Training Reflections From A 51 Year Old

Today I was scheduled to do a 2x 16 minute tempo focused run as part of a half marathon focused build. However, last week while running a tempo run, I tweaked something in the ball of my left foot.  It is ok but I am efinitely not at 100% capacity.  So....instead of the regular workout today, I ended on on the elliptical for 45 mins and then 15 mins on tmill at 10 minute pace. It was ok but kind of a bummer to not be totally in the game right now. I need to figure this out.  

This lead me to thinking about how training is so different for me than it was 5-6 years ago. In my experience the game changed at 50 years old. 

My training needs related to keeping my body healthy are different. I do not currently believe I will run 5 -6 days a week again consistently. It seems too much. My body doesn't adapt the way it once did even with the strengthening, stretching and PT exercises I am doing.  I read about these needs a few years ago in the Joe Friel book Fast After 50. Check it out at:  https://amzn.to/2VygiET

I am now thinking that a tri-focused training plan will be beneficial year round.  Three sports are more likely to get me fit and keep me healthy than focusing on just one. Or, more specifically, without focusing solely on running. 

Everyone has a journey.  I am on a journey to keeping healthy this year and to race my best  I am going to get to the Cozumel starting healthy.  I have to.  

TOP TEN LIST: Favorite Tri and Run Toys

Here is a list of the BEST (i.e. my favorite) tri and run gear.  

8. Foam Roller - $23

This is not a super expensive item.  As a 50+ athlete (and I'm sure even fro the younger crowd), this is an essential.  I use it every day.  Use it often to roll out your hamstrings, calves, IT band, etc.

7. TYR Special Ops Goggles - $20

These are my current favorite goggles.  They aren't the newest thing out there, but they work for me and they come in a variety of colors so they look awesome.  Recommended!

6. Garmin Edge 130 Bike Computer - $200
I purchased my first stand alone bike GPS in 2018.  This is a small package that packs a wallop in features including smart notifications from your phone and, when racing, connects with your watch using a feature called "extended display" so you don't have to risk life and limb by trying to look at your watch while going 30 mph.

5. SPIbelt Race Belt - $35

I've had a few different styles of race belts from Fuel Belt, 2XU and a generic brand.  They all work pretty well, but the SPIbelt has a lot of nice features that make it worth a look even though it has a bit higher price including their no bounce feature.  

4. Chain Waxing Kit - $30 (for FREE SPEED)
As the great Ricky Bobby once said, "If you ain't first, you're last." If you are going to do your best and have your best chances to perform, you need to get waxed.  WAX FOR YOUR CHAIN!!!  Here are the directions and here's you need:

3. The Garmin Forerunner 945 GPS Triathlon Watch - $500+ 
I previously used the Forerunner 310XT and 920XT.  They both were helpful, and I loved them for my training.   I recently decided to upgrade and have been really happy with the 945 purchase.  The changes from the 920XT are noticeable in terms of features, and the 945 actually looks enough like a "regular" watch that I wear it each and every day.  Highly recommended!!!

2. Nike VaporFly 4%
These shoes are fast...meaning I race faster than I think I should when I wear them. You might think it is all in my head, but I don't think it is.  The Science in Sport Podcast about these shoes (and Nike's successive shoes) seems to indicate it is actually true.  The are current "legal" to wear.  Get pair while you can.  Limited sizes of the original Vaporfly 4% are available on the Nike website, and the new/updated Alphafly will be available soon.

1. Giro Empire ACC Cycling Shoes + Modifications - $100 - $300

These shoes are SLICK...meaning aero.  Even for the over 50 crowd, the name of the game is go faster using less watts.  If you haven't read previously about my mods to these shoes, check that our HERE.

These shoes can be pricey but I've gotten a couple pairs for under $100.  Your best bet in terms of snagging a pair to these sweet kicks might be on eBay:  CLICK HERE.  Or Amazon.

Being Careful - Ride Substituted For Long Run

The last few years - as an almost 50 year old and now as the #over50triathlete - have been almost as much managing injuries as being healthy. The injury list has included plantar fasciitis, torn plantar fascia, hamstring issues, broken collarbone and a variety of lesser injuries. I'm wary of more injuries as I so want to race healthy this year.

So.....yesterday's tempo run with 18 minutes at sub 7 minute pace resulted in a pain in the ball of my left foot. Darn! I hoped and thought it would just go away during the day, but it was still painful last night.

And I had hoped I would wake up without pain and compete today's long run outside in the unseasonably warm temperatures. However I still felt the pain this morning and decided it would be better to ride instead of running. I completed an Ironman pace 90 minute ride and it felt pretty good. I think I made the right decision.

Time will tell if the injury is more or less serious. I've got a long road ahead and really want to be healthy. I hope my run schedule will pick back up in the next few days to be on schedule. Wish me luck!!!

Florida Training Weekend Update 2

It was a good day... beautiful sunrise, run, eat, relax.

I had hoped to get in the pool, but it was a little too crowded for that.

Thanks to Mike M for joining me for today's run. It was a good one... 9 miles in the sun!

Florida Training Weekend Update 1

Arrived very early in Florida on Saturday, slept in, ate and then got my scheduled workout in... just 36 mins inclusive of warmup, 16 mins of half marathon pace running (7 min pace is my goal), and a cool down. All went well although I certainly felt sluggish to start the workout. It was really nice to be in warm air with the sun overhead. I'm looking forward to tomorrow's long run already.

