About to be 64-year-old. Back about 4 1/2 months after 12 weeks off.
Last 8 days is below. I generally have an idea of how to get fit, but not so much for a 64-year-old. Not a lot of literature on how to coach someone of that age, and I do all my training alone.
Do people think that the really long run 90 min+ is necessary if you've been running for 50 years? I have got up as far as doing 9 at 7:24 a few weeks back.
Is 40 miles per week (what I've worked up to) enough?
Mid-term target is to run under 20 min for 5k. Longer term a 10k in September.
HR is 40 resting, max about 165
Sat – 7 miles at 7:02 including 8x400m in 92 sec with 400m float in about 1:50 (7:30 pace) – do this stuff as a one continuous run – out to the track straight into session – run and back. HR average 132 - max 152.
Sun – 8 miles in 59:03 – 7:22 pace. HR average 124
Mon – 4.17 miles – 7:55 pace. Garmin messed up. Would have been under 120
Tue – 5 miles – 7:37 pace - HR average 120
Wed – 6.63 miles – 7:01 pace, including 6x800m in 3:12, 3:09, 3:07, 3:07, 3:07, 3:07 – again as a continuous run. HR average 135 peaked at 152
Thur – 5 miles – 7:33 pace - HR average 121
Friday –Off. Chore/time related would normally have another steady 5 mile recovery run
Sat – 6.66 at 6:56 – continuous run of warm up mile in 6:56 - three miles threshold 6:27, 6:33, 6:30 – warm-down 7:05, 7:35, 7:37 (final point 0.66). HR averaged 139, peaked at 152, down to 140, high 130s on warm-down.
HR is the right kind of average for effort by McMillan or Daniels, I think, but paces at those HR are a lot quicker. HR was only 130 after a warm-up mile in 6:56 yesterday.
I've been doing the harder sessions a little leg tired, but that's deliberate. Years ago, I would do very low mileage to be fresh for the track-sessions - run incredible track sessions, then peak very rapidly and get 'stale.' This way, the sessions are mediocre, but still solid, and I'm hoping I can keep improving for longer.