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  #1  
Old 6th Dec 12, 11:59 AM
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Need it get harder with age?

I was reading the 5k runner's blog and in one of his posts he makes the point that it's extremely difficult for a 49 year old woman to achieve a 20 minute 5k. He wasn't being sexist or ageist (I don't think). He was merely basing this on the percentage age rankings.

http://the5krunner.com/2011/08/22/5k...training-plan/

I'm 49. Setting out with the goal of getting my 5k time down as much as possible. This statement of course gives me the perfect challenge....to see how close I can get - maybe even bang on target!

Now the thing I'm thinking with age related rankings is that they're based upon what most people do. My feeling (from listening to people) is that few actually set out to address the specific issues that cause us to slow down with age. So maybe that's the way to beat the odds.

Has anyone else put any thought into this? What are the main causes of age related decline and to what extent can you adapt your training to prevent or reverse it?
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  #2  
Old 6th Dec 12, 03:38 PM
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Age related issues are mostly around recovery (takes longer) repair (takes longer) some natural bone density reductions and other bio-physiologic issues that I can't recall (like reduced elasticity of muscle and connective tissues). Most of these can be minimized to a point with really good diet, rest, lifestyle, ect but how much? Not sure...
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  #3  
Old 6th Dec 12, 03:50 PM
Epocian11 Epocian11 is offline
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Quote:
Originally Posted by SusanW View Post
I was reading the 5k runner's blog and in one of his posts he makes the point that it's extremely difficult for a 49 year old woman to achieve a 20 minute 5k. He wasn't being sexist or ageist (I don't think). He was merely basing this on the percentage age rankings.

http://the5krunner.com/2011/08/22/5k...training-plan/

I'm 49. Setting out with the goal of getting my 5k time down as much as possible. This statement of course gives me the perfect challenge....to see how close I can get - maybe even bang on target!

Personally I don't think you've a cat in hells chance - in fact I challenge you to match Sheila Carey's time of 21:39 set when she was 65!
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  #4  
Old 6th Dec 12, 04:36 PM
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Personally I don't think you've a cat in hells chance - in fact I challenge you to match Sheila Carey's time of 21:39 set when she was 65!
OK, I'll take care of that en-route to 20!

Does no one fancy joining me in this little experiment? Not necessarily to aim for 20 min 5k, but to see just how much you can reverse the age related decline in speed?
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Last edited by SusanW; 6th Dec 12 at 04:39 PM..
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  #5  
Old 6th Dec 12, 04:45 PM
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Here's a nice little article which pretty much answers the question.

http://www.pponline.co.uk/encyc/spee...nd-power-41391

In summary:

Why do we slow down with age?

1. Declining muscle mass
2. Decline in muscle building hormones
3. Loss of fast twitch muscle fibre
4. Decline in power creating muscle compounds
5. Declining flexibility

Research has shown that much of this can be prevented or significantly slowed down through the correct training. Even reversed! And it just so happens that the 'correct' training is pretty much the opposite of what most aging athletes do.

So, before writing yourself off (from a speed point of view) on the grounds that you're likely to go the same way as other older runners isn't it worth having a bash at training to turn back the clock and get back the capacity for some high speed?
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  #6  
Old 6th Dec 12, 08:10 PM
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Does it get harder with age or is it a state of mind ? According to a recent article I just read the one age group constantly breaking age related barriers is the over 50`s and above.

In my own experience I`d say you can still set PB`s as you get older, I`m a 58yr old male who`s been running nearly 30yrs, over the last 18 months I`ve got back into running after 5 yrs plaqued with injury, it got so bad I actually stopped for 12 months. But after starting from scratch I`ve got my 10k time down from 47:16 to 42:57 this year. I`ve also done a 5k in 21:17. My goals now are 40 mins for 10k and 20 mins for 5k.

I`m a firm believer if you set realistic goals and have the willpower and determination you`ll get somewhere near your target. So if you think you can get 20 mins for 5k I`d say GO FOR IT !!! one thing I will say is you`ll have fun trying
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  #7  
Old 6th Dec 12, 08:26 PM
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Well done Mick on getting your times back down! I'm in a sort of similar situation in that I was diagnosed with hip osteoathritis 7 years ago. I soldiered on a bit, but wasn't really able to do much at all. Always doubted the diagnoses - got through umpteen specialists with no luck. Until July of this year when I found a brilliant physio who's got to the bottom of things. Not my hip at all but a fixable muscle imbalance. Now I'm feeling better than I did at 20 (physio fixed some postural/bomechanical inefficiencies while he was working on my hip) and now I'm raring to go and desperate to make up for those 7 lost years! Hope I do as well as you.

