Case Study. Teri, age 51
Teri biking to the trailhead on a winter running adventure.
Teri and adventure partner Stacey on a training trip prior to setting the Olympic Traverse FKT.
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Panic attacks, heat sensitivity and slowing.
After years of good racing through her 40s, Teri started what she was able to look back on as severe perimenopausal symptoms including, increased sensitivity to heat, panic attacks, decreased pace on runs and higher than typical heart rates during workouts. She took a break from racing in 2017 because of poor results, frustration with training, and inability to finish races without overheating. In 2022, after not racing for almost 5 years and post-menopause, Teri said yes to a 190 mile FKT (Fastest Known Time) attempt on the Olympic Peninsula. From injury cycle to super strong Teri started coaching in January of 2022 with an emphasis on shorter runs with short sprints and drills to work on gait. She also started in the gym Olympic lifting, a new sport to her which was a great way back to the gym and gateway to lifting heavy weights while focused on technique. With high hamstring pain and plantar like pain, training was interrupted until the gym work started paying off and training could start in earnest. The hard work With 2.5 months before the FKT attempt, there were 2 weeks in a row starting to up the volume and vertical gain in workouts. Week one had back to back days and week two had 3 days of longer volume in a row. Both weeks still included strength training which switched at this point from Olympic Lifting to a focus on squats and deadlifts. |
Strength and more strength
Strength training was 2-3 times per week. Lifting days included the power lift with heavy weights up to 4-6 reps done 4-6 times and accessory work like weighted box step ups and plyometric work, like box jumps or squat jumps. If there was a third day it was at home with lighter weights for PT and balance and included plyometrics or swings and thrusters or other power moves. At one month prior to the FKT there was a week backpacking that was approximately half the distance over the same number of days as her planned FKT route to test gear and decide on nutrition choices.
In the month in between the simulation and the attempt all efforts were less than 2 hours. Runs included speed work to keep power, treadmill repeats aiming for maximum vertical climbing and lifting was maintained throughout with 2-3 sessions per week.
She did it!
Teri completed the FKT with her partner Stacy Lee in 6 days and 5 hours and is now getting ready for a mountain stage race.
Strength training was 2-3 times per week. Lifting days included the power lift with heavy weights up to 4-6 reps done 4-6 times and accessory work like weighted box step ups and plyometric work, like box jumps or squat jumps. If there was a third day it was at home with lighter weights for PT and balance and included plyometrics or swings and thrusters or other power moves. At one month prior to the FKT there was a week backpacking that was approximately half the distance over the same number of days as her planned FKT route to test gear and decide on nutrition choices.
In the month in between the simulation and the attempt all efforts were less than 2 hours. Runs included speed work to keep power, treadmill repeats aiming for maximum vertical climbing and lifting was maintained throughout with 2-3 sessions per week.
She did it!
Teri completed the FKT with her partner Stacy Lee in 6 days and 5 hours and is now getting ready for a mountain stage race.
Questions about coaching?
Do you see yourself in Teri? Having trouble training post menopause or during peri menopause?
Get in touch and let's chat.
Get in touch and let's chat.