Long-time runner and staleness, weight

Question
QUESTION: Dear John, I'm 52 and have been running for over 25 years (five or six days a week. The only breaks in running I've had is when I've backpacked three or four times a year). I'm 5'7 and weigh about 145. I've been a size 8 for many years (on the lower end in my 30s when I weighed about 130; upper end now). I run 4 miles daily (maybe 5). In my late 20s-30s, I raced half-marathons and 10Ks and ran an average of 5-6 miles a day. I feel I should up my mileage but most days I feel like 4 is enough and my legs feel more tired than they used to. Should I get in a long run on one weekend day? I sometimes do speed work on the track--1/4 mile fast, one slow. That helps. My fast run is now an 8 and half minute mile, though I usually run 10-11 minute mile. I know that I could drop weight if I increase distance but wondered if long-time runners have difficulty with this since they've been pounding the roads for so many years? Is malaise common among long-time runners? I've never been seriously injured. Thanks in advance for any advice.

ANSWER: Hi Lois
You have left out or forgot...What is your primary reason for doing what your doing and your short and long term focus?Your heart,musculature,skeleton system doesn't care.You are doing fine with the miles your running to stay healthy and enjoy life.The reason for the malaise is your goals and focus are not clearly defined compared to years ago.Do you remember how excited you were when you first started out and all the fun preparations for the different races.Running goals are always changing as the years move on and we change our prioritys.You don't have a a problem other than getting real clear on what is your focus short term and what will get the juices flowing again.The physical part of running is a very simple process, which is overload the musculature...Feed it with great nutrition...Then give it proper rest based on the overload,and then repeat the process.I call this the OFR principal..Overload,feed,rest.It is the same for recreation running or elite runners.Whether your running 130 miles a week or 35 or 25 you have to apply the same principal.The body will adapt to a new overload very rapidly, so to improve performance and increase effectivness at every level you are always increasing the over load.For just general health and enjoyment it is not neccessary to get to complicated with all the variety of workouts.I hope this gives you some food for thought Lois and you find your focus and get new ZING back into your running.If you have other questions just get in touch.

Al the very best

John

---------- FOLLOW-UP ----------

QUESTION:
Thank you John for your thoughtful reply. I run because I love running and to stay fit. Competitive running was always fun but I didn't need it as a goal to keep myself interested in running. But I think you're right about my feeling at loose ends with running. I ran 10-12 miles one day a week until several years ago when I started a graduate program. The last couple of days I ran six miles and it felt good to go a little farther. So I think I do need to challenge myself again, to enter a race or run long  once a week. Thank you for the reminder that 4 miles per day is enough to stay fit--I think I just need to vary my running. In races I would typically run 6:30 or 7-minute miles, so I've had to adjust for the fact that I can't run this speed any longer. Mainly I want to feel good and enjoy my runs, which I do most of the time. And it would feel good to race once in a while, just to be among other runners.
Anyway, thank you again. I don't find many articles that discuss runners who've been running 30 years or more and its joys and challenges.
Enjoy your running.

Lois

Answer
Hi Lois
Thank you for the kind words.I have put a few words together for you to focus and your mind.ENJOY.

John


DOWN BUT NOT OUT, It is your choice what fork in the road you decide to take.It is at that moment you run head on into adversity and feel your dream slipping away that you have to rekindle the flame and reestablish your vision of victory in your heart and your mind in order to become the hero of your own success story..You must not think and talk about the problems that lie a head.You must focus on the solutions and stand tall in the difficult times in life and look beyond where you are now and SPEAK TO YOUR MOUNTAINS THAT LIE AHEAD.That is the only way to accomplish the impossible.Hope is not a strategy.Its the flight plan that you have filed and are comitted to that will take you in the direction to your destination with a safe landing.

the very very best to you
John