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Running News Daily is edited by Bob Anderson.  Send your news items to bob@mybestruns.com Advertising opportunities available.  Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya and KATA Portugal at Anderson Manor Retreat in central portugal.   Learn more about Bob Anderson, MBR publisher and KATA director/owner, go to A Long Run the movie covering Bob's 50 race challenge.  

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The Power of Miles: Mixing Walking and Running at Any Age - Bob Anderson’s Notebook #3

Since turning 70 seven years ago, I have embraced walking as a key part of my routine. Recently, walking has made up 80% of my weekly mileage. I am just coming off a situation with a tendon in my calf, as I mentioned in my first column, and I'll be increasing my running back up to 50%. I like this ratio better, and on Sundays, when I am not in Portugal at our place there, my friend JR and I are focused on getting our 10K pace back down to sub-9 minutes per mile or even sub-8:30.

I also like to get in miles with others. While in Portugal, most Sundays I get together with two to six people, and we walk (sometimes mixing in some running) to the next village 7.4 miles away. If we only walk, it takes over two hours, but it is so rewarding. Not only do we get in the miles, but we also enjoy non-stop conversations about everything. It's a great way to stay active and connect with others at the same time.

Looking back, I wish I had added walking to my schedule when I was younger. In my 50s, I was running 42 miles weekly, mostly quality miles, and racing well, often at a sub-6-minute pace. But on hindsight, I think incorporating two miles or so of walking daily would have helped. Those miles could have been added during daily activities, much like I do now. I never drive to lunch, I walk, run, or do a mix of both. I add miles whenever I can.

If I am getting tires for the car, I don't sit in the lobby; I get out the door for a walk or a walk/run. I think you get the picture: I make it a habit to fit in miles whenever possible, and I count those miles as part of my regular workouts.

Thinking back to those days, I was also hiking with my wife Catherine. Sometimes we were out for three hours. I did not clock those miles back then, but on hindsight, I believe that walking, especially those hikes, played a role in helping me run some decent times.

Since July 2018, my weekly average has been 44 miles, totaling over 16,400 miles. While my mileage has dropped a bit in the past year due to 12 trips to Portugal, each trip costing me about four low-mileage days, I remain committed to staying active.

Walking is valuable, but it is not a substitute for running if your goal is to train for running. To run at a good pace, you need to put in the work running. However, walking gets you outside, keeps you moving, and can serve as a recovery tool or a way to maintain consistency when running is not an option. At any age, especially at 77, movement matters.

Walking does take at least twice the time to cover the same distance as running, so I often incorporate strides to add variety and keep things interesting. For example, I will count to 50 or 100 strides, pick up the pace, then return to walking. It is a simple way to stay engaged while adding a little extra effort.

Mixing walking and running has been a game-changer for me. Running challenges my endurance and keeps me sharp, while walking allows me to recover, reflect, and enjoy the journey. Whether you are walking, running, or a mix of both, every mile tells a story of persistence, progress, and the joy of staying active. Movement matters it is that simple.

Bob Anderson's Notebook 

Photos: walking and running in Monforte da Beira Portugal recently from our Anderson Manor and home for KATA Portugal 

 

(01/25/2025) Views: 235 ⚡AMP
by Bob Anderson
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Progressive Step-Up Training: Unlocking Speed and Endurance - Bob Anderson's Notebook #2

 Progressive Step-Up Training is a method Bob Anderson has championed for over 20 years. It’s a simple yet powerful technique designed to progressively increase speed, either through track intervals or on long road runs. The goal? To finish faster than you started, building confidence and strength for peak race performance.

Here’s how it works: each mile (or kilometer) in the workout must be faster than the one before. The mental and physical challenge lies in maintaining focus and pacing while overcoming the pressure to perform with each step-up.

A Real-World Example

In preparation for the Stockton 10-Mile Race on January 7, 2001, Bob used the Progressive Step-Up method as a cornerstone of his training. Leading up to the race, he dedicated one day per week to a Progressive Step-Up session, alongside two long runs. On average, he logged 42 miles weekly.

During a December track session at Foothill College, Bob completed a 6x1-mile Progressive Step-Up workout:

First Mile: 5:47

Second Mile: 5:42

Third Mile: 5:36

Fourth Mile: 5:27

Fifth Mile: 5:21

Sixth Mile: 5:17

Each interval demanded more effort, pushing both physical and mental boundaries. The break can be up to five minutes or when you are ready to run faster.  By the final mile, Bob had surpassed his expectations, proving to himself he was ready to take on the race.

“I believe the most important part of my training was the Progressive Step-Up,” Bob reflects. “It taught me to stay focused, handle increasing pressure, and finish strong.”

The Race

At 53 years old, Bob’s goal for the Stockton 10-Mile Race was to break 60 minutes. Thanks to his progressive training, he hit the ground running, clocking:

Mile 1: 5:37

Mile 2: 11:15

Mile 3: 17:00

Mile 6: 34:50

Despite feeling fatigued by mile 7, the foundation built through the Progressive Step-Up method allowed Bob to finish strong, crossing the line in 59:17, his last mile being 5:57,

Why It Works

Progressive Step-Up Training develops both physical strength and mental resilience. It teaches athletes to handle increasing pressure and fatigue while maintaining focus on their goals. The flexibility of the method allows for adaptation to different distances, making it ideal for runners of all levels.

Applying It to Your Training

Choose Your Format: Decide between track intervals or a long road run.

