Ponce de Leon wrote:
fisky wrote:
Knowledge of master's training has improved. Athletes like Patton are sharing their training plans and other runners are benefiting from their success. Two years ago, I asked a former world champion for his secrets to 400m training. After following his plan, I beat him this past summer in the 400. He was happy for me... what a great guy!
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Care to share?
Sure.
My opinion (and I've shared it in print in my book that's on Amazon) is that successful running after age 50 depends on genetics, recovery, HIIT, avoiding injuries, finding training that works for your unique body, and slowing the aging process.
For the 400m, what works for me is to warm up as if I were going to race the 400m and then do 2x200m with 60-second recovery. Roger Pierce, a multiple world champion in several age groups, shared this with me. It's not a secret, but it has helped my 400m times.
HIIT is critical for older athletes. I lift 3-5 times a week. And not easy lifts. I'll typically do 3x12 reps of whatever the exercise to near max on the 12th lift and then drop down in weight and do a burner set of 25-30 reps. For legs, I don't do weight lifts. I do hill sprints, wall balls, and weighted sleds, either a 30-second sled sprint or a 30m push taking long strides to work the glutes. I keep the sled heavy enough that often I can't make the entire 30m. Keep in mind that I'm a 400/800 guy who never does distance and Gary is 800/1500 so his training would be different.
Just to be clear, lifting 5x/week HINDERS my running in the short term. I do it because the HIIT slows aging over longer terms of several years. Before a big meet, I'll cut back 75% on lifting for 2-3 weeks.
As I said earlier, I look like a tank standing beside Gary, who is built more like a well-toned, slender distance runner. I'll ask Gary about his workouts when I see him in September, but I've been told one unusual thing he does is seated hip flexors. He'll sit in a chair and just lift one foot off the ground repeatedly. Try it. It gets tiring in a hurry. Since learning this, I now do hip flexor lifts 3x/week and a few times a day while seated.