Calling all Old Guys! Will running destroy my body?

Take a break after every cycle - say 2 weeks every 3 months. Only 1-2 hard workouts per week. You'll be fine.

I'd qualified for Boston last March 1st at age 62. Fun!

From a talk/paper I gave (age 58)

What Would I Say to My Younger Self?

Ten Tips on Training Wiser

1. Consistency trumps heroism.

• “Do the workout that you can recover from not the workout you can do.” Constantina Dita, Olympic marathon gold medalist in 2008

2. Our bodies need rest to produce adaptations from our training.

• Greater volume and intensity do not always lead to greater improvements.

3. “The older I am, the faster I used to be.”

• I can assure you: you will take longer to recover from workouts, heal from injuries, and get back in shape.

• What’s the only thing that gets faster? You will get out of shape faster.

4. Run on grass or trails as much as possible.

• Your joints will thank you.

5. Do at least one high intensity workout per week.

• Speed work helps running economy.

• The absence of a high intensity run strongly limits how much you’ll improve.

6. Listen to your body.

• If your legs feel like lead, your breathing is heavy, or your pulse is higher than usual, then slow down, cut your workout short, or take a rest day. These factors are often a sign of overwork or impending illness.

7. Stay trim: A healthy weight is free speed.

• Excess weight slows your time about two seconds per pound per mile. It adds up quickly.

8. Lift weights: You’re only as strong as your weakest link.

• Your weaknesses will find you. Work on overall body fitness.

9. Keep age-specific PRs.

• It’s encouraging because you get to set new PRs every year.

10. Do something (vs. nothing): Think in terms of deposits.

• Even a relaxed run or a bad workout is a deposit that will add up and pay off in the future. Stay active.

I try to run as fast as I can on 15-25 mpw, which is nothing special.

Last year's PRs 800 2:29; mile 5:36; 5k 19:59 ... I try to age grade at 80.00% in some event.

I third this.

Do some cross training. It will save your life.

hr measurement wrote:

Charlie wrote:

But Charlie, aren't you like 128lbs at 5'10"?

64 years 5' 7" which is what I was 20 years ago , but less muscle at 128 lbs.

Okay, interesting, thanks!

Here is a video of me breaking 6 on my 64th with just a little tiny bit of fast stuff and non of the small amount of fast stuff was done to the point of having high lactate levels.

A hard 6min race is going to produce lactate. Are you saying your current mile PB is considerably faster? Ever done HR measurements to track your training? What % of HRMax do you think you hit in that video'd mile?

Cool video, BTW.

I will never be a world beater just a good local age grouper which is fine with me.

Not only a "good local age grouper", but you are certainly a NATIONAL CLASS runner at your age.

Another question, Charlie, are those shoes you are wearing (in the video) an Altra model?

TIA

old guy 74 wrote:

Run on dirt as much as you can. Avoid asphalt and concrete. Make sure you have shoes that work for you. The most expensive shoes aren't necessarily the best. Don't run through injuries. When I was younger I ran 7 days a week. When I turned 50 I ran 5-6 days a week. When I turned 55 I only ran 4 days a week. I was able to run 30 miles a week when I was 60-72 years old then had to quit and started walking.

Running on concrete is good for you. it makes you strong.

If you are having issues, you should look into different shoes yourself.

op, avoid taking advice from these hippie trail runners.

A hard 6min race is going to produce lactate.

Lots of lactate but I felt fine. My point is that too much training at high lactate levels is tough on old guys. At least on me. It only takes a small amount of work to get a good adaptation as long as I have a good base and my speed is good.

Are you saying your current mile PB is considerably faster?

Time Trialed a 2:28.1/800 end of June. Since I am more of a distance runner type an equivalent mile would be in the 5:20 to 5:30 range . But that would have taken a lot of mile specific training.

Which I had not done. Next spring I will train for and hopefully run a good mile.

Ever done HR measurements to track your training?

Just finger to neck with most runs below 60 percent of MHR

(Karvonen RHR 60 , MHR 180 HRR 120)

What % of HRMax do you think you hit in that video'd mile?

Probably at 90 percent

Cool video, BTW.

Thanks for the interesting questions.

Yeah they are Altra one 2.5

Big Red wrote:

Take a break after every cycle - say 2 weeks every 3 months. Only 1-2 hard workouts per week. You'll be fine.

I'd qualified for Boston last March 1st at age 62. Fun!

I would take summers off for the most part. Lived in a harsh climate.

No 'thons. No races beyond 10k now.

Variety in training, surface, pace. Some faster stuff is essential. Fartlek will suffice.

Did I say no 'thons already? It is not the 'thon per se, it is the preparation for the 'thon.

Modern shoes, particularly Hoka, have helped, but do some in minimalist....SLOWLY.

Charlie wrote:

Yeah they are Altra one 2.5

Thanks, I just snagged a pair online for $20!