Slow for my age ...

Support | Event Directors & Organizers

Search Cool Running Community

Browse Cool Running

CoolRunning.com > Cool Running Community > Boomers and Beyond >

Up to Threads in Boomers and Beyond

14 Replies Last post: Apr 23, 2007 10:36 PM by cuchulain9

cuchulain9

19 posts since
Nov 29, 2006

Apr 13, 2007 3:09 PM

Slow for my age

I'm 54 and have never stopped running. However I stopped racing for several years mainly due to recurring injury/illness. I have staid healthy for most of a year now and have gotten back into racing. I picked up WAVA tables ostensibly to encourage myself. However, I've found that by any measure I am running much slower than I should after adjusting for age. I'm now running ~ 40 miles/wk with a track workout every week. I'm pretty fit overall at this point. My non-speed work training times keep improving but my extremely poor leg speed does not seem to change. My PRs were 2:49 mara; 1:20 1/2 mara; 35:35 10k; 16:50 5k. I recently ran a 23 min 5k!

My track speed work is terribly slow, but worst has not been improving despite weekly sessions. I do 8 x 400 w/200 jog and am doing 1:40! Half-mile repeats are slower than 3:30. Worst, these times seem absolutely fixed over 6 mos. of track work. It seems these times should have improved more dramatically than distance times because speed was something I had not worked on at all. Has anyone else experienced similar? Based on the data I've seen, my times should be ~ 20% slower than my prime, but they seem stuck at ~35% slower.

Any thoughts/suggestions?

bigapplepie

2,636 posts since
Dec 14, 2007

1. Apr 13, 2007 3:43 PM

in response to: cuchulain9

Re: Slow for my age

Your 400m workouts map perfectly to your 5K PR.

How long had you been running and racing when you set your PRs?

What pace do you run your easy runs at?
Has your form or strike rate changed?
How is your diet?
Have you considered joining a running club or seeing a coach?

tselbs

1,215 posts since
Dec 14, 2007

2. Apr 13, 2007 3:58 PM

in response to: cuchulain9

Re: Slow for my age

First of all, welcome cuchulain. As someone who started running in his mid 50s and is slower than you are now, I am impressed with your earlier achievements and your recent 5K time. I can understand wanting to run like you did while younger. I guess that the big question is what you expect to get out of running now. I'm still not sure why I started or why I continue but I really like the fact that I'm in better shape than most of my peers, can associate with neat people at races, can feel at home with the CR boomers on line, and expect my quality of life to be better because of running. I like it when I get a PR, run in a small enough race to get an AG award, or have a faster than usual training run. However, none of these is as important as the things I mentioned earlier. I expect you have a competetive nature to go with your high expectations and you should try to do your best. At the same time, don't obsess over it to the point that you can't enjoy what you are doing and what it is doing for you. I hope you post often. It sounds like you will be a great addition to our "virtual" community.

TomS

------------------
My Profile[/URL" target="_blank">

cuchulain9

19 posts since
Nov 29, 2006

3. Apr 13, 2007 5:47 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by bigapplepie:
Your 400m workouts map perfectly to your 5K PR.

How long had you been running and racing when you set your PRs?

What pace do you run your easy runs at?
Has your form or strike rate changed?
How is your diet?
Have you considered joining a running club or seeing a coach?<HR>

Just to clarify, are you saying that my current 400m workouts correlate perfectly to my 5k PRs in my prime?

My training pace for say ~ 1 hour runs would be low 8 mins I think. I generally train by time not distance so that's not certain, but probably reasonable based on my pace when I have run in training over known distance.

I think my diet is good. I've lost weight over the last 6 months and am reasonably trim. (Not skinny as I was at 30). I believe my stride and form have not changed at all. (Just the pace

).

I've run all my life, including HS and college. I've chatted with coaches at my track. I'm not really in the market for much more than that. I have a pretty good idea on how to train. I think I've just been surprised by my bodies lack of response (or lack thereof) this time around re: speed.

bigapplepie

2,636 posts since
Dec 14, 2007

4. Apr 13, 2007 8:50 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by cuchulain9:
Just to clarify, are you saying that my current 400m workouts correlate perfectly to my 5k PRs in my prime?<HR>

First of all - you are in your pirme, you're just not as fast as you used to be

Your workouts corelate with your recent 23 minute 5K.

A runner at my running club lost interest in racing in the late-1990s. At the time he was running sub 17 minute 5Ks.

