53 year Old Hard-Easy training

Run Around wrote:

I have been using a hard-easy training approach for years and running multiple paces.

This approach does boarder on over training at points but you just keep consistent workouts and eventually you can run races at your potential.

Fri April 14th 10X 200m 35 sec and 35 standing recovery.

Sun 16th, 20 minute tempo on dirt loop trail.

Tue 18th, 200m,2X400m, 4X200m

32.9, 2 min rec, 66.7, 9 min rec,62.4, 8 min rec, 32.6,30.5, 30.7,31.2, all 2min rec.

Thur 20th 8 x 2:15 on dirt loop, 75 sec recovery

Sun 23th extra day recovery, Warm up with 2X 400, 82 & 74 Dead legs!

plan was 800m time trial. instead did 2x 200, 29.5, 29.8, 3x100m in 14.6, all as fast as possible.

Monday 24th. Legs felt good. 1 mile time trial treadmill. 0.5 incline. 4:54

What do you think of this training? 800m potential?

The 800 meter Run is 50% Aerobic. Where are your Fast Distance runs and recovery runs? Without those you will not reach your potential or run anywhere near what your hard interval training leads you to believe.

Easy days are 50 min run on trails.

Tempos are my fast aerobic runs. 20 min warm ups, 20 min tempo, 20 min cool down. Tempo pace about 6:10 pace.

Looks like a good program...for a high school kid. For a 53-year old I would like to see more easy running and less interval density. How has it worked so far for you? PRs? Injury history?

Thanks for the reply.

I really enjoy the goal of a workout. Easy running is a ok for me as long as I get on a trail. I use a long steady build up on intensity. I did a lot of hill repeats like 10X 35 second hills.

One of the reasons I posted this was because on Sunday I could barely manage to run a 400m in 75s. I think it was mainly due to the fact that I was on my feet a lot from my job on Saturday.

No major injuries after 13 years of Masters running.

40 year old PR 2:00 800m, 1500m 4:09

45 PR 2:06

50- 2:08

Looks like you are doing great. Your PRs are a bit faster than mine at each age. The one thing I did that kept me motivated was pick an "alternate" focus each season- one year work on my 400 PR, the next my 1500, etc.. Kept it interesting. Good luck and keep having fun. 60 here and about to jump back on the track after a long break.

One time ,run around,

Don't look and for me to go your way

You left me here with out anything to love

I'll tell you

I've….. had…. enough of your hands running round my brain,

And… I've….. had have enough of the way that you cause me pain

So slow down, run around your other side,

Walk with me instead tonight

We could be near like we use to be before

Ahh girl, …I.. need more of the times that you turned me round

And ….There's …no time to turn away love I've found

So couldn't we forget about today , start again from where we were

We use to dance out to space without a care

And our laughter come ringing and singing we rolled round the music,

Blinded by colors come crashing from flowers that sway as you stay here by me .

Slow down, run around

Your love is soft

Walk with me instead tonight

We could be near like we use to be before

Ahh girl, ..I… need more of the times that you turned me round

And ..there's…. no time to turn away love I've found

Run around

Lifetime run around

Don't look back and for me to go your way

You left me here with out anything to love

I'll tell you …

I've ..had enough of your hands running round my brain,

And I've had have enough of the way that you cause me pain

Well run around.

Courtesy of the Jefferson Airplane

Touching pace most without killing yourself. Looks very good all round. Ignore the nonsense about not having any 'aerobic fitness' due to the lack of easy running. You'll build that up just by running regular which you are.

Very impressive times for a guy your age, kudos. Maybe add one day in a bit longer but keep the pace in there. 6x1km with 1km rest. Should be around 10km pace so it'll be an easy session but you'll get some great strength from it.

Good job!

This year my focus has been on improving speed. Last year I had a down year and I think I over trained trying to improve my 5K time. I did a weekly session on a hilly course that was scheduled to be a tempo but turned into time trials. I raced at least 6 5Ks last year and all were low 18:00. Previous years I always ran low 17:00.

You were definitely overtrained. Us 800 guys can't handle hard Vo2 max in the same way as distance guys. Every time I tried to push my 5K/10k training too hard I went backwards. Always raced those best of lighter, consistent training in the 40-50 mile/week range. My 800 was relatively unaffected by 5K performance level anyway.

It is easy to get pulled into the 5K training due to the fact here in the Mid West there are very few track meets I can race. Every weekend there are tons of 5Ks here with some offering prize money for masters.

I completely agree that I will run a better time in the 5K with better 800/1500 training.

My goal this year is for the 200m and 400m which are not my specialty are

Sub 28 and sub 60

When I was in 2:08-2:10 shape I could run 56-57 and 26-27 consistently. Just make sure to work smarter not harder. Study how sprinters train and race and resist the urge to do extra reps and miles, etc.. Sprinters look lazy to ditance guys but they know how to get the quality work done in seconds not hours. Injury-prevention and form mechanics are the priority.

Here is the "Daniels formula" basic method for sprinters:

http://dfwtrackclinic.net/uploads/3/3/4/2/3342024/baylor_hart.pdf