Ask the Experts - Fitness
Answers from John Shepherd:
Q.I am a 68 year old (6'3 1/2" and 190lbs). I started running about 5 years ago in preparation for the Marine Corps Marathon. Now I'm hooked and have even consulted with the coach of a local university to try to improve my performance. I run about 20 miles per week. Additionally I do weight training at least 3 days per week. Yet, my performance never improves. I run well through the first couple of miles when running 5k’s but then fall off dramatically. In some races I do have a "kick" left for the last 100 yards. It is very frustrating.
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Answer:
Firstly, I don’t want to tread on the toes of the coaches you have already consulted, so if you are still working with them, please get them to look at my suggestions and see what they think.
Obviously age will affect performance however; the ‘right’ training can produce great performances. From what I can determine from your e-mail you are not putting in enough slower miles to develop a greater foundation of endurance (the so-called ‘aerobic base’). This will develop your aerobic engine and improve your body’s ability to burn fat as an energy source, preferentially over its more limited carbohydrate stores. This will extend your ‘range’ and spare your carbohydrate for a ‘sprint finish’. The need to run more miles will become crucial for your intended assault on the marathon. Note: 26 miles is going to be tough and you need to specifically and progressively prepare. Don’t be afraid to run and walk as part of your need to increase mileages. This will save your joints and provide you with every opportunity to steadily develop your endurance.
Try the following types of workout as prep for your 5k to marathon running. If you find the workouts tough then try supplementing some for cycling equivalents – as a rule you should multiply your running distances by 3.5 to achieve an equivalent CV effect. As you have a heart rate monitor I have provided suggested percentage heart rate training zones.
Session 1 7 miles easy (heart rate 70-75% Heart Rate Max)
Session 2 3 x 1 miles quality aerobic intervals (80-85% HRMax) with 800m walk/very slow jog recovery
Session 3. 4 miles easy (heart rate as session 1)
Session 4 10 miles heart rate 75%-80% of HRMax – as indicated you might need to walk to stay within the designated heart rate band. This will be your quality ‘steady’ aerobic workout. You should be well rested before performing it and take a day or so off afterwards.
Weight train twice a week
Finally a note on your racing - consider your pacing strategy, don’t set off too fast. You need to conserve your energy; if you set off too fast you will run out of gas in the later half of the race, whatever the distance. Try to reach the half-way point comfortable in the knowledge that you will be able to achieve a similar (or faster) performance for the second half.