What is it like to train as a 58 year old woman?
I have been in menopause just over a year. I take HRT and am experimenting with low dose Testosterone for a short block. HRT has been incredible at stopping my hot flashes which were occurring every 1-1.5 hours in my sleep. Testosterone is an attempt to help with joint and muscle pain. I haven’t felt much of a difference on it and may discontinue it in the New Year.
My training now:
- 90 to 120 minutes of aerobic training a day
- 60′ of heavy strength training 3-4 days per week
Typical week:
- Monday: 90′ Zone 1-2 Cycling/60′ Heavy Upper body
- Tuesday: 80′ run am/15′ SkiErg pm and either will contain some intensity
- Wednesday: 90′ – 120′ Easy Run/60′ Heavy Upper body
- Thursday: 80′ run/15′ SkiErg pm and either will contain some intensity/Heavy Lower Body with some mobility
- Friday: 90′ Zone 1-2 Cycling/60′ Heavy Upper body
- Saturday: Long run up to 120′
- Sunday: 75′-90′ run/Optional afternoon cycling
My running mileage is 35-50 miles a week depending upon the time of year. I walk 7-10K per day in addition to the steps I get running. Easy to do when your spouse loves to walk.
My blood tests and blood pressure are excellent. My heart calcium scan was zero and my bone density is off the charts for a woman my age.
I do take rest days as needed. Rest days happen with travel or if I notice my resting heart rate 5+bpm above normal. I do use HRV as part of the equation but only if there is a trend showing a decline.
My nutrition includes a lot of protein (at least 100g per day) and almost no alcohol. I focus on eating veggies, fruits, meat and rice. There isn’t anything I will not eat but I tend to avoid anything fried.
I prioritize sleep but am not obsessive. My sweet spot seems to be 7 hours with a natural wake up. I take a <45′ nap every day around lunch time.
I was diagnosed a month ago with moderate to severe osteoarthritis and impingement in my hips. It may seem like I buried the lead but this hasn’t made a dramatic difference in my life. Pain is intermittent and low level. If the pain is noticeable, I may take a couple of Tylenol before a run. On days I don’t lift, I will take two Advil to help with sleep if I notice some muscle and joint pain. I am very careful with Advil and I don’t make it a habit.
My surgeon who is an orthopedic hip preservation specialist was clear that without my training, I would be in a much worse position. I may need a hip replacement at some point but it is also possible that I may not. His advice was to keep doing what I am doing.
And I am doing! I had a great time running a 13.1 mile race with my daughter in November. Winning may no longer be an option but my love of participation continues. And I plan on participating as long as I can.
I am already making plans for what my life might look like if I can no longer run. More cycling, Pickleball, SkiErg, ElliptiGO and adding an ARC trainer to my home gym. Motion continues to be lotion.
No Easy Way!