I'm 55, I've been running for 25+ years but only started entering races in 2006. Before that I used to just run for myself to stay fit and feel good really and I was always busy with other sports. I broke most of my PBs in 2009 (half marathon, 10K, 5 miles etc.) and my marathon PB earlier this year. Of course it is a bit easier not having times from years ago to compete with! But I still knocked half an hour off my half marathon time between 2006 and 2009. I reckon I can go faster still particularly for the marathon - never really cracked that yet.

At the moment I'm on the way back from a (non-running related) back injury which kept me from any serious training for 12 weeks. So I'm quite a bit slower at the moment. This is about the toughest test I've had to face yet.

Of course you expect to improve for the first few years but it isn't as if I only took up running a few years ago - I just stepped up my training.

I think the thing that improved me most was introducing interval training - I do various Billat intervals on the treadmill a couple of times a week. Before that I used to run virtually everything at roughly the same pace. Short or medium intervals at a faster pace will definitely bring your overall long run pace up.

You become a bit more injury prone as you get older but I think a lot of people are showing that age related decline is relatively slow and can be offset by improvements in other areas. I'm not planning on slowing down for a good while yet! I'm not particularly fast just the good side of average I suppose. When I do start to slow I might switch to Ultras for a new challenge, if my legs allow me.

Jonathan

Feeling quietly chuffed having knocked 9 mins off my PB at the Munich Marathon last weekend.

Thanks Marge

It's mildly undulating most of the way but no real hills at all. Best bit is the finish running round the track in the Olympic Stadium. It's very well organised and the field is not too big so I'd definitely recommend it.

Good luck with the half-marathon!