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Emails have been pouring in for our newest SWIMBIKERUN.ph Online Coach! To kick things off, we got a letter from Casey Cree. An American and a former member of the marine corps married to a Filipina. He’s 58 and wants to get back in the game! See below to see what Coach Ani has to say.
From: Casey Cree
Hi. im a native american married to a Filipina. i am 58 years old and want to work my way up to being able to participate. however since its been years since was able to run/walk i need to work out and also loose some pounds. im also a former scout in the marine corps (38 years ago) so have some heavy training, but like i said has been years. have a knee injury and (loosing tendons in knee, they think im candidate for replacement) but id rather loose weight and attempt to be active. any ideas…if you have time id appreciate…thanks casey
From Coach Ani:
You came to the right website- a triathlon site as opposed to a pure running one. One of the best things about our sport is that you can gain massive amounts of fitness without over-exerting one muscle group. Since your immediate objective is losing weight without putting too much strain on your knees, swimming and light cycling are perfect for you.
I would recommend a program which looks something like this:
Mon Swim 30-60min
Tue Cycle 45-60min
Wed Gym/ Strengthening 45-60min
Thu Swim 30-60min
Fri Cycle 45-60min
Sat Cycle 90min
Gym/ Strengthening 45-60min
You can switch this around but I hope you get the gist. Make sure that when you bike the resistance is not too heavy for now. Another important aspect of losing weight is proper nutrition. Eat healthily and manage your portions and combined with the exercise program you will be well on your way to fitness.
Once you are fit enough you can start incorporating 20-30min easy runs, twice a week.