Good morning and happy Easter, fellow 50-and-overs:
Just one workout and one long run this past week as I began a three-week taper for the upcoming half marathon. I scheduled two recovery days before Wednesday's 4 x 1-mile workout, and was happy with the result. The "4 x 1 mile" is from the old (1999) Pfitzinger plans; he listed it as a VO2max workout, but prescribed 8K race pace.
This coming week, I will devote one day to LT pace-work. Ideally, that would be a 6-mile tempo run (the Pfitzinger plan actually calls for a 10K race), but I may substitute 3 x 2 miles. Unless I am racing, maintaining LT pace for more than a couple miles non-stop seems impossible.
APRIL 10-16, 2017:
Easy: Bike 23.8 miles @ 18.8 mph
Easy: 5.8 miles @ 9:08/mi
VO2max: 1.6-mi warmup; 4 x 1 mile w/4min recoveries @ 6:19, 6:15, 6:12, 6:07; 1.6-mi cooldown
Easy: 7.0 miles @ 8:43/mi
LR: 17.9 miles @ 7:39/mi (final 7mi @ 7:09/mi)
Easy: Bike 13.9 miles @ 19.8 mph
Easy: 7.0 miles @ 8:31/mi
WEEK TOTAL: 44.9 MILES
Goal Pace
5K: 6:06/mi
Half Marathon: 6:50/mi
Marathon: 7:26/mi
Most Recent Pace
5K: 6:06/mi (Apr 2017)
10 Mile: 6:45/mi C(Feb 2017)
Marathon: 7:51/mi (Oct 2016)
With a bit of disappointment I'll be watching the Boston Marathon coverage tomorrow. For more than a decade I had in mind to run it this year, to make it an "every 17-years" event (1983, 2000, 2017). I even scheduled and ran a BQ last fall (after not running a marathon since 2003).
But the BQ was a week too late to qualify for 2017!
In the old days, didn't we have the entire calendar year to qualify? Well, I suppose it takes the pressure off for 2034 ... and 2051 ...
Speedy recovery wishes for those on the mend. Speedy racing wishes for those on the run. And best wishes for those in Boston tomorrow.
-Allen