July 11, 2025 • 29 mins
Fit, Healthy & Happy Podcast
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Episode Transcript
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Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:47):
All right, we have a specialepisode again today.
I'm bringing back in Miss KittyMasante, one of the top local
runners in my area of VolusiaCounty and really you could say
countywide, statewide,nationwide, worldwide in her age
group.
She's pretty amazing and we'regoing to talk about why the mile
(01:12):
, the mile event is coming backand why that is very impactful
for her.
All right, Without further ado,we have Kitty here and we're
going to talk about the big mile.
So, Kitty, what got you intowanting to do the mile?
Speaker 2 (01:33):
Well, from the beginning of my running career
45 years ago, the push wasalways to go.
Distance that made you anofficial runner.
It was the running boom, soeverything led to the distance
that made you an official runner.
It was the running boom, soeverything led to the marathon,
and so that was my goal for many, many years.
(01:53):
I ran a lot of shorter races,nothing on the track but the
marathon, the half marathon, thefull Ironmans.
That seemed to be where theglory was.
Speaker 1 (02:04):
How many marathons have you done?
Speaker 2 (02:07):
I have done approximately 35.
Speaker 1 (02:09):
35 marathons wow, Any of the real big ones.
Speaker 2 (02:14):
Yes, boston 12 times Chicago.
New York the year it wascanceled so I didn't do it.
Year it was canceled so Ididn't do it.
Other than that, mostly Floridamarathons.
Speaker 1 (02:32):
What is your PR in the marathon?
Speaker 2 (02:33):
for those that don't know that's personal record.
My PR is a little bit of aheartbreak it's three hours and
27 seconds.
Speaker 1 (02:43):
All right, so you almost wanted to die.
Right that final 27 seconds.
Speaker 2 (02:47):
All right, so you almost wanted to die right that
final 30 seconds.
I had run a 5k the day beforesub 18.
Speaker 1 (02:59):
So I think I didn't have that little last bit in my
legs to quite pull it off Allright.
So, um, so yeah, I was kind ofshowing the guests here that you
quite an experienced longdistance runner with the
marathons, with the halfmarathons.
I know you did some HawaiianIronmans.
For those that don't know,that's a lot of miles it's 26.2
after 112 miles of biking and2.4 miles of swimming.
(03:19):
So now though you have I mean,you're still doing 5Ks.
I know that You're still doing5Ks.
I know that You're still doingmaybe a 10K here and there.
Speaker 2 (03:27):
For a mile or maybe.
Speaker 1 (03:28):
But now you're really focused on the mile, so I mean
that sounds like quite a change.
What brought?
Speaker 2 (03:36):
that on Two things Injuries that kept me out
because I was doing too manylong runs.
My body's somewhat fragile I'dsay my mind is not fragile, but
my body is Also.
Living in Florida nine monthsof the year, it's basically
(03:58):
uncomfortable to run, and so Ithought why don't I jump into
some legitimate road miles,especially during the summer
months, and see how I do and howI can lower my mile time?
Speaker 1 (04:17):
What was the first one you jumped in?
How long ago was that?
Speaker 2 (04:20):
The first one I jumped into was up in Rochester,
new York.
The first one I jumped into wasup in Rochester, new York.
It was USATF Masters NationalRoad Model Championship, which
is pretty competitive.
That was the first one.
That was, I think, three yearsago.
I won my age group so of course, at that point I was hooked.
Speaker 1 (04:44):
Right, it helps.
Speaker 2 (04:46):
Yes.
Speaker 1 (04:49):
What was your time in that?
Speaker 2 (04:50):
one 630.
Speaker 1 (04:51):
630.
Okay, and then what is your PRthus far in the mile?
Speaker 2 (04:58):
It is 630.
Okay, I have run several afterthat.
I'm very consistent, though.
I've run a 6.34, 6.37, andanother 6.35.
Speaker 1 (05:12):
Now, if I'm correct, you just won some kind of
championship, though right foryour age group for the mile.
Speaker 2 (05:18):
Yes, Last month I ran two road miles a week apart.
One was the USATF Floridachapter championship open
championship, not just formasters and I ran a 3.37 there.
It was 100 degrees, but I wonthe top money prize.
(05:43):
I'm kind of proud of that $250.
Speaker 1 (05:47):
Was that the one in Jacksonville?
In Jacksonville?
Speaker 2 (05:50):
And the biggest money went to the best age-graded
performance, which has a formulawhich takes your age and
extrapolates what you would haverun in your prime.
So my 637 was a 451.
Speaker 1 (06:10):
So what do they consider your prime when they do
that?
Does it depend on the distance,like, is there a prime for 5K?
I think?
Speaker 2 (06:16):
they just do it off stats of world-class runners.
Okay, and it's just data builtinto that.
Speaker 1 (06:22):
So that probably would have been your 20s.
I'm guessing right.
Speaker 2 (06:25):
Probably 20s or early 30s.
Okay, so I had a I think rightunder a 90%.
So 90% and up is world class.
So that's kind of thrilling.
So I virtually won the race.
Speaker 1 (06:41):
Men and women together, I had the fastest time
, and so I can say, like you're68, right Age 68 will be 69 in
six weeks, man, so that's somepretty, that's like that's some
impressive times.
I mean, that's pretty darnquick.
I mean, not too many people arerunning a sub-seven-minute mile
, you know, at any age.
Speaker 2 (07:03):
And then the next week I ran the uh usatf master's
national mile in indianapolisand how did that one go?
That went great.
I ran a 6 34.
It was only 90 degrees, fastcourse, beautiful course,
downtown Indianapolis.
(07:24):
The best in the country werethere and I ended up fourth,
fourth in age group, or fourth,fourth in age group.
The other three that were aheadof me had just turned 65, had
just come into the age group, sothey're youngsters.
Yes, so you know, we were allwithin 30 seconds of each other,
(07:45):
pretty much.
Speaker 1 (07:46):
Is your goal to win that maybe next year?
Is that one of your goals?
Speaker 2 (07:51):
I think next year will be hard.
As a 69-year-old, I'm at thewrong end of the age group.
Speaker 1 (07:56):
When.
Speaker 2 (07:56):
I'm 70, I think I can clean up pretty well if I'm
still able.
