running coach, who runs “The Fat Athlete” website. If you want more information on her groups, you can request it by emailing coach.thefatathlete@gmail.com; or you can follow her in Instagram @The_Fat_Athlete.
Note from the Editor: I am subscribed to the “Running and Schmidt” blog by Coach Shelby. A few weeks ago she wrote a funny post. It was funny only because it was real, and somehow reflected the true nature of every morning runner out there. Every runner will be able to find a little bit of him/herself in these random thoughts. I am publishing her post with her permission.
Feel free to contribute with your own thoughts in the comments section. Enjoy!
There are countless tihngs that go through the mind of morning runners. Some, funnier than others (Picture by libreshot.com)
If you wake up at ungodly hours to run countless miles, you can safely fall into the category of \”crazy morning runner\”. You know them, you see them, you are them: we are the ones with headlights, neon vests, half opened eye lids and enough coffee in us to fuel a small rocket.
Most of us don\’t run with headphones at that time of the morning, for safety, so we have A LOT of time to think. Have you ever run more than three miles without headphones? I don’t love it. It allows me to have WAY too much time to think and my mind is like black hole with no end in sight.
While my endless thoughts just won’t stop, every once in a while, I come up with some gems that I can’t help but share.
So, with that being said, I present you:
Internal Morning Running Thoughts
WHY am I up this early!?!?
When does the time change for it to be brighter earlier? (Then repeats “spring forward fall back” and try to do math at 5am to what time it would actually be).
Passing the same house you did earlier but now they have lights on: “Ohhhh look who’s awake now.”
Seeing someone’s garbage/recycle full to the top: “Damn! did someone have a party?”
When you see another runner like you crazy enough to give up sleep: “Did we just become best friends?”
Seeing a dark object that I can’t fully make out: “Is that a human/dog/ wild animal.”
When a car seems to be slowly coasting along past every house: “What is that car doing? I’m gonna break out my ninja moves—watch out!!!!! Oh it’s just paper delivery l, carry on.”
Literally, every time I bump my pepper spray against myself: “Please don’t let me pepper spray myself.”
Passing houses with lights on: “Doesn’t anyone sleep around here!?!”
When there is a mound of tree clippings taking up half the sidewalk or road: “Do they have any trees left?!?”
When anyone comes around a corner, otherwise of the street or basically into existence remotely near me: “Stay awayyyy!”
I know I can’t be the only one to have these thoughts and I’m sure that everyone has their own!
What are some of the thoughts you have?
*Shelby Schmidt is a running coach certified by RRCA. You can follow her in Instagram at @runningschmidt, and read her blog at https://www.runningandschmidt.com/
Editor’s Note: This is a posting from Mr. Reed in our RCAA Coaches Group. I requested, and obtained, his permission to repost it here. I believe it shows the power of remaining constant and relentlessly moving forward towards your lifetime goals and its compounding results.
Life-Long Goal Setting: Maintaining a three miles per day in average.
The Great Wall Marathon, China (Photo courtesy of Anthony Reed)
Many runners focus on various goals, such as running 100 miles per month. Today (6/6/21), during a 15-mile run, I finally logged over 47,000 miles over 42 years.
In 1976, I set a lifetime goal to average three miles of running per day as a way of avoiding insulin. My primary goal was to run about 90 miles/month and the secondary goal was at least 100 miles per month. Also, I only wanted to run only three or four days per week. I’m a very firm believer in “everything in moderation”.
I was diagnosed as pre-diabetic in 1963 and was told that I’d be on insulin by the 1970’s. I started running as a way to avoid this prediction. In the mid-1970’s, a co-worker lost his sight due to glaucoma, had his foot and leg amputated, and died to complications from diabetes. I don’t believe he was more than 50 years old. I was scared to death.
I’ve maintained a handwritten running journal since 1979. The detailed, monthly data is summarized in an Excel workbook. Here’s a brief analysis of 509 months of running.
RUNNING DATA
– Averaged 3.03 miles/day over 509 months.
Antarctica Marathon (Photo courtesy of Anthony Reed)
– Ran 5,359 days (34.6%) out of a possible 15,496 days. As a father and husband, I wanted to keep running simple, fun, flexible, and injury-free. Thus, I felt that running everyday would put undue pressure on me. So, I opted to run only 3 or 4 days a week.
– I was not perfect. I failed to reach my primary monthly goal 40% of the time, including 29 months of not running a single mile. However, I never lost sight of my goal AND my reason for achieving it. I wanted to live past 50, keep my eyesight, not have any limbs amputated, and not be on insulin. The money saved from paying for insulin was used to travel around the world and finish marathons on seven continents (completed in 2007) and fifty States (completed in 2013).
– Longest streak of reaching at least 100 miles per month was 21 months; from June 1985 through February 1987. Averaged 148.7 miles/month.
– Longest streak of not reaching primary goal was 29 months; from August 1990 through December 1992. Averaged 60.74 miles/month.
– Maximum miles in one month: 200.13 in January 1986 over 17 days of running.
