Despite learning from our past training mistakes & now training smarter, those of us in our 60s (50s, 70s,...) find this inexorable slowing becoming exponential. That is, we're slowing faster as we get older. Just a scientific fact. Less testosterone for men, max HR decreases, less muscle mass, loss of coordination & balance, etc.....All this despite better equipment, nutrition, knowledge, more time to train AND recover,....You've got a lot of miles on your engine if you've been running 40+ years! (Those who came late to the game, that's a different story).
I'm curious if my age-related decline is typical, or more pronounced than others here
Age 25 15:20
Age 50 17:35
Age 59 21:00
I fee like I have slowed a little too much this past decade.
Thoughts?
Initially somewhat similar to me.
Open age group: 15:22 5k, 32:22 10k - probably should have been able to run a little quicker, but not sub 15:00
Age 53 - 17:32, and age 56 - 17:48
Age 57 - 18:35 (road)
Age 60+ repeat injuries, but 11:32 two miles, and (I think) 19:15 5k (road)
Age 65 - Haven't raced a 5k, but did 5.9 mile time trial at 6:35, so that was 20:30 pace. Did do 6x1000m with 90 se recovery at 3:58, so maybe 19:50 fitness.
I would say that you have probably lost 60 sec or so more than expected. Is that down to less intense training, injuries, weight?
Aging is also a very individual thing. I have a sister age 62, who was a good club-runner, but is now running 90%+ age graded times (world-class), as she's just not slowed as much as she should in theory.
21m is awesome at 59. I've been just under 20 in recent years, and I'm a few years younger than you, but the work and specificity I need to do in order to get there is ridiculous.
I think at this point, you either need primo genetics, or need to have started at this in your late-40s at the earliest. Otherwise, and I put myself in this category, I'm pursuing a very 'clean' diet, trying supplements now and then, and running a bit, cycling a bit, lifting some, swimming, hiking, and stretching a lot. I like running 20 minute 5Ks, but like just as much running at 20 minute 5K pace for a few minutes now and then.
21 minutes for a 5k sounds fabulous to me at that age.
Looks like you like short distances so I can't really speak to the decline there.
I personally found I a started declining a lot faster after 55. Running almost 40 years now.
I also noticed a drop off at age 55. I’m 62 now at am trying to run faster, but I think I’m doing well until I look at my watch. Well, I still enjoy it. I tell myself at age 65 I’ll come back in the 800.
At some point, you just have to be training for life rather than to hit a certain time. There are two types of older runner in thus world: the happy ones that enjoy staying fit, strong, and that run some pretty good performances for their age from time-to-time and the miserable ones that cannot let go of their youthful memories and measure themselves against younger runners in hopes of proving themselves "superhuman".
We all age. Life is too short to not sample other joys because you are obsessed with battles that cannot be won.
I'm curious if my age-related decline is typical, or more pronounced than others here
Age 25 15:20
Age 50 17:35
Age 59 21:00
I fee like I have slowed a little too much this past decade.
Thoughts?
big drop from 17:35 to 21 more like 19 flat at 60
if you do not have any runner related injuries and you are training about the same you might want to get a complete checkup blood work ect.
I agree. Those are fabulous times at 25/50. I would have expected around 19, +/- at 59. I am just over 60 and am really feeling it. It's only gonna get worse. Other than a complete blood workup, have you adjusted your training over the last decade? Maybe you need an extra day off or adjust your pace/lower the mileage on the long run. What worked to get you to 15:20, probably doesn't work anymore.
I see that a number of my faster fellow senior runners have checked in. I ran the 440 in college (lots of 52.x, and a couple of 51.x) and then wandered around the multi-sport world until I was 39 and decided to get back to mostly running. My decline was very flat until 65 due, in part, to improving training.
Age 40 18:10
Age 45 17:46
Age 49 17:53
Age 50 18:03
Age 55 18:21
Age 60 18:48
Age 65 19:27
Age 69 20:10 (last pre-Covid shut down 5K)
Now 72, I'm hoping to get back into the high 19s in a couple of weeks in my first serious post-Covid 5k.
I was always more of a half marathon/marathon specialist, but picking my best races at 5K (female):
Age 32 (PR) 18:10
Age 47: 20:15
Age 53: 21:42
Age 57: 22:31
Age 60: 23:52
So yeah, the decline was getting pretty steep approaching 60. Then the wheels came off completely at age 61. Now, two weeks before my 64th birthday, I'm reduced to just walking and cycling.
Age 23 -- 16:04 ------------------------ Age 43 -- 17:10 ------------------------- Age 58 -- 18:58 Age 59 -- 19:14 Age 60 -- 21:07
Now age 62, tendinitis limits running to three days per week. Even taking a day or two off between efforts, I don't feel totally recovered; it's hard to imagine training every day at this age.
The 5K at age 60 was my last. Currently, in a race situation, I might have a shot at sub-23. Maybe I'll try this summer. First, a half marathon in a couple weeks, and marathon at end of May.
I'm curious if my age-related decline is typical, or more pronounced than others here
Age 25 15:20
Age 50 17:35
Age 59 21:00
I fee like I have slowed a little too much this past decade.
Thoughts?
Your decline is not typical. Your 25/50 age-graded times come in right around 84%. Your age 59 time comes in at 76%. Something closer to 19:00 would be typical. Maybe a good block of training or putting it all together in a race would get you closer.
However, aging seems to be highly individual, and so it's normal to be above or below what you'd expect at a give age.
(I'm using this site: http://www.howardgrubb.co.uk/athletics/wmalookup06.html. You can debate whether it's AG factors are current. That shouldn't matter much for OP's question, though, as it's the change that's important, not the specific AG %.)
Your decline is not typical. Your 25/50 age-graded times come in right around 84%. Your age 59 time comes in at 76%. Something closer to 19:00 would be typical. Maybe a good block of training or putting it all together in a race would get you closer.
However, aging seems to be highly individual, and so it's normal to be above or below what you'd expect at a give age.
I had a very similar decline, except from age 59 to 60 rather than 58 to 59. For me, about 83% age grade at 57, 58. Then crashed to 76% at 60.
In my case, that was mostly attributable to reduced training volume and fewer workouts as my knee tendonitis was increasingly a factor.
I am 64. Since my peak at 30-32, at 10K, I have slowed linearly 1min/mile/decade...almost perfect progression downwards! No stopping it. Although I ramped down somewhat after deciding I was done improving, I ran about the same mileage/intensity for 20-25 years - so disproving the "runners decline because they don't train as much" theory.
I'm curious if my age-related decline is typical, or more pronounced than others here
Age 25 15:20
Age 50 17:35
Age 59 21:00
I fee like I have slowed a little too much this past decade.
Thoughts?
big drop from 17:35 to 21 more like 19 flat at 60
if you do not have any runner related injuries and you are training about the same you might want to get a complete checkup blood work ect.
I agree. It had occurred to me, so i will take your advice and get a physical. I really feel like i should be still able to get well under 20, but i have no science to back that up. I'm probably just delusional!
My age grading was pretty close to the curve (actually fell off at 40-42) until late 40s/early 50s but have managed to beat it since then. Now a few years older not sure if I can break 18, but with the right course, good conditions, and some decent competition maybe.