Started running a year ago at age 39. Now I want to get a clue (M40's Training Thread)

W/C June 15th

Mon - 6mi easy (8:50/mi)

Tue - 6mi with 25 min @ HM pace (6:40/mi)

Wed - Rest

Thu - Rest

Fri - 4mi with strides (8 x 20s @ 5:00/mi)

Sat - 11mi easy (8:50/mi)

Total 27mi

Wet weather all week but managed to fit in a couple of decent workouts.

Looking good.

You will start to see some big improvement if you can safely and slowly increase the weekly mileage without getting hurt.

To add, you goals are very conservative and you should achieve them quite easily. Why not think about a few stretch / longer term goals?

W/C June 22nd

Mon - 6mi easy (7:50/mi)

Tue - 7mi with speed repeats (3 x 5 min @ 6:00/mi with 3 min rest, 6 x 30s @ 5:00/mi with 60s rest)

Wed - Rest

Thu - 8 mi easy (8:20/mi)

Fri - Rest

Sat - 11 mile threshold (6:50/mi)

Tuesday was pretty warm and a killer workout. Thursday also scorching hot but kept the effort under control. Was planning to go for 13 miles on Saturday but it was becoming a race-type effort so cut it short at 11. Still felt good afterwards and passed the 10 mile mark a couple minutes earlier than during my half PB set in February.

W/C June 22nd Continued

Sun - 8 mi recovery (9:00/mi)

Total 40 mi

Was pleased with Tuesday and Saturday's workouts. Pretty tired on Sunday but not to the point of exhaustion and still enjoyed the slower recovery run.

You might be able to run more miles with a heavier shoe, like the Saucony Freedom ISO, Nike Pegasus, or Hoka Clifton.

If you can run 50-60 mpw with these trainers it's better than 40 mpw in the Pegasus Turbo. Many elites run these shoes on their easy/recovery days, they don't wanna take any chances for injuries.

The turbo feels very good, but it's definitely not a workhorse for easy/recovery days, especially at your weight.

Thanks. For some reason I like having a short-term goal that's just out of reach. Aiming to hit those within the next couple of months, then I'll set some new ones.

Longer-term, who knows. I just want to stay injury free, keep logging the miles and see where it takes me.

^^ That was in reply to M40+ btw. I don't know how to quote on this board!

LateRunnerPhil - interesting point. I like the lightness of the Turbos but they're a bit unstable on anything other than tarmac. I've turned an ankle more than once wearing them. Will look into other shoes although I also struggle for time at the moment to log more miles.

Your next goal should be running 6 days a week.

Your race goals are eminently reachable. You've got lots of room to grow yet.

On the other hand, 11 miles @ 6:50 is a near-race effort, and the kind of workout for someone aiming at a sub-3 marathon. Put in two more miles and you've broken 1:30. So it may be more than you need right now, or you're already in better shape than you think.

Will try to fit in an extra day or two & gradually increase mileage. I assume the existing 2 workouts / 1 long run is good and the rest should be easy.

Yes, agree the Saturday threshold run was a bit OTT, I actually started it thinking I would go for sub-90 if I felt good. Then bailed out when I realised I was approaching a race effort. In the past I have been guilty of racing workouts, it's a fine line sometimes. Especially now that there are no races!

A sub 3 marathon is in the back of my mind as something that would be a real achievement, as is running some big city marathons. I actually was registered for Berlin this year and will transfer to 2021. Right now though I'm enjoying the shorter distances.

Week is going well so far, planning 13 miles tomorrow for the long run.

M40 wrote:

^^ That was in reply to M40+ btw. I don't know how to quote on this board!

Hit reply on someone's post, on the next page right above where you type there is a button that says "Quote Post". Click that and start typing below the quote.

Love the thread so far.

Cardiologist wrote:

Hit reply on someone's post, on the next page right above where you type there is a button that says "Quote Post". Click that and start typing below the quote.

Thanks for the pointer.

You should go for 60 and 100 m dash records after one year of this. Switch it back and forth.

W/C June 29th

Mon - Rest

Tue - 8mi progression (10 min @ 6:00/mi, avg 7:30/mi)

Wed - 4mi recovery (8:20/mi)

Thu - 7mi speed repeats (6 x 60s @ 6:00/mi with 60s rest, 6 x 30s @ 5:00/mi with 60s rest)

Fri - Rest

Sat - 15mi easy (8:10/mi), hilly route

Sun - 7mi recovery (9:20/mi)

Total 41mi

Enjoyed the speedwork this week, although 10 min @ 6:00 was a hard effort. I'm not sure I can hold that pace for a full 5k yet. The 15 miler is the longest single run I've done and felt OK until the last couple of miles, which were definitely not an easy effort.

Thinking about a 5k time trial next weekend on a flat course to see where I'm at with the faster paces.

Take your stupid slow -sprinting obsession elsewhere. Perhaps to LetsPranceInLycra.com

The more you read about it on letsrun, the less you will know about running.

You are definitely better oriented to 5k/10k at this point. But that is not surprising given your current mileage and 15 mi being your longest ever. I think you will find that your 1/2 time will come down faster than 5k/10k as your body adjusts to longer efforts.

It takes about 7 years of consistent training to really see your best results. You are going to be racing against the clock in more ways than one as you will start to feel the effects of age as you get closer to 45. But for now, age isn't a factor, especially considering that you are running on a fresh set of wheels.

Once this pandemic is over, get into a running group. Nothing will help you improve better than having rabbits to chase. In the mean time, do some hill training. It makes a big difference in the early stages of building up your ability going from coach potato to age grouper.

Precious Roy wrote:

Once this pandemic is over, get into a running group. Nothing will help you improve better than having rabbits to chase. In the mean time, do some hill training. It makes a big difference in the early stages of building up your ability going from coach potato to age grouper.

Good idea, there's a local club that would fit the bill.

It's pretty hilly where I am, so no worries there.

W/C July 6th

Mon - Rest

Tue - 8mi with HM pace (30 min @ 6:40/mi)

Wed - 6mi easy (7:40/mi)

Thu - Rest

Fri - 4mi with stride repeats (12 x 20s @ 5:00/mi with 45s rest)

Sat - 5K time trial (19:07). Splits 5:58, 6:22, 6:09

Sun - 5mi recovery (9:00/mi)

Total 28mi

Bit of a down week mileage-wise, but with some quality workouts.

Tuesday's HM pace workout felt OK once I found a rhythm. I could definitely sustain that pace for longer.

Saturday's time trial started out well but I died off a little in the middle mile. Sub 19 will have to wait a little longer! I'm coming to the realisation that a good 5K involves a fair bit of hurt.