5 Things I'm Doing Differently Now to Run Better at 58
With my age 60 BQ window approaching, I need to change my approach to running.
Every Marathon Monday I shuffle to Tracksmith to get my finish time stamped on a poster.
I’m tired of my time (4:09:11 in NYC 2025) going up!
I turn 60 in 2027 so I get 20 more minutes to qualify for Boston. I’m starting a cycle: making tweaks -> make running more fun and enjoyable -> increase mileage -> improve performance.
Here are the tweaks.
I have exercise options if the weather does not cooperate
No more “it’s (raining, too hot, too cold)!” I have…
• Stationary bike
• Gym in my apartment building
• Covered running path under West Side Highway
…I just have to use them!
Aside from rest days, I am making myself move every day. Moved the clothes drying on the stationary bike. Walking to appointments. Run 10 times last month in weather below 20 degrees.
I ran only 45 miles in January 2025! I did 7 hours of exercise a week this January, including 120 miles of running.
I signed up for a few races
I ran only 16 races in the past 7 years.
Races kept me accountable.
• To put the miles in to complete the race
• To schedule speedwork sessions
• To push myself against peers
This year is different I ran a race in January and have 4 more through June (three 4-milers and a half). With these “tests” scheduled, I’m certain I will put in the work to prepare.
I completed arrangements for out of town events
Have you scrambled to find a hotel or a flight for an out of town race?
These scrambles have added stress, taken $ out of my pocket, and caused me spend unnecessary energy on race day.
I’m running the California International Marathon In December. My hotel and plane reservations are done.
I’m running more, but slower
During my regular runs in Central Park, I always noted who was faster or slower than me.
Not anymore. In order to run more miles, I need to more of them slowly. Slow pace. Walk breaks. Accepting streams of runners passing me. 10:15/mile is too fast on most days.
Despite more January miles than any other January in my life, I don’t have nagging pains. My January 10k had a 65% age-graded performance. Thanks to Steve Magness and David Abbott for their insight.
I’m committing to 3 S’s
• Stretching
• Strength
• Speed
Lucas Rockwell’s Yogabody videos help me to relax my hamstrings, hips, shoulders, back and feet.
Coach Lindsey Parry’s traning programs give me sets of basic strength exercises geared for master’s runners. Between my apartment gym, exercise bands and a yoga mat I have all I neeed.
I do weekly speed work: hill sprints, strides, jumps (box/broad). As I get closer to real race season I will do more sustained threshold and tempo work.
What other tweaks do you suggest?