He is now racing again in his early forties. Its taken him more than two years but he is now consistently under 20 minutes for 5K and he is getting faster every race.

Maybe you just need more time.

ced53

730 posts since
May 25, 2007

5. Apr 13, 2007 9:17 PM

in response to: cuchulain9

Re: Slow for my age

this does seem odd. you should be cranking out sub 3 for 1/2M intervals, and a sub20 5k.

but I don't know why you are not. i would suggest posting this on the over 50 thread. just get ready for some straight at you questions.

could there be health problem? getting a yearly physical and all good for BP, cholesterol?

-craig

cuchulain9

19 posts since
Nov 29, 2006

6. Apr 13, 2007 11:45 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by TheProFromDover:
this does seem odd. you should be cranking out sub 3 for 1/2M intervals, and a sub20 5k.

but I don't know why you are not. i would suggest posting this on the over 50 thread. just get ready for some straight at you questions.

could there be health problem? getting a yearly physical and all good for BP, cholesterol?

-craig<HR>

This is the response I most feared.

All health things check out perfectly.

cuchulain9

19 posts since
Nov 29, 2006

7. Apr 13, 2007 11:48 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by bigapplepie:
[b]
Originally posted by cuchulain9:
Just to clarify, are you saying that my current 400m workouts correlate perfectly to my 5k PRs in my prime?<HR>

First of all - you are in your pirme, you're just not as fast as you used to be
Your workouts corelate with your recent 23 minute 5K.

A runner at my running club lost interest in racing in the late-1990s. At the time he was running sub 17 minute 5Ks.

He is now racing again in his early forties. Its taken him more than two years but he is now consistently under 20 minutes for 5K and he is getting faster every race.

Maybe you just need more time.[/B]

I wouldn't be troubled by my recent times if the improvement was occuring. While I am getting stronger and a little faster at distance, those track times just stay flat.

bigapplepie

2,636 posts since
Dec 14, 2007

8. Apr 14, 2007 6:55 AM

in response to: cuchulain9

Re: Slow for my age

http://www.active.com/story.cfm?story_id=11562&category=running&num=1[/URL" target="_blank">

Jim24315

1,933 posts since
Dec 14, 2007

9. Apr 14, 2007 7:55 AM

in response to: cuchulain9

Re: Slow for my age

It does seem like you should be running a little faster, but the injuries/illness in recent years probably have had some affect. Also, a year back racing isn?t very long.

So far as training, you are running too fast for your current condition, both for your track workouts and ?easy? runs. I can?t stress this enough. If I were in your position I would either knock off the track workouts for a while, or if you do like to got to the track, just do cruise or tempo intervals when there. I would do those or a tempo run each week and some relaxed strides on 1 or 2 easy days. The other key workout would be a long run each week. I would try to keep mileage in 40-50 range. I know it is counter intuitive to slow down your training when you have lost speed, but I believe you need to get stronger aerobically first. The strides should help too. Based on what you are telling me about your paces, you legs probably are feeling dead a lot of the time. If they feel fresher, you should get faster. Also, the drills that bigapplepie pointed you too, or hill reps (both later) can put some power (speed) back in the legs.

Here is link that can give you an idea of correct training paces. It?s good that you have a benchmark 5k to base them on. As your race times drop, so will your training paces:

http://runworks.com/calculator.html[/URL" target="_blank">

P.S. Much like you, I took off several years racing. Although I never stopped running altogether, I averaged <10 mpw those years (age 51-58). I started racing again just before turning 59 and am now 61. Also like you, I was training too fast in the beginning and had to slow things down before starting to make progress.

My Profile[/URL" target="_blank">

euphoric

823 posts since
Aug 14, 2007

10. Apr 14, 2007 1:41 PM

in response to: cuchulain9

Re: Slow for my age

I couldn't begin to comment on this, but just want to second the statement that this is a wonderful group of people. Be careful. They are always very nice in the beginning.

BAP, loved the link. We are coming into the city next month. Any chance we could get a picture of you skipping through the park?

cuchulain9

19 posts since
Nov 29, 2006

11. Apr 14, 2007 2:13 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by Jim24315:
It does seem like you should be running a little faster, but the injuries/illness in recent years probably have had some affect. Also, a year back racing isn?t very long.

