Ever heard of the IRONMAN? I bet you have. Just saying the name sounds intimidating. It’s a triathlon held about 40 times per year worldwide. Participants need to swim 2.4 miles, complete a 112-mile bike ride, and follow all that up with a 26.2-mile run. That’s right, a MARATHON. The goal is to finish all 140.6 miles in under 17 hours.
If you know anyone personally who has completed a triathlon, give them a big pat on the back, because it’s quite a feat. We had the pleasure of meeting lifelong Mountain Lakes resident, Natalie Grabow, who not only completed an IRONMAN—she’s done 16 of them. And she’s 80. In fact, she’s now in the Guinness Book of World Records for being the oldest woman to complete the Ironman World Championship in Kona, Hawaii. Her final time was an easy breezy 16 hours, 45 minutes, and 26 seconds. She’s also completed about 50 “half IRONMAN” races, known as 70.3s, not counting 27 short races and sprints. Her basement is adorned with medals, certificates, and trophies that surround her stationary bike.
Just being around her is inspirational. She's the kind of person that leaves you thinking, "I want to be like her when I'm 80." Not only is she physically in extraordinary shape, but her positive spirit is contagious.
Natalie welcomed us into her home to discuss the topic that’s on everyone’s mind—mobility. How can we maintain a high quality of life with excellent mobility well into our senior years? We’d say Natalie is the expert.
Do you consider yourself a lifelong athlete?
In my mid-30s, when my girls were old enough to attend nursery school, I started playing tennis, taking lessons from time to time. In my late 30s, I added running to the tennis activity. It took me several years to figure out how to run consistently without getting injured. I found that it was important to add cross-training activities, such as Stairmaster, step aerobics, and spin classes. In my 40s and 50s, I enjoyed competing in road races, mostly 5Ks and 10Ks. When my friends started doing triathlons, I learned to swim so that I could join them. I’ve been a triathlete for 21 years and have several 70.3 races on my schedule for next year, when I race at age 81. While I still do the occasional 5K road race, I currently train primarily for long-course triathlons.
What is the most important element in keeping your mobility as you age?
Keeping my mobility is helped by the rolling, stretching, and strength work I do prior to a workout. I spend about 45 minutes to an hour on this. It's important to pay special attention to any areas of tightness or soreness. Unfortunately, we all get injured from time to time and then need to visit professionals who are able to help in the recovery process with physical therapy and/or Active Release Technique (ART).
As far as diet goes, would you say you're a person who doesn't really overthink it?
That's correct. When I'm hungry, I eat what I feel my body needs at that time. I enjoy all types of foods and naturally gravitate towards a healthy diet.
So, there’s no magic breakfast?
If I have two workouts in a day, I'll begin my day with breakfast, usually orange juice, coffee, and cereal. Then I'll go through my mobility routine, do my first workout, eat, then my second workout, and eat again. I generally eat 5 times a day. I eat a normal diet but include sweets, such as marshmallows and chocolate!
When you're not training for an event, and it's just your average day of movement, what does that look like for you?
I’ll bike, swim, or run. The amount of time depends on the activity. My coach starts building duration and intensity as the season progresses. My races begin in the spring and go into the fall season.
Is there ever a day, because you know we all—
No (smiling).
You never skip ever?
Not unless my coach gives me a rest day (laughs). I feel good doing something every day. I don't always look forward to jumping into the pool, but once I start, I'm OK.
For people in their 40s and 50s who are concerned about mobility, what's your best advice for them?
Just start moving. Find something that doesn't feel too hard and is fun so that you’ll go back to it again. There are so many activities to choose from. Strength training, walking, swimming, spin classes, water aerobics, and pickleball, to name a few. I enjoy watching the water aerobics class at the Y when I’m doing my laps. They seem to be having a great time talking to each other, moving their arms and legs. It’s fun to see.
Best life advice in general?
Find an activity that you enjoy and will be consistent with. Once you feel your body getting stronger, you will be motivated to keep it up. When you feel strong in the body, it helps your mental state, so you feel strong in the mind. Move to stay healthy so that you can feel your best.
"Move to stay healthy so you can feel your best."
"Just start moving. Find something that doesn't feel too hard and is fun so that you’ll go back to it again."