I wonder if others face this dilemma. While I believe in the Maffetone method, I find it difficult to follow, now being 83 years old (in a few days). At 180-83 that would leave me running at 97 BPM. But as Maffetone allows, I do add 10 for being in good running condition so 107. Now because I think I am “special” I add another 5 for good measure, so OK 112 BMP. I use 112 as my target. Still, even then it is very difficult to hold that low if my concentration drifts just a little. All my easy runs consist of constantly slowing down again and again. My more natural slow easy pace is at least 120. That’s 23 over. No don’t get me wrong, I wholly support the Method. Benefits are a plenty. Reducing or eliminating caustic systemic and dangerous inflammation, reducing injury, allowing for sufficient recovery from hard efforts, promoting fat burning. And just reducing any anxiety of getting out to door facing a tiring outing, knowing the run will be…you know, easy. But besides running for general health and longevity,, I run to race. Now I agree that avoiding the black whole is a central aspect of training. This may be the most overlooked aspect training for age group races. The black hole is too fast (because it does tire us out but does not increase fitness or promote fat burning). I firmly believe slow training must be slow and easy with hard days really fast and properly spaced and hard (such as tempo runs or intervals etc). Maffetone acknowledges we advanced-age athletes can add some points to the 180 formula. Are there more factors, such as more advanced ages, other outliers such as exceptional VO2max and performance history? The question is, under what scenario might the add-on exceptions increase even more? What other thoughts are out there on this?

Had our first Coffee Hour call this morning. Kurt & Mark showed up, of course, I couldn't get my video to work. But still great to get this started. We had a good conversation about getting out the door when it's cold and how we need to work harder to keep our pace as we age. Next call will be next Monday, click on the Calendar link to join us!

Another 5k this morning...22:47 (7:21 pace). Very pleased with that! Four weeks to age group promotion (69 to 70)

Who here cross trains and what and why do you cross train as you do? I Ride and Run and am adding Indoor Rowing. I also compete in Running and Riding and will add competing in indoor rowing. So my cross training is a little different as mix and match hard efforts in all three - well will be three as just got the rower. I added rowing for a couple reason: Initially it was so I could get a more full body workout but the first time I did it my time for 2K for may age (66) was pretty good so want to see where it can go. So how do you cross train.

Hi, I live in South Central KY and have been running for 50+ years and riding for 40+ and still do both. Picture is from the Gravel Worlds 1/2 Double: 25K on a Friday and then 78 Mile Gravel Race Saturday