I think we need more master’s competitors posting on this site.
Those are some tough workouts for a “middle-aged” guy… What is your current 400m Target?
Thanks Matt for the comments, yes, they are tough wo/s, however, new research shows that intense wo’s are as beneficial or more so than slow aeorbic runs, plus I like to take short recoveries to keep the HR up, exactly what happens in a 400. I do very little distance running other than in the early Fall and my resting pulse is in the low 40’s. They say if you can run your age in the 400 you are doing something special, very few masters can do it, I ran 59 @ 59, but have not since, have also read that as we get older our lung capacity diminishes, I’m hoping for 63@63 or below, right now I’m around 63.5 based on timed workouts @ 325m. We middle-aged runners must train as intensily as you younger sprinters; however, rest is very important and we can only do 2 hard wo/s per week, with recovery; i.e. extensive tempo in-between. We’ve found that taking an extended layoff of 6 months or more makes it more difficult to come back, you lose motivation and it is harder to maintain times. We have to be vigilent regarding injuries; I love the 100m, can run 13 flat without concentrating on it, however, it’s like playing russian roulette, you have a good race, and the next you pull, as we get older we lose flexibilty no matter how much you stretch, so I decided a few years back to move to the 400, less chance of serious injury, you guys know it, when you run a good 400, there is no greater feeling, it’ll never be an easy race, but that’s where the mental toughness comes in, and training outside gives me that. I have learned a lot from you guys, no one has all the answers, I’ve been running masters track for 30 years and wish I knew then what I know now about training. Thanks for giving me the opportunity to share my running experiences.