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This indoor season, which just ended for me, I was preparing for the 800 as a season-ending goal race. As mentioned before, I was a "good" runner in my prime even on relatively low mileage but even with a 4:13 mile, I clearly didn't have the talent to be national class. I'll shoot for 2:08 this year at age 49. Not having competed as a kid I would never be able to get anywhere near those amazing Masters times.I came up with this...If over 30yrs you must be able to beat your age for 50m...After a 2 km swim. Thanx guys & girls. It would rate poor for a 13-19 year old male. Feel For The Water! I suggest 800 guys with a lot of speed and not much strength go out slower for 600 and try and pick a couple guys off over the last 150.Strength is more important after the age of 55 I believe. If you can run 8x400 in 62's with a 2 minute jog in between? Hi Adam Thank you for your kind wishes..( did not knew how to publish my name). I learnt to swim as a kid but not the correct techniques. Keep up the good work!MikeQue, what have you been focusing on in your technique work and your training?Hi Anonymous, yes that would be great wouldn't it - I think the issue is that there's not enough swimmers of all abilities racing the different swimming distances whereas plenty of people run 5, 10, 42kms etc.Adam YoungSwim Smooth. Hi Pawl,In 90+% of cases it's worth splitting your training time 50/50 between technique and fitness work. - easySundayPM Indoor track - 45 minutes warmup, 10 times 50 meters hard. I am 'younger' than the three guys in the video but slower than them in the pool. You can run a 1:21 600, why only a 2:04 800?B. free style is taking 20 minutes and breast stroke is taking around 30 minutes.i also do a walk of 3 kms before i starting the swim. Skate, Joe run a 1:21/600, and 2:30/1000 in workouts! Times ~ 2:45 ~ 1:28 ~ 55 ~ 39.1Sunday off. ..so ..age % would give me 'perspective'!! Good time for a 13 year old to run a 800 meter? Is there a way to tell what ratio is most beneficial at a given point? This particular "experiment of one" is lower mileage (25-35) but at altitude (6000 feet), which makes recovery somewhat slower. Hope that … This comment has been removed by a blog administrator. I am 38 years old and never ran track or run in any type of event. If you lose count counting to 8, you have bigger problems than running the 800. If all doesn't go well, then I'll still have learned alot and hopefully had some fun along the way. www.swimsmooth.com/senior-swimmers-interview.html. Ball 105 minutesFeb 29 - FridayAM Running - 60 minutes indoor track ( double mondo )35 minute warmup, 8 times 200 meters @ mile race pace or fasterwith a 30 second jog recovery, warmdown50 minutes - quads, hamstrings, leg press. Other factors, such as your general health, age, chronic conditions such as arthritis, the distance you're running and your degree of fitness can also impact your pace. I don't know. The idea of running the first 600 off of strength instead of speed is very intriguing and a new one for me.I don't have too much to add to the conversation, I'm M51 ran 2:12 at 50. Age grading gives older adults a more level playing field in races. 500 yards of freestyle in 12 minutes would be an excellent rating on the Cooper scale for a 60 or more year old man or a 40-49 year old woman. Hi unknown, happy birthday for a few days time! what do you say? When you say "these days" do you think you've slowed down as the years have gone by? What Is the Average Time for a 10K Run for a Beginner? I've a few times gone over the line (getting there in unbelievably good shape, but with a minor or major injury.) "Birthday swims each year" That is if you are 45yrs you need to do 45 x 50m on 45sec. On the other hand, I decided to time a 200 yesterday after my "workout" (4x400 medium hard untimed/2 minutes rest-pulse under 120). I am a 13 year old boy about 5'6'' and I am about 107 pounds. Most masters runners who are 1500/5K types, can drop down and run great 800 times, compared to a a 55+ 400 meter runner moving up. And both women and men run more slowly as they get older. http://www.usatf.org/events/2008/MastersInvitationalProgram. As I am approaching my 50th birthday I see that compared to great open water swimmers I am just getting to my prime age-wise. Out of the 3 tri disciplines I think swimming's the most interesting. Sometimes it works, sometimes not. Instead, start at something like 35-40 kms a week and then build up to 70. I do keep myself in shape by doing multiple types of workouts. Nevertheless, I enjoy swimming just like they do and I wish more people take up swimming (or other exercises) and keep fit.Ganeshan, Auckland, New Zealand, If these weren't words of wisdom i don't know what else could be, almost made me jump in joy....Lets keep on zooming up and down these lanes until we beat those pesky fast "high performance juniors".Don't you just hate it when someone swims faster than you, half your age and half your size :-), Thanks for all the messages guys! Living proof that you can keep motivation and stay hungry, so impressive.Having taken up freestyle at 39, I hope I will be faster at 50 than 40! Mr Smooth is Swim Smooth's ideal freestyle animation. That's a valid point, however I would love to see swimming publish 'age graded tables' as running does. Do you the speed to win it? These are great to hear. I selected 400m for potential sprint tri, and couldn't break 8.30 ...I read your site, and worked on technique, and got down to 8munute, now down to 7.30 ...I think I can get to 7.00 'eventually' ..is that good?don't know .. it