Tips For The Aging Athlete

Great advice from Coach Della Irby, www.coachdellairby.com

Today I met with one of my athletes and turning 60 this year was a big subject. I will also be turning 60 this year so it got me to thinking.

Remember when you had your 40th birthday and your friends threw you a party with black balloons and everyone in your office dressed in black that day?

There was a time when turning 40 was considered being and old goat; especially if you are an athlete. Depending on the sport, athletes typically peak before 30. At 40, your best days used to be behind you. Well, that has changed…. Cyclist, swimmers, runners and other athletes are progressing long after they were suppose to hit their peak. Just look at Tom Brady (Football quarter back) and Meb Keflezighi (marathon runner) and Catherine Pendrel (mountain bike).

How do these superstars defy the well-established limits of age? How can the average amateur athletes learn from them and compete in our 40’s, 50’s and even our 60’s. Here are a few of my tips for the master athlete:

1) Be careful what you swallow. Eat and drink like Tom Brady (look it up). He is very care of what he puts in his body. As we age, we are not able to eat like we could in our 30 and even in our 40’s. 

2) Stay consistent (my biggest training philosophy). Train daily if you can. All of it doesn’t have to high intensity but staying consistent will help you build the house over a good foundation.

3) Keep intensity in your training schedule, even in the off season. This doesn’t mean every workout has high intensity, but you should see some intensity in your schedule each week. I put in short intensity spurts in my athlete’s workouts even in the off season.

4) Train with a purpose. Today’s purpose might be an easy day but go into each workout knowing what you are going to do.

5) Cross-train; especially if your main sport is running. Swimming is a great cross-training sport for runners and cyclist.

6) Add or increase strength training. Especial in the off season when you have more time to add it in. A PR (personal record) is build in the off-season.

7) Don’t compare your 50 to 60 selves to your 30 self. Set new goals and new PR’s. Be the best 60-year-old in your next 5K run or triathlon. Be in the top 5 Master overall in your next Ironman or half Ironman. Compare yourself to your age groups, even if you did win overall races in your 30’s and 40’s.

😎 Most of all believe in yourself. It first comes from you. Then surround yourself with others that believe in YOU!

See you at the races in 2022! Here’s to aging!!!!

A little about Coach Della:

I am a wife, mother and grandmother; a life long runner, place as high as 2nd place at the KY Derby mini marathon and 3X division Ironman Louisville Champion. I live and train in Louisville, KY.  

I am a USAT Certified Coach, Ironman University Certified Coach and enjoy coaching athlete from beginner to elite with their running and triathlon goals. I have qualified for Ironman Hawaii Ironman World Champion 11 times and have completed the race 8 times. 

Runner Spotlight - Fred Johnson

Saw this post on the Louisville Trail Nuts Facebook group and thought it captured many of our feelings about Cherokee Park and Beargrass Creek and asked permission from the author to print. Hope you all enjoy it as much as I did.

Tributaries

A Pre-Birthday Reverie

They are barely noticeable,

until a hard rain comes

and then from a trickle to a rush

Tributaries appear like watery spider webs

in the heart of Cherokee Park

They feed Beargrass Creek until it’s pregnant

and gives birth to floodwaters

and raises a pond

that engulfs part of Boundary Road,

just down a ways from Big Rock,

making it seemingly impassable

And It stops me in my tracks

A vehicle comes from behind me,

creeping cautiously and then it eases to a halt

And, the driver considers,

“Should I tempt fate and proceed”?

After a few moments, she thinks better

and turns her car around and

Returns the way she came

But not me.

I’m out on my feet for a long Sunday run

I wade through the waters,

nearly knee deep in some parts

It’s fun at first and then it starts to suck

My feet become numb in the frigid murkiness

I search for a route to high ground and find a bypass

Around the newly made swamp

I climb hand over hand up an embankment

to a soggy trail

Now out of the hyperthermic wetness

and from my perch

I see ducks at a standstill

in the torrent of Beargrass’s current

On the surface they look calm, detached

But I know they are fighting like hell

underneath the surface and their

webbed feet are paddling hard

to stay in place

and not be taken away downstream

I am hours from completing my

60th trip around the sun

Tomorrow is my birthday

and I cannot think of a better place

to be than surrounded

by the tributaries that

feed my source and enable

the constant flow of wonder

into the river that is my life

Runner Spotlight - Christina Brown Wells

Wise words from Smileyruns

Something a little different from the usual Runner Spotlight. This week we’re sharing a blog post from Christina Brown Wells. Kentucky girl through and through, we’re both Hilltoppers (though not at the same time), Triple Crown Champion, KDF miniMarathon and Marathon Champion, Olympic Trials qualifier, she ran for our Fleet Feet Racing Team when we opened and owned the Fleet Feet. Now a mother of five, she’s still running and if you’ve ever met her, you know her blog, Smileyruns, is ever so appropriate. Wonderful post and great words to start of the New Year right.  

Flashback… about 35 years ago, I found “my thing.” It began on a tiny team with a big tradition in my small town school. Fun people, an inspiring (and loud) Coach, my dad’s stories of his past experiences…and my “failure” at every other sport I tried…led me to running. And I am grateful it led me to so much more. 

WHY do I run??? 

To be alone. To be with others. 

To feel pain. To feel numb. To heal. 

To think. To think of nothing. 

To find my way. To get lost. 

To punish myself. To toward myself. 

