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Q. Flash, in my attempt to make a come back … my short term goals are to break 17:00 by September for 5k. Now that I’m older, I find it a lot harder to recover from workouts. I’m running about 4 times a week because I feel I need a bit more rest at 36 years old. My first 5k is in about 2 weeks and I hope I can break 19:00 (far cry from my 15:46PR). Any advise would be appreciated but like I said I plan to break 17:00 by September which is where I was when I stop running at 32yrs old.
A little history on me … I ran HS and College but stopped running at 20 (junior year) and started running at 30 again (10 years later). I was up to 210lbs - 2 years later I was in shape and weighed 166lbs and running low 17’s again. A year later I stopped and now I’m trying to get back where I was a few years ago. You’re probably wondering why I stopped…long story! Please help.
~ Comeback Kid in Kansas City, Missouri
A. Comeback Kid, you and I have had similar experiences. Although, my 5k PR is a little slower (16:21 on a XC course). I ran HS and two seasons in college before quitting. After college, bulked up to 205 and played competitive baseball before returning to running after a number of years off. Over time, I have gotten back down to 162 but mostly hover around 168-174.
There is nothing about being 36, in my opinion, that should keep you from achieving your goal. The key is to train smart and do the little things to take care of your body. Some of these things may not have been as necessary when you were younger. Consider massages, pool running, and functional training as part of your running regimen.
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