? For the Older Runners

[RJH1]

I think you are at a decent pace. I am 43 and generally run about 8-830 minute miles and seem to outpace a bunch of people of all ages at the park where i run. 24:07 is my best (unofficial)5k, so far. Been running pretty consistently for about 11 months.

Also get the strava app on your phone, its handy and free

Have a good one

[HogHunter34]

You guys motivated me to run a little faster this morning. New record for me at 12:07 for my 1.6 mile run. I didn’t kill myself and probably could get sub 12. I don’t time myself every time but just spot check to see if I’m maintaining decent pace.

[txpitdog]

I think that’s great! I’m 45 and run 9:45-10:00 miles. I can run a long ways at that pace but speed hasn’t come too easy for me.

[zac221]

Id say most of y’all doing pretty good. I’m not old at 33 years old but have had 3 knee surgeries in last 14 months and still trying to recover fully (don’t drink and drive or atleast attack the police when you do). My 2.87 mile run used to comfortably take 22:30-23min but now at 23:30 and was almost 27 a week ago.


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[BlackHogDown]

Sounds like you're doing great. That's respectable for sure.

The downhill is no slouch, though. I, along with most runners, would much prefer uphill vs downhill running due to increased ground force in downhill running. The Boston Marathon is infamous for its 4 mile downhill opening stretch.

https://www.runtothefinish.com/downhill-running-tips/

[HogHunter34]

Thanks!
I’ve noticed body weight makes a difference. When I first started running I was probably 188-192 back in the fall. I weighed 169.4 this morning. The lighter I have gotten the better I can hold a good pace.

[Leonhogboy]

If you are not training to race then I would focus on aerobic fitness not speed. Get your heart rate up to 75% and extend the length of your run to 30-40 minutes. Your fitness will increase and you will burn more fat.

[HogHunter34]

If you are not training to race then I would focus on aerobic fitness not speed. Get your heart rate up to 75% and extend the length of your run to 30-40 minutes. Your fitness will increase and you will burn more fat.

I’m preparing for the upcoming hunting season on my way to my stand just in case that ole momma sow with little ones decides to charge that speed might come in handy

[rosco11]

Several years ago i was training for a half marathon. I ran a track workout at a local jr college after work where the publicwas allowed. The head track coach was there helping a few of his kids. When he wasn't busy i asked him why i dont seem to get much faster. I could easily run a 8.30 or 9 minute mile for 3 miles or hold that 9 min mile for 15 miles. It was like that 9 minute mark was my comfort running zone. He said simply, if you want to be faster you have to run faster. Seems simple but then he expanded on some workout strategy that his athletes do.. if they are running 6 miles and want to up the speed. He tells them to run comfortable the first portion of the run and the last 10 minutes increase cadence and stay smooth but fast. Then 2 days later the last 12 minutes and a few workouts later the last 14 minutes and so on until the entire back half of your run you're kicking it in smooth but fast. I thought this was really cool strategy for safely increasing speed

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[PROD49]

I know there are a lot of guys who run on a regular basis. I run 1.6 miles each workday morning or 5 days per week. It’s around our neighborhood & one side has a uphill gradient which is where I get more leg burn & cardio work. The opposite side is a slight downhill gradient so I guess it averages out. I’m 46 and doing this in 13 minutes. Is that a decent rate for us old folks
I will say when I started running & up’d my cardio I cut more weight. Hovering around 170 lbs at 5/10-5/11. I peaked at 212 two years ago. Now I have more energy & feel better. I’m dieting better too

Great question and at 53, running marathons, Ironmans etc I can tell you good rate is whatever you are trying to achieve. If you are having fun achieving your goals that is all that matters. If you are wanting to go faster do fartleks (yes it is funny) and track workouts. That is where your speed gains come from.

[bboswell]

Several years ago i was training for a half marathon. I ran a track workout at a local jr college after work where the publicwas allowed. The head track coach was there helping a few of his kids. When he wasn't busy i asked him why i dont seem to get much faster. I could easily run a 8.30 or 9 minute mile for 3 miles or hold that 9 min mile for 15 miles. It was like that 9 minute mark was my comfort running zone. He said simply, if you want to be faster you have to run faster. Seems simple but then he expanded on some workout strategy that his athletes do.. if they are running 6 miles and want to up the speed. He tells them to run comfortable the first portion of the run and the last 10 minutes increase cadence and stay smooth but fast. Then 2 days later the last 12 minutes and a few workouts later the last 14 minutes and so on until the entire back half of your run you're kicking it in smooth but fast. I thought this was really cool strategy for safely increasing speed

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I understand this logic but I can tell you my race times improved dramatically when I stopped trying to kick the last part of the run and just picked up my pace for the whole race.

[rosco11]

I understand this logic but I can tell you my race times improved dramatically when I stopped trying to kick the last part of the run and just picked up my pace for the whole race.

I hear you for sure.. i should have said this is meant for very early on in their training while still getting in running shape for his team. Not necessarily race tune up type workouts. My niece was a very talented cross country runner and she told me the same thing you said.. she said if you don't get out in the lead pack or atleast stay with the lead group not many people can catch up and win in a very competitive race. After watching her at state finals in round rock many years ago i totally agree. However, i'm not a competitive runner i was just looking for advice on increasing my pace and ways to get through that 9 min mile comfort zone i was in for several years

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[HogHunter34]

Marathons & Iron Mans are out of my league but admire you guys that put in that kind of training & dedication. I’m mainly focused on maintaining low body weight or less body fat & cardio for staying conditioned at my age. I’m guessing I’m at my ideal weight for my height. Don’t know my body fat % but I’m guessing it’s pretty low for my age. No beer gut here

[Leonhogboy]

I understand this logic but I can tell you my race times improved dramatically when I stopped trying to kick the last part of the run and just picked up my pace for the whole race.

If you want to race faster at any distance, a person needs to push back the anaerobic threshold. Fartlek and long intervals are a great way to do this. Be able to sustain a faster pace and still stay aerobic so lactic acid doesn't get you. If you are comfortable training at a 8:00 pace, then 7:00 doesn't feel so bad in a race environment. As far as kick, no matter what your race pace is, you should be able to increase your turnover to finish strong. Hell I might have to get out and test the bones.

[txpitdog]

Marathons & Iron Mans are out of my league but admire you guys that put in that kind of training & dedication. I’m mainly focused on maintaining low body weight or less body fat & cardio for staying conditioned at my age. I’m guessing I’m at my ideal weight for my height. Don’t know my body fat % but I’m guessing it’s pretty low for my age. No beer gut here

One thing I have learned in training for triathlon is the difference between fun and serious is just the discipline and focus you put into the time you spend. Go for an hour run for fun, fine. Go for an hour run and focus on recovery or intensity, etc. and you take a step forward towards the finish line and/or your goal time. The longer races require more time, yes, but it is mostly the intent and focus put into the training than the amount of training.


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