Sue Aquila – FeWoman

Category: Training

  • Training Now

    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!

    Like what you read? Caffeinate me: here.

  • Coaching, Building a Team, and the Beauty of the Loop

    I run in circles. When I was competing in triathlon, I ran the half mile loop around our collegiate football stadium – sometimes for hours. When construction started, I moved my running to another half mile loop that had a bit more variety.

    I started to invite others to join me. I got my first follower, soon followed by my second follower. Today, fourteen people showed up despite it being 22 degrees with a windchill in the lower teens.

    The team is free and our participants vary. We have walkers to elite runners. People in their 20’s to people approaching retirement. Beginner to someone that qualified for the Olympic Marathon trials. I start our program at 6:10am but most of the team warms up earlier. We gather at the start and I attempt to impart some training wisdom and a bit of humor. After those nuggets, I present the training session. Each session for specific for different goals and abilities.

    This team has made me a better coach. A handful of the athletes pay me for individual coaching (discounted for local folks). I love having the opportunity to look each of these athletes in the eye before our training sessions. If any red flags pop up, I change their session.

    Believe it or not, high achievers in life and sport, will fake it until they make it. In person coaching allows me to see where they are on a given day.

    I am so grateful to coach in person. It is a privilege to share the joys, the struggles, the failures and the triumphs together. I get to experience years of athletes development rather than a season. And I love it.

    I *often* get my training done at the same time. The exceptions are key interval sessions when I know the observer effect makes a difference.

    One of the things that has been remarkable to me is that we have developed a very strong men’s team. They are Dad’s first. They love training together while forming lifetime friendships. They push each other during practice and support each other off of it.

    If you need some motivation and/or some people time consider starting a team. Pick a short half mile loop! I know it seems redundant but no one gets lost and everyone is supported regardless of their speed. Find something lit and safe for the women on the team. And be patient. Find your first follower. Then your second. In time you will have a community.

    No easy way!

    Like what you read? Caffeinate me: here.

  • Choosing Well

    I start every day with a win by completing a training session. I don’t win or lose based on how the session went. My success depends upon FOLLOWING THE PLAN – including a rest day if required.

    And the days I wake up feeling sub-optimal? I remind myself that I have an opportunity to be great today. I know if I still feel like crap after 10′, I can call it for the day. It never happens, but I know I have a choice.

    Choosing well is a muscle. Strengthening the choice muscle takes practice. And eventually the practice of choice will become a habit. Habits are much harder to break. Opportunities to practice choosing well are everywhere – your marriage, your work, your health, etc.

    Surround yourself with others that have proven that they have chosen well over and over. Choices and habits are contagious.

    No easy way.

    Like what you read? Caffeinate me: here.