What do 50+ plus sprinters do for training?

1km warmup

10x200m and 100m jog (300m last rep) on treadmill 12.8kmh and 8.4kmh.

1km warm down.

Feeling fitter and recovering well.

Pollen is peaking here as usual for June, just laying low and looking forward to a rebound when things dry out next month. Symptoms are less than almost ever, but definitely not conducive to 100% effort.

20k on bike yesterday (two rides).

6km run/walk treadmill including 6x200m 17kmh (last one 18kmh) 3 minutes walk between.

grass too wet.

as indicated by my training, i am choosing to do a lot of zone 2 and 3 running/cycling to help my 400m (and maybe 800m if I have the guts to run it).

Following article shows you need to be fit for a 400m, a reality made more important as you age and get slower.

Solid workout today. This was my third hard workout in six days by alternating hard/rest days and it's my last hard workout prior to racing the 400m next Saturday (8 days away).

3x50m progressively faster until I hit 9.0 for 50m. 100 in 16.9. Then...

150 in 26.4

250 in 41.65 (Projects to 1:06.6)

350 in 61.3 (Projects to 400m in 1:10.1) I was tieing up badly the last 50m, but I held pace.

I hope to run sub 1:10. That would have ranked 5th fastest M75 outdoor 400m in the world last year.

good luck fisky with your 400m race.

I run as fast as I can to take advantage of the early bird special at the local "Choke'N'Puke."

too wet and cold today, and did not feel like doing sprints.

But I am getting stronger.

Did 6.5 levels high for stepups today first time, 20 (10e), 18, and 16 reps with 1 minute rest.

3x10e walking lunges/2 x10kg kettlebells, single RDLs, single leg extensions, single leg curls.

Ran 6.7km, and tonite will do calves and 10km on wattbike.

Have not had a rest day for six weeks, but feel great so think I have got training mix pretty right.

Sunday. 1/2 mile jog. Drills. 50m strides. Practiced starts only. Pretty bad. At this point, I'm going to focus on getting my starts to "fair." Jogged 1/4 mile to car.

Monday: (Today) 1/2 mile jog. Drills. 50m strides. Practiced starts. Bad, but better than yesterday.

50m moderately hard to check out fit for spikes. Ran it in 8.6. This was a warm up for the only hard effort of the workout.

150m at 400m goal pace in 24.6. I could not have held this pace for 400m, but I could have slowed a little and finished the 400m.

I finished the workout with a lot in the tank and barely out of breath from the 150m.

Jog/walk/walk backwards about 1/2 mile.

today 13km bike to and from gym to work.

On treadmill 6.1km including 10x200m at 14kmh with 100m jog between 9kmh.

Considering how sore my quads and glutes are still from Monday, and after 18km on bike and 6km on treadmill last night, I feel like I am getting fitter and faster. Was not that hard at all, even though stepped up from 12.8kmh last week.

If I had a dream, it would be to this aerobic power session at 18kmh, but even if I fail and only get to 16kmh by November I am confident of getting my targets.

Last week 40km running and 120km on bike, but the key is to continue to get my leg strength up (and power).

Tonite another easy 10km on wattbike and riding home.

yesterday 18km wattbike, 5.5km treadmill run/walk including 5x200m at 17.6kmh to 19kmh.

Treadmills shakes so may lower speed and run 300m reps instead while track is too wet and cold to run on.

bit of nerve stuff going on left quad, so no sprints. too wet and cold anyway.

2km warmup walking lunges 3x8e/2x14kg. 3 sets of stepups, single leg work (extensions, curls, calf raises).

5.4km run/walk

10km wattbike tonite.

How did u go Fisky?

Bit tired today, may have a day off soon.

15km on bike to and from gym.

6km run/walk on treadmill including 5x200m and 1x300m at 14.5kmh with 9km jog between. It was quite hard and stopped after 6th rep.

tonite 10km wattbike and 5km-6km ride home.

Look like i am doing 800m training rather than sprint training, but I am still confident of running a decent 400m in relation to my old man version of my speed.

I ran 1:10.24 in the 400m. I was disappointed not to go under 1:10, but it's the 5th fastest M75 time in the world so far this year. I didn't have any real competition so I had to run most of the race by myself.

I ran 31.64 in the 200m. I think I overcompensated for starting too fast in the 400m and I lost some time in the first 100m. It was 8th fastest in the world so far, but I doubt that it will hold up to top 20 by the end of the season.

still a fantastic time for your age group. Well done Fisky. Hopefully you can get under 70 soon.

Fisky that is a fantastic opener. Age grades to 92+%! I don't know where you normally stack up, but that is some rarified air in our game. You certainly have a sub 70 under good competitive conditions. At this point do you consider the 200 or 800 as your secondary event?

Right now, it's the 200, but I have to get into 800m shape by September.

I can't optimally train for the 400/200 and the 800 at the same time.

The limiting factor is recovery. I do three track workouts/week. When I replaced one of the interval workouts with an 800m-specific workout, I couldn't handle my next hard day.

I plan to start 800m training after the USATF Southeast Regionals this weekend.

Good luck this weekend. What is the event in September?