The team at VDOT O2 launched a running podcast this year called Conversation Pace. You can follow episodes on Apple Podcasts and Spotify.
Check out their recent episode with masters runner Dan King. There are some great lessons for all masters runners on diet, recovery and cross training methods.
Dan set the WR for the M60 age group when he ran 4:49.08 at the South Carolina Trackfest this past August. If you take his 5k PR (14:34) at age 20, the VDOT equivalent for the mile is 4:13. That means he essentially slowed down less than one second per year on average for over 40 years. His 4:49, according to Jack Daniels’ formula, equates to a 3:46 mile (Alan Webb’s AR) for a prime aged runner.