It's always you know, you neverknow.
Right still able.
It's always you know, you neverknow right.
But uh, I was pleased with itbecause I've held up from last
year when I ran, uh, the fifthavenue mile in new york city in
september are you doing thatthis year?
Speaker 1 (08:14):
yes, I am okay, I ran a 635 there, that sounds really
cool and and placed in my agegroup.
Speaker 2 (08:22):
So I'm thinking I haven't lost anything.
If anything, I'm actually inbetter shape right now.
Speaker 1 (08:27):
And maybe you might luck out some better weather in
September in New York.
You never know, it could goeither way, but most likely
cooler, all right.
So yeah, you mentioned that thefirst reason was frailty of
body, which I don't know ifthat's true because you do a lot
, but I know what you mean.
The distances of long-distancerunning.
(08:48):
There's sort of a myth outthere that we still hear a lot
that, oh, intensity leads toinjuries and it's really the
long stuff that just beats thetar out of your body.
I mean I haven't seen youinjured in a while since you've
been focused on 5K, 10k.
I mean it's not really theintensity you run track, it's
(09:12):
really the long miles, right,that just beat your body up.
Speaker 2 (09:15):
For me, I had to come to the realization that I start
to break down.
Really anything over 10 mileson long runs, I just start.
Things just start to break down.
Speaker 1 (09:28):
Muscles are tired.
Speaker 2 (09:29):
And then they pile up .
Yeah, and then somethinghappens and I have found that
for me the sweet spot is 35, 40miles a week, one day off,
sometimes two days off.
If I'm really beat up, like Iwas this past week, I had run
two 5Ks back to back, took a dayoff, then ran track and felt
(09:53):
destroyed, couldn't hold mynumbers, and so I said okay,
take another day off.
And now I feel fine and I thinkyou can do that when you're
doing shorter distances, you canrecover faster.
Speaker 1 (10:04):
You can control it.
Speaker 2 (10:06):
Yes, and yeah, we were always taught speed kills
and maybe the kind of speed youhave when you're younger maybe
that's the case, but it's allrelative.
I'm not running sub-six orfive-minute pace, I'm just
(10:26):
trying to hold on to some legspeed.
So I find that if I don't domore than an average of six
miles a day, if you average itout occasionally, a 10-miler
training run maybe once a monthand that's that.
Speaker 1 (10:40):
And I know that fitness is a big part of this
course and you are veryinterested in raising your VO2
max or at least maintaining it,which really raises it.
And talk to everybody a littlebit about that, because me, as
an exercise physiologist, I tellpeople all the time I'm like,
look, it's intensity that buildsyour fitness.
(11:00):
There are a lot of people thatgo out and do long races, long
runs and that's great.
You know, whatever you do makesyou happy, whatever, but it's
the intensity that builds thefitness right.
Speaker 2 (11:13):
Absolutely.
I have found that getting onthe track and just repeat 200s,
400s, not even 800s, to reallygo as red line, total red line,
you have to stop when you crossthat stripe on the track and
(11:34):
bend over.
It's probably the best way ifyou do it consistently, week in,
week out, and also do all theother stuff to hold on to your
VO2 max.
You know you can run foreverfor three hours at a 12-minute
pace.
I don't think that's going tocontribute to increasing your
(11:54):
VO2 max Right, and it doesn't.
Speaker 1 (11:56):
The literature points out that the more fit you are,
the actual higher percentage ofyour VO2 max you have to train
at are the actual higherpercentage of your VO2 max you
have to train at.
So if somebody say, for example, has an elite VO2 of 70, 80 in
that range, they're going tohave to be at like 95% of that
to even budget and that's noteasy and we can only do that for
(12:17):
intervals.
Obviously you can't hold yourVO2 max pace for anything longer
than five minutes.
You know studies show VO2 maxpace for anything longer than
five minutes.
You know study shows.
So you know I think people domiss out on a lot of fitness
when they get too married to thereally long distances and I
think with a lot of.
You know it's good foreverybody to listen.
I mean it's not trying to soundlike, you know, elitism, snob,
(12:41):
you know, with runners talking,but it's important to understand
that the name of the game istrying to improve your health
and fitness and a lot of timesthat's not happening.
When people have fallen in lovewith the super long distances,
it almost seems like people aredoing it for other reasons,
which is fine, but it's notalways fitness.
(13:03):
And I can remember when I wasyounger and a lot more
competitive via age group,people would say you know, oh,
you know, you're doing a 5k likeit was a snub right, like it
was too easy.
And I and I'd look at him, I'dsay I would rather run a half
marathon this morning than go doa 5k, because in this half
(13:24):
marathon I can just pace and notslow.
Speaker 2 (13:27):
But I mean it's it's a lot easier to run at 85% than
it is to run at 99%, absolutelytrue, and I, yeah, and I think
that that is again back to, likeI said, what we were all like
gearing at when we were younger.
We were competitive, but westill were gearing to the longer
stuff.
And you know, I didn't go tothe track regularly.
(13:48):
Elite marathoners do go to thetrack.
Speaker 1 (13:52):
Yes.
Speaker 2 (13:53):
They don't just go out there and jog their 230 or
their 210 marathon.
They do a lot of intensity, alot of threshold work, as well
as their long runs.
Speaker 1 (14:10):
For sure.
That's what kind of makes themelite outside of genetics is
their mindset and their training.
So you sent me an app, you sentme a website to look at what
was that called.
Speaker 2 (14:24):
again, Bring Back the Mile, bring Back the Mile,
bring Back the Mile.
Speaker 1 (14:27):
So that's kind of like what we're here talking
about today, to get people maybeexcited about learning that
they can shorten their distances.
You know, and you know, maybewe can bring some mile events
here to Central Florida becauseI think, you know, we have a big
health and fitness problem inour country, in the world, but
(14:49):
mostly our country, and it'slike if we can get more people
understanding that they have thetime to go out and push with
some intensity.
You know, everybody noteverybody, but a lot of people
can run a mile and it'ssubjective.
You know how fast you run it.
I did one with you guys a monthor so ago.
I was behind.
(15:10):
It's like it's subjective.
So what's fast for you isdifferent for me, and fast for
me is different from Jim.
And we had a guy there that wasone of the elite in Florida.
