Re: Running for old men
Well we are all different in our late age physical capabilities so this is just my experience. I'm 59 and been running off and on my adult life but I am not fast nor competitive in races. In the 70s I was in the Marines running, 80s I did a lot of racing, 90s through early 2000s slacked off completely from the racing but still trained. Recent years been doing a little more and started non-competitively racing again, 6 times last year, 4 cross country. Although I wish I did I don't run from October through March. But I snowshoe when possible. Ran a 5K trail snowshoe race last Feb. On the computer I have complete running records for the last 8 years.
Regarding long distance once in shape and acclimated to that distance pace will vary only a little with varying distances. When in shape your pace is kind of your pace. A race pace will be quicker. You will know when you are there and maybe you are now but there comes a conditioning point where within reason the distance kind of becomes irrelevant for the pace. A 10K pace will be similar to a 10 mile pace. But in the beginning when you start transitioning to longer distances yes the overall pace may be slower because you're not accustomed to those last few miles but that goes away quickly.
I am not the right one to ask about taking in nourishment, I'm an oddball that way, up to 10 miles I'd say I don't. But don't take that as a suggestion, it is just the way I am. A lot of people carry a bottle on training runs, I never have.
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