May 20th, 2010
Here’s the podcast if you haven’t moseyed on over yet. It was fun to do and the guys on the panel were way cool – an enjoyable time was had by all. I don’t think we helped Joe decide whether to race the NYC marathon or just run it, which was probably the whole point of the podcast, but I think he’s getting closer to figuring it out.
Runs
Yesterday, a 13-miler. I dawdled too long so it was hot by the time I got out, but that helped keep my pace easy @ 8:47 avg.
Today, Kick Ass. 
An 8 miler w/3 tempo and whoa doggies, the speedwork is working! Compare my previous tempo run to today (note the temperature difference):
May 7, 66F: 7:11, 7:12, 7:09, average 7:11
Today, 75F: 7:05, 7:05, 6:58, average 7:02
And I suck in the heat! The best part? Both my interval and tempo this week are a hair’s breadth away (5 seconds) from where I was this time last year and that was my short-race prime. Whew!
Now for the meat of the post…
Age Grading Explanation and Stuff
I initially became aware of age-grading when I got my first running book (and running bible), Bob Glover’s Competitive Runner’s Handbook. In the first few pages, he has tables for what he calls “Basic Competitor” through “Semi-Elite” with ages and corresponding race times for each group.*
I drooled over the different tables and as I moved up from Basic to Advanced to Local Champion, it was exciting, but it wasn’t till I’d owned the book a couple years that I realized the numbers next to his categories were age-grade percentages, split up like this:
Basic Competitor (50%)
Competitor(60%)
Advanced Competitor(65%)
Local Champion(75%)
Semi-Elite (85%)
How Age-Grading Is Calculated:
They (World Masters Athletics) take the world record holder of each age and sex, call that 100%, then your race time is divided into that, giving you a percentage called your Age Grade. So, taking an example from Running For Fitness, “the world record for a 53 year old woman running a 10km is 35:01. So if a 53 year old woman finishes a 10km in 45:18, she has an age-graded performance of 77.3% (which is 35:01 divided by 45:18).”
Bottom Line:
It’s tells you how high you rank in your age group and is often used for major track meet classifications.
This is the breakdown:
100% = Approximate World Record Level
Over 90% = World Class
Over 80% = National Class
Over 70% = Regional Class
Over 60% = Local Class
What This Means For Me:
Last year I came very close to 80% in several race distances and now I’m ready to get in there and sit my ass down. So my goal from here on in, besides the standard time-based ones, is to enter “National Class” for all my race distances (sans Marathon) and then see how far I can move up. I’d be lying if I didn’t admit Glover’s “Semi Elite” classification sounds pretty sweet to me. Hell, even the phrase “National Class” makes me giggle.
Now here’s the cool thing…
I didn’t realize till last night that my 5K PR, which was 79.91% at age 47, is 80.86% at age 48…I’m in the door! Kind of. I mean, I have to redo it to count, but that’s in the cards and then some (sub 20 will be mine by Fall, gosh dern it!)
Which brings me to my upcoming 5K. To get 80%, I need 20:38, which looks doable (if the temps are good). If not this race, I’ll get another chance 2 weeks later. So there you have it: a race goal, thanks to the goodness of Age-Grading.
*It should be noted that in my version of the book, Glover’s tables are outdated, which might have been fixed in a newer edition. There are two sets of age-graded numbers floating around the interwebs: 1994 and 2006 factors. The latter is most current and happily, more generous, so if you see conflicting numbers between online age-grading calculators, the slower one is using the older, outdated world records.
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When you are semi elite, will you still talk to us ordinary mortals?
Of course, I’ll need to hire maids and butlers to put my running shoes on, right? ;-)
Wow, semi-elite and HOT!!
No YOU, Walter, are hotness personified.
You make me blush!! LOL!!
Thanks for the AG% explanation. (I’m behind you a bit at 76%).
How does it work if a 54yo woman runs the 10K faster than any 53yo ever did?
Thanks,
- rovatii
Lol Rovatti, you’re always trying to be a trouble-maker with your questions.
I’m sure masters world records aren’t all lined up consecutively by age so it’s moot.
We’re hitting the same %-ages. My times are at 80-82 (except for marathon).
Cool-o! Joe from the Podcast, is also squarely in the 80s. Nice company to be in (though I have some catching up to do).
Actually Flo you don’t have to hire them. They’re paid for by the entry fees of mere mortals. Of course you’re only as good as your last race. I miss them so much.
Lol Joe.
Thanks for the explanation of age-grading. You my dear are going to rock your 5K!
Thanks Christi. Not quite in rocking mode yet (that would be hunting for a PR) but I’ll jiggle it a little.
way cool about the podcast! and i try to stay away from age-grading just because i like to think i’m really fast but when you plug into the calculators i am told that i really am not haha. good luck in the 5k! can’t wait to see how you beast it
You ARE fast! But yeah, I’d stay away too until it becomes relevant and you have decades ahead of you first. Us old folks have to find entertainment value where we can get it.
I’m curious as to whether, for people who begin running at an early age, their age graded percentages track pretty consistently over life or if there is a big divergence in terms of “aging well” versus not. I haven’t read that Glover book in its entirety, but his weight tables annoy me, because they recommended a BMI of 18.9 for a 5’10″ woman versus 20.1 for a 5’4″ woman. Who you calling fat, Bob?
Good question. I read an article recently on Running Competitor that suggested us late-starters get a leg up since we have less miles on our legs. As for Bob and the weight, at least he gives an alternate using a range of weights that isn’t so freakin’ skinny as some other tables I’ve seen. Btw, I have a hand-held BMI thingy which tells me I’m 24.5% (and I’m 5’4″). Whatever.
Whoa. I’m regional class! Unfortunately, here in the NYC area, there are lots of other regional class runners.
It is fun to see how my AG got bumped up about a percentage point the day after my birthday.
I want to get up to the 80% range by year’s end. It’s something to shoot for anyway.
You’ll be out of regional class very soon, I’m sure. Tackling all the different race distances as often as you have been lately has got to be putting some serious speed in those legs of yours. Won’t be long at all.
Hmmm, I have that book, but never noticed that section about levels. I will have to reread for sure. I’ve always known you were fast, Flo. Now HERE’S your proof! Side note- I listened to my FIRST EVER podcast yesterday. Haha, good stuff. Kind of like a book on tape, just way better.
LA, the tables are at the very start of the book. And girl, you’re too kind, YOU are fast, I wanna be like Rebecca when I grow up. :-) Lol on the podcast.
Very informative post. Here’s my summary – “My name is Flo I’m am pretty f-in’ fast compared to people my age and I am going to be even faster in the very near future…so get the hell out of my way.”
Seriously though, great job and I am looking forward to seeing how far above 80 you’ll go.
Lol Paul. Love you, boy.
Age-grading is good. So is a sub-20 5k.
I like the descriptions, but where’s mine? Over 50% = Street Class (one of the best runners in one’s street).