What was his name?
Again, keith.
Speaker 2 (15:20):
Brantley.
Keith Brantley was olympianolympian and, and I think he's
my age group.
Speaker 1 (15:26):
We're very, very close and it's like okay fast
for him.
Speaker 2 (15:29):
He's in his 60s now.
Speaker 1 (15:31):
Yeah, he's olympian, yeah, way different for him than
me, but we're both running at amile intensity, like we're both
pushing ourselves the best ofour ability, because we all know
there's different levels.
Speaker 2 (15:43):
It's not.
You know, if you're somewhatfit you can run the whole mile,
right?
You see so many people now in5ks that walk and that's fine.
But if you're wanting to runand you still can't even run a
whole 5k and you're doing therun walk or the galloway, that's
(16:05):
wonderful.
But the mile is achievable foralmost anyone that they can run.
That really want to pushthemselves to be more fit.
Yeah, and I and I get whatyou're saying.
Speaker 1 (16:17):
it's like, um, you know, we're.
We're almost like being carefulbecause we don't want people to
not do races.
But at the same time, you knowyou've been doing this longer
than me and I've been doing itsince the early 90s.
You started in the 80s.
I mean we've seen a switch inraces.
It's gone from people reallyreally trying to improve their
(16:38):
health and fitness to a lot ofpeople and I know this is going
to sound judgmental, but thereis maybe there's a problem with
it.
There's definitely an issuewith it.
But there's a lot of peoplethat do it for other reasons.
They might be doing it to telltheir friends, they might be
doing it to post on Instagram,they might be doing it to take
(16:58):
their selfies, and it's likethat's okay.
But we do have a fitnessproblem in this country and how
can we get people encouraged,maybe, to just improve their
fitness?
It's great to go out and do it,but maybe we go out and do it
and say I'm trying to makemyself better, I'm trying to be
more fit, trying to be morehealthy, you know.
(17:19):
I mean we've seen a big changeright.
Speaker 2 (17:21):
Absolutely change right, absolutely back in the
day.
You know the first race I everran easter beach run.
No one was walking right.
I can say that not one personit that races were races.
They weren't all fast, but theywere all there to run to be
their best and I, I, I like that.
(17:42):
That.
You know the in general sense,the sport is opened up and we,
we get all.
You get a 5k every weekend.
You can find one right and andyou can walk it and that's great
.
You can walk three miles, thatthat's definitely good, but like
to see someone, if they want toactually get fit, to run, not
(18:09):
just walk.
Speaker 1 (18:10):
Right.
Speaker 2 (18:12):
And the mile again is a great way to start to feel
like well, I just ran that mile.
Whether you ran it in 10minutes or you ran it in 12
minutes and so on, that's right,or 14.
Speaker 1 (18:23):
Yeah or 5.
Yes, because there are peopleout there that will run it in
five, right, I mean there'speople that will go sub five and
you know the world record Ithink we were kicking it around
but might be something like 343for a mile.
I mean that's insane to me tothink about.
I remember reading in collegethat you know some of the fun
(18:44):
reading we would do, but theywould talk about how the mile
was actually the hardest eventto train for.
Like it is so freaking hard.
It's a sprint that you'reholding for three or four or
five, six, seven minutes.
Like it's a sprint.
Speaker 2 (18:59):
It's a sprint, but you have to, but it's aerobic,
it's not anaerobic in that sense.
Speaker 1 (19:03):
Correct.
Speaker 2 (19:04):
And so it is at that that sort of in the crosshairs
between the two where you cannotturn to the person next if
you're racing your car Right.
And utter a word you want toquit, you cannot, and so, yeah,
it's kind of that.
You know what it's always beenthe model's always been the
(19:25):
magic.
Speaker 1 (19:26):
Yeah, the magic model right.
Speaker 2 (19:28):
The magic model, the four-minute barrier.
Women are getting very close tonow.
The top women are just a fewseconds away.
We might see it in our lifetime.
I hope we do.
Speaker 1 (19:38):
I think we could, with all the experimentation and
stuff that they're doing andthe push it really is, making a
comeback and again like so.
This being a fitness podcast,you know what.
What we're trying to do here istalk about the importance of
the mile Cause what you said wasyou're fit.
I mean, you're obviously fit,you want to remain fit, you want
(19:58):
to remain healthy and you'refinding a way to challenge
yourself in a cardiovascular wayand not beat the tar out of
your body.
Like you know, we just see somany people that I get it, they
want to become more fit, butsometimes they go on social
media and they see everybodytalking about the marathon they
did and that's great, but maybethat beats you up and then you
(20:18):
can never run again.
You know, maybe you go, you knowwhat, maybe I'll find a mile or
event or a 5k you know, and andunderstand that there is as
much fitness there, if not more,than the longer distances I can
promise the listeners thatthere is more fitness in trying
to reach the mile.
(20:40):
Maybe not as many calorie burn.
Maybe you're doing it to burncalories.
No, but if you're really tryingto build your fitness, I'd love
to see people really sign upfor a shorter event like a mile
or a 5K.
And you know that's kind ofwhat you're here talking about.
(21:00):
You've gone from the great longdistances, you know, and I know
you loved it.
Speaker 2 (21:05):
I mean that's great.
Yes and I and I, you know, I'msure if they uh took uh samples
of my muscles, I am definitelywould be in the endurance.
Speaker 1 (21:17):
Yep.
Speaker 2 (21:18):
Uh but I don't have a vertical jump period?
I never have.
So no, I'll never be good atthe 100 meters or the 200 meters
or the 400 meters or probablythe 800 meters, but beyond that
it's a mixture of the two andthat's you know.
(21:42):
That's kind of the sweet spot.
Speaker 1 (21:44):
Yes, and you were saying earlier about the
distance and you know, I thinkmaybe listeners might be
surprised to hear that like themile and 800, like that's
considered middle distance, likepeople don't understand.
Like you said, it is aerobic,it is not a sprint, it is the
aerobic muscle fibers beingworked, it's the aerobic part of
(22:06):
the cardiorespiratory system.
It is in between and it'sreally really hard, you know,
but worth it and I think it'skind of cool.
You know that it's coming back.
You know I think it's cool thatthe mile is being pushed a
little bit.
