COACH’S CORNER – ‘OLD BUGGER’ RUNNING

Kate Dzienis • October 24, 2018

COACH’S CORNER IS A NEW FEATURE FOR OUR AURA MEMBERS, WHERE QUALIFIED TRAINED PROFESSIONALS PROVIDE YOU WITH ADVICE AND TIPS ON IMPROVING AND ENHANCING YOUR ULTRA RUNNING PERFORMANCE.

I am often asked how it is that at my age I am still running ultra marathons – don’t my knees and ankles hurt or get worn out? People are still telling me that in a few years’ time I will suffer badly from arthritis! Perhaps it’s just I’m blessed with good musculoskeletal genetics; that may be the case but I prefer to believe that I look after myself and train reasonably sensibly (for me). So what does ‘reasonably sensibly’ mean and can it apply to other old buggers, like you?

Conventional wisdom appears to be that as you age:

Do less: Long runs
Do more: Cross-training
Do less: Days per week of running
Do more: Quality workouts
Do less: All-out sprints
Do more: Intermittent intervals
Do less: Frequent racing
Do more: Selective racing

All of this sounds logical, even sensible, but as we know everyone is different and what works for one person does not work for another.

The two main reasons given for us getting slower have to do with

Fast and slow twitch muscles (as you age you lose fast twitch muscles)
The muscles decreasing ability to repair (recover) and adapt after training/racing

It’s difficult to record here what my typical weekly training is because it varies depending on the phase I am in (maintenance, specific race prep, improve endurance, improve speed etc), but in the maintenance phase I will be looking at doing 100 to 130ks a week which is made up of the following mandated outings – two interval sessions, one tempo session and one long slow run.

I normally run six days a week so the remaining kilometres are made up of gentle efforts of somewhere between 10 and 20ks

As the years are passing, I am becoming more convinced of the need to include specific strength training into the routine, so three times a week I will do a strength session (with weights) that covers two of: legs, upper body and core.

In relation to the second reason why we slow as we age (slower recovery and adaption after exercise), I try to spread the training out over the day/week and do regular stretching and rolling.

I also monitor my heart rate during the more gentle sessions, so that I run burning predominantly fat, as opposed to trying to run at a specific pace.

If you need any more information head to Keith’s Run Training Facebook page and leave a message.

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Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 7th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the 24 hour race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close on the 3rd September 2025 Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President