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I imagine this is a consistent question: how do those of us, er, 'more senior' runners gain some more speed? I am 59 years old and train normally at a 5.47 km/hour pace. Thing is, I cannot seem to run any faster, even when doing the occasional interval(s) or trying to speed up hills. I read articles on speed work but I deduce they are written normally for younger folk than I. In years gone past my Marathon PB was 3.52. As I anticipate both the Edinburgh and then Dublin, I feel I'll be very thankful if I am around 4.15.
Any advice suitable for someone my age?
Of course, as I write this, I am conscious of the tragedy yesterday at Boston. My obession with wanting a few more minutes off my time is rather insignificant.