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Week 202
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Greetings 50+ers! Spring has fully sprung now in the Bluegrass, and the deluge of rain continues. I think that we're close to all-time monthly record (it'll rain all day today, which should put us over), and we're only just past the mid-month mark. Not weather related, but I was down a bit from last week (missed two days entirely), reaching only 31 miles on five days of running, but did my first actual full workout in a loooong time! The week's log reads as such:
Sun: off
Mon: off
Tue: 6.5 w/10x400 (87-88 range), 200 jog recovery (66-68s range)
Wed: 4.5 easy
Thur: 5.2 w/1@6:14
Fri: 5.0 easy
Sat: 10.0 mostly easy, finish last 3@~7:00 pace (grade adjusted)
Missed Sunday on account of I needed a break after 10 straight days of running; Monday was all about meetings and grading....just couldn't catch a break (teaching a 5-9 evening class and lab doesn't help either.) Finally ventured onto the track on Tuesday. Was hoping to do 10x400 in the 90-92 range, but I guess the couple of days off helped my legs, because 87/88s felt pretty good. One rep hit 86, followed by the penultimate that slipped to 89. The recovery 200-m jogs were about 65-66s, but slipped to 69s for the last three. Thursday, I accelerated through the first three miles (7:22,6:40,6:14) before letting up and running easier (7:45) for the remainder. Saturday's long run was meant to be easy, and was until the last three miles, where I increased the effort some. Adjusting for the %grade of the road, the last three averaged to 7:00/mi pace. I hadn't appreciated the GAP (Grade-Adjusted Pace) feature of Stava; I think I like it, but would welcome opinions.
A lot of great discussion on the thread last week! Thanks!
Props especially to Co-57 on an awesome HM @altitude.
I'm also stoked at the idea of racerdb going for the 5k 55-59 AR.....that would be awesome! Let it be a good counterpoint to this notion that all fast masters started late and have "fresh legs" (whatever that means). Kudos on your 70,000 lifetime miles....here's to many more!
OK, that's about it for me. I'll get a few runs in early this week, but plan on going easy towards the end with the 8-man, 80-mile River-to-River Relay coming up next weekend. I'll be position 1, which means my first two legs are on gravel (ugh!), but at least the first one is all downhill. It's a 6am start time and an hour's drive from the hotel, so we'll be heading to the start at about 4:30am! We'll see how that plays out....and just a heads up that I may be posting pretty late next Sunday.
That's what's happening in my neck of the woods; how are things in yours? Any races to report?
Cheers!