[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, applicable physique weight, and purposeful cardio capability — Friel gives a roadmap for ageing athletes to observe.

As a 57-year-old athlete myself, I’ve lately been specializing in rising my very own purposeful cardio capability. With two changed hips, I must be further cautious about overstriding and straining my hip flexors, so rising pace will be tough. That mentioned, in latest weeks I’ve integrated Friel’s methodology to suit my very own distinctive scenario, and in so doing, have developed a three-step course of towards slowly rising my cardio capability.

AJW displaying he’s nonetheless bought it on the 2024 Hotfoot Hamster. Picture 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 may possibly 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 harm, I’ve lately built-in “mini bursts” into my warmup interval. After about 10 minutes of straightforward working, I choose up the tempo for 10 steps after which get better for 50 steps. Then I burst for 20 steps and get better for 50 steps, and so forth, till I’m as much as 50 bursts/50 recoveries. Often 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 the majority athletes begin their intervals too quick and fade towards the tip 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 price of perceived exertion (RPE) somewhat than coronary heart price or tempo. Trying to use this to my very own scenario, after my “mini burst” warmup, I begin my first interval at seven RPE for one minute, then eight for one minute, and at last 9 for one minute. This permits me to progress into the interval safely and get the mandatory good thing about going laborious on the finish of the interval. I then get better with a gradual jog for 3 minutes earlier than one other 7/8/9 interval.

3. Ending Runs Arduous

Nothing makes me really feel sooner than an excellent ending kick. And, though there isn’t a laborious science on the market concerning the physiological good thing about ending runs laborious, 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 hold a bit 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 typical.

AJW and Bryon working in Silverton, Colorado within the winter. Picture: 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 enhancing. It’s not at all times fairly, and every so often it simply doesn’t work out, however nonetheless, taking the methodology from such august professionals and making use of it to my very own scenario 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 model 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 have been youthful?