Over-50 runners doing >50MPW?

Hi Rusty,

I've been coming back from 3 years of knee issues, due to non-running incidents. I'm back running 50-60 mpw when it all works. Recently ran my 2nd race of the year at Bolder Boulder did 43:15 and was in the 1300 runners, good for 2nd in my age (BB does individual year awards top 15 deep for each of 50, 51, 52 and such). I expect to do my first half in years in August and a marathon in late September. I'd like my mileage to be over 60 for a couple of months before that.

Glenn

I am a 54 year old Female who has run and raced for over 20 years-cannot do the 70-80 mpw I used to do before marathons, but still can do arond 55. Seems like if I go over 60 something falls apart now or I get sick. Time won't let me .... but I am fighting it and hope to break 3 hours again this year for the marathon!

if you are over 50 and doing 50 mpw lots of times these are guys who maybe came into running late in life. like if you start at age 40 you can be doing decent mileage at age 50. for guys running competitvely since the 70s it is damn hard to be putting in that kind of mileage at age 50+. some do more cross training. some rely on base and just switch ot longer distances. for ones who stick to short stuff they likely know exactly what they need to do to maintain a base of speed and they do what works. that might not mean huge mileage. I think the key thing is to be consistent year end year out and 12 months per year. letting your training levels yo-yo hurts you, you just can't get back to the level you were before once older. 25 year olds can take 6 mos off and drink beer all day and in 8 wks be back to 100 mpw and 70 sec quarters.

I don't actually think there's any point in doing over 50mpw when you're over 50. A mere 35 mpw should suffice. You'll want to be able to walk at 60, is my guess.

I just turned 50 and have been hitting 70+ MPW consistantly over the last few months. Mileage doesn't seem to bother me but speed work requires VERY slow miles for the next day or so. Two-a-days help keep the mileage up, the intensity reasonable and the stress manageable.

i'm one of those guys who started running at 40 and progressed up to 40-55 miles a week (55''s at the end of marathon training). when i was 49 i was stagnating in my times and decided to take the leap to higher mileage. i got up to 90-100 mile weeks for a few years and saw all of my PR's, from the mile to the marathon go down significantly. gave me a new lease on running when i just about had thrown in the towel.

i can see how they men and women from the 70's who still run would not be doing that kind of mileage anymore, it does take it's toll. i've had some bad hamstring issues the past year and a half (over 6 months of no running and then a slow comeback) but i'm ever optomistic that i can get back to the 90-100 mile weeks for a few more years (i'm 53 now). i hit 70 miles two weeks ago but have had to take a bit more time off for some back problems (unrelated to running) and hope to be back up in mileage within a month.

I'm 55+ and have been running 50-60 mpw the last three years. I was a college 220/440 guy and pretty much continuosly have run 30-40 mpw since then. I started doing 10ks in my mid-20s. My 5k time has stayed relatively consistent (between 17:45-18:45)since I was 40. I'm trying to move up to the 75mpw range this year and possibly 90mpw next year. I also find that the mileage doesn't beat me up much, but the high intensity interval stuff takes much longer to recover from and is more likely to cause injuries.

Thanks everybody for the replies.

Rusty-

For most of us, the key is to stay healthy. Some can handle higher mileage and race every weekend. Some do less because that's all the body can take or other commitments take priority.

For me, between 50-60 is the maximum with a speed session, and maybe a race every 2-3 weeks. At this age, the recovery is much longer from a race or speed workout so you walk a fine line than when younger.

Good luck with your running!

It's great to read some of these responses. I started running a few years ago at 40 and look forward to still getting Pr's into my 50's. Keep up the great work everyone!

I was doing 35-40 a couple years ago, but decided to see where I would get with more running. I'm a couple months from 54 and I'm running 75-85 per week injury free (I've had a few 100+ weeks in the last year as well). I mostly run on soft surfaces (except when it rains like today) and I run a lot slower than a couple years ago; 9 minute pace versus 7:30. I'm racing much better; I was 36:46 at Bolder Boulder versus 39:11 at a net downhill sea-level 10K at the 35-40 mpw program. My wife Amie (who doesn't have my genes) is running the same amount of time (12 hours a week is typical). She is injury free as well at 49, but hasn't improved quite as much.

