Well im aiming to get my 5k time down to 18 minutes before im 44.
At the moment its 18:51
Im 43. I've got 4 months
My HM time is 1:31 abit slow but it was my first at 43.
Running is a sport of conditioning
Injuries occur when the route to that conditioning lacks the proper routine and method.
Few injuries are the result of age.
While as you get older your ability to increase and maintain muscle mass decreases ( I dont know why and care even less) and so times decrease, with the correct training you still have the potentional to reach the best that is possible.
The facts are that not only could you run a 1:30 half marathon you simply will if you train enough.
Oh and if you have what it takes mentally.
Thats why as soon as you have a good base you have to start on mixing in stamina and speed training in to the mix.
40 year olds are good at running slow and long, but running well enough to do 1:30, is being able to run for a long time over distance at speed. A few 10k's and expecially 5k's will get you over the idea that speed is a young runners thing.
One last thing 6 foot and 13 stone?
You have to work on the tricky matter of loosing weight and maintaining strength.
It really helps, though I can give no other advice except eat well. Running is best used as a way to get better at running. Change your diet to loose weight. Running to loose weight is rathere brutal and a bit of a non-starter
Stephen EF, you're obviously a highly experienced and able runner - I hope you get to that magic 18:00 in time!
All the points you make seem very relevant to less experienced runners (myself included.) But I just wanted to pick you up on the point about 6 foot and 13 stone.
There is such a thing as an ideal build for an endurance runner - I'm talking genetics as well as what happens if you make good nutritional and training choices.
BUT I am not that build - 6 foot 1 and nearly 14 stone, and I look quite lean at that weight. I'm a mesomorph with a deep chest, very broad shoulders and big old femurs that pack on muscle very easily, even without looking at weights. Okay, so if I made the right tweaks to my diet, I might shed 7 lbs to attain a performance weight, but no way am I going to end up at 12 stone something. How do I know? because I wasn't even when I was a super-lean student and could easily run 5:40 miles ( I gave up running in my mid-twenties before starting again over 20 years later)
We don't know what build Jake is - Jake would you care to comment? He could be tall but reasonably powerful at his current weight. Or he could be an ectomorph who should ideally be even lighter. All I'm saying is that not everybody can end up with the ideal build of an endurance runner.
Hi Jake, you say you're in the middle, but I'm saying that I am, too. So obviously you're significantly lighter for your height already...
I'd say skip the body fat/ composition test for now as it's only sensible if you can repeat it quite regularly (expensive). If you can see there's extra fat round the middle, you don't need a test. Men also carry abdominal fat internally so that's less obvious. Probably keeping the small changes you've already made will get you gradually leaner... long-term is always better than drastic. And hey, eating chips if one of life's joys. Just schedule it in deliberately from time to time and really savour them!
Good luck, keep us posted.
Interesting to read this thread. I am heading for a half in June and confident I can complete the trip ok - probably a bit over 2 hours.
Check out the Mcmillanrunning pacing tables - you can play around with them to see that a 5k time of around 20mins would indicate at 1:30 half marathon. 4min ks is damn quick in my book.
I'd say join a club and get a good focused training plan.
questforspeed wrote (see)
BUT I am not that build - 6 foot 1 and nearly 14 stone, and I look quite lean at that weight. I'm a mesomorph with a deep chest, very broad shoulders and big old femurs that pack on muscle very easily, even without looking at weights.
Lucky git... some of us have to work for our muscles, y'know. Yep - I.... Am.... An.... Ectomorph. These names do make us sound like some sort of alien, don't they? I have packed on a little muscle mass (and I mean a little) over the past few months, but I had to work damn hard for it. People who know me have commented that it looks like I've been working out, so I guess I'm doing something right.
Anyway, best of luck whatever your goals and/or body shape.
Andrew on the long run you dont have to go as fast... its more time on feet and aerobic.
and as you go faster overall, in more sessions, the more you need a sports massage..
I had one this week as I started tapering.
and if you can do 5 x 6:55, surely you can go a lot faster than 7:10 pace.
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