Start Controlled: Begin at a manageable pace, focusing on proper form and rhythm.

Increase Incrementally: With each mile or repetition, push yourself slightly harder, aiming for a faster time.

Rest as Needed: Take sufficient recovery time to ensure quality when doing intervals.  On long runs just keep pushing the pace for each mile.

Finish Strong: Challenge yourself to make the final repetition or mile your fastest.

Whether preparing for a race or building fitness, Progressive Step-Up Training can help you unlock your potential. Just as it did for Bob Anderson in 2001, this approach can sharpen your mind, strengthen your body, and give you the confidence to achieve your goals.

Bob and his wife, Catherine, have established two world-class training camps to help runners reach their full potential: KATA Kenya and KATA Portugal. Join us to train the Kenyan way and take your running to the next level.  Kenyan Athletics Training Academy.

Learn more at: https://katarunningretreat.com/

All photos taken during 2012 when Bob ran 50 races covering 350.8 miles and average 6:59 per mile.  This feat was featured in the movie A Long Run the movie.  

Bob Anderson's Notebook

(01/24/2025) Views: 194 ⚡AMP
by Boris Baron
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Embracing Challenges as "Situations" in a Lifetime of Running - Bob Anderson's Notebook #1

(This is the first of many Bob Anderson's Notebook posts.) Bob Anderson laced up his running shoes for the first time on February 16, 1962, setting in motion a journey that has spanned over six decades. Now 77 years old, Bob continues to average 35 miles a week, a combination of running and walking split between his homes in Los Altos, California, and Monforte da Beira, Portugal.

Beyond his personal fitness, Bob is the founder of KATA Running Retreat in Portugal (and KATA Kenya), where runners from around the world train under the guidance of accredited Kenyan coaches, learning the art of running the Kenyan way.

For Bob, running is not just an activity—it’s a way of life. Yet, like any long-term runner, he has faced his share of physical setbacks. What makes Bob's perspective unique is how he approaches these challenges. He refuses to call them "injuries." Instead, he reframes them as "situations," each with its own solution. 

Turning Challenges into Opportunities

“I feel it’s more positive to see problems as situations,” Bob explains. “Every situation has a solution. It’s about finding it and moving forward.”

This mindset has carried Bob through countless running-related issues over the years. Most recently, he encountered a tendon situation in his right calf, which he describes as feeling like “an ice pick stuck in my calf.” For many, such a setback could mean frustration or discouragement. For Bob, it was simply another situation to navigate.

The calf issue emerged six weeks ago, temporarily sidelining him from running. “At one point, I could only walk a 32-minute mile,” he recalls. “It was a low point, but I knew I just had to focus on walking instead of running. The solution was to keep moving, even if it wasn’t at the pace I wanted.”

Today, Bob is on the cusp of full recovery. The pain has subsided, and he’s back to building his strength and endurance. “Now, I have to get in shape to get in shape,” he says.   It’s a sentiment that many runners recovering from setbacks can relate to: the road back to peak performance often starts with small, deliberate steps.

A Lifetime of Solutions

Over the decades, Bob has faced numerous "situations," from shin splints to plantar fasciitis, and even the natural slowing of pace that comes with age. Yet his ability to adapt, learn, and persevere has kept him running—and walking—well into his 70s. Adding walking to his routine has not only helped him stay active through setbacks but has also introduced a new dimension to his training.

“Walking isn’t just a fallback,” Bob says. “It’s a powerful way to stay connected to the movement and keep your body engaged, even when running isn’t possible.”

Inspiring Others Through KATA

Bob’s passion for running extends beyond his personal journey. At KATA Running Retreat in Portugal, he shares his wisdom with runners of all levels. The retreat offers a chance to train with world-class Kenyan coaches, combining the cultural richness of Portuguese countryside with the legendary endurance techniques of Kenya.

“KATA is about helping runners achieve their personal best,” Bob says. “Whether it’s overcoming a situation, improving your times, or learning to enjoy the process, we’re here to support every step of the journey.”

Moving Forward with Optimism

As Bob continues to recover from his latest situation, he remains optimistic. His story is a testament to the power of resilience, adaptability, and a positive mindset. For him, running is not just about miles or pace—it’s about the journey and the lessons learned along the way.

“At the end of the day, it’s not about being perfect,” Bob reflects. “It’s about showing up, finding solutions, and keeping your passion alive.”

For Bob Anderson, every mile—whether walked or run—is a victory. And every situation is just another step toward the next solution.

The Legacy of KATA

Bob’s vision for running has extended far beyond himself. In 2021, he founded the Kenyan Athletics Training Academy (KATA) in Thika, Kenya, a place where runners from around the world come to train alongside Kenyan athletes. KATA Thika has quickly become a hub for endurance athletes seeking to learn from Kenya’s rich running culture and expertise.

Building on this success, Bob opened KATA Portugal in October 2024. Located at his estate in Monforte da Beira, Portugal, this retreat offers runners the opportunity to train in a serene and inspiring environment while working with world-class Kenyan coaches. Together, the two KATA locations represent Bob’s lifelong commitment to fostering the global running community and empowering athletes to achieve their dreams.

Bob Anderson's Notebook 

Photos: 1. Bob in Monforte da Beira with coach Dennis, and guests Risper and Jane. 2. Bob on a training run in KATA Kenya 3. Bob getting in miles on the way to lunch in California 

https://katarunningretreat.com/

(01/23/2025) Views: 454 ⚡AMP
by Boris Baron
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