Good Morning,
My first of two Senior Games races are next Saturday followed by another in two weeks. The track portion is first where I have entered the 1500m, 400m, 800m and 200m. The road portion follows where I am entered in the 5,000m.
I feel I have come along way in the past several months, but I know there are gaps in the fitness. General fitness and speed are not bad, the anaerobic lactate system is underdeveloped. I have struggled in this area during training and believe it will be apparent when I post my results next week.
On the bright side, six months ago I was skeptical that I would be anywhere close to where I am today. Also, incorporating the suggestions from our group has boosted my fitness a notch. Challenge yourself with some balance and moderation would be the message I interpreted.
Anyway, my week was somewhat of a taper, however I did some running six days in a row, which I haven't done in five years. That was a first for the 65 year old version of me. My week...
Monday: 4 mile trail run and walk easy
Tuesday: 3 way lunge; 3 miles easy; 16 x 100m shakedown, 2 easy, 2 good
Wednesday: 2 miles easy, sprint drills; 100m @ repetition pace; 3 x 1,000m tempo @ 4:32, 4:33, 4:32 / 2:00 rest; 800m easy; 5 x 200m repetition pace @ 45, 45, 45, 44, 45 / 200m easy; mile easy
Thursday: 2 miles @ 100m easy, 100m walk
Friday: 2 miles easy; 3 way lunge; 16 x 100m shakedown, 2 easy, 2 good
Saturday: 2 miles easy; sprint drills; 100m @ repetition pace; 2 x 600m interval pace @ 2:33, 2:32 / 400m walk; 2 x 400m repetition pace @ 1:35, 1:36 / 300m walk; 2 x 300m repetition pace @ 1:10, 1:05 / 250m walk; 2 x 200 m fast pace @ 38, 37 / 200m walk; I was so tired after the last 200m I called it a day; legs have not gone that fast in awhile.....
Best to all...
Igy