Afterwards there was some stretching, eating, a boat tour and some drinks. A couple photos:

2020 Goal Update - January

Below are my goal updates for January 2020.  But first let's look at monthly totals:
Total hours worked out:  16.69
Swim yardage: 1000
Bike Miles: 39.5
Run Miles: 85.4


Process goals:
Eating
- Eat 500 calories less each day than what I burn in January - April - ON TARGET
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score) - ON TARGET
- Less than 80 grams of sugar per day January - April - ON TARGET

Weight
- 185 pounds by February 1 - ON TARGET, weight on 2/1/2020 185
- 180 pounds by March 1
- 175 pounds by April 1

Body Composition
- Under 10% body fat by April 1- body fat 10.6 on 2/1/2020

Health
- Stretch after every workout - ON TARGET
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments - ON TARGET
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups.  Will need to investigate if others should be in the mix too) - ON TARGET
- Sleep at least 7 hours per night - ON TARGET

Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour

Swim
- Swim 4x a month in January - April - NOT ON TARGET,  swam once in January, Yikes!
- Swim at least 3x a week May - November

Bike
- Ride at least 4x a month January - April - ON TARGET
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5 - ON TARGET, FTP 226 all in aero position...yes, a big step back but whatever (for now)
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29

Run
- Run at least 4x a week January - April - ON TARGET
- Run 3-4x a week May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace May - November

Perfomance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1 - ON TARGET, Current lowest annual weight 183.4
- Swim 200000 yards for the year: Current annual total: 1000 yards
- Ride 3700 miles for the year - Current annual total: 39.5 miles
- Run 1100 miles for the year - Current annual total:  84.5 miles
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise.  I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Coz in 11 hours or under.
- Finish all of the races I've entered and be healthy!

Goals for 2020

While listening to the TrainerRoad, I became aware of different types of goals. Researching a little more, I found the following from the YCS blog.

"There are three types of goals: Outcome goals, performance goals, and process goals. Separating goals helps organize your thought process and allows you to focus on what you want to accomplish.
- An outcome goal is a goal that isn’t under your control. It’s the big picture. For example: Being the most dominant defensive player on the field.  
- Performance goals are what you are trying to achieve. They are the building blocks that help you reach your outcome goal. To be the most dominant defensive player you can, for example, try to win 100% of your 50-50 balls or be on your opponent within two seconds of them having the ball. With the help of process goals, the performance goals can be reached.
- Process goals are completely under your control. They are the small steps you take to get to the performance and outcome goals during each training session or game. For example, in order to win 100% of your 50-50 balls, you can work out 3 or 4 days a week and improve your strength. In order to pick up your man more quickly, you can use focus, concentration, and communication to read the ball and your opponents. "

Below are my goals for 2020.
Performance goals:
- Lose at least 10 pounds (to 180 lbs or under) by June 1
- Finish all of the races I've entered and be healthy!
- Swim 200000 yards for the year
- Ride 3700 miles for the year
- Run 1100 miles for the year
- Run 7 min pace or under (1:32 or under) at the Marian Half-marathon
- Finish TC 70.3 in 5:15 or under
- Swim TC 70.3 in 38 minutes
- Run TC 70.3 in 8 min pace or less
- Finish Memphis 70.3 with a progressive performance from what I was able to do at TC 70.3...hard to quantify the goals since I'm not at all familiar with the course
- Run Memphis 70.3 in 8 min pace or less
- I would like to do 70.3 in under 5 hours again, but I'm not sure that will happen this year fitness wise.  I'm also not sure I've got the right course for that.
- Finish IM Coz swim in under 1:15
- Ride IM Coz at 65% (or better) of my then current FTP
- Run IM Coz in 4:15 or less
- Finish IM Cos in 11 hours or under.

Process goals:
Eating
- Eat ~500 calories less each day than what I burn in January - April
- Eat an equal number of calories to what I burn in May - November
- Eat vegetables or fruit at ever meal (high diet quality score)
- Less than 80 grams of sugar per day January - April

Weight
- 185 pounds by February 1
- 180 pounds by March 1
- 175 pounds by April 1

Body Composition
- Under 10% body fat by April 1

Health
- Stretch after every workout
- Physical therapy twice a week using the MedSport PT activities I have from previous appointments
- Lift twice a week, 8 x a month (bench press, standing rows, military press, dead lifts, squats, pull ups.  Will need to investigate if others should be in the mix too)
- Sleep at least 7 hours per night

Training (general)
- Start TrainerRoad Full Distance Low Volume Base plan on May 12
- Start TrainerRoad Full Distance Low Volume Build plan on August 4
- Start TrainerRoad Full Distance Low Volume Specialty plan on September 29
- Average training time per day this year of at least 1 hour

Swim
- Swim 4x a month in January - April
- Swim at least 3x a week May - November

Bike
- Ride at least 4x a month January - April
- Ride 3-4x a week May - November
- FTP test on February 3, 4, or 5
- FTP test on May 1
- FTP test on May 12
- 5% FTP increase by August 4
- 10% FTP increase by September 29

Run
- Run at least 4x a week, January - April
- Run 3-4x a week, May - November
- 3 half mile repeats in 3:10 in early February
- 6 half mile repeats in 3:10 in early March
- 41 minutes at the K2 10K on March 22
- 12 half mile repeats in 3:10 in late March/early April
- 5 miles in 33:30 on the track on April 4
- Tempo runs at 8 min pace or faster, May - November