Peter Hallop and Robin Sareris Hallop are pictured here atg the Mackinac Island 8 m,ile Run. Photo by Art McCafferty.

Whenever a group of older competitive runners gets together, the conversation seems to eventually turn to frustrations of slowing down. It's heard at post-race award ceremonies (while we nurse our egos at having been beaten by younger runners), at running parties after a brew or two, and even at national running conferences. When I raised the issue at the 2001 Road Runners Club of America Convention in Albuquerque, I was surprised by the attention it drew and at how little scientific data existed regarding how and when serious competitors slow down. This despite a panel of sports physiologists and physicians who themselves were masters runners. There is much anecdotal support for the notion we slow with age: not in linear fashion, but, more often, in sudden steps. Once-attainable goals become, almost overnight, out of reach. Most of us know that, after a certain age, we lose muscle mass, ability to elevate our heart rate with work, and our VO2 max declines. Eventually we struggle with the realization our PRs are behind us, and refocus energy on new running goals instead. I've asked some of our state's top masters how they've adapted their training and attitudes to weather the inevitable encounters with "Father Time."

Advice on Training Without doubt or exception, these runners identify rest as a key to staying fit and healthy. Most who ran seven days a week in their younger days, now train five or six days a week; two-a-days are rare. Some, such as Laurie Decker and Don Richmond, find running fewer days not a problem if the quality of those remaining days' runs is high. Want to feel good on race day? Get enough sleep. "A nap can do wonders the day before a race," Laurie says. Some runners reduce the frequency and intensity of their speed work. My husband, Peter Hallop, does only longer road repeats (nothing on the track) at slower-than-5K race pace. Bob Cross puts it another way: "I've finally convinced myself that I'm not going to set any more PRs, so I may as well ease up on speed work." World-class master's triathlete and runner Karen McKeachie tries to duplicate the intensity of past workouts, but needs more rest between such efforts. Don't compare past times and mileages with your present ones. Those who play "numbers games" risk frustration and sometimes compensate by making poor training judgments. Pay attention to what your body says right now.

World-class master's triathlete and runner Karen McKeachie tries to duplicate the intensity of past workouts, but needs more time between such efforts. Photo by David Meyer.

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Every little bit helps to maintain performance. Most serious masters are concerned about nutrition, maintaining their ideal weight, and taking vitamins regularly. Doug Goodhue suggests eating foods that are easily digested. Many runners, myself included, try to focus on additional protein and iron-rich foods. Avoid "junk food" as your calorie needs decrease. Paying attention to early aches and pains - eg. icing a sore foot right away, taking time off if something nagging won't go away, using anti- inflammatories (in moderation and with intelligence) - is essential. It takes older runners longer to regain their performance levels after layoffs, so take preventive steps when possible. Weight training combats the loss of muscle mass that typically comes with aging. Most older runners I spoke with do strength exercises at least three times per week. Many of these seasoned runners talk about spending more time stretching, taking up yoga, and doing cross training. Peter and I bought a spinning bike that we ride a few times a week - it keeps us from getting stale and gives us extra aerobic training without stressing our legs the way running each day would do.

Jim Forshee is an example of the competitive age-group spirit. Photo by Carter Sherline, Frog Prince Studios.

Changing Your Attitude

Some masters set new goals for themselves, enjoy themselves more and choose races for different reasons. Avoiding burnout is important. Long-time runners sometimes suffer from loss of enthusiasm, while those who have started late are still excited about the sport. "Old-timers" can take a lesson from these newcomers by not comparing present times with ones run in days gone by. Measuring your performance by age-group standards can help keep matters in perspective. Doug Kurtis describes a feeling that many share: our competitive nature is still there, even if we are further back in the pack. "I haven't given up competing," Doug says. "I have moments when I wish I were still a frontrunner. Going head-to-head a little farther back is still something I enjoy." Michigan's Jim Forshee and Jerry Johncock are examples of the competitive age-group spirit. Both are going strong into their mid-70s and beyond. It takes more than a competitive spirit to do well over the long haul. Mental freshness is also a key to success in races. Laurie Decker keeps a notebook of motivational quotes. One of her favorites: "The human body can do so much, then the heart and spirit must take over." Some runners take a light-hearted approach to aging. Bob Cross suggests, "Entering races in places you've always wanted to visit helps keep your enthusiasm up. If you're going to spend money to travel, you want to run the best you can. Masters, who have more disposable income than most younger runners, can afford to sport new running fashions and look great, even if they aren't as fast as before." Older runners often enjoy giving back to the sport. Doug Kurtis shares the following: "Seeing my times slow with age was disheartening. I was able to compensate for a while by finding good training partners and simply training harder. Eventually the choice was no longer mine to make. "When I couldn't compete at an international level any longer," Doug goes on, "I knew it was time to pursue other interests I had in the running world. Setting age-group records is not a goal of mine. I would rather give my time to helping other people run well." Many of Michigan's top masters talk about giving more time to others. Peter Hallop coaches nearly 75 Ann Arbor Track Club members at Tuesday-night workouts. Bill Stewart spends untold hours coaching individuals. Kathleen Gina and Carolin Dick have taken on women's training programs, race directing and positions on sundry boards. I would not have had time for my present role as our state's RRCA representative when I was running and competing more seriously. It feels great to give something back to a sport that has given us so much joy . Two of my favorite pieces of advice come from two Dougs - Goodhue and Kurtis. ""When I'm beginning to feel my 60 years," Goodhue says, "I start to hum an old song by Sinatra: 'Fairy tales (PRs) can come true, it can happen to you, if you're young at heart.'" "I love getting outside for a run every day, looking at great scenery, saying hi to people and staying in shape," says Kurtis. "Being positive about life and running is easy because I have so much to feel blessed about." Well said.

Robin Sarris Hallop, Michigan Masters Runner of the Year in 1998 and Female Runner of the Year in 1999, faces frustrations of aging too. "After struggling all spring with really slow times," she confesses, "I did a re-evaluation of my training (as I did when I ran my masters PRs five years ago). I'm glad to say something's working." Evidently. On May 4, Robin won the RRCA National Masters Championship 10K in Norfolk, Va., running a 39:43.