Caveman, great stuff there...you guys are those I watch as I close in on 60.
I'm 57, have been running for 35 years and was never really all that fast. 16:35, 5K up to 2:48 marathon, both those in my early 30's. Last week I ran a 20:56 (age graded 17:14) in a huge 5K (5000 runners) and I was actually not disappointed, so I guess I'm accepting it. I mean how many guys my age can finish in the top 10% of a competitive race? (335th, 10th AG). I can't complain.
For training, I'm with Caveman....run slow most of the time now (10mpm average), which feels no different when I was training around 7, 20 years ago. I run an hour a day (6-6.5 miles), mostly on trails or dirt roads. Do a long run every weekend from 20 to 30 miles. I have stopped doing all speed and hills because i just keep getting injured. I re-read Joe Henderson's bio on Bob Deines, who was a marvel at training many miles at an 8mpm pace and could run a sub 2:30 marathon.
http://www.joehenderson.com/longslowdistance/
I did the Maffetone thing for awhile, but I don't like using the HR monitor, preferring to just go out and run. I try to keep it easy, yet get a good workout most days. Some days I can hit the roads hard, but most days are an enjoyable, easy trail run.
So I guess it all comes down to if you think you're going to keep running fast, only a special few will, just like a special few ran times we wanted to run when we 'were" faster. By accepting it and running by effort, you will remain healthy and fit enough to keep up with your peers.
Orville, I do stretch some, maybe a few times a week seriously and a little after every run. I was never big on stretching and in my faster days never did any.
Some upper body stuff, but even that is not much. I care more about running than all of those side things.
Good thread, thanks to the OP for staring it!
PS: Good job, Ritz!