I run when I’m… Happy. Sad. Mad. Discouraged. Motivated. Unmotivated. Afraid. Confident.

I run when I need to FEEL emotion. 

I run when I don’t want to feel ANYTHING. 

I run to solve problems. To plan. To daydream. 

I run to remember…and to forget. 

On my runs, I have processed regrets. I’ve prepared apologies…and words I could never say out loud – to anyone.  

Running helps me forgive – myself and others.  

I cry out with prayers of praise, confession, anger, hurt and gratitude as I run. 

Pleading prayers for self and others as I run.  

I have experienced laughter and tears as I run. 

I have felt pure joy…and absolute terror…on runs.  

I have seen the country… 

Met people from around the globe… 

Made forever friends… 

And fallen in love… all thanks to running. 

My runs have taken me on wooded trails, city streets, rolling hills, country roads, rocky paths & sandy beaches. 

I’ve hit the pavement before dawn and after dusk…in the heat of the summer day and in frigid winter temps. 

I’ve been blinded by rain, snow, wind, sleet, sweat and bugs…. 

There have been bruises, blisters, blood and injuries. 

I have run to chase finish lines and PR times…and now…my OWN time. 

I have won races, and I have lost…reached goals, and NOT. 

I’ve fallen a lot. 

I’ve gotten back up…MORE. 

As long as I’m able…and even when I think I can’t… 

I’ll. KEEP.ON.RUNNING. 

Sooo…what about you? Have you found “your thing”? It may not just be one thing, and it may change in different seasons of life – but it helps you fill up AND pour out. Is it art? Cooking? Exercise? Theater? Crafting? Building? Writing? Photography? 

Go explore. Go experience. Go find it. I pray that you do. 

(Background note: Once upon a time… I was a Certified Therapeutic Recreation Specialist. I LOVED helping people who were living with mental illnesses and battling self-medicating addictions discover – or rediscover – their interests and learn to use activities and hobbies to develop healthy coping skills and confidence. Sometimes grown ups forget how important it is to “play”…and that “playing” may lead to so much more in life. )

Runner Spotlight - Sarah Jenkins

Favorite distance

The atmosphere of mini's are so much fun. I have ran the KDF mini several times and plan to continue to participate in that event but I would have to say that the 5K is probably my favorite distance. I have a goal of running a race in every state and the 5K is a nice distance for that since it does not take that long to run. I can get my race in and then spend time experiencing what ever state we are in with the family.

Do you have any running/walking advice you'd like to offer?

Have fun. When I first started running it was a chore to me. I was a college student in the Kentucky Army National Guard and I was trying to improve my 2 mile run time. I saw nothing fun about it. Eventually, I had the idea to sign up for a 5K to mix things up. I don't know what I thought it would be like but it was not what I expected. The atmosphere and people were amazing. So much fun and excitement surrounded this task that I often dreaded. That was a turning point for me. I saw the possibility of running being fun. Fast Forward to now, I am a 32 year old mom of two who cannot imagine my life without running in it.

Why do you like running River City Races events?

River City Races events are a great experience. The events are always put on well and they are a wonderful way to meet some amazing people. The Downtown Doubler was my first in person race since January 2020 and it was the perfect come back event.

Christmas Gifts for Runners-Thinking Outside the Box

This year try a little something different for the runner in your life.

Looking for gift ideas this holiday season? Tune in to nature by supporting Olmsted Parks & Parkways! From December 1-17, Olmsted Parks Conservancy offers special benefits when you join or renew as a sustaining member.

 Your $5 per month membership comes with:  

•             A chance to win a Pedego electric bicycle 

•             A newly designed member T-shirt 

•             Heine Brothers Coffee is matching all donations up to $10,000

 Every dollar helps make the Olmsted Parks and Parkways vibrant, inclusive and sustainable. Together, let’s make sure that they can continue to be enjoyed for many seasons – and generations – to come. Learn more and donate at olmstedparks.org. 

While runners are great about putting in the miles for training, we often neglect cross training and strengthening our core. A great way to cross train is through group fitness, and Louisville has a perfect group fitness studio for runners: Shred415. 

With one location in the Highlands and one location on Whittington Parkway (the corner of Shelbyville and Taylorsville), Shred415 is a 60-minute class with 30 minutes spent doing treadmill drills and 30 minutes doing strength work on the floor. Floor work is focused on strengthening the core and helping keep people injury-free while running.

Give the gift of Shred415 classes or membership by visiting their website or downloading the Shred415 2.0 app.

As we celebrate the holiday season, it’s sometimes hard to keep up your running routine with more celebratory parties offering lots of food, and who can resist a glass or two of wine or our favorite…bourbon!

Check into the health benefits of extra virgin olive oil and balsamic vinegars at Primo Oils & Vinegars, 3628 Brownsboro Road.

Primo Oils & Vinegars can be a one-stop-shop to check off your Christmas list with our pantry items, sweet treats, gourmet Olive Oils, and gift boxes. 

Neither wind, nor rain nor heat of summer can keep a runner off the roads. It's hard on the skin, for both men and women.

Refresh a runner in your life this holiday season. Give the gift of a deep cleansing facial to keep skin fresh after workouts

Esthetics by Luci is a locally owned day spa in the heart of downtown New Albany, Indiana.

Esthetics by Luci offers a vast variety of services, from chemical peels to lash lifts, in a calming environment. Renew your confidence and beauty as you relax and unwind. Click here for more details and to purchase a gift certificate.