Hi Ghost,
Lots of questions ! I'll try to answer as best I can
1. You say that you like to maintain "at least two quality sessions per week" - and it would be interesting for us to learn what those quality sessions consist of? Also, many older runners get injured when training on the track - do you find this happens with you too, or do you still do some track training?
A. I always used to do 3 sessions per week but since recovering from my foot surgery have only built up to two. I am now starting to put an occasional third session back into the schedule (incidentally, when talking about the training "I" should always be read as "we", because Michele works out the schedules and sets the sessions, although we obviously consult each other during that process). Typically, I will do one session built around intervals with short recoveries and one session built around a 'tempo' type pace. The intervals will vary from 1 min up to 10 mins and the tempos from 15 mins up to 50 or 60. Sometimes the tempo will be replaced by a variable pace run, whereby we will run 5 mins hard/5mins not quite so hard for a set time interval. I rarely do anything with long recoveries. You saw a typical interval session in one of my earlier posts. Here's another example: tomorrow, we are doing a mixed 'tempo' and 'interval' session consisting of 2x(15 mins tempo/1 min jog/5 mins hard/30 secs jog/5 mins hard/1 min jog) - total of 50 mins of hard running. We finish off most sessions with 5x 1 min/45 secs jog, to try to get the legs turning over fast, whilst tired.
I used to do a weekly track session, with Alan Storey's squad, but post-surgery, haven't got back into track workouts. No particular reason for that, other than convenience. We have been talking about getting back on the track later this year, just to get a reality check on pace.
2. Are there any key sessions (such as four times one mile on the track, or 8 times 400) which tell you what kind of shape you are in? And also, how much have you slowed over the years over different distances?
A. Not really any key sessions. It's more an inner knowledge that I am running well or not. I haven't really logged how much I have slowed, but it is obviously a significant amount. Whereas I could formerly cruise through sub-5 minute miles or sub-3 minutes kms for my long workouts, I doubt I could run even 1 mile or km at that pace right now !
3. Do you play any other sports or cross train?
A. No.
4. Why have standards (in general) dropped in Britain....
A. Big question. When I ran my best marathon (2.16.34 in London, 1984), there were 10 other British runners ahead of me in that one race. At the end of the year I was ranked 30th in the country on times. In several years during the past decade that time would have ranked me in the top three and got me a place on a major championship team. When I was running my best, I was based in NE England, where the standard of running was high. If I finished in the top 10 in a local 10km, I thought I had run a good race (I remember running 30.00 once, on a fairly hilly course and finishing 10th). My training group consisted of mostly "good club runners" who were not household names, except for Mike McCleod and Ray Smedley. We all lived within 10-15 miles of Gateshead stadium and almost all were locally born/raised. Yet we had something like 10 or 12 individuals under 2.20 for a marathon in a 2 to 3 year period. There haven't been that many in the whole UK in most recent years.
I don't think there is any one answer, but a whole series of factors. The gene pool hasn't changed at all, but attitudes and lifestyles most certainly have. There are far more opportunities and available activities now than there were, even 20 years ago. Let's face it, running is a hard choice and you really have to want to do it. I also think that Thatcherisnm had an effect. All those school playing fields that were sold off meant that a lot of kids were not exposed to the amount of outdoor activities that I was. I also think that parents are much more defensive now, than they were, because of the way society has been going. When I was young I was out on the streets all the time, running around, playing games etc. I was training as a runner, without realising it.
So, I think we have a situation where a significant proportion of the running talent (which certainly still exists) is not finding it's outlet in our sport.
5. Do you think Britain is becoming a nation like the U.S with a lot of 'armchair' sport viewers, and as a consequence lowere standard overall....with an emphasis on jogging for fitness, rather than competitive running. Yet when I was running in the late 70's for H.W. I always worked fulltime and never ran more than 50-60 a week, and often less...?
A. To some extent, yes, but as I said above, there are so many other activities available these days. Unfortunately, some of them involve almost zero physical activity and I think this is going to cause big problems for people down the line. Having said that, I applaud anyone who gets out there doing something, whether it's competitive or not. I would never deride 'joggers' nor anyone who is doing some kind of exercise, but always try to give them some encouragement.
6. How long do you think you will keep on running, Dave, and competing (the two are different)?
A. Another big question. There are two components to it. How long will my body stand up physically to the stress of training, and how long will my mind stand up to the stress of racing ? I hope the answer to both questions is: until they carry me away. Obviously, I compete because I enjoy it and I train to compete. The day that I stop enjoying it is the day that I stop competing and I think (and hope) that day is a long way off. But I don't think that I will ever stop running for myself, unless forced to do so for physical reasons.
7. What do you think about Ed.Whitlock, the 75 year old British/Canadian, who ran 2:54 for the marathon at the age of 74 last year? Do you think he is a freak of nature, or that more old people are capable of running faster than they think?
A. He is fantastic and an inspiration. But no, I don't think he is a freak of nature. Until recent decades, most sport people retired before the age of 40. Now, especially in running, more and more people are staying in the sport. I see master's running just getting better and better and I'm sure we will see many more Ed (and Edwina) Whitlock's down the line..
8. Are you interested in American Pro sports (football, basketball, baseball) or do you think they are overrated and over hyped?
A. Do I want to give an honest answer on a message board like this ...? Ok, maybe I do. Yes, they are over hyped. You can't have a "World Series" to which the rest of the world are not invited. Having said that, when the world series is on, I will watch a bit of it, but otherwise, baseball is not for me. I like basketball and was in my high school team for a while. I also don't mind "football" (although a bit of a misnomer, in my opinion). My biggest gripe about all of these is the amount of stoppage time and commercial breaks...
9. Lastly, it would be fascinating to read about how you organize your day around running, and your rest and meal patterns
A. I work from roughly 7-7.15 am to 4.30pm and it's a 20-minute drive each way. because of the summer weather, I have to get my main run in early and it's easier to just keep the same routine going, so I run early in winter also. Typically, I'm up at 4am and running at 4.30. My shorter second run is done straight after work. Meal-wise, I have a substantial breakfast and evening meal and not very much in between.
That's it ! Hope this helps....
Dave