There’s something powerful about seeing someone in their 60s still moving with purpose — not out of nostalgia, not to prove a point, but because the fire is still there. Not the reckless fire of youth, but the refined kind. The kind that knows who it is.

In this episode of Still Becoming, Bobby sits down with Ray Knerr — a lifelong runner, coach, competitor, and quiet example of what it means to keep showing up long after the world expects you to slow down.

Ray is in his mid-60s and still competing at a high level. Just this past year alone, he placed fifth at the Indoor World Championships in the 800m, ran 2:18 in the 800m, clocked 18:25 at the Carlsbad 5000 on the roads, and ran an indoor 3K in 10:22. On paper, those numbers are impressive. But the real story of this episode goes much deeper than times and results.

Recovery took longer. Speed required more intention. Strength had to be maintained, not assumed. The body no longer bounced back automatically. But what’s striking is that Ray doesn’t frame these changes as losses. He frames them as information.

What changed physically? Recovery became more important. Warm-ups mattered. Cool-downs mattered. Strength and mobility stopped being optional. But on the flip side, something else remained remarkably intact — the love of the process, the desire to compete, and the internal drive to keep improving.

Ray talks openly about comparing himself to his younger self — something almost every aging athlete struggles with. Instead of pretending those thoughts don’t exist, he acknowledges them and then reframes them. The goal is no longer to chase who you were. It’s to respect who you are now.

When the conversation turns to training, Ray is refreshingly practical. He still runs frequently, but with purpose. He still does speed work, but it’s tailored. He still pushes himself, but not blindly.

Recovery, he emphasizes, is no longer something you squeeze in when convenient — it’s part of the training itself. Easy days are truly easy. Hard days are intentional. Strength training and mobility work are no longer accessories; they’re foundations.

The Mental Game

For Ray, it’s not fear of decline. It’s curiosity. It’s identity. It’s the simple question: What am I still capable of?

He talks about days when the body doesn’t respond — when the legs feel heavy, when workouts don’t click. Instead of spiraling, he zooms out. He reminds himself that consistency over time matters more than any single session.

When asked about the biggest mental difference between Ray at 20 and Ray now, the answer is clear: patience. A deeper trust in the process.

As the conversation closes, Ray offers advice for athletes in their 40s, 50s, and beyond — especially those thinking about restarting or redefining their relationship with sport.

Aging athletes often bring more discipline, better emotional regulation, and a stronger appreciation for the opportunity to move. When paired with smart training, that mindset becomes a powerful advantage.

The answers are quiet, grounded, and deeply human. There’s no dramatic declaration — just the steady truth that growth doesn’t stop unless we decide it does.

Aging doesn’t end your fire.

It refines it.

And as always, the reminder that anchors Still Becoming:

You’re still becoming.

And you’re the only one stopping you.