[Author’s Note: This article is part of an occasional series on the unique opportunities and challenges of growing older as a runner.]
Certainly one of my favourite coaching books is Joe Friel’s “Quick After 50.” Within the e book, 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 elements of profitable older athletes — lean muscle mass, applicable physique weight, and useful cardio capability — Friel gives a roadmap for ageing athletes to observe.
As a 57-year-old athlete myself, I’ve just lately been specializing in growing my very own useful cardio capability. With two changed hips, I should be further cautious about overstriding and straining my hip flexors, so growing pace could be difficult. That stated, in current weeks I’ve included 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 bought 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 circumstances, it could possibly take me anyplace from 20 to 40 minutes to “really feel” warmed up. In an try to hurry this course of up, whereas nonetheless avoiding harm, I’ve just lately built-in “mini bursts” into my warmup interval. After about 10 minutes of simple operating, I decide up the tempo for 10 steps after which recuperate for 50 steps. Then I burst for 20 steps and recuperate 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 quicker intervals.
2. Development Intervals
Central to Friel’s methodology is his perception that the majority 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) relatively 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 enables me to progress into the interval safely and get the mandatory good thing about going exhausting on the finish of the interval. I then recuperate with a gradual jog for 3 minutes earlier than one other 7/8/9 interval.
3. Ending Runs Laborious
Nothing makes me really feel quicker than an excellent ending kick. And, though there isn’t any exhausting science on the market in regards to the physiological good thing about ending runs exhausting, I all the time appear to get a psychological enhance in doing so. So, regardless of the distance of my run is, I attempt to preserve slightly bit within the tank to make my final mile my quickest. Not solely does it really feel good, but it surely permits me to transition into the remainder of my day with a bit extra of an endorphin kick than regular.
AJW and Bryon operating in Silverton, Colorado within the winter. Photograph: iRunFar/Bryon Powell
Maybe probably the most joyful a part of ageing as a long-distance runner is the quantity of selection and experimentation required to maintain bettering. It’s not all the time fairly, and infrequently 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, quicker 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 fashion lager that’s mildly candy and evenly 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 ageing athlete? In that case, do you attempt to sustain speedwork?
- How else have you ever tailored your coaching in contrast with if you had been youthful?