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Week 219
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Greetings, 50+ers! Hard to believe it is mid-August already! With the summer almost over, I've hardly raced a lick. Managed only 4 days of running, but I logged 35 miles; it reads as such:
Sun: 5.0 easy (7:56 avg pace)
Mon: off
Tue: 6.1 w/4x1000 (352,351,352,355) + 3x400 (84,82,82)
Wed: off
Thur: 9.7 w/2.5@6:38 pace + 1@6:24
Fri: off
Sat: 14.2 (7:50 avg pace)
Probably not the ideal way to structure the week, but my legs feel pretty good all things considered and the mileage and effort were there. Tuesday's track workout was better than the 5x1000 that we did a month ago. Same 1-lap jog recovery (~2:10-2:15) between the 1000's, and full recovery between the 400's (200 walk, 200 jog). Thursday didn't go as planned; we'd meant to do a 1/2-hour tempo (@6:50-6:55 pace), starting on a long mild downhill to get a good pace going. Unfortunately, we didn't slow down any once we hit the flat, and burned out at 2.5 miles. We ran another hard mile after recovering for a bit, then slogged 3 miles back to where we started. The midday Sun was no help as I was feeling pretty faint and overheated by the end. Saturday's long, hilly run was mostly steady effort around an 7:50 to 8-minute pace, but one of my running buddies threw in a 1.5-mile surge (~6:30 pace) at the 9-mile mark.
Thanks for your report from Lyon, KP! Sorry that your injuries kept you from running the final in the 1500, but you did a nice bit of running to make it that point. Kudos!
And sorry to hear about the bone spur and tendonosis, Paul061. Hope that the PT does the trick!
I have to concur with Muddy Girl; I'd never found core exercises to get any easier with time. Still wanting to get back to doing this stuff, just nervous about reinjuring myself. On that note, it's been 2-years now since I suffered a tear in the groin region. PT's had told me that this was the time-scale by which I would either adapt or need to move to more drastic measures. I feel like I've pretty much recalibrated my running to where this is no longer causing me discomfort, but I've also definitely lost a step in the process. I have no plans at this point to take more drastic measures.
OK. That's my report for the week. No rest for the weary as Fall Semester starts tomorrow! Yeesh! Hope you are training/racing/rehabbing well; as always, looking forward to your reports!
All the Best!