Jan's Plan: Yes, You Can!

On July 11, 2010 I finished the half marathon in 3 hrs 38 min 2 days after my 64th birthday. It was easier, more fun and faster (by 30 minutes) compared to last year.  I drank plenty of water the day before the race. On awakening the day of the race I drank a glass of water and half cup of strong coffee with sugar and cinnamon. The caffeine and sugar were for energy and the cinnamon was for blood sugar stabilization. Then I ate a boiled egg and rye cracker. In my pocket I carried a packet of Honey Stinger gel caps. There would be water and sports drinks every two miles along the route.

At the start we stretched and warmed up – gastroc, hamstring, TFL, pectorals, cervical muscle stretches. Abdominal, hip, shoulder muscle warm ups and range of motion. Then some good diaphragmatic breathing and visualization of running across the finish line and we were off.

The first 2 miles it was important that I use a warm up pace instead of a faster “I can beat the person in front of me” pace. Focus on foot position, hip/leg function following trunk lean and rotation, arm/elbow pump with  paced breathing. By mile 3 I found my race pace and continued that pace until mile 10 when fatigue and aches started coming to my awareness. My coping strategies worked: segmental focus, realign posture, drink water, run under the sprinklers on the route, eat chews, vary speed but keep the same pace.

The last 1 1/2 miles a friend joined me, pacing my speed by staying a step or two ahead of me. It was a great help. And I finished in good form for me- standing, laughing and feeling tired but exhilarated. I kept active for an hour after the race, slow walking. And ate protein and carbs for energy. Then a shower and short nap before being ready for the rest of the day. Try it. It is a great way to feel young and stay fit.

Hydration and energy boost are two goals when planning food and drink to be consumed during training and the actual half marathon event.

Fluids:

Water is the best hydrating fluid. Electrolyte drinks can be good provided they are not filled with added sugars and artificial colors. Drink before, during and immediately after a workout or race.  Hydration every 1-2 hours the rest of the day is important.

Food:

Energy boost from food nutrients is essential. Eat a small to average carbohydrate/protein meal one hour before a workout/race and a  small protein/carbohydrate meal within 30 to 60 minutes after the event. During a workout of greater than an hour, a small energy boost snack 45-60 minutes into the workout and one immediately at completion of the event helps keep blood sugars level.  Every athlete is different, and you should try a variety to see what works for you.  I happen to like the energy chews by Honey Stinger.  I sometimes have a honey stinger energy bar before activity as well. 

At the beginning of each training session it is important to spend 5-15 minutes with warm-up exercises and stretching so your muscles and joints are ready for the training session challenges. The target joints are spine, hips, knees, and ankles. The target muscle groups include calf muscles including gastrocnemius and soleus; hamstrings, hip flexors, gluteals, back and shoulder girdle muscles. It is important to also target internal organ alignment especially for women over 40 or after pregnancy.

Stretching Routine:  

1. Begin with achilles stretches, hamstring and spinal stretches in standing. Achilles stretches include gastrocnemius stretch  with the knee straight, soleus stretch  with the knee bent. Together these stretches elongate the achilles tendon and mobilize the ankle.  
2. Progress to gluteals and piriformis muscles lengthening with the hip in the adduction/medial rotation position. Hold each stretch for 45-60 seconds without bouncing. Release each stretch gradually.
3. For additional stretches include shoulder and shoulder girdle joints and muscles. Elongate pectorals and posterior scapula muscles.
4. Then elongate the spine by reaching for the clouds with each arm overhead.

For postpartum or over 40:  It is important to align your internal organs and pelvic muscles before training. Recline on the Wonder W’edge with your hips on the high end of the wedge and hips and knees bent and feet on the ground. With your heels and knees  touching, roll your knees out to hip width, then roll them in so your knees are touching. Repeat this slowly 10 times. The Wonder W’edge uses gravity to realign internal organs and the Roll for Control exercises improve support of the pelvic muscles so when you are upright training everything is supported in the correct alignment. The inverted position on the Wonder W’edge also aligns your sacroiliac joints. Do not do situps or crunches as they push internal organs down and can lead to back, leg and foot pain.  

Muscle Warm-up Routine (Everyone):

1. Warm up the major muscle groups next. Warm up hip muscles by swinging legs into flexion and extension (forward and back) then side to side crossing midline. 
2. Warm up trunk and back muscles by rotating your arms and shoulders to right and left hips alternately. Your head turns to the same side with each rotation. Repeat each movement 10 times in a slow gentle rhythm.
3. Next walk on your toes 20 steps, then on your heels 20 steps. Point your toes out for 10 of those steps, then point your toes in for the next 10 steps. 
4. Now lift your arms up and out with a  good inhale, then down and across your body with exhale. As you lift your arms up with inhale look up towards the sky and as you bring your arms down and across your body let your chin drop. Five to ten repetitions is enough
5. Yoga downward dog and sun salutation are also good warm up exercises.

