What do 50+ plus sprinters do for training?

fantastic times. 12.32 for my age group.

What time are you hoping to run?

Just 2:20 if all goes to plan. Still 4 weeks away; 3 hard training weeks, 1 taper/sharpening.

Need to be down to about 2:13 just to be competitive at U.S. Masters.

World rankings and championship standards are much tougher, but maybe if I can stay competitive through age 60-61, I'll fare better.

today felt a bit tired, and have a strained lower back muscle just above the hip which causes mild discomfort when running.

Today 3km warmup grass, including some strides towards end.

5x100m last 60m 9.1 to 9.3 into headwind on grass (freelap).

gym step ups 60cm high 3x6/2.5kg dumbbells

walking lunges 3x30 (15e) bodyweight.

kickback 3x10e, single leg curls 3x12e, single seated calf 3x12e.

3km treadmill easy

Good luck with your upcoming races.

I have a strain in back just above hip, but i am still able to run.

Today 10km treadmill including 9x200m and 1x300m@15.6kmh with 100m jog between 8kmh.

damn that was hard, and maybe time to have an easy week and even a day off running.

I've unofficially entered "Mule Season" where I put on heavy packs and haul climbing gear up steep pointy rocks of various sizes and technicality. Some beautiful days which seem to speed up as the planet marches.around the sun.

Got in a great hill sprint session and a difficult tempo session (40 hours later so my fast twitchies were cooked). Loving the new challenges of the new season.

This morning 8km warmup/warmdown on grass

5x100m build up speed (last 5x60m 9.6 to 9.1 into considerable headwind). I always run whatever way wind is going.

5x10 each leg hops over cones, Will increase gap between cones next week.

3x30 (15e) walking lunges), 3x30m skip bounds.

will do some stepups, RDLs and calf raises lunch break.

I did a similar workout Saturday. 800m jog. Lunges, A skips, high knees, B*tt kicks, leg swings,

3x80m at 12.64. 12.65, 12.45... about five minutes between reps. I planned to do five reps, but I felt a tiny quad twinge on the 3rd one so I stopped.

10 one leg hops, 5 broad jumps, A skips for distance, ropeless jump ropes 2x10, boxless box jumps (5 reps).

800m walk/jog with cooldown drills: good mornings, very easy strides.

10.3km run/walk 69 minutes treadmill this morning.

Included 1km@15kmh and a 400m ten minutes later 18kmh (80 seconds) once treadmill reached 18kmh.

Still hardly fit for 800m, but know I will do ok at 400m by March 2024.

Ended with 300m jog/100m walk for last 5km.

today 8.30am on damp grass near my house, 7km run/walk including

10x100m@90% effort. GPS watch says got up to 28kmh, but i don't believe it.

Back was very sore and tight for first 15 minutes, so was pretty happy with way i ran.

Did 5x10e hops, 3x15e walking lunges and 3x10 jump squats.

1pm will do some stepups lug raises and calf work.

this morning 8.5km ride to gym, 8km on treadmill including 8x200m@16kmh with 100m jog 9kmh. While speed takes a while to change (wind up and down), it was very hard.

After last rep, finger on temple got 30 heartbeats for 10 seconds (180). my garmin watch is useless apart from steady runs for HR.

These reps are too fast, as faster than last year's 800m best, and I am supposed to be doing intervals at 3km or 5km pace.

but as hardly fresh and felt tired before start, pretty happy with fitness improvement.

cannot wait to December when I focus more on speed work and cut volume down to 40km.

today 6km track warmup-warmdown, including 8x100m building to last 60m.

Strong wind from 200m start direction, freelap timed for flying last 60m was 8.78, 8.33, 8.54, 9.04 and 8.92 with 3 minutes rest between..

Second rep was flat out to point I lost form last 5 metres, but pretty happy to get 8.33 given I am still in winter training.

Then to gym and did best stepups this year 6 reps each leg with 2x10kg dumbells 20 inch box, then 2x10e with 2x5kg..

Sled 4x20m, box jumps 3x5 on 30 inches (75cm) height. Hope to get 36 inch box soon.

3x30 (15e) walking lunges

3x8 RDLs 60kg

3km treadmill warmdown.

best speed and strength session for year.

tonite at work seated and standing calf work and some light leg crunches

no more intervals on treadmill, time to get serious and do them on track.

Today, 7km near my house, but it was chaos trying to use GPS to get 200m circuit with cones.

Ended up just doing 11 reps of around 200m (according to GPS) with 1 minute between, so hopefully had a reasonable workout given heart rate was up.

Next time will be on a proper track with markings.

Those box jumps Chris…

Do you do them like I see them done all over YouTube, where you end up on the top of the box crouched like a frog on a lily pad?

If so…it doesn’t really promote the triple extension ( hip, knee, ankle joints that you would be looking for in sprinting).

When I do box jumps, ( and I only do single rep efforts…no fatigue) I only use a 20” box. This means that I am able to extend fully, and probably clear it with extended legs by an inch or two, this is from a still, standing start. Not world beating I grant you, but I read somewhere that the average height for a vertical jump for someone my age ( 57) is eleven inches, so I’m not too bad if I’m ten or so inches above that.
If you aimed to do your jumps so that over time you could clear the box with full extension, then no further purchase would be necessary.

I was thinking the same thing about box jumps as I am hardly extended and in crouched position.

Will be going back to ten single hops over cones next week. I also lack flexibility so box jumps really cause havoc on my tight lower back.

Last year I got 47cm (about 18.5 inches) for standing vertical jump, best ever was about 76cm when in my late 20s.

The sprinters I know see "anti aging doctors". HGH, Testosterone. Training is secondary to that.

23/10/2023
grass 2.5km warmup

5x100m last 60m freelap 3m rest moderate tailwind 8.98, 8.79, 9.07, 8.82, 8.49 (hard effort)
5x10e hops, 5 sets stepups 20, 24 inch, 2x20e walk lunges, 4x10e walking single
RDLs,

treadmill 3km 22m22

today 18km bike

8.5km grass run/walk

(10x200m 1m rest freelap 43.49, 46.5, 47.43, 48.33, 47.65, 47.56, 47.59, 46.88, 46.14, 43.73).

Not great, but need to get used to pace on grass which is different from intervals on treadmill. Did not go too hard, 46.5 seconds average.