Speaker 2 (22:23):
Yeah, yeah.
I was just on that websitetoday actually because I'm
always searching for anotherlegitimate road mile not a
little kitty race, right and Ifound one in Georgia that I'm
trying to convince my husband togo to in a couple weeks In
Athens, georgia.
Speaker 1 (22:41):
Oh, wow, that's ironic.
Speaker 2 (22:44):
Athens, yes, yes yes, and it's a legitimate.
While I looked up the resultsand yeah, there's.
Speaker 1 (22:50):
What time of month?
August?
No, this month.
Oh, this month, yes the 26th.
Speaker 2 (22:55):
I think it is Okay, but we're considering it.
It's USATF certified distanceand I looked at the past and I'm
like, yeah, this might be good.
Speaker 1 (23:11):
And then you have the Fifth Avenue Mile coming up.
Speaker 2 (23:14):
Yes, the New Balance Fifth Avenue Mile is September
7th.
Speaker 1 (23:19):
And you literally run down Fifth Avenue, New York.
Speaker 2 (23:22):
You run from 80th to 60th on the east side of the
park, and I will be 69 years old.
Speaker 1 (23:29):
That'll be awesome.
I looked into that and it wasfull.
Speaker 2 (23:32):
It filled up in about two hours.
Speaker 1 (23:34):
Yeah, 10,000 people, 10,000 people running a mile.
That'd be fun, though, to goand just watch, so I imagine I
haven't seen it.
But do people line the streets?
Speaker 2 (23:44):
Do people?
Yes, absolutely.
The streets are all lined andthere's there's, uh, different
start times with not all 10,000people are running together, so
you do get an open road, okay,so they'll do a couple age
groups together, so maybethere'd be a couple hundred, uh,
and so you know where you areand they have big signs every
(24:05):
quarter mile, big digital signs,and it is amazing and it has
you know, the top in the worldare there as well.
They run last, so you get tostay around and watch them
running.
Sub-4s.
Speaker 1 (24:19):
Is there cash prizes to them?
Speaker 2 (24:21):
There is money for them.
Yes, I think especially ifthey're sponsored by New Balance
.
Speaker 1 (24:26):
Do you know how much maybe?
Speaker 2 (24:27):
I don't know but Josh Kerr, who I think was a I can't
remember if he was an Olympicchampion, but he's one of the
top runners.
He's from the UK.
He won it this last year.
Speaker 1 (24:40):
All right.
So, as we finish this up, we'retrying to steer people in the
direction of you know, like yousaid I love what you said you
know, whether you run asix-minute or a 12-minute mile.
You know, if you really want toimprove your fitness and I hope
everybody does, because itreally makes you feel better
when you're more fit how do youwant to try to?
What would you say to people?
(25:01):
How are you going to like tryto get people to try the mile?
What would be some advice foryou to get people off the couch?
So saying, into the mile?
Speaker 2 (25:09):
or if you haven't, yeah, if you haven't, I'll say
two different things.
If you, if you already run andand you've done your, your, you
know your bucket list, yourmarathon, then you jump into
races here and there, tryrunning a really fast mile.
You know you can run the mile,so it's not an issue anymore of
(25:32):
the distance, that's not it.
But now let's see how fast youcan really go and I think it's
just a good boost, a good boostfor your fitness, your wellness,
also competitively withyourself.
You know, if you run a marathonand you're a four-hour
marathoner and you know you canextrapolate what your mile
(25:54):
average was and just see howmuch you can reduce that in the
mile.
Speaker 1 (25:58):
So that would be like a nine-minute mile then, yeah,
is that an example?
Speaker 2 (26:02):
Sub-eight, maybe a seven, if you are new to running
and thinking about running andthe whole thing just seems like
it's overwhelming becauseeveryone's running hundreds of
miles everywhere.
Uh, try to find a road milethat's completely doable for you
(26:23):
, uh, and go from there and thenmaybe you want to go up after
that.
But it's a really good way toget started and not feel
overwhelmed with the distance.
Yeah.
Speaker 1 (26:34):
And you know I was thinking back to one of my
principals.
I don't know, you didn't go toschool here, but Horace Brandon,
you remember.
Speaker 2 (26:45):
I know Horace Okay Very well.
Speaker 1 (26:47):
So he was my principal in seventh grade.
Speaker 2 (26:50):
And I can remember him being you know he's a runner
for years and years.
Speaker 1 (26:54):
But I remember back then, when he was younger and I
was in seventh grade, he made usall, made us like the whole
school one day run the mile,Good for him I know I look back.
I still tease him sometimes onFacebook, but it was like we
dreaded it, but it was like howcool that was to try to get the
whole school to run the mile.
So the mile has always kind ofbeen that thing right, yes, so
(27:16):
it's like can you run a mile?
Can you run a mile?
And I can remember I think Iwalked part of it.
I have pretty much no idea, butI can remember running my first
mile and going.
Oh man, I ran a mile and sothat might be just.
That was a great piece ofadvice you just gave.
Maybe go out and challengeyourself Just.
Can I run a mile?
Speaker 2 (27:35):
And how good you might feel about yourself.
Speaker 1 (27:38):
And then try to take it from there.
Can you bring the times down?
Yeah, that's great.
Speaker 2 (27:43):
Absolutely.
You don't need to have a trackbackground.
That's intimidating to a lot ofpeople.
They don't want to go race on atrack.
That's a road mob.
Speaker 1 (27:53):
You can measure it out in a car if you need it to.
Everybody's got a GPS.
Go out to a trail, turn aroundafter a half mile or whatever.
All right, well as usual, kitty.
This has been very interesting,I love having you on.
All right, well as usual, kitty.
This has been very interesting,I love having you on, and I
know we'll do this again in afew months because I know we
wanted to talk about the stateof racing, which we sort of
touched on a little bit today,but we wanted to keep it to the
(28:16):
mile.
So, thank you so much, kitty.
Speaker 2 (28:19):
Thank you again, Rob.
Speaker 1 (28:26):
I want to thank everybody for listening to
today's show.
Please follow the show and ifyou can hit automatic download,
it just really helps me.
Also, I want to thank our otherwonderful sponsors.
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(28:50):
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Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
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386-451-2412.
(00:47):
All right, we have a specialepisode again today.
