Maybe hill repeats? Watching the videos of the USATF Club National XC geezer races, I was struck by how many guys had that "shuffle" stride. Even the faster competitors.
And I know that I look even worse. From the still photos of my last marathon, it's apparent my feet hardly leave the ground (at 7:00/mile pace).
Looks awful, and may well be dangerous, too. Lately I've fallen a number of times because my trailing leg catches the smallest of road pebbles or irregularities. In October, I fell hard onto my knee, and am still recovering from that.
I'm all about hill reps.
I assume it's just a product of aging and the lack of flexibility, the cumulative build up of injuries here and there. So one year you hurt a knee, eventually get over it, but you lose some degree of ROM, then a year or two later it's your lower back, so you eventually get over that, but you lose some flexibility there, then it's a hamstring.. eventually you are still moving but you are more like the "winner" of a demolition derby than a formula one.
At 51 I still like to compete, I still like to hit the track and run hard. I'm not content to just go out and shuffle through a daily 3M jaunt around the neighborhood. I just think I need to nip this now before that's all I can do.
It's HARD to incorporate all these extra things into the routine because there is only so much time one can dedicate to running/working out, and if your primary focus is running well- you have to spend a great deal of time doing just that.