Official Workout/Fitness Thread (Re-born)

[willbcocks]

I see there are a bunch of other runners here! I recently crossed the 2000 mile mark over the past 365 days for the first time ever, a lot of those miles at 7500 feet altitude. Shooting for a bunch of PBs in 2026:

400m: 57s
800m: 2:12
Marathon: 2:59

All are possible but difficult, so good goals I think.

[nate33]

I see there are a bunch of other runners here! I recently crossed the 2000 mile mark over the past 365 days for the first time ever, a lot of those miles at 7500 feet altitude. Shooting for a bunch of PBs in 2026:

400m: 57s
800m: 2:12
Marathon: 2:59

All are possible but difficult, so good goals I think.

Wow! Those are good times! You are in your 40's aren't you?

I only run about 8 miles a week these days (plus 2 nights a week of basketball where I probably put in another 12 total miles). I can still run a mile in 5:50 or so and probably a sub 2:30 half-mile. My 5K is probably about 21 minutes, but I got away from longer runs so I wouldn't even attempt a half-marathon or full marathon anymore - not unless I gave up basketball.

[willbcocks]

I see there are a bunch of other runners here! I recently crossed the 2000 mile mark over the past 365 days for the first time ever, a lot of those miles at 7500 feet altitude. Shooting for a bunch of PBs in 2026:

400m: 57s
800m: 2:12
Marathon: 2:59

All are possible but difficult, so good goals I think.

Wow! Those are good times! You are in your 40's aren't you?

I only run about 8 miles a week these days (plus 2 nights a week of basketball where I probably put in another 12 total miles). I can still run a mile in 5:50 or so and probably a sub 2:30 half-mile. My 5K is probably about 21 minutes, but I got away from longer runs so I wouldn't even attempt a half-marathon or full marathon anymore - not unless I gave up basketball.

Yeah I'm 42. Ran 4:59 mile, 1:26 HM, and 18:30 5k PBs last year so working on the other distances.

[dobrojim]

those are definitely very respectable times

My PBs (or PR) were all set in my mid 40s. HM of 1:30, Marathon of 3:08, 10k 39.38, 10M 65:5x.
I didn't run many 5ks when I was younger but when I turned 60 I competed in series and ran around 21 at my best.

[willbcocks]

A great thing for running when you're older are time groups in races, and age graded performance. I picked the times I'm shooting for as they're 80 percent age grade marks. Then you can compete against your marks at any age (they're accurate enough) rather than absolute times.

21 at age 60 is flying, I hope I'm doing that when I'm that age.

[dobrojim]

A great thing for running when you're older are time groups in races, and age graded performance. I picked the times I'm shooting for as they're 80 percent age grade marks. Then you can compete against your marks at any age (they're accurate enough) rather than absolute times.

21 at age 60 is flying, I hope I'm doing that when I'm that age.

I left off my fastest mile (on a track) which wasn't that impressive - 5:38 or something like that.

An older (than me) runner I've known for 25+ years and maybe close to 90 now, used to swear by those
age-graded tables.

Now sometimes I do a few intervals after a 2.5 mile walk. I can do an 0.13 mile at a pace in the low 8 range.
Actually multiple times with maybe 30 sec rest between intervals.

My goal is to get back to being able to run a mid 8 or maybe even sub 8 mile. Not close to that now.

[willbcocks]

Made my first serious try at running 400m today, and I realize I should have been making more numerous, less serious attempts. Just went out way to fast and blew up at 300m. I saw I was at about 40s and about to enter the last straightaway, and didn't even think I could cover in 20s so just stopped. Hopefully next attempt will go better.

[nate33]

I did a set of 4x400M sprints with 90 seconds rest last week for the first time in a while. I did my first one in 72 seconds while leaving enough in the tank for the remaining 3. Not bad for 53 years old.

[tontoz]

I did a 5 minute mile in college....and then never again

That is really fast over 40.

I quit running at 45 due to a knee problem and now wish I'd quit sooner. Now I alternate between walking 5 miles with maybe 5% incline on a treadmill at over 4mph.

I also use a cybex arc trainer which is basically an elliptical that actually works. They are pretty expensive so if a gym has them at all they won't have many. My current gym has 2 and they are really good.

[Northwest Roddy]

My son ran a 48.9 400 for a PB. He was happy. I dusted off my running shoes and was 2 minutes flat. Delusionally thought i was about a minute twenty. Getting old is humbling

[nate33]

I did a 5 minute mile in college....and then never again

That is really fast over 40.

I quit running at 45 due to a knee problem and now wish I'd quit sooner. Now I alternate between walking 5 miles with maybe 5% incline on a treadmill at over 4mph.

I also use a cybex arc trainer which is basically an elliptical that actually works. They are pretty expensive so if a gym has them at all they won't have many. My current gym has 2 and they are really good.

Yeah, ellipticals and air bikes are really good low impact cardio workouts. Do sprint sets on them and get your heart rate up near your HRmax. It's the most efficient way to work out.