I'm bringing back in Miss KittyMasante, one of the top local
runners in my area of VolusiaCounty and really you could say
countywide, statewide,nationwide, worldwide in her age
group.
She's pretty amazing and we'regoing to talk about why the mile
(01:12):
, the mile event is coming backand why that is very impactful
for her.
All right, Without further ado,we have Kitty here and we're
going to talk about the big mile.
So, Kitty, what got you intowanting to do the mile?
Speaker 2 (01:33):
Well, from the beginning of my running career
45 years ago, the push wasalways to go.
Distance that made you anofficial runner.
It was the running boom, soeverything led to the distance
that made you an official runner.
It was the running boom, soeverything led to the marathon,
and so that was my goal for many, many years.
(01:53):
I ran a lot of shorter races,nothing on the track but the
marathon, the half marathon, thefull Ironmans.
That seemed to be where theglory was.
Speaker 1 (02:04):
How many marathons have you done?
Speaker 2 (02:07):
I have done approximately 35.
Speaker 1 (02:09):
35 marathons wow, Any of the real big ones.
Speaker 2 (02:14):
Yes, boston 12 times Chicago.
New York the year it wascanceled so I didn't do it.
Year it was canceled so Ididn't do it.
Other than that, mostly Floridamarathons.
Speaker 1 (02:32):
What is your PR in the marathon?
Speaker 2 (02:33):
for those that don't know that's personal record.
My PR is a little bit of aheartbreak it's three hours and
27 seconds.
Speaker 1 (02:43):
All right, so you almost wanted to die.
Right that final 27 seconds.
Speaker 2 (02:47):
All right, so you almost wanted to die right that
final 30 seconds.
I had run a 5k the day beforesub 18.
Speaker 1 (02:59):
So I think I didn't have that little last bit in my
legs to quite pull it off Allright.
So, um, so yeah, I was kind ofshowing the guests here that you
quite an experienced longdistance runner with the
marathons, with the halfmarathons.
I know you did some HawaiianIronmans.
For those that don't know,that's a lot of miles it's 26.2
after 112 miles of biking and2.4 miles of swimming.
(03:19):
So now though you have I mean,you're still doing 5Ks.
I know that You're still doing5Ks.
I know that You're still doingmaybe a 10K here and there.
Speaker 2 (03:27):
For a mile or maybe.
Speaker 1 (03:28):
But now you're really focused on the mile, so I mean
that sounds like quite a change.
What brought?
Speaker 2 (03:36):
that on Two things Injuries that kept me out
because I was doing too manylong runs.
My body's somewhat fragile I'dsay my mind is not fragile, but
my body is Also.
Living in Florida nine monthsof the year, it's basically
(03:58):
uncomfortable to run, and so Ithought why don't I jump into
some legitimate road miles,especially during the summer
months, and see how I do and howI can lower my mile time?
Speaker 1 (04:17):
What was the first one you jumped in?
How long ago was that?
Speaker 2 (04:20):
The first one I jumped into was up in Rochester,
new York.
The first one I jumped into wasup in Rochester, new York.
It was USATF Masters NationalRoad Model Championship, which
is pretty competitive.
That was the first one.
That was, I think, three yearsago.
I won my age group so of course, at that point I was hooked.
Speaker 1 (04:44):
Right, it helps.
Speaker 2 (04:46):
Yes.
Speaker 1 (04:49):
What was your time in that?
Speaker 2 (04:50):
one 630.
Speaker 1 (04:51):
630.
Okay, and then what is your PRthus far in the mile?
Speaker 2 (04:58):
It is 630.
Okay, I have run several afterthat.
I'm very consistent, though.
I've run a 6.34, 6.37, andanother 6.35.
Speaker 1 (05:12):
Now, if I'm correct, you just won some kind of
championship, though right foryour age group for the mile.
Speaker 2 (05:18):
Yes, Last month I ran two road miles a week apart.
One was the USATF Floridachapter championship open
championship, not just formasters and I ran a 3.37 there.
It was 100 degrees, but I wonthe top money prize.
(05:43):
I'm kind of proud of that $250.
Speaker 1 (05:47):
Was that the one in Jacksonville?
In Jacksonville?
Speaker 2 (05:50):
And the biggest money went to the best age-graded
performance, which has a formulawhich takes your age and
extrapolates what you would haverun in your prime.
So my 637 was a 451.
Speaker 1 (06:10):
So what do they consider your prime when they do
that?
Does it depend on the distance,like, is there a prime for 5K?
I think?
Speaker 2 (06:16):
they just do it off stats of world-class runners.
Okay, and it's just data builtinto that.
Speaker 1 (06:22):
So that probably would have been your 20s.
I'm guessing right.
Speaker 2 (06:25):
Probably 20s or early 30s.
Okay, so I had a I think rightunder a 90%.
So 90% and up is world class.
So that's kind of thrilling.
So I virtually won the race.
Speaker 1 (06:41):
Men and women together, I had the fastest time
, and so I can say, like you're68, right Age 68 will be 69 in
six weeks, man, so that's somepretty, that's like that's some
impressive times.
I mean, that's pretty darnquick.
I mean, not too many people arerunning a sub-seven-minute mile
, you know, at any age.
Speaker 2 (07:03):
And then the next week I ran the uh usatf master's
national mile in indianapolisand how did that one go?
That went great.
I ran a 6 34.
It was only 90 degrees, fastcourse, beautiful course,
downtown Indianapolis.
(07:24):
The best in the country werethere and I ended up fourth,
fourth in age group, or fourth,fourth in age group.
The other three that were aheadof me had just turned 65, had
just come into the age group, sothey're youngsters.
Yes, so you know, we were allwithin 30 seconds of each other,
(07:45):
pretty much.
Speaker 1 (07:46):
Is your goal to win that maybe next year?
Is that one of your goals?
Speaker 2 (07:51):
I think next year will be hard.
As a 69-year-old, I'm at thewrong end of the age group.
Speaker 1 (07:56):
When.
Speaker 2 (07:56):
I'm 70, I think I can clean up pretty well if I'm
still able.
It's always you know, you neverknow.
Right still able.
It's always you know, you neverknow right.
