I'm 59. I've run all of the World Marathon Majors. Always BQ in marathons. Done an Ironman. Doing 2 in '14.
Things I do:
As to your recovery Qs.
Things I do:
- I never mix explosion sports (basketball, racquetball, etc.) with endurance training. Our ligaments aren't ready for it. I have seen many endurance athletes injured doing explosion running or sports.
- I never mix explosion running into my training. Doing 100's or 50's etc. will get your hurt. There is nothing bad about 'pick ups' within a run.
- I train with a group of athletes, most of whom are decades younger than me. They don't factor in my age, so I don't either. We compete heads up. We train just as hard regardless of our age difference. I can outrun most of them anyway.
- Stretching -- I don't. Never liked it. Never needed it.
- Core exercises -- Yeah, I don't do much of that either, but wished I did.
- Weight -- I am not heavy, but I always try to watch my weight. Gravity tends to be the nemesis. I enjoy food. The key for me is 'portion control'. It is OK not to be stuffed after a meal.
- Training -- you have to be disciplined. I normally train from 4am to 6am during the week. Sat is a long run. Sun is a moderate length ride. I train every day. I take a day off when I feel I need it or the weather causes it.
- My default training exercise is a 6 mile run.
- Sleep -- I need it. Since I get up at 3:20 every morning, I go to bed between 8:30 and 9.
As to your recovery Qs.
- I try to alternate intensity in training. One day hard. One day easy. Especially with the running.
- I don't need much recovery. Normally 2 days after a marathon, I run easy, but I run. A week after a marathon, I train resume normal training. I did the same after the most recent IM.