[Author’s Note: This article is part of an occasional series on the unique opportunities and challenges of growing older as a runner.]
One in every of my favourite coaching books is Joe Friel’s “Quick After 50.” Within the guide, legendary coach Friel lays the groundwork for what it takes for older athletes to stay match and quick. Specializing in what he believes to be the three key parts of profitable older athletes — lean muscle mass, acceptable physique weight, and useful cardio capability — Friel supplies a roadmap for growing older athletes to comply with.
As a 57-year-old athlete myself, I’ve not too long ago been specializing in growing my very own useful cardio capability. With two changed hips, I should be additional cautious about overstriding and straining my hip flexors, so growing velocity may be difficult. That mentioned, in latest weeks I’ve integrated Friel’s methodology to suit my very own distinctive state of affairs, and in so doing, have developed a three-step course of towards slowly growing my cardio capability.
AJW displaying he’s nonetheless received it on the 2024 Hotfoot Hamster. Photograph courtesy of Andy Jones-Wilkins.
1. Lengthy Heat-Up with Up-Tempo Strides
Friel acknowledges that many older athletes want considerably extra time warming up at a decrease depth earlier than ramping issues up than their youthful counterparts. In my case, relying on climate situations, it will probably take me wherever from 20 to 40 minutes to “really feel” warmed up. In an try to hurry this course of up, whereas nonetheless avoiding damage, I’ve not too long ago built-in “mini bursts” into my warmup interval. After about 10 minutes of simple operating, I choose up the tempo for 10 steps after which get well for 50 steps. Then I burst for 20 steps and get well for 50 steps, and so forth, till I’m as much as 50 bursts/50 recoveries. Normally by then I’m able to roll into some extra sustained sooner intervals.
2. Development Intervals
Central to Friel’s methodology is his perception that almost all athletes begin their intervals too quick and fade towards the top of the interval. He believes this may be significantly detrimental to the older athlete, and urges these of us over 50 to ease into our intervals by specializing in fee of perceived exertion (RPE) fairly than coronary heart fee or tempo. Making an attempt to use this to my very own state of affairs, after my “mini burst” warmup, I begin my first interval at seven RPE for one minute, then eight for one minute, and eventually 9 for one minute. This permits me to progress into the interval safely and get the mandatory advantage of going onerous on the finish of the interval. I then get well with a gradual jog for 3 minutes earlier than one other 7/8/9 interval.
3. Ending Runs Onerous
Nothing makes me really feel sooner than an excellent ending kick. And, though there is no such thing as a onerous science on the market concerning the physiological advantage of ending runs onerous, I at all times appear to get a psychological increase in doing so. So, regardless of the distance of my run is, I attempt to preserve somewhat bit within the tank to make my final mile my quickest. Not solely does it really feel good, nevertheless it permits me to transition into the remainder of my day with a bit extra of an endorphin kick than ordinary.
AJW and Bryon operating in Silverton, Colorado within the winter. Photograph: iRunFar/Bryon Powell
Maybe probably the most joyful a part of growing older as a long-distance runner is the quantity of selection and experimentation required to maintain bettering. It’s not at all times fairly, and sometimes it simply doesn’t work out, however nonetheless, taking the methodology from such august professionals and making use of it to my very own state of affairs has allowed me to stretch my coaching and health in methods I didn’t essentially do in my youthful, sooner days. And that may be fairly motivating.
Bottoms up!
AJW’s Beer of the Week
This week’s beer of the week comes from Phantom Canyon Brewing Firm in Colorado Springs, Colorado. Dos Lunas Lager is a tasty Mexican type lager that’s mildly candy and frivolously hopped. Like many classical Mexican lagers, Das Lunas is ideal with a contact of salt on the rim of the glass and a squeeze of lime.
Name for Feedback
- Are you an growing older athlete? In that case, do you attempt to sustain speedwork?
- How else have you ever tailored your coaching in contrast with once you have been youthful?