'Mature' runners.

Older runners meet here.

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21/03/2013 at 19:30

Hi Grendel and welcome to the forum. I am not a Coach but have approximately 35 years running experience, so can advise based on my own background. I am 67 years old and started running at age 35. I very seldom ran a full 7 day week, but took Friday as a rest day. In my forties, I had a very similar training to yours in your 20s and 30s, which included track sessions twice a week, a tempo run, lsd run, hill reps, recovery runs etc.

I now run 5 days a week, and have been in the mid 40 miles per week for the last few weeks. I would, therefore, suggest that you have at least one rest day per week, but continue with your 40/45 mpw, and reduce the mileage every 4th week. There is no need to reduce the speed work, as speed is lost more quickly as we age, but our endurance is longer lasting. You will certainly need to work hard at the speed work, if you want to run 5 miles close to 30 minutes. If you are not intending to race longer distances than 5 miles, then you could consider reducing the weekly mileage.

Hope this is helpful and I'm sure you will get more advice from the knowledgeable regulars on this thread.

21/03/2013 at 20:25

Hello and welcome, Grendel. I'm not one of the more knowledgeable regulars. I run 3 times a week, and never 2 days in succession, - but I am considerably older than you, and only started running in mu late 50s. 

BIW - I suppose if you can't drive and can type only very slowly, you're taking time off work? - How frustrating, to have the time but not be able to do any of the things with it you'd like to!

Swimming today. That's the last lesson until mid-April. I'll still swim, but may not be able to practice Legs and Breathing if everyone else in the pool is busy going up and down lanes. 

21/03/2013 at 20:57

OO 50
If only your friend had felt able to talk to someone. So sad.

IW
You have what I assume is finger trouble? I assume you are keying with one hand and one foot?

Redhead
Good news about the mogs. Hope he's not used his 9th life.

Grendel
As you get older you have to train smarter. Two main things happen. You lose speed not stamina and recovery takes longer. Running 7 days a week is neither necessary nor helpful. Back off to 5 runs a week and make sure two of them are speed sessions. One long slow run(LSR) each week of maybe 10 miles is the only real endurance work you need.
An average week would look something like:

One LSR
2 x 6 miles steady
1 x 400m reps very fast and each at the same pace. 8 - 10 reps. One minute jog recoveries. Warm up and warm down.
1 x tempo run. One mile warm up, 4 miles at round about 10k pace, one mile cooling down.
JJ

22/03/2013 at 09:31

Morning all,

We seem to have avoided the dreadful snow and heavy rain so far in my part of Hampshire, but many roads remain flooded from over night rain in some areas. Ryde Promenade on the IoW has been flooded, and this is the first time that I can remember that the sea has come over the walls to such an extent. It must have been a combination of a very high tide and heavy rain. The fire brigade are pumping out the water.

22/03/2013 at 10:15

Morning all,

Welcome Grendel.  You are a speedster!

I've got a rest day today.  Yesterday's intervals went well - 1 mile warm-up then 6 x 800m @ 8.5 min miling with 1 min recs inbetween then 1 mile cool-down.  Breathing fine, legs fine.  Happy girl   I'll be doing a 6 miler tomorrow and then 13-15 on Sunday then it's serious taper time ahead of Brighton.

Terry, hope it isn't as cold as predicted.  Hope you run well and feel strong throughout and come home in the time you want.  Will send supportive thoughts your way.

Edited: 22/03/2013 at 10:16
22/03/2013 at 11:12

Red, that was a very good session yesterday, your pace is getting faster! Thanks for your support for Sunday. I must remember to pack my cap and gloves. I intend going off quicker than of late, and to try to maintain my effort. My training has gone to plan, and now it is up to me to put it into serious race mode.

22/03/2013 at 12:14

Thanks for the welcome all - I am guessing the answer to my question is at the grand old age of 53 - I do need rest days - Well am running the Braintree 5 in two weeks time - so will drop the mileage right down - deciding not to rest today I headed out into the wind - fun that was (not) the wind was whipping the sand up off the beach as I ran along the sea wall towards Clacton - I think I was running around 11 minute miles at one point - the return journey down to just over 8s!!!!  a 3 minute differential - decided to do 4 rather than 3- two more days running then, due to do 5 tomorrow and 8 Sunday  I will take a rest day Monday and then halve my mileage over the next two weeks. Will hopefully have a bit of spring in my step come the 7th April.

Thanks Again for the welcome

22/03/2013 at 16:25

It has been raining hard - verging on sleet - all day in mid-Wales. Fortunately for me I live very near the top of a hill.

Red, glad to hear you're doing so well.

22/03/2013 at 22:06

Bitterly cold wind all day. Face was aching with cold doing the doodle walk.

Redhead
Great session. Things are going well.

Grendel
We would be interested in a race report.

53 ain't a grand old age but it's usually somewhere near the start of the steepening age degeneration curve.
JJ

23/03/2013 at 08:53

Thick snow here today, - has evidently been snowing all night, and is still coming down. Milkman hasn't called, - disaster! - Well, not quite disaster, - I had enough for breakfast.

