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|Subject: ||RE: 50+ Masters Training and Racing Open Forum|
Kevin Paulk wrote:
Hit a massive stiff-legged wall this week which simply stated that my body is really pissed off at my mind. Turns out I've been running ay too hard and much way too soon. Sound familiar? So I took a super low and slow day followed by another and felt way way better on the 3rd recovery day.
Oh and I got a 60min deep muscle therapy session in for the first time in many moons. Still feeling less stiff still this am.
Bottom Line is what we all know already... we cannot do the same volume and intensity we could at age 45-40-35 and so on.
Rich... YOU are the benchmark of this 50+ mantra - am I right?
KP, youíve set some pretty high benchmarks yourself. I do recall running FAR behind you in a July 4th 5K race a few years ago where you ran 16:40.
Sat = 5 miles with a 5K track tempo at 6:53 pace sandwiched between a mile warm-up and a mile warm down.
Sun = 3.7 miles mountain run.
Mon = 5K at 7:22 pace in cold/windy conditions
Tue = 5K at 7:34 pace in cold/windy conditions
Wed = 5K at 7:05 pace
Total miles = 18 and Ave pace for 12.4 timed miles = 7:15.
This is the first week in 9 that I did not knock significant time off the average pace. Actually I ran exactly one second slower on the timed runs than last week. I just could not get it in gear Mon and Tue in the cold wind. But the Sat track tempo was my fastest at the same effort as before and the Wed tempo was the fastest weekday push. Again, the focus here is to apply the same effort week in and week out, gently pressing the comfort zone downward. Iím chomping at the bit to hit it hard with quarters and mile reps but Iíve not been free of injury long enough yet. Hatís off to Jack Farrellís steady state theoryÖ.even though Iím using a unique version tweaked for my chronologically challenged body.
As lucKY2b notes, we are each unique in our training. Last year I was desperate to get to 70 miles per week and I paid the price. Iím lucky to be running at all after the cascade of injuries.
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