I have just started a comeback after 20 years with just sporadic running.
I`m in very bad aerobic shape and now I just do an hour alternating 1 min easy run / 2-3 min easy walk .
Will keep on this until I can run 2 min easy / 1 min easy walk with not too much difficulty . Then it`s just
to keep on like this until I can run easy sustained for an hour at least.
Then I will start to introduce maxVO2 and LT intervals . Well....its a long way to reach the goals I have set up for myself, to beat the standing Master world records at 5000/ 10000 in my age group 60-64. I`m 60 now and will turn 61 in August. My life time bests stands at 14:20/ 29:51 and the standing Master world records at 16:12/ 33:57.
I thought the best thing was to set my goals high to get more motivated. Can I succeed after 20 years with very little training? Well....I really belive this is a mission possible. Maybe this can motivate someone else to look for great goals?
Chasing Master world records after 20 years .
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Good luck! I’m of the opinion that setting a specific time goal almost makes it impossible to attain . The brain gets conditioned that the time goal will require a superhuman effort and convinces itself it can’t attain it .
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Hounddogharrier wrote:
Good luck! I’m of the opinion that setting a specific time goal almost makes it impossible to attain . The brain gets conditioned that the time goal will require a superhuman effort and convinces itself it can’t attain it .
We think different there. :) My brain gets a kick of tough goals ))
And of course I have calculated on this and don`t find my goals to be even close to
superhuman. I coached a guy age 59 for some time. His best time at half was around 1:18
and he was able to run 20 x 400m at 81-82 sec with a min rest when I start to coach him. I got him down to run 20 x 400 at 76 sec with a min rest with same effort as at the start of the coaching. I myself has a much better talent, and I did a half in 1:06, and out from that I believe it won't be difficult for me to at least run 20 x 400m at 76-77 sec with around a min rest and complement it with lactate thresholds and easy distance runs at correct pace.That will be enough to reach my goals. When / if I get to 20 x 400m at 76 sec that will even point to a sub 16 at 5000. The world record at 5000 is a little bit better than the record at 10000m . -
Are you going to post your weekly training?
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Rhodium Nights wrote:
Are you going to post your weekly training?
Maybe I can post a weekly short summary and later on when I start the maxVO2 and LT
workouts provide more in-depth reports? -
Are you the same guy as the wizard JS coach?
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When did you run the 1:06 half ?
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Jan Stensson , Coach JS wrote:
When / if I get to 20 x 400m at 76 sec that will even point to a sub 16 at 5000. The world record at 5000 is a little bit better than the record at 10000m .
Do you mean 'better' (faster) or easier to attain for you.
The 10km is certainly 'soft' vs the 5km -
It will take some magic, but I think you can do it!! I would be interested in weekly updates to see how you start to progress!
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you should've started training for this a year and a half ago...unless you're in better shape than you say.
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You set yourself up for failure.
Usually a lot of Master record holders started late with running.
It seems like you had your peak early on. Slacked off for a long time and you think you can get up to age group world class level in a year?
It's not gonna happen.
Maybe start training consistently for a year, run a good 10k and see what the time will be. And then go from there. -
We had roughly the same performances as open athletes (8:20-14:19/30:22). I took off most of my 20s and 30s. As you know, I came back as a masters runner. Even when winning my age group at very good races at various distances, getting under 16:00 started to get tough. I couldn’t quite get there back in 2017 and 2018, even though I had a great stretch at longer distances.
I’d never tell somebody that they aren’t capable of achieving their goals, but if given the opportunity, I’d bet against it.
Good luck, although I have to say I’m a bit put off by your suggestion that these aren’t even close to superhuman efforts. By definition, only one person in the world has ever achieved them. They may not be literally super human, but that’s as close as we get with anything that has actually been accomplished. -
Yeah, IDK about the quality of those records or who who holds them, but some of the sprint records are no joke—kind of like going for the open WR when you were young.
Set intermediate goals.
Good luck, STAY UNINJURED.
I made it very high on only light seasonal training, but I really enjoyed what I was doing. IDK what your personality type is, but I found team training to be the key. I haven’t competed since they tore up our old track and our training group disbanded.
Keep us posted! -
It’s easy to make the claims. From one on the trenches, let’s see it.
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Sprintgeezer wrote:
Set intermediate goals.
Good luck, STAY UNINJURED.
