I've sticking a toe back in these waters, I've been mostly injured since Covid began. A long haul with achilles and plantar issues. Long story short, good PT, and a plan to NOT overtrain have worked, finally.
I'm a couple weeks out from a fall marathon. I've run less volume, (shorter and slower easy days.) I'm doing a long run, and a tempo run on a 9-day cycle. With 3-4 weeks to go, I've put two tempo runs per cycle, and cut the long run to 10+.
Averaging about 35mpw, longest week 46. Six notable long runs since August, 13, 14, 15, 17, 18, 18 with some 10-mile tempo runs too. Now, time to taper.
I'm gunning for a BQ, for my age group 65-69 it's 4:05. I'm of two minds. One, run with the 4:00 pace group, break away and pick up the last 5-6 miles. Or run with the 3:50 pace group, relax and hang tough. Either way, a 3:55 should get me to the starting line in Hopkington for 2025.
I am impressed, humbled and really motivated by some of the racing adventures reported recently, like old guy II with the 7:25 pace XC race. Fantastic. OK and a couple of you fellas in my age group 65-69 are putting up performances that are fairly mind blowing.
Also best wishes to AM Kelley to get back to regular running, injury free--you are on the path.
Best to all 50+ posters.