I have a new neighbor/friend who moved to the house next street, she is just a tad younger, but fully into Ironman training and racing. Her "off the bike" runs are in low 9's. I promised I will join her for some track workouts once this season is over. Yes, it used to be a staple. I am terrified. My "tempo" pace these days on flat street is just under 9:30, and I barely hold it for maybe 4 miles. Yup. Fun times ahead:) Good for you for giving it a shot!
good for you! We sound similar :-) For tempo runs, I recommend that threshold pace for 20 - 25 min. 40 min is pretty long. 20 - 25 min seems plenty long to me since I am accustomed to intervals being .25 - 1 mile or 10 min max. Can't wait to run with you one of these months!
thanks! And as for a dirt track -- no, to many undulations on the landscape, and it would look like a scar on the meadow. And since we're at 9000 feet, the altitude would still slow me! Our area has a good dirt river path and a paved bike path when I want flat, steady running, and nearby lower-elevation towns do also. I just miss the precision of a perfect 400-meter oval track.
River paths are awesome too. I still do the ladder workout you gave me for speed. It is my favorite remedy for when I need to push it a little and get out of my self-made rut. I love it, thank you.
Wonderful. My "speed work" pre covid was doing marathons, half or full, and the occasional 10k. And it was all part of training usually for 50's or 100's. A much more diverse running calendar. Covid broke those routines and while I kept running throughout and was able to complete "easier" 100's (Umstead, Hennepin) I have felt like I do just enough plodding to be able to complete them. I ran Hennepin this year because it fell on my birthday. I turned 63. You've reminded me that I need to challenge myself. I may not be able to run paces I once could a few years ago, but I am pretty sure I can do better than I have been doing with the sort of aimless running the last couple of years. Part of me has wondered if my age is the reason for the lackadaisical running. But I will never know that for sure unless I put in the work. I do recall what it felt like to run low 8's for a 10k. Brutal fun as a friend once said. Thank you!
Thanks for reading and that's great you're still at it. But yes, "aimless" and "lackadaisical" do not make for the energizing feeling of a zippier run. Good luck! Maybe you and I can race a 5K in the next six months and compare notes :-)
The brain is out. The body is somewhat in the game, yet after some time is added to the recipe, age IS a real number...
AND the reward is right there to last you the whole day, and on into the next!
Good turnaround Sarah! Looking forward to this afternoon
I have a new neighbor/friend who moved to the house next street, she is just a tad younger, but fully into Ironman training and racing. Her "off the bike" runs are in low 9's. I promised I will join her for some track workouts once this season is over. Yes, it used to be a staple. I am terrified. My "tempo" pace these days on flat street is just under 9:30, and I barely hold it for maybe 4 miles. Yup. Fun times ahead:) Good for you for giving it a shot!
good for you! We sound similar :-) For tempo runs, I recommend that threshold pace for 20 - 25 min. 40 min is pretty long. 20 - 25 min seems plenty long to me since I am accustomed to intervals being .25 - 1 mile or 10 min max. Can't wait to run with you one of these months!
You look amazing! And also, can you build a dirt track on your property? Could be fun.
thanks! And as for a dirt track -- no, to many undulations on the landscape, and it would look like a scar on the meadow. And since we're at 9000 feet, the altitude would still slow me! Our area has a good dirt river path and a paved bike path when I want flat, steady running, and nearby lower-elevation towns do also. I just miss the precision of a perfect 400-meter oval track.
River paths are awesome too. I still do the ladder workout you gave me for speed. It is my favorite remedy for when I need to push it a little and get out of my self-made rut. I love it, thank you.
Grew up running cross country on Long Island, nice to hear someone else paying a visit to my former home!
Wonderful. My "speed work" pre covid was doing marathons, half or full, and the occasional 10k. And it was all part of training usually for 50's or 100's. A much more diverse running calendar. Covid broke those routines and while I kept running throughout and was able to complete "easier" 100's (Umstead, Hennepin) I have felt like I do just enough plodding to be able to complete them. I ran Hennepin this year because it fell on my birthday. I turned 63. You've reminded me that I need to challenge myself. I may not be able to run paces I once could a few years ago, but I am pretty sure I can do better than I have been doing with the sort of aimless running the last couple of years. Part of me has wondered if my age is the reason for the lackadaisical running. But I will never know that for sure unless I put in the work. I do recall what it felt like to run low 8's for a 10k. Brutal fun as a friend once said. Thank you!
Thanks for reading and that's great you're still at it. But yes, "aimless" and "lackadaisical" do not make for the energizing feeling of a zippier run. Good luck! Maybe you and I can race a 5K in the next six months and compare notes :-)
It's on! :-)
Crisp writing--well said. As a runner also in his 50s, I loved the discussion of pacing and the redefining of success!
The older we get, the faster we were.