Age-Adapted Fitness: Stay Motivated as You Age

When I was in high school at Palm Bay, the track coach asked if anyone wanted to try hurdles. I had never done them before, but I love a challenge.

In 1999, I set the school record in the 100-meter hurdles, finishing in 15.5 seconds.

Years later, my son noticed at an event in the gym that my name had been replaced on the record board. He came home and said, “You’re not up there anymore!” It made me pause, but I don’t compete for the glory.

I enjoy the competition, but not just to win—I love adapting and sometimes it’s about coping.

Here are five ways my life as a competitive runner has evolved over the past two decades.

Life is a Marathon, Not a Sprint

When I was younger, life felt like a sprint.

At Florida Atlantic University, I ran sprints and relays under Coach Nate Hooks, competing against some of the best schools in the nation in the 4x100 and 4x400 relays.

I lived with distance runners at FAU, and when I finished sprinting, I transitioned to two- and three-mile runs.

My husband got into cycling, and we used to ride 200 miles a week. However, when we had kids, we decided to put the bikes away.

Today, I have a doctorate in pharmacy, and patient care at Health First has become a passion that rivals my racing life.

A good day at work doesn’t provide the same endorphin rush, but it makes a significant impact on the community I love.

I didn’t run my first marathon until I was 41, but my competitiveness remains strong.

Maintaining a Competitive Edge

Sprinters have a sharp edge—they run as fast as they can, and then it’s over. Marathon racing requires training your mind, which becomes like a muscle.

During the emotional rollercoaster of a three-hour race, you experience highs and lows.

You start off feeling great, then wonder why you’re doing it as fatigue sets in.

You worry about small sensations in your body, but halfway through, you get pumped and think, “I’m doing it!”

It’s a constant pep talk with yourself. Things hurt, things happen, but you keep moving forward.

The Importance of Rest and Recovery

In college, I never woke up sore after a meet, and hydration wasn’t something I planned for—I drank Gatorade because it was available.

Before away meets, we’d stop at Burger King, and it was fine because we were young.

Now, I couldn’t do that. Nutrition before a marathon is crucial. Loading up on carbs the day before a marathon or a long training run is essential. During the race, I take about six energy gels, one every three or four miles, with about half containing caffeine.

The worst headache I’ve had followed a half marathon where I skipped nutrition despite feeling good.

Before race week, I train at 4:30 a.m. daily.

I can’t stay out late before a long run. I weigh myself every day, not out of fear of gaining weight, but losing it.

Eating right, getting enough sleep, strength training, attending physical therapy, and taking ice baths for recovery is like a second job.

Building a Support System

Having a support system at home that understands the time commitment and occasional grouchiness is invaluable.

I support my kids in their sports (football and lacrosse for my son, gymnastics for my daughter), and I’ve never missed one of their events.

I train when it doesn’t interfere with family time.

Trips to Boston for the marathon have included Red Sox games and meeting Rob Gronkowski. My son suggested making it an annual family tradition.

Incorporating Speed Training

I still incorporate speed into my training. On Tuesdays, I do 1-to-2-mile repeats; they’re fast but not sprints.

On Thursdays, I perform shorter, faster intervals with recovery jogs in between. This prevents “long, slow legs” and helps maintain my fast-twitch muscle fibers.

It’s crucial for that final kick at the end of a race.

I hope to keep running competitively for a long time.

Source: floridatoday

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