RACING DATA
– Fastest races: Marathon – 3:36:45 (1984); 20-Miler – 2:35:54 (1987); Half marathon – 1:34:11 (1985); 10K – 41:31 (1983) [BTW – These PB’s were run while weighing about 195 pounds at six feet tall, which wasn’t easy.]
– Completed 226 races between 1979 and 2018 (averaged 5.3 races/year).
– Averaged 2.3 marathons/year between 1982 and 2000. Only one marathon (Chicago) of my first 42 marathons was outside of Texas, which included 15 Cowtown Marathons (Ft. Worth) and 15 Dallas Marathons (formerly White Rock). You have an entire lifetime to run marathons, so take it easy on the racing, especially if you\’re just beginning.
– Completed 131 marathons between 1982 and 2018 (averaged 3.5 marathons/year).
– Longest monthly streak: 15 marathons between February 2012 and January 2013.
By keeping focused on a lifetime AVERAGE, it took the stress off everyday living and goal setting. Next month, I’ll turn 66 and am still not on insulin.
* Anthony Reed is the National Black Marathoners Association Co-Founder & Executive Director. He is the author of the book “From the Road Race to the Rat Race” which was published in September 2020.
The National Black Marathoners’ Association (NBMA) is the country\’s oldest and largest, not-for-profit organization of Black American distance runners. It is open to everyone, regardless of athletic ability or previous marathon experience. Objectives are to: · Encourage Black Americans and others to pursue a healthy lifestyle through long distance running and walking. · Serve as a vehicle for Black American distance runners across the nation to meet in mass at a single marathon. · Recognize the accomplishments of Black American distance runners. · Provide scholarships to deserving high school boy and girl distance runners.
For more information about the National Black Marathoner’s Association, you can click here.
EDITOR’S NOTE: Patrick is a 66-year-old runner who participates in both of my running groups in the Fort Lauderdale area. Last year he decided to extend his running into an everyday activity, putting together a streak that now covers 365 days and counting. What follows, below, is his own account of his start in the sport and how he became a streaker. As someone who has ran hundreds of miles with him, I can attest on how much he has improved during this last year, proving that a well-managed life can allow for this type of endeavors.
Hello from a fellow runner who has not missed one day of running in the last 365 days. My name is Patrick O\’Dea and South Florida has been my home since 1979. I grew up in Ireland and graduated from college there. I followed my brother Stephen to Miami, and I am still here. Why? You can only handle so much wind and rain in one lifetime. Ireland may have 40 shades of green according to Johnny Cash, but it takes lots of rain to keep it that way.
Back in November 2020, Patrick, Nohra and Ted (all in the red singlets) ran the Virtual Marine Corps Marathon during a Hurricane Watch.
I came in search of sunshine and adventure and I\’m glad I did. I spent most of the last 40+ years as an educator, especially at St. Thomas Aquinas High School, here in Fort Lauderdale.
Now I am enjoying a slower pace, learning a little Spanish and Irish, serving on my condo board, and on the board of two Irish cultural organizations. I volunteer at St. Sebastian Church and I just finished a Leadership program with the City of Fort Lauderdale. I also run every single day.
I got seriously involved in running about eight years ago. Three factors got me going:
1 – My friend and school colleague Orestes, needed runners for a faculty team for the Mercedes Benz Corporate Run. 2 – Orange Theory just opened a gym in my backyard. 3 – New Year\’s resolution.
All three kicked in at the same time, and I am still running.
What has kept me going is the wonderful community of runners that I am privileged to be a part of four times a week. Every Tuesday and Thursday, we meet at Runners Depot, our local running store, for a 5-mile run, or we run bridge-repeats over the 17 Street Causeway Bridge, “our local hill” in a flat area. On Saturdays and Sundays, we meet at our favorite Colombian bakery and we run the Hollywood Broadwalk. I have also run with several local groups, which motivates me to run faster.
So far, I have finished 3 marathons including the Marine Corps virtual last year with Norha and Ted, during a Hurricane Watch, no less. Yes, we are crazy! I also ran the Marabana, with Orestes and a handful of buddies, during a torrential downpour in La Habana, Cuba. Maybe the rain is following me from Ireland. Both are memorable events in my running career. I would love to run the real Marine Corps Marathon, one day. It’s a cool way to see a great city.
Patrick with his 2020 1K Medal at his favorite Saturday Morning post-run breakfast joint.
I have met my 365 goal, already but I want to achieve 1,000 miles this year ASAP. I am amazed by runners who have already done it in 2 or 3 months! Unbelievable!
What really keeps me running every day is my local running family, where we are there for each other in good times and bad. I appreciate their support and encouragement and I am blessed to be part of an amazing group of people who talk the talk and walk the walk. That is what gets me up before dawn every Saturday and Sunday.
During my 365-day streak, I felt a great sense of accomplishment, and I am proud of my achievement. I never felt like quitting as I had come too far to throw in the towel. Even now, I run every day and want to continue as long as I feel good. I am blessed that I have no pains and aches as I run to keep up with my younger friends. I have no special diet and I take a handful of vitamins every day. My advice to aspiring runners: Just do it! Lace up your sneakers, put one foot in front of the other and let’s go! See you on the asphalt.
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