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Week 199
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Greetings 50+ers! Glad to see another good cross-section of training last week. Also glad to feel like I’m almost back into full-swing training, myself. I managed 30+ miles on 5 days, with a few good efforts, so that’s three weeks of 30+…moving towards 40...hopefully by May I’ll be on a steady diet of 40+ weeks. This week’s log reads as such:
Sun: 5.3 (w/3x~1k hard)
Mon: off
Tues: 8.0 miles w/5xhill repeats (~1/4-mi long, 75ft elev, 6:30-6:40 pace climb)
Wed: 5.0 miles easy (8:02 pace)
Thur: off (complicated)
Fri: 5.2 w/2.7@6:42 pace
Sat: 7.0 mild progression for 1st 6 (7:40 -> 6:50)
Sunday’s three hard “1k’s” were on the road, so they weren’t true 1k’s, but were close (.63,.67,.63 miles) with .62-mile jogs in between each; the paces (min/mile) were (5:50, 6:07, 6:07). Went out a little too hard on the first one and throttled back the start of the next two; I was pretty wiped by the last one. Tuesday, I finally did some hill repeats. Went to my favorite hill loop and completed 5 climbs, I had my doubts I could do the fifth one, but they timed to within a second or two of each other. My buddy was commenting that all my hard-effort runs were in the 2-mile range; so I tried to up that a bit on Friday. Petered out at the 2.7-mile mark (and also the base of a decent climb). Saturday’s run was loose, and the progression wasn’t really deliberate….just running by feel; jogged easy on the 7th mile.
So that’s my week. I’ve shed a couple pounds, so I’m now at 168, but still a ways to go: Progress, not perfection.
I guess that you may have noticed that the National Masters News has been archived online:
http://www.mastershistory.org/NMN/nmn.html
I don’t have any Alter-G help for coach Keith (nice week, by the way); seems like a broader question than the limited cross-section of responses you’d get from this group. Not sure what fraction has ever used one.
That’s it for me. Hope you are all well, and as always, I look forward to your reports.
All the Best!
Oh, and yes, I will be rooting for UW over UK even though we\'ve lived here for over 20 years now and this is an historic run. But allegiance to Alma Mater always trumps.