52 yo runner who can get up to 50mpw in training but at that distance I always seem to get some lower extremity injury after a harder tempo or interval session( PF, Achilles ). When I was training for a marathon in ‘15, I tended to only do hill repeats at various paces and found that kept me from getting hurt. Anyone care to comment and how can I adjust hill w/os to be the equivalent of track w/o or tempos( if that is possible)
I'd recommend running on grass or a soft track.
Streets and sidewalks are harder on older bodies.
Get one of these and do 2-3 runs a week at reduced body weight. You can do your aerobic mileage that way, and use the hills for higher HR stuff as well as strength building.
59 y/o here. I've found that, for me, it comes down to experimenting with recovery days which came up on another thread.
10 years ago, I could manage a long run on Sunday, short tempo or track intervals on Wednesday, 90-120 min. run on Friday and then back to the long run on Sunday.
Now, after a few years of experimentation I've done best for about a year on 3 easy run days followed by a long or fast run on the 4th day, then a day off. That way each hard or long run comes about every 10 days.
60 easy
60-90 easy
60 easy
60 track or short hard temp
off
60 easy
60-90 easy
60 easy
Long run; for a marathon could be 3 hours with some harder running in second half of run.
Still getting slower but the philosophy is to train for a marathon because I like the lifestyle but expect to run the half unless the workouts show me that a full marathon would be interesting.
As someone on this board remarked years ago; "It's not that you can't run hard as you age, you just have to do less of it."
I do most of my endurance+ runs at 6-8% grade on a treadmill for 75 minutes.
I agree it totally lowers stress and I can increase effort. I would have to run 6-6:30 pace outside to replicate that effort ands it way to abusive even in Grass.
I also find doing Fartleks at 6-8% where I run 7-9mph efforts also is a great low impact session.
I think MIle repeats uphill would be awesome for vo2.
I found that running hills kept getting me injured. Three years of one strain, pull, tear or another. Then, I stopped running hills altogether, and just worked on my speed on flat land. I haven't been injured in forever now and I no longer walk like Frankenstein when getting out of bed.
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