#4 Run From Aging: Part 2
Learn about the performance physiology of elite runners >70 years old.
Last week, we covered the physiology of the former marathon record holder for age 70+. Read it here if you missed it.
Since we tested that athlete a few years ago, the 2:54:23 marathon record was broken. Enter Jo Schoonbroodt, who ran a 2:54:19 at 71 years old.
Remarkably, this was Jo’s 76th sub-3-hour marathon! What type of training led to this accomplishment? Check out the table below, published just a few months ago.
More on Jo’s training
When:
In 2015, this took a bit over 1 hour/day. By 2022 with higher mileage and a slower average pace, this took a bit over 2 hours/day.
Where:
50% on concrete/asphalt & 50% on country roads/forest tracks.
Stability & strength training:
Two weekly core stability (e.g., front and side planks, body weight squat) sessions during warm-ups
Numerous easy hill runs in most training sessions.
Low-intensity training:
Runs guided by the ability to talk easily while running (hello, zone 2).
This was often done twice (or even three times!) daily as part of his job as a trainer.
Interval training:
Two fartlek sessions per week (1-15 min active, <1 min rest) at ~90% of max capacity. (never done on a track)
Training summary: Some core, some hill, some long intervals, and lots of low-intensity training.
To the lab!
Researchers fitted Jo with a special mask with tubing to measure the volume and oxygen/carbon dioxide levels of exhaled air. Below, we see how several variables changed as they ramped up the treadmill velocity.
For context, the ‘speed’ on the bottom of the graphs works out to 6.2 to 9.9 mph.
Panel A: The rate of oxygen consumption and carbon dioxide production increased (as expected).
If you’re wondering how we know this. Researchers measure the concentration of both gases in the room (inhaled air) and in the tubing (exhaled air). The difference between the two gives us these values to plot.
Panel B: A classic response. Both the rate of breathing and the total volume of air exhaled per minute increase.
Panel C: This ratio is simply pulled from data in panel A - the black line divided by the gray line.
0.70 represents primarily fat as a fuel source. 1.00 represents primarily carbohydrates as a fuel source, which is typically the go-to for us when intensity increases.
Panel D: Another straightforward response - heart rate increases with increasing intensity.
Now on to compare against the previous record holder.
Comparing excellence
Let’s start with body size and composition (see table below). Body mass was similar. Body fat was a bit lower in the new world record (WR) holder.
On to performance variables during a peak exercise test:
VO2max was nearly identical.
Maximum heart rate was slightly higher.
The compensation point was also slightly higher. Note: This variable is the highest metabolic rate with homeostasis maintained (could include a stable metabolic acidosis).
So far, nothing jumps out. Recall the big three:
VO2max - similar
Respiratory compensation point (or lactate threshold) - similar
Running economy - this must be it, right?
Yes. Check out the graph below.
Note: The two ‘min’ units cancel out, hence the mL/kg/km.
The new WR holder requires less metabolism (mL/kg/min) for a given pace (km/min).
To summarize: The new world record (by 4 seconds) was achieved by someone who leveraged an exceptional VO2max, a very high respiratory compensation point, and - the secret weapon - an astounding running economy.
The “cardio crew” and I are busy finishing athlete testing at the WSER 100 after a long night without sleep.
Stay tuned for next week, where we’ll dive into the WSER results!
Thanks for reading! As always, feel free to share your thoughts, comments, and questions.
Stay curious,
Joe
Want to learn more? Check out these related resources.
Click here to see the article where these data were pulled from.
Click here to read more about our study co-authored by Austin T. Robinson, Matthews C. Babcock, Michael J. Joyner, and, our leader, William B. Farquhar.
Who else is part of the “cardio crew”: Matthew Babcock, Jimmy Bagley, Omar El-Kurd, Greg Grosicki (our fearless leader), Soolim Jeong, Braxton Linder, Austin Robinson, Nina Stute, & Joe Vondrasek.