You are now ready to begin the training program- it may be speed training or endurance training. With either traning session begin by walking slowly for 5 minutes focusing first on your breathing, then heel-toe push off, then arm swing. The next blog will be on training points to remember.

Working up to longer distances become even more important as we age.  Middle-aged exercisers don’t have the same reserves they had when they were younger, and they need more time to recover between workouts.  To complete the goal without injury,  people over 50 need to take a longer approach.  Building up endurance and strength comes in three ways:

• Increasing the distance covere by walking or running,
• Increasing the speed of walking or running, and
• Increasing the time spent on your feet walking or running

So here’s an example of a weekly schedule you could follow. these are suggestions, you can change the order to accomodate your schedule, but having a mix of workout types is important to prevent over-training and to work on different fitness areas:

1. Day One: “Average” distance or “average” time workout at an aerobic level, roughly 65% off your target heart rate.  What’s average?  Start with something easy and increase your distane or speed as you gain strength and fitness.  If you’re not sure where to start, begin by walking a mile or even a half mile.  At the beginning, the first step is to get out and get moving!
2. Day Two: Speed work, designed to to work at 75% of your target heart rate (the anaerobic threshold).  Becasue these days are faster, distances should be equal to or slightly less than your average workouts.
3. Days Three  and Four: “Average” distance or “average” time workout at an aerobic level, roughly 65% off your target heart rate.  One of these days could be lighter, especially if the following day is a longer distance.  Throwing in a day of cross-training, such as riding a bike, swimming, or another activity is another way to add some variety to the routine and prevents injury by allowing those walking and running muscles to rest.
4. Day Six: Distance work, increase the distance weekly starting at 3 miles and working up to 12 over the 4 months.
5. Rest Day: Try yoga, meditation, stretching, or another low or no impact activity you enjoy.  everyone is diffent, and some people need more rest than others.  If you take a second rest day in a week, replace one of the “average” workout days.

Note: Always include a warm-up and cool down.  Slow walking before a workout for 10 minutes prevents injury and improves speed and endurance.  That 10 minutes would optimally Include some upper-body and lower-body stretches as well as range of motion and abdominal core exercises for trunk stability and internal organ alignment. 

Seeing the Difference: The difference between a structured program and an unstructured program is possibly greater for those over 50.  Following a program, even generally, is likely to lead to higher levels of overall fitness and a higher success rate for athletic goals.

Layers are the key to any successful exercise routine.  I use a combination of three shirts and a pair of lightweight and comfortable pants.  I use a lightwieght T-shirt that’s made of wicking material plus a middle layer for warmth and and a lightweight outerlayer for weather.  For pants, my friends have told me they like the form fitted pants by Under Armour (which goes all the way up to XXL) and the Patagonia Morning Glories (up to XL).  Wearing spandex might seem scary at first, but it supports your natural curves and improves exercise efficiency, not to mention they are easy to wear and easy to wash.  Wearing a looser shirt on top will hopefully address any lingering reservations.

For under garments, it’s important for women to have one or two good sports bras.  If you can’t find a comfortable size at a sports-oriented store, try a larger retailer, and try on a variety of bras until you find one that’s comforatble and has good support.  A supportive bra should minimize any “bouncing” associated with walking or running.  Over time, a bra without enough support will put stress on the muscles and connective tissue in your upper back, shoulders, neck, and chest.

For my feet, try individual toed socks for race day and TWO PAIRS of shoes!  First the socks.  They look a little funny, but they act as a kind of massage for each toe as you walk and they prevent your toes from curling under which can ultimately cause blisters and a lot of discomfort.  Finally, it’s important to have at least two pairs of walking/running shoes that you can rotate between while you train.  The foam components in your shoes need time to rebound between workouts, so to get the full benefit of those pricey shoes, alternate shoes each day which pair you use.  Some athletes will also break in a new pair (5-10 miles) for race day.

I did it! I finished Bloomsday 10k in May and then  the Missoula half marathon walking on July 12, 2009 without blisters and with much excitement that I could enjoy the after-party continuing to be on my feet. It is such a feeling of accomplishment to have the endurance to walk over 13 miles in 4 hours. Now my next goal is to improve on the time and still have fun. Jansen, Liz and I walk together and we were not the last ones in. We are ready to work towards a January race in a warm climate like Arizona.  The program to prepare for this distance was to practice endurance once a week gradually progressing up to 10 miles in a day, to practice speed once a week going 3 miles in various speed drills, and the other 3 days walk/hike 3-5 miles at an average pace. There were always 2 days of rest interspersed with the other exercise days. I always was happiest after I exercised, I was more energized, I slept better and ate better.  Next time: Jan’s Salmon River Whitewater Adventure.