^This. Staying uninjured is paramount to your goals. I find that the adrenaline boost is so high when training that I have to pre-decide before I work out that I will STOP at the first sign of an injury. I'll walk a bit. Then, try running again. If the injury returns, I abort the workout and walk back.
I can't stress enough how important this will be to your training success. The days you could "run through" an injury are gone. The days you could pull a hammy, limp through the last 6 miles of a 10 mile run, and return to training in 2-3 days are gone.
Finishing a workout today is never more important than being able to run uninjured tomorrow. -
Good luck. I'd love to follow this along as you try. But if you're so far out of shape now and about to turn 61 might it mot be more realistic to think of records in the 65-69 group? No matter, I hope it goes well for you.
On another note, do you know Stahl? A few years ago I read that he was going for the marathon record in either the 60-64 or 65-69. He'd be older than that now, wouldn't he? Do you know if he's still running? -
kingojamin wrote:
Are you the same guy as the wizard JS coach?
I was wondering the same thing. For years there has been a 'SUPERIOR COACH JS' registered name. We all know this dude as he can't stay off the Board and really, doesn't exist outside of it. He's the 'majic wizard' who guarantees success. Don't need to say more; he's more well-known than any other poster including Canova. This is primarily because he gets in on pretty much any thread where he figures he can plug his alleged business. For the record, I don't think he's operating a business or coaching anyone, least of all 'Kenyon' superstars.
Then recently, this new guy shows up with a similar handle. I think the first time I saw the OP's registered name, it was on a thread with the original dude discussed in the previous paragraph, you know, the most disliked poster on the Board (Greg starts his own threads but doesn't get in on everyone else's). I want to say he was a doubter and naysayer - certainly not the same guy. We've all seen numerous threads where JS appears under several names. There was a recent one where he was one random name for pages, talking about how great the Spamming Swede was, then eventually appeared under the usual name discussed above.
Now, this has happened many times for years, but this particular recent thread might have been where the OP of this thread first appears. I've been paying attention to the 'New JS' since and it doesn't seem to me to be the 'coach of winners of international races, etc.' I at least was for a while convinced they were not the same guy. They don't really use the same language - like, English is probably New JS's native language, whereas the original....well, I don't need to explain this point much further. His grammar and vocabulary are so obvious that the other names that drop into a thread to say they're interested in the new coach JS fool nobody. In fact, on the aforementioned recent thread, one guy kept pointing out that the spaces around the periods and punctuation in general - regardless of the handle being used - are both obvious and comical.
So, I have been convinced that the guy in this thread is not the guy who claims to be awaiting Kamworor's call. As I mentioned, I think I've seem them in the same thread and somewhat at odds even. But the original doesn't seem to be surfacing in this thread - or has he since I've been typing? -
keep us updated, im rootin' for ya coach
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walked the walk wrote:
It’s easy to make the claims. From one on the trenches, let’s see it.
I've noticed that some guys seem to get pretty annoyed when other people showing up and announcing big goals. I'm doing a similar thing and got a little bit of a similar response from my goal setting. I guess I get it, if I look at it from a certain perspective, but is there really that much harm in going big to start out? This is Masters 'ish; it's not like you're going to get any notoriety just from laying down a big goal. And if you disappear without having attained the goal, so what? Such disappearance would probably garner just about as much attention as actually ATTAINING the goal. I'm not aware of Masters athletes getting contracts or anything, you know?
Personally, I'm doing a sprinting version of this thread and my goals I guess are a bit more daunting (hoping to eventually chase the age 45 100m record) but perhaps my ignorance is keeping me from realizing how daunting mine actually is. Regardless, I'm definitely of the camp of training with really big goals in mind is a positive, not a negative. So I'm in full support of this thread. -
fisky wrote:
Sprintgeezer wrote:
Set intermediate goals.
Good luck, STAY UNINJURED.
^This. Staying uninjured is paramount to your goals. I find that the adrenaline boost is so high when training that I have to pre-decide before I work out that I will STOP at the first sign of an injury. I'll walk a bit. Then, try running again. If the injury returns, I abort the workout and walk back.
I can't stress enough how important this will be to your training success. The days you could "run through" an injury are gone. The days you could pull a hammy, limp through the last 6 miles of a 10 mile run, and return to training in 2-3 days are gone.
Finishing a workout today is never more important than being able to run uninjured tomorrow.
+1
Good luck. I will follow with interest. The holder of the M55 5000/10000 records is now 60 but has been overcoming injury, so it is vital to stay uninjured. He could break the M60 records by quite a bit.
