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Week 167
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Greetings 50+ers. Not a lot to report this week. It was a nice, solid week of running; nothing spectacular, but probably the most “workout” I’ve done in over a year. Total of 42 miles on 6 days of running. Log reads as such:
Sun: 5 easy
Mon: off
Tue: 6.5 w/2x1mile(6:07 each, ¾-mile slower pace between).
Wed: 6.2 w/12x400 (1/2 lap recovery, 70-71s) Reps started @~89.5s and finished @~86.0s.
Thur: 4.1 very easy
Fri: 5.0 easy
Sat: 15.2 w/3.8@6:41 pace and 3.4@6:32 pace. (a little sore for the rest of the day)
Tuesday, I just wanted to try a few harder miles to see how my abdomen would respond…it went fine. But after Wednesday’s track workout I was a little sore; the dead legs made Thursday’s run very tepid. Another easy day on Friday left my legs refreshed, and I was ready to add a couple of tempo sets into Saturday’s long run--basically ran it hard (3.8), easy (3.4), hard (3.4) easy (4.6). (Note: that first 3.8 section has a couple of nasty hills on it. According to my run logger, Saturday’s run included 1100 ft of elevation gains and losses.) Was pretty sore the rest of Saturday, with a couple of tight muscles in the groin area. Have been using a lot of foam roller the past 24 hours and am still experiencing some discomfort this morning. May or may not engage in our usual Sunday evening group run; we’ll see how the day unfolds.
Nice racing, AK-56! I would love to get back under 37! Probably not in the cards anytime soon, if ever. I recognize that I’m back to running with a very weak core---barring surgery, not really sure what I can do about that. Regardless, it’s really great to be out and running some hard/some easy…taking it one week at a time. You may not have noticed, but I’ve been sort of experimenting with harder week/easier week for the past couple of months, so this next week will be easier.
A couple of upcoming events:
-Masters Mile Championships in Flint, MI. Any notables?
-I have a friend flying out to particpate in the Hood-to-Coast relay this coming weekend, she's joining some local team out there; I believe that Muddy Girl is running it, too. Good luck to them; here's to having a great experience!
Quote for this week: "Know your limits and stay within them. Do what you think you can cope with." -Arthur Lydiard
Hope you all are doing well---be it training, racing, or rehabbing.
Cheers!