Realistic targets for a 40 something

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01/04/2012 at 16:27
(Not been receiving notifications for threads for some reason )

That is a stupendous first HM time, Andrew. Max respect, incredible in fact! Would be interested to know your next targets and will be watching with interest

Hope Fit-Running Cat is ok?

Since last posting, have had two runs with Rothwell Harriers in Leeds, great friendly club, looking forward to getting involved with the speed sessions in addition to the social run.

Did 19km / 11.81mi in 1:55:10, this morning, more importantly for me, never felt a single twinge or semblance of discomfort other than aching muscles near the end. This followed some serious knee pain following a tough week of training so I took two days off, seemed to work like magic.

Bought some proper socks (should have done this ages ago) and a water bottle holder (seems necessary with long runs in the sun). Both items made this mornings run so much more enjoyable tbh.

Hope all of you are staying injury free and enjoying your training in this spring sunshine, and are on target for whatever races you have upcoming.

17/04/2012 at 22:20
Hey Jake... any progress on your training. This is an interesting thread... I'd be interested in how you are getting on. I am 46 and have been lowering my half marathon times gradually over the last 4 years... from about 2.25 to 2.04... just can't quite get under 2 hours.

Be interested to know how things are going for you?
17/04/2012 at 22:35
Hey Jake, I think I have similiar targets to yours !
I'm 10 years younger, just a smidgen under 6'1, but carry more weight. 14 stone 8. Did a 10k in 52:38 so I think my target for the half mara is v similiar to yours
18/04/2012 at 02:34

Forgot about this thread Jake

Sorry

Well hows it going this running at 40 lark?

Want more motivation?

10k race last Sunday morning 39:21

I was beaten by a 38 year old,( tall bloke) a 22 year old, 29 year old ( rather tall, big bloke) and a 42 year old respectively

Age and size pah.

Buggers still beat me

20/04/2012 at 13:08
Great to hear from you guys who are proving that age is only a number

Have been really happy with my training until going on holiday for 10 days, not ideal timing! Managed two 10k runs along the seafront in Ibiza , two lovely routes. Home on Weds, and had a very lazy 60 minute 10k last night in the rain, it was bliss

Can do 55 min 10km in training as more or less standard (easy routes, no big hills). Have been to one speed session and two social runs with the running club, this is really good as the pace is generally stronger than my normal training.

Absolutely desperate to get sub two hours for Chester half, will be living like a zen master between now and May 13th.

Weight has started to look after itself, apart from putting a few pounds on over the holiday (bad), had hit my lowest weight for a decade (+/-) pre holiday.

Good luck all with your training and races.
20/04/2012 at 13:19
Thanks for the update Jake. I ran last night as well... just after the rain had finally stopped in Leeds... . I do like nice cool conditions for running.

So May 13th... not long to go now... how do you feel about your chances of breaking 2 hours? Is your training on schedule? Have your long runs given you the confidence that it's doable? Any secrets please pass it on as I am desperate to break 2 hours in June...
20/04/2012 at 13:37
McMillan pace calculator suggest you need to be doing 54min 10ks to hit 2hrs for HM - it assumes that you are doing the HM training tho! What sort of distances are you doing apart from your 10ks?
20/04/2012 at 13:57
I was always doing under 54 mins for 10km.... for some reason it still never got me under 2 hours... and when you think about it, 54 mins is 9min mile pace for 10km roughly... and to break 2 hours you need to be doing 9min mile pace for 13.1 miles... I'm doing around 50 to 52 mins for 10km in training... so will see if that helps...
Edited: 20/04/2012 at 13:57
20/04/2012 at 14:00
LeedsNick, honestly don't feel qualified to pass on any tips. I will be totally alcohol free, totally junk food free and hoping to do min 30 miles per week until slowing down. Will probably know in my heart of hearts by next weekend if < 2:00 is achievable.

madmickie, my last long run before holiday was 19km in 1:55:10.85 . Wanted to do 13 miles this week having read a training plan that really appealed but seems not much talked about. The guy suggests doing in excess of your final race distance, up to 16 miles for hm. Speed session with the running club feels really beneficial, although I am with the girls atm!

My next few weeks until week before HM:
Sun: LR 13m, then 15m next week.
Mon: 6.2m
Tue: Speed (whatever is on at the club), with run to/from canal = 5/6m
Wed: club social run (approx 6m at decent pace (with stops))
Thu: day off
Fri: Hills (need more of this, may do at gym as we have no local hills)
Sat: 3.1m, possibly one track speed session.

Not an orthodox plan, holiday and another unavoidable interference meant following a strict HM plan was not practical.
20/04/2012 at 14:14
^They all sound good tips to me Jake! I like your weekly schedule. I have never been able to run more than 3 or 4x per week as my legs just can never handle it. I always need a rest day between runs even if a short one miler!

You sound like you are going to be close... you'll feel really confident if your long training runs around the 13 mile distance provide you with enough confidence that you can achieve the 9 min mile pace on the day... good luck! I shall be eagerly watching your progress. My next half isn't till June...
25/04/2012 at 23:14
Hi Jake

Seems like a decent plan to me. Its unrealistic to have a rigid plan that you try to fit the rest of your life around. I'm constantly juggling around work, home, small niggles that rise etc.
Have you found any outdoor hill sessions to do, or are you using the treadmill for this. I have been trying to build in some hill sessions in my plan, but my local area is not the best. I have one road that is 2 mins bottom to top that I have done some hill intervals. I'd much prefer an undulating / hilly loop but that would need the car and extra time out. i may also give the dreadmill a try for some hill running.

