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|Subject: ||RE: 50+ Masters Training and Racing Open Forum|
Mon = 5K @ 7:23 pace
Tue = 5K 6X 1 min accelerations/2 min jog
Wed = 5K @ 7:20 pace
Thr = rest
Fri = rest
Sat = 5, 6:00 mile on cinders, 4 quarters averaging 1:38.25
Sun = 3.7, Mountain
Total Miles = ~18
Weight = 137
I feel your pain in quest of a track, lucKY. There is no substitute for a track.
For Sat I decided to return to the cinder track for the challenge of breaking 6 min there and the fact that itís mostly abandoned. One month ago 6:28 was as fast as I could muster on these lumpy cinders. Increasing the difficulty is the fact that you can't run in lane one since it is overgrown and the cinders have packed up against the concrete rail. Also, having been built in 1929 it is an Imperial track. 4 laps is a mile, not 1600 meters. I swear Iím thinking of getting a tiller out there to fix lane one. I was happy to shave 28 seconds off. Thatís a very good sign.
My calves had been sore all week from the previous weekís race and I tweaked my left one a bit in the mile. I eased up on the quarters to not create more of a problem. As odd as it sounds itís nice to have this kind of what I would call a ďnormalĒ irritation from training fast. In the past crunchy knees and the pes anserine bursitis felt like my leg was ripping apart. Iíll take a strained calf any old day.
Today, Sunday, is always my favorite day of running. I live at 900 feet (275 meters) elevation in a valley in which all the foliage is in full bloom and leafing out. In just 30 minutes I can drive up to 3800 feet (1188 meters) where not a single leaf is out; just beautifulÖ.and pollen-free. I run on rolling gravel and dirt roads with one big hill that tops out right at 4000 feet (1200 meters). My calf pain completely evaporated today on the mountain.
Also, a continued big thank-you to Nolan Shaheed in that Iím stealing elements of his diet. I feel super, light on my feet, and I feel like Iím just getting rolling with some good training. Oh, and he set YET ANOTHER record going 16:56 in a 5K yesterday. Awesome!
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