About 6 years ago when I was 48, I would run hills and be hurting pretty bad with a peak HR of 168. I thought "Man, I am getting old." But then I did a winter experiment doing pool running, that is running on the bottom of a pool with shoes in mid-chest deep water. After 3 months of building up to 2-1/2 to 3 hour pool runs (and nearly losing my mind), I began introducing more and more running. When I ran my first road 5K my HR was 190 by half-way, and soon up to 200. I felt GREAT! All I wanted to do was step on the gas more. And my race times dropped and dropped. Now I understood what it meant to patiently build my aerobic engine. A few months later, in early autumn, I hit a peak HR of 216 in a race. I am 54 now, and the past few years I have had the same experience (but doing my aerobic base building mostly on hilly, soft trails) that when I really lay it down in a race I can hit around 212. I am a 1-mile/5,000m specialist, but have done runs up to 50 miles. After such an effort, even though the average pace was only 10:30/mile, my resting HR would remain around 60bpm for about 3 weeks. It has been in the 40bpm range since I was about 15 years old. So I repeated the easy base building, this time with ultrarunner friends doing easy 2-3 hour runs at 12-15 min/mile, just easy running/hiking over hilly trails. Happily, my heart recovered and returned to 40bpm. I patiently rebuilt my aerobic base over 5 months in the autumn-winter period, and had a great spring racing season. I concluded from this that our hearts need a break from even moderate training, and from all racing, and that heart health can be improved by gentle, low-aerobic training. During this learning time, events in the running world occurred such as Ryan Shay's death in the US Olympic marathon trial (and the autopsy finding that he had a scarred heart), and Micah True's (Caballo Blanco) death (and also finding a scarred heart). The past two years I had great autumn-winter aerobic base building periods, and just kept getting faster (over 90% age-graded for the mile and 5,000m). But in 2013 I extended my racing with races here and there as part of a club championship series. Winning my age-group against stiff competition in that year-long series as well as running a fall marathon left me stopping at the 3-mile mark in a 5-mile race and dry heaving for 45 seconds. Finished the race and clinched the series, but after that year and the marathon I was done. I won't do that again! Now, once again I am doing very easy aerobic base building and seeing great results. But this time my races will be few and far between. I think I have learned something valuable about respecting my body and coaxing satisfying performances from it.