Whats the profile of your HM like. Reading for me was fairly flat, with a couple of ups and downs

I also did a 15 mile long run prior to Reading. I'd do it again when I do another HM. It didn't take too much out of me and gave me a lot more confidence.
25/04/2012 at 23:19
Hi Andrew,

Out of interest what sort of times do you do your half marathons in? And also what pace do you run your long runs at? ie... what pace do you run your 15 miler?
26/04/2012 at 00:13

Hi LeedsNick

 I started running mid January (although I had done a fair bit of walking over the years)

I have run 3 half marathons to date:  

18 Feb 1:41,  

4 Mar 1:37,   

and Reading 1st Apr  which was my target race to go all out  1:28. which is 6:45 min/mile pace

 I had to look through my stats for Long run times / distances. Please bear in mind I'm a complete novice and not that clued up on what is best. These are my longest runs prior to each race:

I did 14 miles before 1st race @ 9:26, 14 miles before 2nd race  @ 9:15

Before Reading HM I did a 20 miler @8:30 followed by a 16 miler @ 8:20 pace.  The 20 miler was run as I'm working towards a full marathon in a few weeks and I wouldn't have done that just for Reading HM.

Since Reading my pacing has been getting a bit out of control. I struggle to run at the pace I ran at Reading e.g. on a Tempo session, and my Long Run pace has been far too fast and I have picked up a couple of niggles probably because of that. Live, learn and run!

Edited: 26/04/2012 at 00:16
26/04/2012 at 09:16
Crikey Andrew... you only started running in January and produced those times so quickly! You must be a natural! I ran 1hr 47 when I was a teenager some 30 years ago, but in the last 5 years since I started running again I still haven't broken 2 hours. So I am very jealous of you right now .

Do you use the RW pace calculator at all? Could help keep you consistent? http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html

Cheers

Nick
26/04/2012 at 10:34

I was pretty handy at Cross Country at school, but I seemed to drop all sport and bacame quite lazy for the next 25 - 30 years. I lost about 3 1/2 stone about 2 years ago through diet / walking, and now look like a runner (skinny, lean, blown about in the wind).  I always used to joke that I had "latent fitness" hidden inside, and started this year with the running after a few people on a walking trip inspired me.

 I am using the McMillan Calculators for pace, but as I progressed well through the Half Marathons I have been updating them. I've got a good idea what paces I should be running now, its really down to me  to make sure I understand the purpose of what I am trying to do each time I go out the door for the various sessions I do. Sometimes I'm not committed to this, and mistakes arise e.g:

last Sunday went for Long run without comitting to pace, milage route etc - made it up as I went along. Went far too quickly,  discovered some hills, after 23 miles with another 2 miles to get home I was cursing and determined I wasn't going to make these mistakes again. We will see though

26/04/2012 at 10:43
Impressive Andrew. I am sure the losing of 3 1/2 stone helped. Try running with a backpack carrying that weight and see how it feels..

Do you have a thread running documenting your progress? Be interested to see how you get on in your challenges. I find it quite inspiring when I see other runners making advancements after a "30 year career-break"
26/04/2012 at 10:53
Andrew Jones 72 wrote (see)

Hi LeedsNick

 I started running mid January (although I had done a fair bit of walking over the years)

I have run 3 half marathons to date:  

18 Feb 1:41,  

4 Mar 1:37,   

and Reading 1st Apr  which was my target race to go all out  1:28. which is 6:45 min/mile pace

 I had to look through my stats for Long run times / distances. Please bear in mind I'm a complete novice and not that clued up on what is best. These are my longest runs prior to each race:

I did 14 miles before 1st race @ 9:26, 14 miles before 2nd race  @ 9:15

Before Reading HM I did a 20 miler @8:30 followed by a 16 miler @ 8:20 pace.  The 20 miler was run as I'm working towards a full marathon in a few weeks and I wouldn't have done that just for Reading HM.

Since Reading my pacing has been getting a bit out of control. I struggle to run at the pace I ran at Reading e.g. on a Tempo session, and my Long Run pace has been far too fast and I have picked up a couple of niggles probably because of that. Live, learn and run!


 Those numbers are insane for someone who started running in January!!!! Jealous, you bet I am I started in January from virtually nothing and am dreaming of going sub 2:00 for Chester HM in May, your times make my ambitions appear rather rubbish

Whilst race times are important, and reading posts from veterans who are smashing all kinds of figures give tons of inspiration, the sheer enjoyment of running cannot be understated, it is awesome.

Was reading on another thread a V45 guy smashes 5k in 15 minutes, that sounds like my flat out sprinting speed!

Good luck, Andrew, hope the niggles clear up.

26/04/2012 at 22:43
I'm 48 and started running last December. My target is to get under 20 minutes for a 5K. Best time so far is 21.30.
26/04/2012 at 23:17
Paul Robertson 11 wrote (see)
I'm 48 and started running last December. My target is to get under 20 minutes for a 5K. Best time so far is 21.30.

 Cracking effort, Paul. You must have smoke coming from your trainers!

The Park runs are appealing but I wanted to get to the point where I was not trailing at the back! Do you participate in any park runs?

27/04/2012 at 00:59
Sorry Jake, stopped getting the email alerts.

Half marathon in March I did another PB, 1:35.. But frustrated cause I could've gone faster, and have in training.l but 7000 people and no timing pens so lots to run around, course hilly and some odd zig zag bits too.

Still that's nearly 5 mins off my time on same course 2011, and didn't batter my legs so recovery better.

Did a 4.2m race Wednesday in 27m30s all in sub 7 min miles...
Next time i do a 10k, Stand a chance of going from sub 48m 10k last year, to sub 45m 10k November,..l,should crack sub 43m next time, and in with a chance of sub 42 !.

Got a 20m race on Sunday , more a training run though, then tapering, marathon in 4 weeks

Andrew... Amazing times to go 1:29 so soon...wow.
Edited: 27/04/2012 at 01:04
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