But uh, I was pleased with itbecause I've held up from last
year when I ran, uh, the fifthavenue mile in new york city in
september are you doing thatthis year?
Speaker 1 (08:14):
yes, I am okay, I ran a 635 there, that sounds really
cool and and placed in my agegroup.
Speaker 2 (08:22):
So I'm thinking I haven't lost anything.
If anything, I'm actually inbetter shape right now.
Speaker 1 (08:27):
And maybe you might luck out some better weather in
September in New York.
You never know, it could goeither way, but most likely
cooler, all right.
So yeah, you mentioned that thefirst reason was frailty of
body, which I don't know ifthat's true because you do a lot
, but I know what you mean.
The distances of long-distancerunning.
(08:48):
There's sort of a myth outthere that we still hear a lot
that, oh, intensity leads toinjuries and it's really the
long stuff that just beats thetar out of your body.
I mean I haven't seen youinjured in a while since you've
been focused on 5K, 10k.
I mean it's not really theintensity you run track, it's
(09:12):
really the long miles, right,that just beat your body up.
Speaker 2 (09:15):
For me, I had to come to the realization that I start
to break down.
Really anything over 10 mileson long runs, I just start.
Things just start to break down.
Speaker 1 (09:28):
Muscles are tired.
Speaker 2 (09:29):
And then they pile up .
Yeah, and then somethinghappens and I have found that
for me the sweet spot is 35, 40miles a week, one day off,
sometimes two days off.
If I'm really beat up, like Iwas this past week, I had run
two 5Ks back to back, took a dayoff, then ran track and felt
(09:53):
destroyed, couldn't hold mynumbers, and so I said okay,
take another day off.
And now I feel fine and I thinkyou can do that when you're
doing shorter distances, you canrecover faster.
Speaker 1 (10:04):
You can control it.
Speaker 2 (10:06):
Yes, and yeah, we were always taught speed kills
and maybe the kind of speed youhave when you're younger maybe
that's the case, but it's allrelative.
I'm not running sub-six orfive-minute pace, I'm just
(10:26):
trying to hold on to some legspeed.
So I find that if I don't domore than an average of six
miles a day, if you average itout occasionally, a 10-miler
training run maybe once a monthand that's that.
Speaker 1 (10:40):
And I know that fitness is a big part of this
course and you are veryinterested in raising your VO2
max or at least maintaining it,which really raises it.
And talk to everybody a littlebit about that, because me, as
an exercise physiologist, I tellpeople all the time I'm like,
look, it's intensity that buildsyour fitness.
(11:00):
There are a lot of people thatgo out and do long races, long
runs and that's great.
You know, whatever you do makesyou happy, whatever, but it's
the intensity that builds thefitness right.
Speaker 2 (11:13):
Absolutely.
I have found that getting onthe track and just repeat 200s,
400s, not even 800s, to reallygo as red line, total red line,
you have to stop when you crossthat stripe on the track and
(11:34):
bend over.
It's probably the best way ifyou do it consistently, week in,
week out, and also do all theother stuff to hold on to your
VO2 max.
You know you can run foreverfor three hours at a 12-minute
pace.
I don't think that's going tocontribute to increasing your
(11:54):
VO2 max Right, and it doesn't.
Speaker 1 (11:56):
The literature points out that the more fit you are,
the actual higher percentage ofyour VO2 max you have to train
at are the actual higherpercentage of your VO2 max you
have to train at.
So if somebody say, for example, has an elite VO2 of 70, 80 in
that range, they're going tohave to be at like 95% of that
to even budget and that's noteasy and we can only do that for
(12:17):
intervals.
Obviously you can't hold yourVO2 max pace for anything longer
than five minutes.
You know studies show VO2 maxpace for anything longer than
five minutes.
You know study shows.
So you know I think people domiss out on a lot of fitness
when they get too married to thereally long distances and I
think with a lot of.
You know it's good foreverybody to listen.
I mean it's not trying to soundlike, you know, elitism, snob,
(12:41):
you know, with runners talking,but it's important to understand
that the name of the game istrying to improve your health
and fitness and a lot of timesthat's not happening.
When people have fallen in lovewith the super long distances,
it almost seems like people aredoing it for other reasons,
which is fine, but it's notalways fitness.
(13:03):
And I can remember when I wasyounger and a lot more
competitive via age group,people would say you know, oh,
you know, you're doing a 5k likeit was a snub right, like it
was too easy.
And I and I'd look at him, I'dsay I would rather run a half
marathon this morning than go doa 5k, because in this half
(13:24):
marathon I can just pace and notslow.
Speaker 2 (13:27):
But I mean it's it's a lot easier to run at 85% than
it is to run at 99%, absolutelytrue, and I, yeah, and I think
that that is again back to, likeI said, what we were all like
gearing at when we were younger.
We were competitive, but westill were gearing to the longer
stuff.
And you know, I didn't go tothe track regularly.
(13:48):
Elite marathoners do go to thetrack.
Speaker 1 (13:52):
Yes.
Speaker 2 (13:53):
They don't just go out there and jog their 230 or
their 210 marathon.
They do a lot of intensity, alot of threshold work, as well
as their long runs.
Speaker 1 (14:10):
For sure.
That's what kind of makes themelite outside of genetics is
their mindset and their training.
So you sent me an app, you sentme a website to look at what
was that called.
Speaker 2 (14:24):
again, Bring Back the Mile, bring Back the Mile,
bring Back the Mile.
Speaker 1 (14:27):
So that's kind of like what we're here talking
about today, to get people maybeexcited about learning that
they can shorten their distances.
You know, and you know, maybewe can bring some mile events
here to Central Florida becauseI think, you know, we have a big
health and fitness problem inour country, in the world, but
(14:49):
mostly our country, and it'slike if we can get more people
understanding that they have thetime to go out and push with
some intensity.
You know, everybody noteverybody, but a lot of people
can run a mile and it'ssubjective.
You know how fast you run it.
I did one with you guys a monthor so ago.
I was behind.
(15:10):
It's like it's subjective.
So what's fast for you isdifferent for me, and fast for
me is different from Jim.
And we had a guy there that wasone of the elite in Florida.
What was his name?
Again, keith.
Speaker 2 (15:20):
Brantley.
Keith Brantley was olympianolympian and, and I think he's
my age group.
