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Week 225
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Howdy, 50+ers! A lot of good stuff last week. Glad to see so many positive efforts put forth. Keep it up! And yes, "Amen!", KP! And in that vein, I'm disappointed that Anselm LeBourne didn't get the nod for consideration as IAAF WMA Runner of the Year. He's certainly well deserving. As for me, I made it 35 miles on 6 days this week; here's the log:
Sun: 5 w/1.6 hard
Mon: 4.2 easy (7:55 pace)
Tue: 5.6 w/2x2000+1x1000 (1 lap jog recovery between)
Wed: 5.0 easy (7:41 pace)
Thur: off
Fri: 5.2 w/2.3 hard
Sat: 10.0 w/last 2 fairly hard (overall 7:23 avg. pace)
Put in some decent pace on 4 out of the 6 days this week. The "hard" parts on Sun and Fri were in the 6:10-6:20 range. Sunday's was meant to go 2-miles, but I ran out of gas after going 6:10 (too hard) for the 1st mile (the last .6 was at 6:18 pace according to my Garmin). While on Friday, the 2.3 hard was actually done as 1.3 (6:20 pace), rest 30s, 1.0 (6:14). Tuesday's track workout was meant to be 3x2000, with the 1st 1600 steady hard (between 10K and HM pace) and the last 400 hard (1500 pace). I ran them too hard, and bonked during the third one (times: 6:24+84, 6:25+85, 3:59). Saturday was meant to be easy, but I guess the cooler weather inspired me to push the last 2 miles (6:35 pace) to bring the average down to the moderate range.
This isn't optimal training, but throwing in a couple of hard miles into my runs and not really doing a full tempo, is working for me right now. My legs don't feel at all beat up after this week despite having a higher percentage of pace compared to other weeks. I would like to get to where I'm getting some mile+ sections into the sub-6 range, then I might start extending them out a bit. Maybe by next spring I'll actually get somewhere. Any comments/suggestions/criticisms welcome.
Good luck to any toeing the line at the USATF Masters 5k Road Championships next weekend (racerdb, in particular). Hope that the weather is ideal for some record running!
SCGal, I hope that you made the right decision for yourself. I didn't want to push you one way or the other, as I don't really know what the risks might be. I can see both sides...but Club XC Nat's sure is tempting.
And welcome UKathleticscoach, I echo Rtype's remarks. I hope that you fully recover from whatever got you down for so long. I look forward to reading about your progress.
OK, that's about it for me; look forward to reading about your week.
All the Best!