M58 -- 5'11" 164 lbs
Open PRs (1977-83) -- 4:45 mile, 16:04 5K, 34:04 10K, 2:40:30 marathon
Masters PRs (2003) -- 5:06 mile, 17:10 5K, 36:26 10K, 2:56:03 marathon
Last year (2017) -- 18:58 5K, 59:59 15K, 3:07:23 marathon
This year (2018) -- 5:37.8 mile, 19:17 5K
Goal -- Defend M55-59 title in 15K (August)
Training -- 9-day cycle with Long Run, VO2max and LT workouts
June 4-10, 2018
Easy - 5.0 miles @ 11:22/mi
LT -- 12.2 miles @ 7:53/mi w/ 4.0 miles @ threshold
Easy - 4.0 miles @ 9:46/mi w/ 3x50m strides
Easy - 3.0 miles @10:12/mi w/2x50m strides
VO2 -- 2.0-mi warmup; 1-mile race @ 5:37.8
Easy - 4.5 miles @ 8:27/mi
Off - (maybe easy run or bike later)
WEEK TOTAL: 31.7 MILES
Tuesday was a quality workout, with the 4-mile threshold portion run at perceived effort. I hit my sub-05:40 goal for Friday's one-mile track race. With the two taper days, the week's overall volume was low for the second week in a row. My focus now will be to ramp up the mileage while continuing with the 9-day training format with two workouts.
Next on the racing schedule is a 10K on July 4th (less than four weeks away). That will likely be the second match-up between me and the M55-59 competitor that bettered me Friday. He ran 38:49 at the 10K last year (6:15/mi). I am not even close to that level, but he's running a little slower this year, so we shall see!
The goal 15K race is four weeks after that. I am looking for 6:25/mi pace there.