By Dr. Aaron Case BSc, DC (July 2009)
I recently had the opportunity to sit down for a coffee with a world record marathon holder to find out about her training program and running philosophy.
Her name is Gwen McFarlan and she holds the world (and Canadian) record for women age 75-79. Gwen earned this title when she finished the BMO Vancouver Marathon on May 3rd, 2009 in 3:57:30. Her time beat the former record by over 10 minutes.You can read our conversation in the below article.
INTERVIEW WITH GWEN
Part 1: Background
1. When did you start running? Why?
I started running when I was 60 years old. I was a school teacher and my fellow teachers and I decided to set up a 1km course near the school so that the students could prepare for track and field. I started running with them three times per week over a one month period. After that, some of the staff continued running together because we enjoyed it.
In 1994, I was diagnosed with high cholesterol, breast cancer and osteoporosis. I realized then that I had to start to look after my own body. The doctors never told me not to run; so, I started to run more frequently to take care of myself. I ran my first marathon in May 2001 in Vancouver.
2. How many marathons have you run since then?
15
3. Were you active throughout your life?
Yes, I grew up in the Prairies and in the summer we swam in a creek and in the winter we skated on it. In college, I played basketball. When I moved to Vancouver as an adult, I started to curl and bowl and I taught Physical Education (PE) in Elementary School.
4. Are there other runners and/or athletes in your family?
My parents were not active at all but I do remember my Mom’s legs – her whole life, she had beautiful and strong legs. My kids are active; they were nationally ranked swimmers.
5. What other interests do you have outside of running?
I’m an avid gardener and one who only uses a push lawnmower to cut the grass. Generally speaking, I’m always moving. I like to be busy doing things that make me move my body like baking, gardening and walking to the store.
Part 2: Training
6. How do you train for the marathon? Do you incorporate any cross training?
I run 5-6 times per week and I run at least 10km every time. On average, when training, I run around 80km per week. Also, I never stretch before a run though I often do running drills.
A typically week is as follows:
Monday – 10km with group
Tuesday – 4000m of speed work at a track with a different interval each week
Wednesday – 10km with group
Thursday – Fartleks on my own based on how I feel
Friday – No running but I often garden or go for a long, fast, walk – I don’t saunter!
Saturday – Long run (38km longest) that incorporates hills
Sunday – Walk 1-2 hours
One week before marathon – I decrease my mileage and intensity. The Tuesday before, I run 400m x 8 at around 2 min pace per 400m lap.
7. Where do you get your training program from?
I don’t have an official coach and mostly follow my own training program but I tend to run with training groups such as the YMCA, the Spirit Runners at Richmond or with my running buddy, Susan May, who I ran with for three years on my long runs. On Tuesdays, Rick Whiting from Kajacks coaches my Tuesday track workout.
8. Looking ahead, will you be making any changes to your training?
I live in Richmond so I need to travel to Vancouver more often to train on hills. I don’t like running hill repeats but in Vancouver, I can incorporate hills into my regular runs. I’m also going to add a 10-15km run to Wednesday so now I’ll run twice that day. I am also going to start doing core work. As for diet, in the warmer weather, I’m going to carry eLoad on my training runs instead of just water.
9. Is running usually comfortable for you? Any nagging injuries or aches/pains?
It hurts a bit when I run at a slower pace. I also sometimes get knee pain when I run up hills; when this happens, I walk up the hill instead. The pain is an ache around my knee; which is caused by a meniscal tear so it makes sense to take care of my injury going up hill by taking it easy but I love going downhill and make some time up there!
Running can be difficult at times but hills are always hard for me! Sometimes I find it hard to get started but once I get going, I’m fine.
I haven’t had too many injuries. When I was recovering from a heel stress fracture, I spent the same amount of time water running in the pool than I would have running on the ground, until the fracture healed. If I do feel an ache or pain coming on, I immediately seek help from a professional to deal with the problem. I also try to prevent problems by going to a sports massage therapist once per month. I also always go for a massage on the Friday before the marathon for a total body massage and follow that up with a massage on the Tuesday afterwards.
Part 3: Racing
10. What racing strategies do you use?
I race by how I feel. I usually just check my time at the half-way point and I like to be under my goal. In the 2009 Vancouver Marathon, I checked my watch at every mile marker and I didn’t like doing that because it made me put too much pressure on myself to go faster. Although I did break the world record for the Marathon distance for a 75-79 year old by doing that, I won’t check my watch as regularly again.
11. You have received a lot of attention for breaking so many records in your age category. How do you deal with the expectations now placed on you?
I try to avoid running local races in Vancouver because I sense people around me expect something better every time I run and, frankly, I’m not always running a race to break a record. Sometimes I just want to go out and enjoy the environment of running in a race with friends and the camaraderie at the end of the race with other runners. I might be putting some of this pressure on myself, but I do feel it. I love to travel so I like to travel to races. When I travel to a race I go early to sightsee and I don’t overdo it the day before.
Part 4: Recovery
12. How do you recover from the marathon?
During training and after the marathon, I choose active recovery. For instance, I don’t take naps and I like to garden. I’ve never been someone who needs a lot of sleep; 6 hours a night is my maximum. I’ve been like that throughout my life.
On race day, I take a bath with a bag of ice. I don’t have an “ice bath” but rather, place the ice bag on my legs for a few seconds at a time. I’m always sore the day after a marathon – that’s when I know I have muscles.
Part 5: Nutrition
13. What is your diet like during training, the week before the race, and on race day?
During Training:
Breakfast – Oatmeal with raisins and/or blueberries and every Friday I make pancakes for breakfast with lots of maple syrup.
Lunch – Vegetables, fruit, and nut (almonds/walnuts) salad.
Dinner (biggest meal of the day) – Baked potato, vegetables and either baked chicken or cod loins.
Snacks – Rice cakes, yogurt, ice cream and homemade baked goods (I substitute Splenda for sugar and margarine for butter).
Drink – Cranberry/mixed berry juice, 2-3 cups of coffee per day, herbal teas in the evenings and lots of water.
Supplements – Multi vitamin, Omega 3s, Caltrate calcium, Methyl-Sulfonyl-Methane (MSM) and Glucosamine Chondroitin for joints.
Before the Race:
Starting Wednesday I cut out the fibre from my diet.
Friday and Saturday dinner – no-egg yolk noodles with raspberry vinaigrette (I also take 2 Immodium)
Race day morning – I eat a whole bagel with honey (I also take 2 Immodium)
During the Race:
During a marathon, I eat 3 gels and drink water in stages from water stations. I carry a small bottle of eLoad to supplement.
14. Do you have any vices?
I eat too many of my homemade cookies.
Part 6: Motivation
15. Why do you think that you have been so successful?
I’m nothing special, I just like to run, and that’s all.
I have a passion for running. I just don’t give up when I race. Some people seem to get distracted by negative thoughts; I don’t beat myself up with negative thoughts during a race. But, I will beat myself up after the race, if I feel I could have done better.
16. Finally, what are your future running goals?
I want to stay healthy and injury-free. I’m going to start adding core work to my training to get stronger.
I just have to keep running; I want to break the records for 80 year olds. But before I’m 80, I want to break the half marathon record for my age group (1:53) and I’d like to do that sometime in the not too distant future. I will also be keeping my eye on an opportunity to break my own world record in the marathon, when I feel the time is right.
What are your running/fitness goals when you turn 60, 70, 80, or 90 years of age?
Personally, I hope to still be running as quickly as Gwen or the same distance – I highly doubt I will able to do both!
