Nice one KP. Do you have a 5 week plan?
RB welcome back hope to see you in Cheney . The 1500 is getting more interesting. Hopefully If you enter the 1500 more sub 5 guys will follow. But the deadline is near:
http://www.usatf.org/Events---Calendar/2018/USATF-Masters-Outdoor-Championships/Entry-Info.aspx
Date Individual Events Combined Events Relay
On-time deadline is 6/28/2018 at 11:59PM ET 1st event: $50
2nd event: $20
Each add’l: $18 $70 n/a
Late deadline is 7/5/18 at 11:59PM ET above fees, plus $50 per athlete n/a
Good week diary/log kinda long and hard to read
Next 4 weeks focus on Vo2 and buffering hydrogen ion;)s using the time trial pace 80
Week 7 June 17 3 runs for 35 minutes
June 17 15 to 20 minutes easy to semi hard in sand dunes did some hills worked up a sweat felt good
June 19 tuesday LT 10 minutes Vo2 5 minutes
warmup 90 minutes treadmill hills walking with a little jogging
workout 5 minutes at 6:31 R1 5 minutes at 6:07 R 1
goal was 4 minutes at 11.3(5:18 per mile) at 1:40 I felt sluggish so I changed the workout
5:18 1:40 R3 2:40 R3 1:20 HR 171 on all 3 last one felt easy go figure
1/4 1/2 1/4 with 3' recovery at goal race pace pretty easy workout
I still feel kind of sluggish on many of my workouts probably allergies
June 23 going to do a race type effort 1200 on track at South Eugene try for sub 4 even
200 44 300 58 R1 left hamstring attachment tightened 800 2:40 78 82 felt fine except for hamstring so I bagged last 400
R2 200 38.06 was going to finish with 400 but hs tightness got worse so done
hs still a bit sore and tight but on the mend
other bike 16 minutes tempo part of 90 minute standup bike ride
feeling really good except for the left hs
WAG 1500 5:0x feel good about 4:5x by July 28th
Last 4 weeks 6 workouts and a race maybe but not until July 12th 2 weeks out from goal race
the 6 workouts goals
1.Get to starting line
2.Maintain to slightly boost LT using CV pace intervals 2 x 5 minutes at 6 minutes per mile R1
3.Economy strength at 1500 pace sand dune hills short full R
4.Economy speed treadmill short hills until warmed up then one long interval at goal race pace but on hill converted
No Peak
I am not going to do the typical buffering stuff as my body is just not ready for this and I want to keep building for next year without a protracted recovery period. I am just going to keep chipping away at the rust cause there is some good metal underneath it all. Each layer exposes a weakness or old injury that I will deal with as part of the process of getting to my optimal level regardless of age and within reason chronice injury wise you can always have this goal being your best at what ever age or circumstance(s).
Onward!