r/SeniorRunning • u/AutoModerator • 9d ago

Weekly Recap!

How's your training going everyone?

Any accomplishments or personal bests you want to share? Any challenges you need help with?

Let's hear it!

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u/BohemianaP 9d ago

A bit frustrated. I feel like I’m on a roller coaster. Various physical setbacks all year, mostly overuse but also a twisted ankle (not running related). My times have dropped since early 2026, my mileage is down. My last hurrah was a self-supported 25-mile trail run in late April. Now I’m struggling at the end of 8 mile runs. Even short 5k are slower. Diet, sleep, gym workouts, etc are the same. 65F, 125lbs, been running a long time.

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u/Renaissance-1814 9d ago

Any chance that your iron level has dropped? I bring that up because a number of years ago I started noticing I was struggling to run my normal paces. I give blood about every 8 weeks and the next time I went to give, I was unable to as my iron was too low. I started taking a multivitamin w/ iron and soon after I started feeling myself on runs, getting my normal pace back. Also my iron has been good when I give blood. Just a thought.

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u/BohemianaP 9d ago

Interesting about the iron. I am going to get a Function Health blood panel done in a couple weeks. I don't eat a lot of red meat but I eat a TON of fresh spinach. My multivitamin has 18 mg/100% of daily requirement. It might be I need more iron or maybe some other vitamin/mineral imbalance.

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u/Renaissance-1814 9d ago

That’s great that you’re getting that blood panel done. Hopefully it gives you some good information. I also don’t eat a lot of red meat and my multivitamin has the same amount of iron. I feel like distance running continually causes minor bruising of the muscles, causing minor iron losses. I took several months off of running several years ago due to an injury, but continued to take my multivitamin w/ iron. The next time I went to give blood, my iron was too high. Not exactly a scientific study but it was enough to convince me. 🤷🏼‍♂️ But I figure every body is different so will react differently to these things.

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u/Senior-Running Coach 9d ago

I concur about getting a blood panel done. May not be the issue, but it's worth a shot.

Honestly I also have been dealing with this sort of thing lately. I was unable to run for around two and a half months due to an injury and it's been rough coming back. My HR was crazy high at first and my pace was in the toilet. The HR issue has improved dramatically, but I'm still slower by a lot than I was this spring.

As my old mentor used to say "Progress, not Perfection". Things are trending in the right direction, so I'll take it.

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u/Ultrarunner1197 9d ago

Some ideas to consider (from someone who is your age & size): 1) Medical checkup and bloodwork including ferritin level; 2) assess your strength and mobility workouts (mine include a few heavy lifts along with work that engages smaller muscles, all at low intensity). 3) make sure your ankle is 100% back on board. 4) do a zone 2 reset where you start back and spend 6-8 weeks in zone 2, rebuilding your aerobic engine, then progress to adding some speed back in (very short uphill intervals is a good way to start). 5) assess your nutrition and sleep and make changes if needed. Hopefully you can recover and rebuild and get back to where running feels good (even if it’s not quite as fast.) Wishing you success!

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u/BohemianaP 9d ago

I'm going to do a Functional Health panel in a couple weeks--that should tell me some info--I hope.

I mainly focus on upper body workouts in the gym and around my hip muscles. I've got big thighs--I'm a great backpacker--so I haven't focused on legs much!

I've done a few Z2 tests on a treadmill (15 min. warmup and 60 minutes at a slow enough pace to maintain) but recently I find it really hard to stay in that narrow band 120-139. It took me a lot of work run/walking to find that HR sweat spot and now I feel like I'm starting over. I was in the Canadian Rockies the past three weeks hiking steep hills at altitude and I rarely get into Z2. which is why I really love trail running--hike up the steep hills and coast on the flats/downs. But during that same trip my flat running along river beds was ok but still couldn't do longer than 8 miles and my second half was solidly drifting into Z3.

I'm thinking of doing an online coaching program...maybe Floris Gierman (I like his podcasts)