OK, I'll start us off this week. Managed 40 miles on 7 days. Focused more on speed than quantity. Fartlek, pace and easy runs in the 4-7 mile range. Wednesday, did 12x200 in sets of 4 done progressively faster. Average for each set: 38s, 34.5s, 30.2s. There was full rest after the third set, but only 200m jog rest for the first two sets. Saturday and Today, ran some races on the track (first outdoor track races for me since I was 19). For all you in the mid-south US, it's been oppressively hot, and the track races were in the afternoon. Ran the 800m in 2:20.15 Saturday, and the 1500m in 4:40.72 on Sunday. Probably about what I expected I could do; I certainly could tell in the last 200m of each that I lack the proper speed training to finish these things off strong.
So topic for the week, since it's on my mind, is speed and strength. As we get older, I think those are areas that we need to pay more attention to. My understanding is that those are the things that go first. What sorts of specific trainings have you found work best for you in maintaining them.
Hope all have had a great week, and congrats to those that competed in Sacto.
Post 'em up!