50yo still chasing mile PR

I assume you’re currently following a “traditional” 7 day training cycle?

Might it be better suited for you to following something similar to the article attached? I know it mentions marathon training but the ethos behind it would remain the same.

https://www.runnersworld.com/training/a20790992/why-masters-runners-should-try-longer-training-cycles/

Train like the shape you are in, not your dream shape. Blasting out 8x100 in 18.5 isn't exactly a great mile workout. You would be better off doing things like 8x400 in 88 or 12x400 in more like 95. You do probably want to do a little bit of faster stuff (call it 10s strides or hills) to get used to a faster pace.

adsfdasfasfsafadfa wrote:

Train like the shape you are in, not your dream shape. Blasting out 8x100 in 18.5 isn't exactly a great mile workout. You would be better off doing things like 8x400 in 88 or 12x400 in more like 95. You do probably want to do a little bit of faster stuff (call it 10s strides or hills) to get used to a faster pace.

I agree. One reason you are having a hard time recovering is that you are probably running almost all out in your workout. Daniels formulas / tables are a good guideline for interval pacing based on actual current ability, not what you want to run. You should also do workouts that work on your high aerobic ability - extended tempo runs or stead state runs. Something like a 1hr run where you warmup 10m, increase the pace to a steady hard run for 5-6mi, then ease off again. The body can recover from high aerobic running much faster than it can from all out running.

At 49 (have not raced at 50 due to pandemic), I ran a 2:17 800, 4:50mi, 17:10 5k without ever running a lap on the track faster than 72 sec and even that was only on a final interval of a rare workout - mostly closer to 80 pace for repeats. I let strides and short hills do the work of making me fast, intervals to work on race pace (or slightly slower), and and steady state runs to build speed endurance and efficiency. Long runs were done at a good effort, no slogging along.

It came to 3 solid runs per week - Intervals, steady state, long run. Very easy the other days.

6:25, 5:59,5:49 over three years does not say you have even a 5:30 in you, much less 4:59. Sorry bro, just not in the cards. Don't ask me how I know.

You can only hold the pace for 200 meters because you have a low lactate threshold and are immediately burying yourself a minute below that pace so it starts to boil and you overload.

You are trying to train yourself to deal with that pain longer which is the wrong approach. You need to move your lactate threshold. Which takes longer to do, a lot longer.

You still need your once weekly track workouts but do your daily runs as progressions. Start slow because at 50 you need more warmup miles. But set up your running route so your last quarter mile is either straight line or unhindered. Finish that daily run last quarter at threshold (make sure you cool down).

It's an alternative to strides. "old person" training. Helps prevent injuries from initial surges like on the track before you are warmed up.

Asthma medication will only help you so much because you aren't highly aerobic at mile pace, it's just giving you a comfort level because everyone likes to be able to breathe.

I’m 50.

Have a 4:04 PR.

I simply can’t break 5:00 and it may still take a lot to break 6:00.

Achilles is shot.

slomo wrote:

You can only hold the pace for 200 meters because you have a low lactate threshold and are immediately burying yourself a minute below that pace so it starts to boil and you overload.

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In 37s effort Lactate threshold doesn't matter. Neither does the aerobic system. His muscles just aren't able to generate enough force to let him run at a decent pace fo 40s. Leg strength (i.e. hills) and some explosive work (i.e. stuff to be care of due to injury risk) might get him a little bit more hope in his step and let him sprint those 200s in like 32s and carry the pace long enough so that things like anaerobic capacity and VO2max make a difference.

I do agree that more quality aerobic work (progression, thresholds, occasional 400s at 5k pace) is probably his best shot. A little very high speed work (i.e. those 10s hills and take time to get used to them. Don't go run 6 all out sprints on day 1. Take 2 months and go from mile type pace down to like 400m) goes a long way. I think 5:00 is a long shot (i.e. that is something like a 4:20 mile for a youngster. Not exactly world class but it also isn't a time many people run) but 5:30 would be a huge achievement.

Good luck 50 year old runner!

Thanks for all the advice! Switching from 7 day cycle, running slower but longer, working on lactate threshold all sounds great. I know my best mile was still way off from my goal, but I should clarify I have not been training for speed (was training for my first marathon). My last timed mile was also not all out, as I was scheduled to run 18 miles that day for my marathon prep (and have since been too chicken to do an all-out mile for fear of injury). I will put all the advice to work. Thanks again.

It's an ambitious goal but not impossible. I would suggest using Bill Dellinger's system of intervals using "date pace" and "goal pace". Date pace was considered approx 75% of goal pace. Gradually increase length of intervals, starting with 55 yards or 110 yards and increasing those until you are doing 880's (and able to repeat). Then, start working in intervals at your goal pace, again beginning 55 to 110 yards and working up in distance. Usually works best if speed sessions are 2x week. My main concern, as one ages, is resilience and higher chance of injury as one pushes them self. Be careful.

Try treating your asthma. Look up Patrick McKeown.

I ran 5:03 at age 49 and a couple of 5:08s at 50. My favorite workout then was 12x400 on a 2:30 go run as three sets of descenders where I would run 78, 76, 74, 72 and repeat that. I was running about 50 mpw. Also, I don't do marathons because it takes too long to recover and, physiologically, I really am a mid-distance runner. At that time I was regularly training and racing with a young lady who was training for marathons and ran 2:58 at Chicago. We were pretty much step-for-step the same speed in training and racing 5k to 10k.

So your rest time is < your work ? 78 work with 72 rest to get 2:30? Or am I reading that wrong?

back when I was 50 wrote:

I ran 5:03 at age 49 and a couple of 5:08s at 50. My favorite workout then was 12x400 on a 2:30 ... 78, 76, 74, 72 ...

Bullet the Blue Sky wrote:

So your rest time is < your work ? 78 work with 72 rest to get 2:30? Or am I reading that wrong?

back when I was 50 wrote:

I ran 5:03 at age 49 and a couple of 5:08s at 50. My favorite workout then was 12x400 on a 2:30 ... 78, 76, 74, 72 ...

Correct. Rest averaged equal to work time, e,g. 78run/72rest, 76run/74rest, etc.

You could also try a powerbreathe.