Greetings, friends!
Last week I expressed some concern over a few aches and pains, but reduced intensity, two rest days, ice and ibuprofen have kept all the little niggles adequately in check.
I was happy with Monday's LT workout, as it was right on my estimated threshold pace, and felt correct, too. I increased my long run to 18 miles, and did a few hill repeats today as my VO2max workout. My nine-day cycle puts my "secondary long run" on this coming Tuesday.
March 6-12, 2017:
LT: 1.5 mile warmup; 4.0 miles @ 6:40/mi; 1.9 mile cooldown
Easy: 4.5 miles @ 8:38/mi
Off
LR: 18.0 miles @ 7:58/mi (even pace)
Easy: 5.0 miles @ 8:37/mi
Off
VO2max: 2 mile warmup; 6 x 2:40 hill w/4:20 jog recoveries; 1.5 mile cooldown
Goal Pace
5K: 6:13/mi
Half Marathon: 6:50/mi
Marathon: 7:26/mi
Most Recent Pace
5K: 6:26/mi (Feb 2017)
10 Mile: 6:45/mi (Feb 2017)
Marathon: 7:51/mi (Oct 2016)
I have decided upon a 5K in early April as a fitness test. It's a flat, certified course. We're fortunate that most races in my area are run on USATF-certified courses. Reading through old posts on this thread, I am amazed at how many race reports include estimates of how long or short the various races were. How is that acceptable for road races?
April 30 is my target half-marathon. I have only raced that distance twice previously. The last time was at age 43. In that race, I started cautiously, with the first two miles at 6:32, 6:30 ... then averaged 6:08 through 10 miles. At which point I had to stop for a nature break, slowing me to a 1:22:47 finish. I truly hope to avoid that this time. In my recent 10-mile race, I had no such troubles, so that's a good sign.
I do think starting starting conservatively is a good idea. This year I am looking to average 6:50 per mile, so a first mile of 7:00 or 7:05 seems appropriate. Thirteen miles is long enough to afford the luxury of easing into the pace.
Happy trails.
-Allen