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Week 313
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Greetings, 50+er's! So far so good for June; now on a 12-day mini-streak (though yesterday was sub-par), and managed 34 miles over this past week:
Sun: 7.2 w/Easy 5@8:07/mi + form drills
Mon: 4.0 Easy (8:00/mi) humid!
Tue: 5.1 Intervals (8x400,200 jog rec.)97,98,96,93,92,90,93,98
Wed: 4.2 Easy (7:56/mi)
Thu: 7.3 Easy (8:14/mi) my "long" run
Fri: 4.2 Easy (8:10/mi) mostly trail
Sat: 2.0 Hard (6:43/mi avg moving pace) brief breaks @1&1.5
Back to doing form drills on Sundays. We follow the Magill protocol: Drill, jog, stride, walk (all@40m). We do skip, high skip, bound, carioca, march, fast shuffle, butt kick, high knees (2x each, except 1x shuffle,) then we do our 5-mile easy run. Intervals were supposed to be 12, but I ran out of gas at 8. I tried to take a little pace out to complete, but the 200 jog recovery (about 60-65s) just isn't quite enough recovery time for me at this point. Still having difficulty with pacing on the intervals. Everything else was easy runs, except on Saturday, where after the yard-work, the hot afternoon, and watching NCAA's, I got caught reaching the end of the day without a run, so I got out the door only at twilight and raced around the hood a couple times just to get something in. Started easy and accelerated until I was gassed at 1-mile (last 0.3 under 6:00/mi pace), took about 1-minute break and started accelerating again until I was gassed at 1.5 mi (again last 0.3 was about 6:00/mi), rested about 40s, and finished pretty hard (6:20/mi) for the remaining 0.5mi. It was preceded by a 2+ mile evening walk with my wife.
So I'll call it a good week. Who knows, I may actually hit 40-miles pretty soon. Today will be a repeat of last Sunday, and we'll go from there. I'm also getting in the habit of doing 10 deep yoga squats each night before I go to bed. We'll see if that helps my hip at all. So far, so good.
-Thanks for the race recap, Mike L. Props to you and your wife!
-Welcome Cavorty and "54 year old new to LetsRun"; both of you seem to be getting some very solid workouts in.
-Over50, I need more discipline and incorporate more LMLS warmup.
-Some interesting results being reported on masterstrack.com, Whiteman's (M45) 4:07 road mile, in particular.
OK, that's it for me. How's life in your neck of the woods? Any more racing to report?
All the Best!