Speaker 1 (15:26):
We're very, very close and it's like okay fast
for him.
Speaker 2 (15:29):
He's in his 60s now.
Speaker 1 (15:31):
Yeah, he's olympian, yeah, way different for him than
me, but we're both running at amile intensity, like we're both
pushing ourselves the best ofour ability, because we all know
there's different levels.
Speaker 2 (15:43):
It's not.
You know, if you're somewhatfit you can run the whole mile,
right?
You see so many people now in5ks that walk and that's fine.
But if you're wanting to runand you still can't even run a
whole 5k and you're doing therun walk or the galloway, that's
(16:05):
wonderful.
But the mile is achievable foralmost anyone that they can run.
That really want to pushthemselves to be more fit.
Yeah, and I and I get whatyou're saying.
Speaker 1 (16:17):
it's like, um, you know, we're.
We're almost like being carefulbecause we don't want people to
not do races.
But at the same time, you knowyou've been doing this longer
than me and I've been doing itsince the early 90s.
You started in the 80s.
I mean we've seen a switch inraces.
It's gone from people reallyreally trying to improve their
(16:38):
health and fitness to a lot ofpeople and I know this is going
to sound judgmental, but thereis maybe there's a problem with
it.
There's definitely an issuewith it.
But there's a lot of peoplethat do it for other reasons.
They might be doing it to telltheir friends, they might be
doing it to post on Instagram,they might be doing it to take
(16:58):
their selfies, and it's likethat's okay.
But we do have a fitnessproblem in this country and how
can we get people encouraged,maybe, to just improve their
fitness?
It's great to go out and do it,but maybe we go out and do it
and say I'm trying to makemyself better, I'm trying to be
more fit, trying to be morehealthy, you know.
(17:19):
I mean we've seen a big changeright.
Speaker 2 (17:21):
Absolutely change right, absolutely back in the
day.
You know the first race I everran easter beach run.
No one was walking right.
I can say that not one personit that races were races.
They weren't all fast, but theywere all there to run to be
their best and I, I, I like that.
(17:42):
That.
You know the in general sense,the sport is opened up and we,
we get all.
You get a 5k every weekend.
You can find one right and andyou can walk it and that's great
.
You can walk three miles, thatthat's definitely good, but like
to see someone, if they want toactually get fit, to run, not
(18:09):
just walk.
Speaker 1 (18:10):
Right.
Speaker 2 (18:12):
And the mile again is a great way to start to feel
like well, I just ran that mile.
Whether you ran it in 10minutes or you ran it in 12
minutes and so on, that's right,or 14.
Speaker 1 (18:23):
Yeah or 5.
Yes, because there are peopleout there that will run it in
five, right, I mean there'speople that will go sub five and
you know the world record Ithink we were kicking it around
but might be something like 343for a mile.
I mean that's insane to me tothink about.
I remember reading in collegethat you know some of the fun
(18:44):
reading we would do, but theywould talk about how the mile
was actually the hardest eventto train for.
Like it is so freaking hard.
It's a sprint that you'reholding for three or four or
five, six, seven minutes.
Like it's a sprint.
Speaker 2 (18:59):
It's a sprint, but you have to, but it's aerobic,
it's not anaerobic in that sense.
Speaker 1 (19:03):
Correct.
Speaker 2 (19:04):
And so it is at that that sort of in the crosshairs
between the two where you cannotturn to the person next if
you're racing your car Right.
And utter a word you want toquit, you cannot, and so, yeah,
it's kind of that.
You know what it's always beenthe model's always been the
(19:25):
magic.
Speaker 1 (19:26):
Yeah, the magic model right.
Speaker 2 (19:28):
The magic model, the four-minute barrier.
Women are getting very close tonow.
The top women are just a fewseconds away.
We might see it in our lifetime.
I hope we do.
Speaker 1 (19:38):
I think we could, with all the experimentation and
stuff that they're doing andthe push it really is, making a
comeback and again like so.
This being a fitness podcast,you know what.
What we're trying to do here istalk about the importance of
the mile Cause what you said wasyou're fit.
I mean, you're obviously fit,you want to remain fit, you want
(19:58):
to remain healthy and you'refinding a way to challenge
yourself in a cardiovascular wayand not beat the tar out of
your body.
Like you know, we just see somany people that I get it, they
want to become more fit, butsometimes they go on social
media and they see everybodytalking about the marathon they
did and that's great, but maybethat beats you up and then you
(20:18):
can never run again.
You know, maybe you go, you knowwhat, maybe I'll find a mile or
event or a 5k you know, and andunderstand that there is as
much fitness there, if not more,than the longer distances I can
promise the listeners thatthere is more fitness in trying
to reach the mile.
(20:40):
Maybe not as many calorie burn.
Maybe you're doing it to burncalories.
No, but if you're really tryingto build your fitness, I'd love
to see people really sign upfor a shorter event like a mile
or a 5K.
And you know that's kind ofwhat you're here talking about.
(21:00):
You've gone from the great longdistances, you know, and I know
you loved it.
Speaker 2 (21:05):
I mean that's great.
Yes and I and I, you know, I'msure if they uh took uh samples
of my muscles, I am definitelywould be in the endurance.
Speaker 1 (21:17):
Yep.
Speaker 2 (21:18):
Uh but I don't have a vertical jump period?
I never have.
So no, I'll never be good atthe 100 meters or the 200 meters
or the 400 meters or probablythe 800 meters, but beyond that
it's a mixture of the two andthat's you know.
(21:42):
That's kind of the sweet spot.
Speaker 1 (21:44):
Yes, and you were saying earlier about the
distance and you know, I thinkmaybe listeners might be
surprised to hear that like themile and 800, like that's
considered middle distance, likepeople don't understand.
Like you said, it is aerobic,it is not a sprint, it is the
aerobic muscle fibers beingworked, it's the aerobic part of
(22:06):
the cardiorespiratory system.
It is in between and it'sreally really hard, you know,
but worth it and I think it'skind of cool.
You know that it's coming back.
You know I think it's cool thatthe mile is being pushed a
little bit.
Speaker 2 (22:23):
Yeah, yeah.