[tontoz]

The cybex arc trainer is different from an elliptical. I found it much easier to get my heart rate up and it is a more comfortable motion.

Cybex Arc Trainer: Pedals move in a crescent-shaped "arc." You push your feet down and back (similar to hiking or stair-stepping) rather than gliding in an oval. The pedals keep your feet positioned underneath your knees, eliminating the forward-pushing motion that can cause knee discomfort on an elliptical.

Elliptical: Feet travel in a closed, oval-shaped loop. This motion can sometimes force your toes behind your knees, which may increase shearing stress on the knee joints if you have pre-existing pain or target the wrong form

[payitforward]

I'll turn 84 in September. Walk a couple of miles every day. Faster than a tortoise, more persistent than a rabbit.

[nate33]

I'll turn 84 in September. Walk a couple of miles every day. Faster than a tortoise, more persistent than a rabbit.

Do you do any strength training?

[dobrojim]

I did a 5 minute mile in college....and then never again

That is really fast over 40.

I quit running at 45 due to a knee problem and now wish I'd quit sooner. Now I alternate between walking 5 miles with maybe 5% incline on a treadmill at over 4mph.

I also use a cybex arc trainer which is basically an elliptical that actually works. They are pretty expensive so if a gym has them at all they won't have many. My current gym has 2 and they are really good.

Yeah, ellipticals and air bikes are really good low impact cardio workouts. Do sprint sets on them and get your heart rate up near your HRmax. It's the most efficient way to work out.

These are probably more expensive (I think around $40K) but I found it to be an amazing tool when I was rehabbing from an
opening wedge high tibial osteotomy (HTO, surgically broken and realigned tibia). AlterG treadmill. This device has an air chamber
which is pressurized to lift an adjustable proportion of your weight to reduce the pounding on your joints (mostly your knees).
You wear special shorts that have a skirt that seals you legs into the chamber. It has a scale to get your weight. Then before
starting to run, you can dial down the percentage of your weight you actually run at. The air pressure in the chamber lifts you
up to a %age you control.

I had HTO surgery in May of 2014 (the wiz were being beaten by the Pacers that month). In Nov of 2014, I completed a trail 50 miler
in Mont Co.).

Did pretty well too. 12:13 finish, which was still in the bottom half of the male finishers, but one of my better times in that race.

I did a couple 5k runs this past week, I was encouraged by how little (almost none) walking I did. The first one was 11.39 pace
on a hot day, (94 deg) and the second one was 11:25 pace.

Going to run Annapolis 10 miler in Aug. That was my 'comeback' race last year time. 2:22, Basically 14 min miles. I was alternating
walking and running. I'd love to do it in something closer to 2 hours this year.

[dobrojim]

I'll turn 84 in September. Walk a couple of miles every day. Faster than a tortoise, more persistent than a rabbit.

Do you do any strength training?

I was going to edit this onto my last post but I'll post it here instead

Yesterday I went to Reston Town Center where there are a number of multi-level parking garages
then picked the one with the most stories in order to walk up stairs. I counted 122 steps which
I did 4x.

I was thinking I would do 2 steps at a time but that seemed too hard on my first try.
Hopefully I can improve to taking 2 steps at a time soon.

I used to do this at Cap1 arena during halftime of games. I could do 2 steps at a time there
and a 3rd step on flights where there was an odd number. I think it helped me get ready
for doing a trail hundred miler in the mtns of VT that year. 14 min workouts during halftime.

[dobrojim]

Did a 1.1 mile walk followed by about 2.5 miles running in 9 intervals ranging between 0.1 mi and 0.5 mile.
Slowest interval (the first one, 0.5 mi) was in the mid 11 min pace range.
Subsequent ones were faster (9-11 min pace) concluding with mid 8 minute pace on a pair of 0.10 mile intervals

[Kanyewest]

I have had some slight glute pain that I can run through but my running speed has gotten a bit slower- perhaps from overtraining. Right now have reduced the distances and increased the intensity and slowly building back speed.

I also need to get in the better habit of sleeping better which I think would improve my running speed. I have also been trying to incorporate other workouts including strength training, pylometrics, and yoga. Probably need to get back into rowing as well.

[dobrojim]

I did a solid 5 mi yesterday on a hilly course on which I focused on trying to avoid walking.
Obviously this required slowing down so I was only doing 13+ minute miles. I know I can run
faster but I need to be able to avoid the need for walk breaks, even if they are short ones.
Annapolis 10 miler in 2.5 months.

[dobrojim]

pyramid running workout scheduled for tonight in the club sponsored interval program tonight

each distance is followed by half distance recovery jog)
1x400
1x800
1x1600
1x800
1x400

hope I can hold up -

did an encouraging workout a couple days ago - brisk walk about 2.7 mi avg 18 min/mi
Then I did a measured mile on my 0.5 mi long street which has slight grade. Started with the
uphioll grade and finished downhill. Came in at 11:45 which I'm actually encouraged by.
Annapolis 10 miler in a month with a target goal of 2 hours. Last year I ran 2:22 there. 20 years
before I ran a 69:55.