So far as training, you are running too fast for your current condition, both for your track workouts and ?easy? runs. I can?t stress this enough. If I were in your position I would either knock off the track workouts for a while, or if you do like to got to the track, just do cruise or tempo intervals when there. I would do those or a tempo run each week and some relaxed strides on 1 or 2 easy days. The other key workout would be a long run each week. I would try to keep mileage in 40-50 range. I know it is counter intuitive to slow down your training when you have lost speed, but I believe you need to get stronger aerobically first. The strides should help too. Based on what you are telling me about your paces, you legs probably are feeling dead a lot of the time. If they feel fresher, you should get faster. Also, the drills that bigapplepie pointed you too, or hill reps (both later) can put some power (speed) back in the legs.

Here is link that can give you an idea of correct training paces. It?s good that you have a benchmark 5k to base them on. As your race times drop, so will your training paces:

http://runworks.com/calculator.html[/URL" target="_blank">

P.S. Much like you, I took off several years racing. Although I never stopped running altogether, I averaged <10 mpw those years (age 51-58). I started racing again just before turning 59 and am now 61. Also like you, I was training too fast in the beginning and had to slow things down before starting to make progress.

My Profile[/URL" target="_blank">

<HR>

Thanks. I have a lot to experiment with still. I will say that on my 'regular' days, i.e. not track/not long run, I usually enjoy the run very much and don't overdo it. I think playing with the speed work could help. Others have suggested the power strides and shorter bursts. I'm also trying to be patient and am waiting on one of those breakthroughs where one's time suddenly drops and stays at the new level

cuchulain9

19 posts since
Nov 29, 2006

12. Apr 23, 2007 10:16 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by Jim24315:
It does seem like you should be running a little faster, but the injuries/illness in recent years probably have had some affect. Also, a year back racing isn?t very long.

So far as training, you are running too fast for your current condition, both for your track workouts and ?easy? runs. I can?t stress this enough. If I were in your position I would either knock off the track workouts for a while, or if you do like to got to the track, just do cruise or tempo intervals when there. I would do those or a tempo run each week and some relaxed strides on 1 or 2 easy days. The other key workout would be a long run each week. I would try to keep mileage in 40-50 range. I know it is counter intuitive to slow down your training when you have lost speed, but I believe you need to get stronger aerobically first. The strides should help too. Based on what you are telling me about your paces, you legs probably are feeling dead a lot of the time. If they feel fresher, you should get faster. Also, the drills that bigapplepie pointed you too, or hill reps (both later) can put some power (speed) back in the legs.

Here is link that can give you an idea of correct training paces. It?s good that you have a benchmark 5k to base them on. As your race times drop, so will your training paces:

http://runworks.com/calculator.html[/URL" target="_blank">

P.S. Much like you, I took off several years racing. Although I never stopped running altogether, I averaged <10 mpw those years (age 51-58). I started racing again just before turning 59 and am now 61. Also like you, I was training too fast in the beginning and had to slow things down before starting to make progress.

My Profile[/URL" target="_blank">

<HR>

Well I ran a half-marathon on the weekend. This was my first race longer than a 5k that wasn't on a trail and only my fifth in a year. I was running right about 8 flat through 10 and felt like I could sustain, but then I did have a bit of a blow up in last three. Wound up 1:49. This translates on WAVA to 1:34. So the bad news is I'm still 14 minutes slower, age adjusted, then when young. But the good news is I am showing improvement in the longer distance. I feel confident that I will do a sub 1:45 by the end of summer. (Still a long way off from the 1:33 those accursed tables say I should run, which I am CERTAIN I cannot run.)

ptbrown

424 posts since
Aug 14, 2007

13. Apr 23, 2007 10:24 PM

in response to: cuchulain9

Re: Slow for my age

I'm in mid-50's and struggling with some similar thoughts. My body simply doesn't respond the way it used to even 10 years ago.... it takes longer to recover and progress is slower.

cuchulain9

19 posts since
Nov 29, 2006

14. Apr 23, 2007 10:36 PM

in response to: cuchulain9

Re: Slow for my age

quote:<HR>Originally posted by ptbrown:
I'm in mid-50's and struggling with some similar thoughts. My body simply doesn't respond the way it used to even 10 years ago.... it takes longer to recover and progress is slower.

<HR>

Well, is it selfish of me to say I'm glad to hear that?!

I am seeing improvement (slowly!) and am trying to be patient.

Go to original post

Apr 13, 2007 3:09 PM

Slow for my age

Actions

More Like This

New Runners

Training

Competition

Age Groups

Fitness

The Lighter Side

Feedback

Related Links