I was guilty of wanting the win and it being my first ‘race’ since June so I went out to break everyone
3 Likes
Like @jeffb mentioned on the sub 80 thread can we age grade this. I’m 45 and nearest competitor in ability at the running club is 31 who regularly turns out. On reflection the Alphas were great from the freshness perspective as my legs are not sore today but I did notice that it was more of a pogo stick experience. I think the Next% or a racing shoe would have been a better choice.
1 Like
Is that really the age grade thing?
A drop off to 18.38 at 45 seems a bit extreme to me. I’m not a million miles from that, and I’d really hope I didn’t lose over a minute and a half!
2 Likes
I had hoped for that as well 
3 Likes
Our club standards follow a similar thing and the gold standards although achieveable require a heck of a lot of work for 18-39 Males and 18-34 females. 4:15 1,500, 15:55 5k 2:39 marathon etc
Then you get older and all of sudden people who were never really close start banging in silver and gold standards all over.
I’m not saying it’s wrong but I suspect it is skewed by age grading of elites probably does follow those percentages as they are many years past their peak by mid-40’s where as those who maybe don’t start running till 20’s or later have a younger ‘running age’ so don’t start peaking till 30’s and beyond (though will never likely hit the heights of those who combined Youth with years of development). Just my two pennies anyway:)
3 Likes
Yep, i agree with all of that Tom. The pros, whilst they could probably hit very similar times to their peaks when they are in their 40s are very unlikley to continue to approach the sport with that level of commitment, so there’ll be a statistically significant drop once they hit retirement age, which as you note, skews the AG ranks.
So what we’re saying is for the older chaps on here to pipe down, we’re not giving you that much of an easy ride!!! 18:38 5kms at 45 just are not going to cut it!!!
4 Likes
My age grade at 49 would have been about 77, I think I managed 75.x a couple of weeks ago with hardly any training. I think I can get back to 77 with some consistency, although I was hoping to get a bit higher as I get older 
1 Like
79 
2 Likes
82.49% but still not broken 17
3 Likes
My 5km PB was at Yeovil Parkrun, would have been aged 45 or 46 , 18m09 which the table above says is either 77 or 78%
I’m still clinging to the hope of a 17.59 on the right course on the right day although now that would require an 80% effort so maybe unrealistic.
Having said that, have you seen the park run age grade record?
2 Likes
Hahahaha. 100% being the world record.
There are a few in my old running club that are regularly in the 90s. A couple (as in married) both won their AG in the master’s champs this week for 10 or 10 miles or something. Des is 65+ and still running sub 40 10kms!
2 Likes
Headed to the track last night for a Freddy Kruger session. Didn’t look too bad on paper, and to be fair it wasn’t the worst session i’ve ever done. I judged it pretty much to perfection though, as all my reps were where i wanted them and i was 100% empty at the end.
Session was (with actual rep pace/time in bold):
1600m at 10k pace, 3 min lap walk/jog (5.38 - 3.31/km)
4 x 200 at mile pace with 30 seconds rest, 3 min lap walk/jog (34, 34, 34, 34)
1600m at 5k pace, 3 min lap walk/jog (5.16 - 3.18/km)
4 x 200 at mile pace with 30 seconds rest (34,32,33,31)
All reps were faster than target paces, but they were all perfectly consistent. Even my laps within the miles were pretty much even, give or take a second or two. I certainly didn’t dig in for the last 400m, but tried to keep the interval smooth and focussed on form, which isn’t always easy on a rutty dirt track as you have to be very careful with foot placement!
As always, it’s speed endurance that comes last. Whilst i felt comfortable (ish) on these reps, there’s no way i could have held 3.18/km pace for 5km or 3.31/km for 10km. I guess my next session needs to start putting in some km reps, maybe 5 or 6, off 90-120 secs of recovery to see where i am against the sub 17 mark. That or just get to a parkrun and see what happens!
That’s 4 weeks of track sessions now, so a bit of consistency starting to creep in.
12 Likes
What shoes were you in?
I could not handle that set in normal shoes, especially those 200’s. but I can run sub 17 in the right shoes. But you have the speed part of speed endurance and I have the endurance part 
1 Like
Yeovil? That must be a different one to Montecute House? That bastard is a long way PB territory!
I’ve just looked my grading up, best for me according to ParkRun was a 21.20 2 yrs ago that was 70.68% AG
1 Like
Yeah, normal shoes. A pair of quite old Nike Zoom Fly 3s on a rutty cinder track (see training thread for pics!). So i’d hope that i’ll get a free bit of ‘bounce’ using the Next 2s on tarmac on the seafront.
@FatPom , last couple of years the Yeovil winter parkruns have been at nine springs park- a pancake flat paved footpath along the river in the town centre.
Summer runs still off road and lumpy at Montacute & agree, a good minute slower.
Ah I see. Yes, the one time I did Montacute, so runners were doing it in football boots!
1 Like
Obvs not me but apparently someone has broken the local parkrun course record at Albert Park this morning.
14:22 
It’s a fast course but I always get it as being slightly long as well. I did 19:31 last weekend, he’d have been about 1600M ahead of me!
11 Likes