I think the tendancy to push is the problem for most of us older runners. We remember runninig 6-7 minute miles as easy runs and we try to keep that going. By slowing down, I'm less tired after my runs and can handle more volume. I have seen my performance jump in races as a result.

Of course each to his own path.

Hi Rusty,

I've been running 9 months now after many years away from the sport. I started out at 11 minutes a mile or slower my first time out. I was shocked. Of course, I thought I was running much faster, it hurt so much. Now I can comfortably run at 7:30 pace for my long runs 16-20. I have been working steadily and have increased my mileage as I've gone along. My high has been a 100 plus, though now I'm holding 78-92, I do a few doubles every other week. I am now training for a marathon. So, yes, I think one can have a pleasure running over 50 miles a week over the age of 50. I'm 52. Little did I know how much enjoyment there is to life when I included running. Aside from the running, I take naps everyday.

Hi Benji! :)

Hi NeverWillBe,

I know exactly what you are saying. I've experienced the same thing. When I do something fast, like last week, I did my first track workout in (forever) and it felt glorious. My left glute was sore the next morning. I ran ever so gently for 4 miles and that was that. As I enjoy my long runs more I have opt to pass on the quick stuff for now and continue to run long intervals on the roads. And yes, I don't have a problem with the mileage if I keep it reasonable. The work load for me is the increase of tempo. Yes, it does take time to build up, the key for me is the consistency, I take a day off every 10 day and do doubles every other week for now. And an easy day or two (I don't wear a watch or look at the clock) after a high intensity day works wonders.

"hope to break 3 hours again this year for the marathon!"

I hope you do too! Way to Go! See you in 2008!

Benji,

I know in your prime you were reprtedly doing a couple of pretty long runs each week with shorter runs the rest of the time. Are you keeping to that pattern?

Patti wrote:

I ... do doubles every other week...

I'm 60, and had a few 50+ weeks while training for Boston this year. That's resulted in big PR's that have put me in the AG top five in local races. I'd like to do more mileage because it's fun to beat the young guys! However, I find it hard to work 8hrs, run for 1.5 or 2, and hurry to eat and get to sleep most days.

I've been thinking about doing doubles after I heard someone say they make it easier do higher mileage. Any oldsters had success with this?

Hey back to you. Sounds like you are training harder than me. Sea-level helps I think.

I'm actually doing a modified program to what I used to do. These days I try to get in 3 runs of 90 minutes to 2:45 in the morning each week (depending on what my week is like) with an afternoon goal of 45 minutes (assuming I'm not swamped with work). I try to have 20 minutes or so of "hard" running in the middle of one of the longer days, some weeks I manage 2 "hard" runs. Labor Day to Memorial Day one of the "hard" runs is usually a local group run on a 3 mile or 5.8K dirt course (it alternates weekly) against the clock. During the Summer I run all-comer track meets or the Boulder Race series (a 2K in June, a 3K in July and a 1 Mile in August). My other "hard" run is an occasional 2.25 mile uphill run that I've been able to crack 17:00 on once. I'll do it 6 or 7 times in the spring.

The other 4 days I try for an easy 60 in the morning and 35 in the afternoon. That is pretty much the extent of my "program". Lots of time on my feet with some of the time in the middle of some of the longer runs "fast".

I don't race much because my major source of income is timing races. I do jump into races sometimes after I setup the clocks, etc; but it is never the same as focusing for the race. I got 4 races in the last year (not counting the all-comer meets) that I wasn't working and another 5 that I ran with little warmup after getting things ready to go. Not a complaint, just pointing out that my training motivation isn't race focused much of the year.

If I was racing more, I would probably try to do more formal speed work I suppose; but so far the time on my feet approach has worked so far. My major goal here is to enjoy my running, not to set records. I'm enjoying my running and there aren't likely to be any records any time soon; so I guess what I'm doing works.