Most days I really don't feel my age. I'll be 58 in January. Been running for four years. I recently did my fifth half marathon, and a 10k on Thanksgiving day. I just can't seem to get any faster. My maximum heart rate is about 200. I know that is way above the 220-age formula, but it is what it is. I am ready to try the MAF (Maximum Aerobic Function) training again. I tried once before but I could do NO running in keeping it in the 120's (using the formula). Using 200 as my maximum, I am going to set my Garmin to alarm if it gets over 150. I've been doing lots of reading, and think maybe I've been doing "wasteful" running, by almost always running in my zone 4-5 (150-180) range. I think I am committed to MAF this time. I'd like to try it for a minimum of 3 months and see if I get improvements in my pace.
Day1 - My normal running pace (typically do run/walk/run) is around 11:15-12:30 and my regular walking pace is a 17 minute mile. Today I did 4 miles trying to keep my heart rate under 137 (too low I've now decided), and my pace was right around 16 minutes. That was a lot of walking! Hopefully when I change the range to 140-150 I can actually do more running. I also like the idea of burning fat rather than carbs. On my long runs I always have to eat a GU or something or I will crash. Burning fat is supposed to be more efficient for energy and I shouldn't have to add carbs to get energy. I noticed today, I didn't sweat as much and kept a jacket on the whole time.
The only race on my horizon is the tentative Hot Chocolate 15k in February. Not sure if I will be running it, but I hope so. Maybe there will be some pace reductions by then, if this works. Keeping my fingers crossed.