M60, 5'11", 184 lbs
Age 58 bests: 18:58 5K, 59:59 15K, 3:07 marathon
JUNE 28 - JULY 4, 2020
S- 4 miles @ 10:40/mi
M- Bike 18.3 mi @ 17.5 mph
T- Off
W- 4 miles @ 9:55/mi
Th- Off
F- 3 miles @ 9:42/mi
S- 4 miles: 1 mi warmup, 1 mi time trial 7:30.3 (440y splits - 1:50.2, 1:54.1, 1:54.8, 1:52.2), 2 mi cooldown
WEEK TOTAL: 15 MILES
Because of knee issues, I took many months off. Weight went from 160 to a peak of 192 a couple weeks ago. I am now experimenting with very low but consistent mileage, and have already dropped a few pounds (cutting back on carbs is also helping).
At age 57, I averaged less than 20 mpw, never running on consecutive days. That netted a 3:26 marathon. I can no longer do long runs -- 4 miles seems the limit for my knees -- so marathon days are over. But a similar approach can hopefully maintain basic fitness and health.
Be well, friends.