Diving back into competitive running at 50 is incredibly humbling and equally rewarding. Tossing out your old college PRs is liberating and essential to a fresh start that yields new milestones. While many of my peers go longer, logging Marathons and even Ultras, I opted to go shorter and get faster focusing on the Mile.

After a year of training the body to train and recover once again, I squeaked under 5 minutes after age 50 to achieve goal number 1 and continue to progress each year from 5:13 (M50), 4:58 (M51), 4:46 (M52). Goals are set on entering the 4:30s this year and breaking 4:20 for 1,500 meters racing the World Masters Championships in Tampere, Finland.

I learned 6 keys to success in my running reboot:

1. Find your Pack – Connecting with like minded runners like Todd Straka, Dan King, Flavio De Simone, Duane Rorie, and Charles Trujillo has provided a wealth of knowledge, boosted motivation, and kept me accountable. It reminded me camaraderie and commitment to a worthy endeavor is what I value most.

2. Durability is Key – As you age you have to have great core strength and flexibility to hold up under the stress of training and racing. Nursing your way from one soft tissue challenge to the next is counter productive and kills both momentum and motivation.  For me, practicing Pilates regularly, really studying the curriculum, has given me the durability and confidence to “throw down” with confidence in the key moments.

3. Race or Rust – If you don’t race you won’t be sharp. It doesn’t matter how fast you run. It is the effort and VO2 Max stimulation that stokes the endorphins and reminds your muscles how to fly. “A ship is safe in the harbor but that’s not what it is built for.”

4. Plan your Recovery – Training doesn’t make you stronger or faster, its the quality of recovery between training sessions that makes you strong. Plan recovery into your schedule just like you plan your training.

5. Be Patient with Yourself – Results and breakthroughs come when they come. If you stay consistent with training and recovery, the rest will take care of itself. You can’t force it or put it on a precise schedule. Stay patient with yourself. Be kind to yourself. It will come.

6. Find your Fuel – Finding the right sources of fuel for your body is like finding a secret power source. For me, a plant-based diet was one of the missing pieces. It isn’t right for everyone. They key is finding what is right for you and going all in.