Average 46 year old recreational runner looking to move down in distance hoping to find some promise in the shorter distances. Recent PR's 400m 64 sec, no spikes. 5k 20:23, 10 mile 1:12. Training has been 30 miles per week with 1 tempo day, 1 longish run m, 1 interval day with either max VO2 or a small amount of spesdwork. Lifting once or twice per week. What is a competitive regional class time to at least be in the hunt in a usatf masters meet? What is a reasonable goal for me?
2:28
2:15-2:20.
I'm 49 and I cant get anywhere near 64s for 400m but can do sub-19 for 5k and 2:25 for 800 so I'd say sub 2:20 for you as it looks like you got speed legs!
I was thinking to start with 2:20 as a goal for a time trial after 2 months of more specific training. I don't think I am there yet. Do you think that is good enough to compete in a usatf masters meet once these races start back up. Having difficulty finding results to these races.
Halfhopeful wrote:
I was thinking to start with 2:20 as a goal for a time trial after 2 months of more specific training. I don't think I am there yet. Do you think that is good enough to compete in a usatf masters meet once these races start back up. Having difficulty finding results to these races.
I believe the times range anywhere 2:05-2:30 -- you're in there.
I was thinking the same, start shooting for 2:20 and you can probably work down to 2:15 or faster with, as you said, specific training.
Start with 2:28, celebrate that accomplishment... and then see if 2:20 is enticing. It is possible your 5K time is actually faster than that PR.
Otherwise, upper 2:20s seems more in line to me with that 5K ability.
Halfhopeful wrote:
I was thinking to start with 2:20 as a goal for a time trial after 2 months of more specific training. I don't think I am there yet. Do you think that is good enough to compete in a usatf masters meet once these races start back up. Having difficulty finding results to these races.
Here are the results from the 2019 Masters Outdoor Nationals:
https://finishtiming.trackscoreboard.com/meets/201900312/eventsThe winning time in the M45 division was 2:03.64. The other times in that division were 2:09.12, 2:12.60, 2:15.98 and 2:23.41.
And here are the results from the 2019 Masters Indoor Nationals:
http://www.finishtimingresults.com/2019/USATF/Masters/Indoor/masters-results.htmThe winning time in the M45 division was 1:59.13. The other times in that division were 2:08.54, 2:17.11 and 2:25.74.
Any USATF member who is 25 or older can enter a USATF Masters meet. If you can get down to 2:10-2:15 shape, then you'll be in contention for a top three finish. Mark Williams (the winner both indoors and outdoors) is 46, so I don't think you'll be able to compete for the overall win in your age group based on the 400m PR you provided.
As a FYI - all other USATF Masters results from the past few years can be found here:
https://www.usatf.org/events?agegroups=36&pastevents=14-3 Thirty wrote:
Start with 2:28, celebrate that accomplishment... and then see if 2:20 is enticing. It is possible your 5K time is actually faster than that PR.
Otherwise, upper 2:20s seems more in line to me with that 5K ability.
My 5k PR is accurate for my fitness now and frustrated with lack of improvement over several years. My recent 64 second 400m while racing my son without spikes is what gives me hope that I may have a little more talent in the 800m than the 5k. Some studies have shown that through the 1st lap of the 800 is mainly anaerobic with up to 70% of the energy derived from your anaerobic system and then becomes increasingly more aerobic during the last lap.
less than 2 weeks of training moving from more of a 5k training plan to 800m I am already injured. Managed over a year with consistent training until I did something stupid. 2 speed workouts done 48 hours apart. My masters body couldn't handle it. Now regagrivated prox. hamstring tendonopathy and have new plantar fasciitis. Both on the right leg. I have a better plan if I get healthy, but hope I don't lose too much of the fitness I have.
Halfhopeful wrote:
less than 2 weeks of training moving from more of a 5k training plan to 800m I am already injured. Managed over a year with consistent training until I did something stupid. 2 speed workouts done 48 hours apart. My masters body couldn't handle it. Now regagrivated prox. hamstring tendonopathy and have new plantar fasciitis. Both on the right leg. I have a better plan if I get healthy, but hope I don't lose too much of the fitness I have.
Good luck with our transition. The 800 is different beast and it's easy to get injured. Times are dependent on region and who shows up. 2:15 would be a respectable time. As you can see the top guys are sub 2 or barely over 2:00.
Don't do more than one speed workout a week if you're just starting out. Less is more. You'll need solid tempo runs to maintain endurance. Most masters guys don't do more than two hard workouts a week. Best of luck!
Thanks! Yes after getting healthy going to stick to one low volume speed day per week. One tempo workout. One longish run and the rest easy days with a few strides. about 30 miles per week plus some strength training/prehab 2 days per week. I may add a day of air bike intervals 2:30 on and 2:30 off to mimicking energy system of an 800m without adding too much stress on the legs.