Navigation
Ask the Coach: Back to the Races
Dear Coach: I am in my late 50s and have run-slowly and laboriously-on and off since I turned 40. I started running again after losing 70 lbs. on Weight Watchers. I walked/jogged the Baltimore Half Marathon at a 15-minute per mile pace and would really like to improve and run another half marathon, or even a marathon. I love the long distances, but none of the local groups are really geared for older, slower folks like me, and frankly I'm embarrassed just to show up. Any suggestions? -Susan
Dear Susan: I know of at least one local club that probably has folks that you could run with-Montgomery County Road Runners Club-and they have a group called Back of the Pack (www.mcrrc.org). Also, some of the other local clubs including the Annapolis Striders (www.annapolisstriders.org) and Howard County Striders (www.striders.net) have beginning runner programs that start off with walking/jogging with a goal of finishing a 5K without stopping. These programs are meant for runners like you who are shy to show up. I would urge you to check them out; many of the clubs are very open to runners of all abilities including you! -Coach
Dear Coach: I am signed up for the Credit Union Cherry Blossom 10 Mile and need some advice in terms what would be the best training for my situation. Last fall I did several 5K and 10K races and averaged an 8:40 minute/mile pace. I was diagnosed with tendonitis in December and in a walking cast for five weeks. I have not run since Thanksgiving, but I'm now doing physical therapy and have been doing the bike and elliptical about 3-4 times/week. -Katherine
Dear Katherine: Since you have not run for more than two months, I would suggest doing the beginner's program that Cherry Blossom offers. The program starts with a walk/run approach that eventually leads to non-stop running. Because you were in pretty decent shape last fall, you should regain your fitness quickly. The program normally involves a lot of walking at the beginning-you should instead try to do as much running as you can and limit the walking breaks to only when absolutely necessary. After a few weeks, you should be able to run several miles without having to walk at all. -Coach
Coach Kirt West has been running for more than 30 years and coaching adults for the past 15 years. He is the online coach for the Credit Union Cherry Blossom 10 Mile Virtual Training Program, a former member of the RRCA Coaching Committee, and past Vice President and member of the Montgomery County Road Runners Club.