As my name suggests, I'm old and slow. But I haven't lost all hope.
I'd be inspired to hear from other masters runners who significantly improved their marathon PRs to run a BQ time, or even sub-3. What was the secret to your big breakthrough?
As my name suggests, I'm old and slow. But I haven't lost all hope.
I'd be inspired to hear from other masters runners who significantly improved their marathon PRs to run a BQ time, or even sub-3. What was the secret to your big breakthrough?
Lots of training. And really studying up on the course beforehand to plan my race strategy.
Assuming you didn't max out or even come close to maxing your training when you were younger the secret is ... SHHHHHHH! .... , as the previous poster said, lots of training. Period. No one particular workout, not long runs, not tempos, not intervals - just consistent, smart, long-term training.
For the full inspirational effect, can you tell me your before and after times, and the associated ages and mileages? Perhaps even your times for lower distances, if you know them.
Yes - no long runs, and nothing at race pace either. Just lots of short slow stuff consistently. - and you'll break 3.
Flatulus wrote:
No one particular workout, not long runs, not tempos, not intervals - just consistent, smart, long-term training.
Eddie's EPO
old and slow, but not forever wrote:
As my name suggests, I'm old and slow. But I haven't lost all hope.
I'd be inspired to hear from other masters runners who significantly improved their marathon PRs to run a BQ time, or even sub-3. What was the secret to your big breakthrough?
Do you need help and a training program? If so post your e-mail.
I'm 45 and took up marathoning 5 years ago. First one was a shade under 4 hours. I've gone faster with each one I've done. Most recent was 3:21. Based on current training runs I'm feeling positive about my target of 3:15 in my next one in a few weeks.
I don't think there's any big secret... run lots, lose weight (if you have any excess).
I read Pfitzinger's book, "Advanced Marathoning", schedules were a bit too much though.
The runs that I find help the most are 10-12 miles @ 90% of your CURRENT MP. So if you think/guess you can run 3:40, or ~8:30/mile, then 90 minutes @90% of 8:30/mile (about 9:30), will move you along quickly.
This is consistent w/ Canova's idea that the best way to improve as a runner is LONG HARD RUNS.
I'm another Advanced Marathoning junkie, who finds the 55 mpw program not demanding enough, but because of a susceptibility to injury, I've never attempted the 70 mpw program. Instead nowadays, I follow the 55 plan nearly to the T (using Daniel's paces for intervals and tempos), but lengthen the final two long runs to 22-23 miles and add an easy sixth day of running for the majority of the 18 weeks. My peak weeks are usually in the upper 60's, which has been good enough for this 49 year old to clock 3:21, 3:22 and 3:25's over the past four years, while logging yearly averages of 30-40 mpw. Not fast by any means, but good enough for Boston standards.
For me the long runs and hard efforts in tune up races are the two key components. My last half was a 1:31, so if I ever gain the confidence to put in 70-80 mpw again, I'd probably find I still had a 3:10 or better in me.
I ran my first marathon at 45 with not a lot of training at about 3:50. I had never done any serious running before and didn't know anything about training. I decided to get more serious and I upped my mileage to about 40 per week and qualified for Boston 6 months later at 3:21. I got the Pfitzinger book and upped the mileage to 60 per week and ran sub 3:08 at 47. Took some years off from races, but kept doing moderate training with a 20 mile long run every few weeks. Got serious again 2 years ago and started doing Pfitzinger again with extra speed work. Ran sub 3:10 last fall at 56 on 60 miles per week average,peaking at 75, with lots of hard work at the track (800s, mile repeats etc). I would say the key is to build a very solid base for about a year of 40+ mile weeks, emphasizing the 20 mile runs. You need to build the strength in your legs and CV system so that you have absolute confidence that you can run the distance. Also, if you do not build up that fitness base, your body will break down and you will be injured when you up the mileage in a hard 18 week training cycle. After that,speed workouts at the track and, above all, marathon pace runs will get you to the finish line faster.
Improvement post 40 is definitely possible. It's all about lots of running, hard work and, if you have the passion and determination, you will amaze yourself.
Took up running ~'96 at age of 35 and improved my marathon time from 4hours down to 2:58 at age 39. I think I ran about 1400 miles for that 2:58. Then ran about 4 or 5 years thinking my best times were in the past, marathon times slipped back to 4 hours. Woke up at 47 and thought that I'd give it the old college try again and started running more and losing weight. I ran my PR of 2:54 last December at 49 on just under 3000 miles per year for 3 years. Not spectacular but pretty solid.
First marathon at age 48 = 3:30. First sub 3 at age 52. Down to 2:52 at age 54. A couple more sub3s since then. About 65 mpw, speedwork 2x a week, no "tempo" runs, real easy days after hard days, solid efforts on the long runs (MP + 45-60 secs).
first marathon at 35 ran 2:33, two years later, ran 2:32. Since then I've run seven marathons all between 2:37 and 2:33. Last year (42yo) I ran 2:37 off of roughly 45 mpw. In 2008, I ran 2:33 in Chicago where it was hot. I believe had it not been so warm I would have pr'd.
The nod to consistent long-term training is probably the best angle. For me, race specific runs of 8-16 miles are key.
sorry, should clarify. Back when I started, I was running 70-90mpw. I'm running 45-55 now and basically running the same times. I've got four kids under 10 and working 50-60 per week, so it's harder to get the miles. I'm going to try for one last time this year to get a pr, so we'll see.
Did my first masters marathon with a 2:50. Expect to be able to at least drop 5 min off that. Goal is to get to sub 2:40 and then be able to say "been there, done that" and get on with life.
I have friends who started serious training after 40 and have run numerous sub 3s. One guy started at 47 and was sub 3 by 48. All of them followed Daniels religiously.
I think the marathon sets up well for post 40 prs. The key is the long tempos, not the short fast stuff. I feel fine after 8-12 at MP, but feel like I have been hit with a bag of hammers after 800s at just under 5k pace.
sort of related - I ran my first marathon at 29: 2:55. I ran my second marathon at 40: 2:57, on a harder course, without much training - around 50 mpw for both.
I believe I could run closer to 2:50 now (age 43), given that I ran a 5k around 17 flat a couple of months ago.
For me - no signs of slowing down, and with the right training, I could probably run faster at 43 than at 30.
I went sub 2.30 at age 40 a 14 minute PR. No secret, just 20 months of hard training and racing.
started at 40, ran a 4:10 and a 4:26 (hawaii) - insufficient mileage. 18 months later 3:06, then 2:58 when i was 44. key is to run consistently and lots of easy miles.
oldslowguy wrote:
started at 40, ran a 4:10 and a 4:26 (hawaii) - insufficient mileage. 18 months later 3:06, then 2:58 when i was 44. key is to run consistently and lots of easy miles.
Wow. These are all inspiring - thanks.
Can you provide more detail on your training? How much is "lots"? How much speedwork did you do? How long were your tempo runs? A 2+ min/mile PR is pretty darn impressive.