[quote]Allen1959 wrote:
"At 57, how much improvement might I expect from more disciplined training? Are age-graded formulas reliable predictors of potential? Most of the training I see posted here is super impressive, and probably more than I could handle, but I'd like to start incorporating workouts that specifically target VO2-max, LT, basic speed. I am open to suggestions."
Hello Allen,
Here is my thought - yes more disciplined training will almost always make anyone better. How much would be very hard to say without knowing various physical stats and past training practices. Structuring weekly training sessions and getting into a rhythm of training that takes into account your life style, available facilities and environmental assets is really the key.
I am fortunate, as a Head Coach at a Division II university, I have access to everything I need and more to be able to do almost any level of training. To that end my training is only limited by what I do or do not want to do and sometimes the weather.
In addition to my men and women's teams I also work with a few guys and gals local in the area who are masters runners. I do not coach them but they do take my advice (sometimes).
So far reorganizing their training sessions and teaching them basics like how to do splits and not using a GPS to track miles on a track have resulted in some pretty good improvements for them. I am strong enough too that I can run with them and pace them through longer sessions and this helps them because many came to running late and don't know how to prepare for sessions and then be able to push themselves. So those are all "cards" you might be able to play. One I know for certain that will help is a proper organized strength training regimen but that really requires a proper facility and some supervision. Sometimes strength training also require a little adjustment about training since many runner shy away.
Again, I am very fortunate, that i have the support I do. Somme of the guys on my team even volunteered to run with me on my next hard session (tomorrow). I'll be doing a bike/run session - 35 on the bike followed by 8 run. They plan on meeting me with my truck and running the 8 with me. I might be running 8:00 pace and I could be running 6:45 either way they were excited to help "pops" out. Since they have an easy day for themselves they are excited - that and it is supposed to be 70 here in PA and it is the last chance I have to be in that nice of weather until I go to Miami to race on the 13th.