old runners

[steelworker]

i ran 8 min miles in my 40s  and stopped running for 7 years now trying to get back but after running for 1 year can just break 12 min miles. is this it or can i ever get back to a much better time? i run about 15 a week and how little can i run in the winter and keep fitness?

[Fredmazu]

First off. Please, please do not become discouraged. You have the ability to run 7 miles which puts you at a fitness % which is 99.9% better then most Americans. In terms of peformance improvement--that is a loaded question. It is contingent on weight, workout exertion, fitness goals etc. etc etc. Nonetheless, mother time marches on. I am 54 and in general find it harder each year to maintain my prior years' pace.

[froggermauger]

Steelworker,

Yes, as fred duly notes, do not be discouraged by the 12+ speed. As Fred notes, there are many factors that can come to play in affecting your pace abilities over distance.  Weight is a big one, but you indicate a 7-yr layoff, so it takes time to bring the body back to what it remembers!  If you can't break the 12-min pace threshold, then, withstanding other physical factors, take a look at the training regimen.  In order to run faster, one has to, simply, run faster.  That, in terms of marathon training, usually involves speed-work and tempo work sessions designed to increase your VO2max and lactate threshold.  Not sure what your training goals are or what race distances you want, but you can recover much of your former self in terms of peformance, if that is important to you.  I say important, beacause sometimes all that matters is to run and finish.  But, when one refers to pace and finish time, the needs segue into more intensive training.  Anyone can do it, if they want, and other pancakers will attest to my will to get back whatever I can at age 55!

frogger, peace,