beats most people in my age group at tri's ..but they are POOR swimmers I notice! I'm not doing a spring marathon this year, so I can start training for the 800 earlier. It would rate good for a 40-49 year old man or a 20-29 year old woman. I'd like to see you give it your all and see what your time is. ... but my wife can swim 6.30 ...so, and I know couple guys my age who swim 5.XX! I'd like to think I could have gone faster, but we'll never know for sure.However, while the 800 didn't quite pan out (I only raced it twice this winter), the previous meet I had a significant breakthrough at 1500. Loved the audio of the old guys. Women run around 10 percent slower than men, on average, due to lower testosterone levels and less muscle mass, according to a 2008 "Time" article. Nevertheless I have improved my technique a lot over the past year, swimming better than I ever have, while training consistently 3X per week, but my speed has improved only slightly. This year I'm working with a sprint coach, adding in a whole lot of core work and glute/hip flexor strength and flexibility, plus plyos and quickness drills. That kind of surprised me. This is what I ran as a master runner. Don't beat yourself up if you can't meet the average running pace for your age. For example, at age 50, your 9.42 minute per mile would be equivalent to an 8.2 minute per mile pace and a spot in the 50th percentile against runners overall, according to tables created by Professor Rodney Pearson of Mississippi State University. I imagine that'll be part of the plan come summer track season.Any of the seasoned 800 vets on here recommend a good mix of core exercises and pylos/drills?Anyhow, now it's time to change gears and prepare for a half marathon in a couple of months, which will make for a big change of pace. Yes, I know Carnegie has an abundance of speed. I have done my share of leading races in the past and will continue to do so to keep the pace honest, but I enjoy being towed around for 600m+ if we are on and I can pick my point.I like to do the shorter (sometimes unscheduled) 6-8 200 every week just to touch that speed rhythm. from 1st Feb( my pool is closed in dec. and jan.) this year i have doubled the distance and it is mix of 1 km free style and 1 km breast stroke. And receive the amazing Mr Smooth animation as your optional free gift. For example, here:http://www.runningforfitness.org/calc/racepaces/rp?metres=5000&hr=0&min=20&sec=05&age=43&gender=M&Submit=CalculateThis is calculated by taking the age based world records. Perhaps I need to rethink my goal...sub 2:10 might be too optimistic at my age and in my first season coming back. You can unsubscribe at any time. That's good, but not great. Yep, I'm one of those old types trying to get back into it. A woman at age 50 would fall into the 50th percent of her age group if she ran a 9.42 mile pace. Skate,Good points. good luck, I'm 60.Last Friday I did AM 30 minute warmup, 32 times 200 meters @ "tempo" with a 30 second jog recovery,15 minute warmdown.Sat. there is no structured plan. But if you're over 40, I've got news for you: You're not an old dog.And though you may feel firmly established in your career, your life, and even your favorite pastimes, the truth is that there's never been a better time to pick up a new hobby than early middle age. I am impressed with how serious many of those guys are, but the reality is that most masters can't train that hard, either for personal reasons or for fear of injury. This week's sessions will both be strong "tempo" work: 5k + 3k + 2k a hair quicker than HM pace, and 6-8 x 1k a hair quicker than 10k pace. 1 tempo run 3-5k, 2 longer interval days- 1200, 1000, 600, 400 at 1500 pace, and one fast day like 5x300 at 400-800 pace. I consent to receiving tips to improve my swimming and occasional information about our products and services from Swim Smooth. Is this a good time? When top guns like KP and Northwest Master chime in, I'm listening. I always knew that I just had to run hard from the gun and hopefully stay on the back end of a faster pack, so that inevitably when it slowed, I had the faith in my mile/5k training to reel some (all if lucky) of the stragglers in. For me a cross country season has become too much (leaves me flat for a long time).After the previous, I do a speedier phase of about 6-8 weeks aiming for a peak race. You come to realize that a lot of the age gremlin is in your mind. i am going to be 50 in few days from now and have been swimming since age 11. but regularly i started since age of 30( 5 times a week). This is a great blog. As a new swimmer at age 69, I find this blog on keeping "time" in perspective to be very helpful. Feb 28 - ThursdayRunning 70 minutes slow indoor 200 trackB. People in the United States are working longer in life than ever before. We found my basic speed to be a limiting factor toward the end of indoors. Enjoy your speed while you can, because it slips a bit each year. (need to read your site!) See our. Not blazing but still more speed than I thought I would exhibit at this early stage and I felt smoother than a month ago when I timed that 400m. I do feel more "resilient" so far, possibly holding form better when tired.So Good luck to all you practitioners of the always interesting 800! Enjoyed listening to the chat amongst the lads. Are you saying in that race the pace was moderate and he was able to use his speed over the last 150? Basically, build your mileage up by 8 km (5miles) a week for three weeks, then take 10% off week three for your fourth week, and continue building mileage.

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