I was just on that websitetoday actually because I'm
always searching for anotherlegitimate road mile not a
little kitty race, right and Ifound one in Georgia that I'm
trying to convince my husband togo to in a couple weeks In
Athens, georgia.
Speaker 1 (22:41):
Oh, wow, that's ironic.
Speaker 2 (22:44):
Athens, yes, yes yes, and it's a legitimate.
While I looked up the resultsand yeah, there's.
Speaker 1 (22:50):
What time of month?
August?
No, this month.
Oh, this month, yes the 26th.
Speaker 2 (22:55):
I think it is Okay, but we're considering it.
It's USATF certified distanceand I looked at the past and I'm
like, yeah, this might be good.
Speaker 1 (23:11):
And then you have the Fifth Avenue Mile coming up.
Speaker 2 (23:14):
Yes, the New Balance Fifth Avenue Mile is September
7th.
Speaker 1 (23:19):
And you literally run down Fifth Avenue, New York.
Speaker 2 (23:22):
You run from 80th to 60th on the east side of the
park, and I will be 69 years old.
Speaker 1 (23:29):
That'll be awesome.
I looked into that and it wasfull.
Speaker 2 (23:32):
It filled up in about two hours.
Speaker 1 (23:34):
Yeah, 10,000 people, 10,000 people running a mile.
That'd be fun, though, to goand just watch, so I imagine I
haven't seen it.
But do people line the streets?
Speaker 2 (23:44):
Do people?
Yes, absolutely.
The streets are all lined andthere's there's, uh, different
start times with not all 10,000people are running together, so
you do get an open road, okay,so they'll do a couple age
groups together, so maybethere'd be a couple hundred, uh,
and so you know where you areand they have big signs every
(24:05):
quarter mile, big digital signs,and it is amazing and it has
you know, the top in the worldare there as well.
They run last, so you get tostay around and watch them
running.
Sub-4s.
Speaker 1 (24:19):
Is there cash prizes to them?
Speaker 2 (24:21):
There is money for them.
Yes, I think especially ifthey're sponsored by New Balance
.
Speaker 1 (24:26):
Do you know how much maybe?
Speaker 2 (24:27):
I don't know but Josh Kerr, who I think was a I can't
remember if he was an Olympicchampion, but he's one of the
top runners.
He's from the UK.
He won it this last year.
Speaker 1 (24:40):
All right.
So, as we finish this up, we'retrying to steer people in the
direction of you know, like yousaid I love what you said you
know, whether you run asix-minute or a 12-minute mile.
You know, if you really want toimprove your fitness and I hope
everybody does, because itreally makes you feel better
when you're more fit how do youwant to try to?
What would you say to people?
(25:01):
How are you going to like tryto get people to try the mile?
What would be some advice foryou to get people off the couch?
So saying, into the mile?
Speaker 2 (25:09):
or if you haven't, yeah, if you haven't, I'll say
two different things.
If you, if you already run andand you've done your, your, you
know your bucket list, yourmarathon, then you jump into
races here and there, tryrunning a really fast mile.
You know you can run the mile,so it's not an issue anymore of
(25:32):
the distance, that's not it.
But now let's see how fast youcan really go and I think it's
just a good boost, a good boostfor your fitness, your wellness,
also competitively withyourself.
You know, if you run a marathonand you're a four-hour
marathoner and you know you canextrapolate what your mile
(25:54):
average was and just see howmuch you can reduce that in the
mile.
Speaker 1 (25:58):
So that would be like a nine-minute mile then, yeah,
is that an example?
Speaker 2 (26:02):
Sub-eight, maybe a seven, if you are new to running
and thinking about running andthe whole thing just seems like
it's overwhelming becauseeveryone's running hundreds of
miles everywhere.
Uh, try to find a road milethat's completely doable for you
(26:23):
, uh, and go from there and thenmaybe you want to go up after
that.
But it's a really good way toget started and not feel
overwhelmed with the distance.
Yeah.
Speaker 1 (26:34):
And you know I was thinking back to one of my
principals.
I don't know, you didn't go toschool here, but Horace Brandon,
you remember.
Speaker 2 (26:45):
I know Horace Okay Very well.
Speaker 1 (26:47):
So he was my principal in seventh grade.
Speaker 2 (26:50):
And I can remember him being you know he's a runner
for years and years.
Speaker 1 (26:54):
But I remember back then, when he was younger and I
was in seventh grade, he made usall, made us like the whole
school one day run the mile,Good for him I know I look back.
I still tease him sometimes onFacebook, but it was like we
dreaded it, but it was like howcool that was to try to get the
whole school to run the mile.
So the mile has always kind ofbeen that thing right, yes, so
(27:16):
it's like can you run a mile?
Can you run a mile?
And I can remember I think Iwalked part of it.
I have pretty much no idea, butI can remember running my first
mile and going.
Oh man, I ran a mile and sothat might be just.
That was a great piece ofadvice you just gave.
Maybe go out and challengeyourself Just.
Can I run a mile?
Speaker 2 (27:35):
And how good you might feel about yourself.
Speaker 1 (27:38):
And then try to take it from there.
Can you bring the times down?
Yeah, that's great.
Speaker 2 (27:43):
Absolutely.
You don't need to have a trackbackground.
That's intimidating to a lot ofpeople.
They don't want to go race on atrack.
That's a road mob.
Speaker 1 (27:53):
You can measure it out in a car if you need it to.
Everybody's got a GPS.
Go out to a trail, turn aroundafter a half mile or whatever.
All right, well as usual, kitty.
This has been very interesting,I love having you on.
All right, well as usual, kitty.
This has been very interesting,I love having you on, and I
know we'll do this again in afew months because I know we
wanted to talk about the stateof racing, which we sort of
touched on a little bit today,but we wanted to keep it to the
(28:16):
mile.
So, thank you so much, kitty.
Speaker 2 (28:19):
Thank you again, Rob.
Speaker 1 (28:26):
I want to thank everybody for listening to
today's show.
Please follow the show and ifyou can hit automatic download,
it just really helps me.
Also, I want to thank our otherwonderful sponsors.
Overhead Door of Daytona Beach,zach and Jeff Hawk, give the
best customer service there isand they already have the best
(28:50):
product, so if you need any helpwith your garage doors, please
give them a shout at386-222-3165.
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