Memorial Day has a special meaning for our family. My father-in-law was a bombardier in B-24, flying over 40 missions before being shot down over Vienna in 1944. He spent a year in a German prison camp as he would say “courtesy of Herr Hitler.”
I continue to make strides and the progress is finally visible. Monday was my longest track session at 9 totals miles; Wednesday and Saturday sessions showed growing strength. For the week I logged the most volume post treatment. I plan to compete in some upcoming events and perhaps join Charlie at the Portland Masters Track Classic June 22nd. I still have much work to do, it is about time I challenge myself, but knowing the results will be humbling. My week:
Monday: AM- 2 miles easy; 4 x 400m repetition pace @ 1:56, 1:52, 1:49, 1:50 / 200m easy; 400m easy/walk; 4 x 800m interval pace @ 4:09, 4:03, 3:57, 3:50 / 400m easy; 400m easy/walk; 4 x 400m repetition pace @ 1:50, 1:50, 1:50, 1:48 / 200m easy; mile easy/walk; PM- 3 mile walk
Tuesday: AM- 45:00 spin bike; core; 3 sets, 10 reps weights; PM- 1,000 yard swim
Wednesday: AM- 2 miles easy; 6 x 800m critical velocity pace @ 4:13, 4:14, 4:15, 4:09, 4:07, 4:02 / 1:00 rest; mile easy; PM- 3 mile walk
Thursday: same as Tuesday
Friday: AM- 2 mile walk; PM- 2.5 mile walk
Saturday: 2 miles easy; 4 x 100m repetition pace @23-25 / 20m walk; 200m walk; 2,400m tempo pace @ 12:23 (4:15, 4:08, 4:00); 800m easy/walk; 800m interval pace @ 3:38 (1:53, 1:45); 400m walk
Sunday: Off
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