I'm busy searching for research and info - I'll keep posting up what I find.

Here's another good article that talks of the success stories and also some more ideas on how to hold onto your speed:

http://www.pponline.co.uk/encyc/endu...r-athletes-766
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  #8  
Old 6th Dec 12, 08:59 PM
szzuk szzuk is offline
Real Name: Anthony   Age: 45   Gender: Male  
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I think the blog in the first post pretty much says it right. I'm sure you could do a 20 minute 5K if you tried wickedly hard for a very long time. But i don't think you will because you'd have to give your life over to it, your job would have to be running, for several years. Something would get in the way, like bills. I run 5K in 25 minutes at age 41, i think it'd take me atleast a couple of years to get close to 20mins, and probably not that close. As i'm currently unemployed its not that hard to improve (when i'm not injured) but sooner or later i'll get a job and just not have the time. It is an interesting discussion though. I know recently i've certainly set my lifetime 10Km pb...because i've never run 10Km before!
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  #9  
Old 6th Dec 12, 09:10 PM
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Originally Posted by szzuk View Post
I think the blog in the first post pretty much says it right. I'm sure you could do a 20 minute 5K if you tried wickedly hard for a very long time. But i don't think you will because you'd have to give your life over to it, your job would have to be running, for several years. Something would get in the way, like bills. I run 5K in 25 minutes at age 41, i think it'd take me atleast a couple of years to get close to 20mins, and probably not that close. As i'm currently unemployed its not that hard to improve (when i'm not injured) but sooner or later i'll get a job and just not have the time. It is an interesting discussion though. I know recently i've certainly set my lifetime 10Km pb...because i've never run 10Km before!
It takes some effort, but it's not a case of giving your life over to it. I am in search of another sub 20 min 5k and at 58 y.o. I am fairly close with a 20:22. and I certainly don't run for a job( would be cool though)
I think as you get older you need to think harder as well as train.
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  #10  
Old 6th Dec 12, 09:16 PM
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Achilles Ache Achilles Ache is offline
Real Name: Mick   Age: 62   Gender: Male  
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Snap Susan !!! Its amazing what a really good physio can do. I was told by a couple of GP`s that I had achilles tendonitis (hence the username) to PF also was told to have my gait analysed and was prescribed stability shoes which actually made my problems worst.

My physio cured my lower leg problems by going back to neutral shoes and showing me a series of stretches (which I`m still do) and also altering my running position by stopping me heel striking just by leaning slightly forward and keeping my hips in line with my knees

If you do find anymore article`s on age related improvement I`d be very interested to read
it, I`ll also post anything I find.

Any way best of luck with your goal

Last edited by Achilles Ache; 6th Dec 12 at 09:24 PM..
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  #11  
Old 6th Dec 12, 09:20 PM
Milzeh Milzeh is offline
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I know a couple of old guys who are still very fast. Just shows you if you train you can still get decent times.
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  #12  
Old 6th Dec 12, 09:27 PM
szzuk szzuk is offline
Real Name: Anthony   Age: 45   Gender: Male  
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Quote:
Originally Posted by double5 View Post
It takes some effort, but it's not a case of giving your life over to it. I am in search of another sub 20 min 5k and at 58 y.o. I am fairly close with a 20:22. and I certainly don't run for a job( would be cool though)
I think as you get older you need to think harder as well as train.
This begs the question how many running years do you have behind you?
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  #13  
Old 6th Dec 12, 09:31 PM
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double5 double5 is offline
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This begs the question how many running years do you have behind you?
A few but I had a 20 year break from 1991 to 2011.

But age obviosly affects my brain as I am 57 not 58
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Last edited by double5; 6th Dec 12 at 09:33 PM..
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  #14  
Old 6th Dec 12, 09:40 PM
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Real Name: Matt   Age: 35   Gender: Male  
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It's all about the age grading! A chap I used to work with, no retired, is 91.91% at Swindon Parkrun having run a 17:55 back in the summer. I gather he didn't start until his 30's either! Currently competing for England in XC and was a 1500m world record holder (possibly still British record holder) for the vet40 category (I think).


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  #15  
Old 6th Dec 12, 09:49 PM
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Achilles Ache Achilles Ache is offline
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This begs the question how many running years do you have behind you?

Having a standard base fitness obviously helps, but two things I`ve noticed as I`ve aged is recovery from each session takes longer and also I dont seem to take my running as seriously as I use to do, if I dont get the time I planned I take it on the chin and try again, where as when i was younger I`d analyse each failure and feel down as you say its not my job just a hobby so treat it as such.
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