this thread's for me!
started running in may and turned 40 in august. only done 3 races so far. a 5.5 mile road relay(averaged 6.40 ish min mile-can't remember time) and 5k and 9k hilly cross-country (19.50 and 35.32 respectively).
got the re-scheduled norwich half-mara in march and G.E.A.R 10k in may as main goals.
got no idea what to expect for the half but would dearly love to break 40 minutes for my local 10k. hopefully, i can get some decent advice from you speedy oldies!!
My first advice is you have lots of enjoyment and improvement to look forward to. In my first 10k race as a V40 (funnily enough a race for over 40's only, so I was a spring chicken) I was happy to run 40.01 (my best in 10 years). Gradually taking running more seriously since I've dropped 3+ minutes and had lots of fun along the way. Age is no barrier.
Interesting thread...and whilst I'm a good 10 1/2 years off 40 , done a bit of lurking.
Have to say Dash, if you've done 35.32 on a hilly 9k xc course, you should easily smash 40mins for 10k on the nice stable road! Can't see how you couldn't as you only need to maintain 4mins per k, and you've done that with 28secs to spare on a tough non road course!
Good luck..just pick the right course!
really interesting looking at your times-shows us fogeys can still cut the mustard!!
stevie, must admit that the 9k was a tad under-distance according to my garmin and still think i need to improve by 10-15 secs per mile for the 10k but having lurked on your thread (well, a lot of threads!) and gleaned a lot of good advice i think i can gain the necessary improvements come may-time.
oh, and am loving the times of 57.5 and fish. it can only bode well for the future...
I usually run 3-4 times a week when I'm not training for a marathon and 6 times a week (on a Hal Higdon schedule) when I am. 3-4 usually includes a tough club session Tuesday, easy club social run Wednesday (gets me out with the dog) and a fairly hard 90 minute run on a Sunday with clubmates. Then I mix in periodic Hash House Harriers runs with wife and dog which may or may not be easy and the odd parkrun. When training I just shift the schedule around a bit to fit in club activities and try to race every few weekends to make the most of the fitness (I'm with Beware Of The Fish, just the structure and variation of marathon training has made me better at every distance from 5k up). According to my log this year I usually run 20-30 miles in "off" time and up to around 55 miles a week at the peak of marathon training.
I have a friend (age 41, 2.39 marathon PB at 40, up to 110 miles a week) who gives me a hard time for my "easy" schedule and reckons I could give him a run for his money if I worked harder. I answer that much beyond 55 miles/week my legs would fall off. Sometimes I have to admit I am no longer young and have to take care!
Postie Postie: 3:01 is a great time, now just you get your finger out and get that result starting with a 2:XX.
BOTF:I note your 10 mile time, impressive. It's time you did some proper training, it's not translating into the other distances from what I can see.
QuestionWho's going to flog it around (and up & down) the Gloucester Marathon in January? If I come and freeze with you it won't be running, that's a cert.
Blisters not run for the last 10 weeks due to injuries, colds and christmas pressure at work. Have booked Wokingham HM for Feb as a barometer for VLM but not going all out this year so may achieve if I chill like Gloucester last Jan.
Anyway what are you up to these days?
I guess all us oldies () had to hibernate over the holidays.
Had a nasty shock when I got on the scales the other day, where did that 5kg come from? The perils of getting old?
I restarted in Feb March 2010 running to rebuild calf muscle strength following an avulsed (ripped away) achilles tendon in June 2009. Operation 2.1/2 days later, plaster for 4 weeks then a ROM boot then physio for 6 months.
I ran a 10k in July 2010 at 50'44 but then stopped for three months due to inflamed right achilles. During which time I had a full bio mechanical assessment and now use orthotics which have transformed the way I walk and run, no more aching knees after running 6 miles.
I restarted in November and ran 23'02 for 5k in December having got lost twice on the club's handicap route round the town.
I am only running once a week on club nights but I want to run twice a week (Sundays) to get a little quicker.
I would like to run sub 45 for 10k and sub 20 for 5k.
I jut have to build up mileage slowly and allow for recovery time.
I need to redefine my objectives as I have pretty much achieved what I set out to do restoring strength to my calf muscle.
Sounds like a very sensible strategy Jack. Sub 45 10k sounds like a breeze with a bit more work, good luck with the sub-20.
Sawney, I've always been one of the lucky people who tips the scales right on my weight at college without doing anything and really has to hit the beer to put on weight (thanks for the genes dad). Suddenly I'm 5kg heavier having had a pretty reasonable training schedule going for the last few months. Hope I can blame the ludicrous amount of cakes that appear every week at my new workplace and the marathon training will work it's magic.
glad this has been bumped back.
was absolutey gobsmacked last night. haven't done any speedy stuff for a while due to chrimbo, weather etc but have been running regurlarly over the hols; snowy off-roaders and such-like.
anyhoos, did my standard 4 x 1 mile interval with 2.30 min rest last night and was aiming for the usual 6.30 ish. times were 6.05, 6.11, 6.15 and 6.07???
how the f*** did that happen? answers on a postcard please, electronic of course...
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