Notes: Would have to check, but these may be similar to ‘Billet 30s’. Shoe: Speed6
Post-workout Garmin 5k estimate: 19:15
That was a tuff workout, due to lack-of-oxygen for 30 seconds immediately following rep.
Nice work. Do you mean you were breathing hard for 30 sec after each rep? (not sure what you mean about lack of oxygen for 30 sec) How long was it taking to get to your target HR of 90?
Interesting thread. I'm 73 and averaging 45mpw since the start of this year. I have a Garmin 255 which shows a Vo2 max of 52 and current estimated 5k of 20:47. I ran 19:48 for 5k at age 69, but haven't cracked 20:00 since then. I ran 20:10 at 70. I recently ran a 3k, which would predict a 5k around 21:00. I think you would have to be able to hit a 3x mile at around 6:30 with 1min recovery workout to be in sub-20 5k shape.
Notes: Heart Rate dipped below 70%HRmax (i.e., 120bpm) in all rest periods. Breathing: 2out-1in throughout reps. Shoe: Speed 6
In Rep 8, although running faster, my average Heat Rate was surprisingly lower. The Ground Contact Time was lower than Rep 6. Whatever experimental tweaks I tried in order to run more efficiently, and tighten up form, evidently worked.
Strengthening from the three previous hill sessions already seemed to be felt. Started taking some vitamins, and liquid iron…and some kefir and buttermilk, being new additions.
That was a tuff workout, due to lack-of-oxygen for 30 seconds immediately following rep.
Nice work. Do you mean you were breathing hard for 30 sec after each rep? (not sure what you mean about lack of oxygen for 30 sec) How long was it taking to get to your target HR of 90?
Yes, almost got to borderline-panicky from lack of oxygen. Recovery to 90bpm was 4.5-5.5 minutes.
This might be a powerful exercise/drill; something to experiment with. For example, maybe modify it initially, to work into it (e.g., don’t cover as much distance) so it’s not so dreadful.
I think maybe there is something here to explore further in trying to learn how to run faster. And then, how can I (safely) extend those paces out further in distance?
Interesting thread. I'm 73 and averaging 45mpw since the start of this year. I have a Garmin 255 which shows a Vo2 max of 52 and current estimated 5k of 20:47. I ran 19:48 for 5k at age 69, but haven't cracked 20:00 since then. I ran 20:10 at 70. I recently ran a 3k, which would predict a 5k around 21:00. I think you would have to be able to hit a 3x mile at around 6:30 with 1min recovery workout to be in sub-20 5k shape.
Thanks for the feedback. Sounds like for you, your Garmin 5k estimate is at least in the ballpark.
Day 15, July 3, ‘23 AM: 8mi walk recovery. PM: ‘Run-fast-drill’; Tried a ladder of 20-up, 40-up, 60-up, 80-up, 100-up, 80-up, 60-up, 40-up, 40-up, w/full-recovery to ~90bpm, then finished with ~320m.
Notes: Waited until Heart Rate dipped below 90bpm (i.e., 53% HRmax) in all rest periods before starting next rep. In a lot of cases, the Heart rate would get close to 90bpm, then repeatedly bounce back up, for some period of time.
The last rep was going to be 400m, but it was after dark, and kids (I dodged and weaved around) were out on the track at that point in anticipation of a fireworks display, so cut it short (which was a relief, as I was getting gassed quickly).
In anticipation of that last rep (which I suspected would be very hard), it took over 9 minutes for my heart rate to finally dip below 90bpm. Conversely, it took less than 4.5 minutes to dip below 90bpm after the longer, final rep.
Day 17, July 5, ‘23 AM: ‘Slower-methodical’ 15xHill-repeats. Run to top of hill until HR-High-Alert (set to 147bpm, i.e. 86% HRmax) goes off, or until top-of-hill is reached. Jog-shuffle down the hill and repeat.
Notes: Top-of-hill was reached in all reps before HR-High-Alert went off. HR typically recovered to 61% HRmax at bottom of hill.
Total distance and time covered in 15xHill-repeats (both up and down hill) was 5.4miles, in 1:00:29.
30-45-60 minute run, rotating days, some fast, some slow, listen to body
30-45-60 minute cycle. Ex 30 minute run equals 60 or 45 minute cycle, 60 minute run equals 30 {20 if I'm wiped} cycle. High run equals low bike. High bike equals low run.
2 or 3 days a week light free weights and sit up routine. Not long, maybe 20 minutes
1 day of track per week for part of year
Lots of stretching, I adjust when body tells me, usually take one day off, sometimes two but ride those days. Nothing scientific, just feel.