Bionic Ironwolf    pirate
23/03/2013 at 08:59

Keep warm everyone! We've had no snow here for a change but it's grey and cloudy with a bitterly cold wind. Today is work day at the dog club but I'm excused because of the stitches in my hand - can't even sweep using just my left hand and I'd be dangerous cutting the hedges!

23/03/2013 at 09:02

Morning all,

It's cold, wet (alternating between sleet and snow) and blowing a gale.  I am, as a result of this,  procrastinating and haven't been for my run yet.  I'll just finish this cup of coffee..........

23/03/2013 at 09:32

Very cold here too, with snow causing accidents on the M3 at Junction 6 for Basingstoke. It hasn't reached the New Forest yet, but it is raining.

There about 27 runners from our club competing tomorrow in the Eastleigh 10k. This is probably our largest entry to any race, as it is our club championship. We are only a small club, so sometimes struggle to enter full teams in the Hampshire Road Race League HRRL. 

Good luck to all those racing tomorrow.

23/03/2013 at 10:57

More wet snow here but at least it's stopped briefly.
Out to lunch later.

Redhead
Still finishing the coffee?

Columba
We don't have a daily milkman (Ernie?) round here any more. They can't compete with the supermarkets.
JJ

23/03/2013 at 13:45

Hello everyone - and welcome to Grendel. Don't worry about being 53... you are a mere babe in arms!!

I have read through your posts and you are all doing amazingly well. I am impressed by your progress, all of you, especially with the appalling weather we have had. Here in the east of England it is covered in snow and the wind is bitingly cold and gale force at times. But it should be better tomorrow. Hopefully.

Red - How is Tinker? Still recovering? Lucky you caught the infection early.

00 -  Sad about your friend and his children ofcourse. Is it that we are getting older and so coming across it more, or is suicide getting more common? I know of several families who are having to deal with the heartbreak of losing a family member in that way.

BI - Hope your hand is better soon. It's amazing how difficult it is to manage everything with one hand.  And it's a pain not being able to drive. All of a sudden there seem to be loads of places that one simply has to go to! ( A bit like when the electricity goes off and suddenly you realise just how much you want a cup of tea!!)

Well, I have seen a podiatrist who confirmed morton's neuroma, told me not to run, wiggled my foot and gave me arch supports. He said that only runners and triathletes ever expected him to work miracles!! It happened because of increased mileage, compression by my trainers because I have a very wide foot and arthritis.  Today I braved the elements and did an experimental couple of miles to see how things went. The arch supports feel surprisingly comfortable. It was so nice to be out again because I have not run for 3 weeks and I miss it so much. I may have to defer. I probably will have to. But maybe not....

Last day of term on Monday, then flying to Spain in the early hours of Tuesday for 3 weeks. I will test my fitness when I am out there and make a decision in the last week.

JJ - Enjoy your lunch. Fish and chips for me later!

23/03/2013 at 17:18

Thanks again for the welcome - for the first time since the 5th January I elected to have a day off - mainly because my son and I had to be up at the school today to go up to Essex University for a series of lectures as part of the childrens university - will go out tomorrow then run every other day for the next two weeks - Seems strange tapering for a 5 mile race - but feel that I need to reduce the mileage now - Will then target the Wix 5 in October concentrating on speed - -

Matsmum - I suffered from morton's neuroma many many years ago and managed to get rid of it by using pads under the balls of my feet - and a change of trainers - I used to swear by a book called the Runners Repair manual - recently rubbished by the guy who wrote Born to Run - but I found a lot of what he suggested worked. 

Good luck to everyone competing tomorrow - or just braving the elements -

23/03/2013 at 19:13

Carp lunch. Boeuf bourguignon which I reckon was horse in gravy.

Matsmum
I wonder if it would go away if you ran in shoes with a wider toe box?
JJ

Bionic Ironwolf    pirate
23/03/2013 at 20:03

Hand is improving, I am now able to drive without using my thumb! No swimming of course because of the stitiches but I did do a 4 mile run today with Charly.

I too had Morton's many years ago - I dealt with it by taping cotton wool balls under the affected toes.

23/03/2013 at 22:40

Evening all,

Haven't read back as just in from a Good Old Days singalong at the village hall.  Great fun.

Just wanted to say Good Luck to Terry for tomorrow as I'll be out really early and will probably forget to log on here first!

Will catch up with everything tomorrow.  Night all.

24/03/2013 at 07:40

Red, sounds like you had a good time at your singalong. Hope not too much alcohol was  consumed. Thanks for your encouragement and I will be trying my hardest to achieve my target. Several glasses of wine will be enjoyed if I do it, so that is an "additional carrot."

Very cold here, but thankfully no snow. There is a bitterly cold wind with a chill factor of minus 5. I'm hoping I won't get frost bite

Will do a write up later of how it went.

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