I'm 50, trying to get back.

couple of thoughts:

lose 5lbs...running is not as effective in that process as pushing away from the table early and often

then lose 5 lbs more

as soon as you can, do a 2 mile time trial on the track to determine basic fitness, then use a good calculator (like McMillan) to determine what your OPTIMAL training paces should be...and stick to them until you have another time trial or race performance indicating you can move on

Set a specific racing goal about 6 weeks out...will keep you honest.

Don't dwell on where you have been, instead, where you are at and where you are trying to go

equal parts discipline and fun will provide best results

Enjoy

I'm approaching sixty, my counsel: Try the middle distances.

Allan Lawrence and Mark Scheid (sp?) wrote a book or two titled "The Self Coached Runner" I and II.

Lawrence in the book, I believe volume II, maintained that many runners or wannabe runners in the US should look at the middle distances, rather than the usual 5K - 15K, half marathon, marathon, ultra.

He further commented that many people would be HAPPIER training and competing from the 400 to the mile.

Interesting perspective.

You won't ever get back, but you can probably turn in some very respectable times given your background. Give yourself about two years to get into shape. The weight will come off with the running. At 50, you will need to watch your recovery. One workout a week is probably enough. Cross training session once a week instead of running is a good idea too. Don't think too hard about training schedules and paces until you start getting in shape. Key right now is to build mileage and get your body used to the pounding again. Also be aware that any speed you have managed to hold onto from 50-55 will disappear at an alarming rate once you go from 55-60. But may as well get your last kicks in.

I'm 52. My experience lately is that I feel best if I run no more than four times a week, with one of those runs being my "long" run of no more than eight miles. I'm not training for a marathon. I run because I enjoy it, both while I'm running and how it makes me feel when I'm not. I haven't entered a road race in many years--we're talking about two decades. Although my mind says I should still be able to go out and run a 4:10 mile or hit the road for a 20-mile training run at 6:00 per mile, my body is slowly forcing my mind to accept reality. Now, if I can go 5 miles at 7:00 per mile it's a good day.

On my "off days" I've been doing a walk/stationary bike mix of 5 minutes on the bike, 5 minutes fast walking on the treadmill. I usually get a day of complete rest (one of the weekend days) where the most I'll do is go on a walk in the park with my wife.

I suppose I could enter some "fun runs" and try to get good enough to win my age group, but I'm just not that motivated to do so. I used to win my share of those "fun runs," and it just doesn't appeal to me to finish far behind the young men (and many of the young women and some of the kids). Depending on your goal, you may take it more seriously and carefully and gradually throw in some speed work, but I believe that once we hit our 50s--at least for most of us--it's probably time to let those old "glory days" be and just enjoy running for running's sake.

Interesting, but isn't there a greater propensity for nausea to occur racing the middle distances? And the opportunity to participate in frequent meets (with several people are much fewer.

Gastronicus wrote:

I'm approaching sixty, my counsel: Try the middle distances.

Allan Lawrence and Mark Scheid (sp?) wrote a book or two titled "The Self Coached Runner" I and II.

Lawrence in the book, I believe volume II, maintained that many runners or wannabe runners in the US should look at the middle distances, rather than the usual 5K - 15K, half marathon, marathon, ultra.

He further commented that many people would be HAPPIER training and competing from the 400 to the mile.

Interesting perspective.

Thank you everyone. Great insight and help here.

My thoughts.

Avoid the marathon. Marathon training makes you slow.

That said, you need a long run every couple of weeks to burn fat... 16-18 miles. In my personal experience, this is a good way to get rid of love handles and that last little nagging bit of fat around the waist.

Lose weight. Go on a near fast for 2-3 days and then return to a more normal diet. The body adapts to constant dieting, but the fasting works quickly. By fasting, I mean 800-1000 calories while running or cycling enough to burn 800-1000 calories. You'll be weak as a kitten, but the weight will fall off.

Continue lifting. You'll lose some bulk, but lifting boosts testosterone levels. That will keep you from slowing down as much as your peers over the next 10-20 years.

Do everything you can to recover quickly. Get some carbs and protein within 20 minutes of each workout. Try chocolate milk. (I have a recipe.) Get enough sleep. I take melatonin every night. Recovery is a major obstacle after 50.

Get "Build Your Running Body" by Pete Magill et al to be prepared to fight off injuries.

this is my favorite post - except the diet part. I have never had weight issues so i can't advise on that.

But I completely agree that you should avoid marathons - when you get the marathon bug, slap yourself on the face or something. It's not the right race for most people.

I'll agree strongly with lifting - upper and lower body. Your joints etc will need all the help they can get - strong muscles in your legs will help.

Of course avoiding injury is half the game - most people over 50 who quit, do so because they get sick of getting injured and starting over. So just remember that being 10 miles a week undertrained is better than being 1 mile per week overtrained.

Train at all paces, incl. hills.

You clearly have good talent, so you'll probably be pleasantly surprised when speed comes back.

Thank you guys.

I'm starting to run 3 days per week. I'll see how it goes

50 yr old wrote:

Thank you guys.

I'm starting to run 3 days per week. I'll see how it goes

Sounds good, my friend. Oh, and I forgot something in my schedule of running four days per week and doing the stationary bike/fast walking on my off days. Once a week I do some upper body work: Five sets of 35 crunches, five sets of 8 pull-ups, and five sets of 30 push-ups. I know it's not a lot, and I could certainly do more, but this is just maintenance. This is working for me, even though I do wish I could run long every day.

Thanks for the info. I'm going through an extended stretch of late-50s ups-and-downs. Just when I'm ready to toss it in I have one of those great, albeit not-as-fast-as-it-used-to-be, runs and I remember why I do it.

JoeGarland wrote:

Thanks for the info. I'm going through an extended stretch of late-50s ups-and-downs. Just when I'm ready to toss it in I have one of those great, albeit not-as-fast-as-it-used-to-be, runs and I remember why I do it.

JoeGarland, here's just a little paragraph I wrote in a series of short running pieces under the heading "Free Running." I think this describes how you, I, and many other late middle-age runners feel:

On a bad day, I feel 52. On a good day I feel 32. Today is a good day. The air smells of pine, the sunshine filters softly through the trees, and I'm cruising the streets at seven minutes per mile. Decades ago, I cruised comfortably at six minutes per mile for up to four times as far, but today, at age 52, I'll take it. As my 82-year-old father often says about growing old: “It beats the alternative.” Besides, how many 52-year-old men have a body that looks this good? Seriously, my body looks 20 years younger, even if it doesn't often feel that way. Looks can be deceiving, especially with runners. Of course, my face tells the true story: the little wrinkles, the sun damaged skin, the tired eyes, and the receding hair speckled with gray. But who wants to hear that story? Not me. Not today. Today I'm 52 and cruising!

Awesome!

There is a whole discussion group over here

http://www.letsrun.com/forum/flat_read.php?thread=4064465&page=0

come and join.

Glad you're back running but I think it's a bit rude to state that you had modest success given those PRs and your 28-year running history. Modesty does not become you. But spoken like a true head-up-your-ahole elite.

Be satisfied with your achievements, realize they are int he top 5% or less in the world and look to achieve more.

Everyone knows that those PRs would be competitive at most state levels for a non-pro.

l,pSC9g72 wrote:

Get "Build Your Running Body" by Pete Magill et al to be prepared to fight off injuries.

+1

also check out Pete's interview here too where he chats about avoiding running injuries.

Spot on. I know most LRCers will find it hard to belief, but a 7-minute pace can feel awfully fast.

Absolutely. It's all relative, my friend. And as you grow older it becomes more and more relative!