L2B sorry your knee flared up . You have had a tough run yet here ya are which says alot of your GRIT way more than me.
Morgan McDonald smart tough fast , tough for Fishers stock just took a nose dive
Played it safe this week after going back to back on the track
Feel pretty good signed up for the 5000 June 22nd at Mt.Hood CC Portland Masters Track
Adjusted Goal to sub 19 , Goal was 18:39 but I might get CRAZY and go for it.
That will be that for this buildup except for two 1 mile races over the summer
Recap of my 5000 buildup
Base:
Easy running for 9 months. Building from 30 minutes a day to 50 minutes a day.
Also walked, biked and rowed easy for additional 90 minutes a day.
Speed :
Feb 18 Mile TT 5:52.55 South Eugene nice day ran hard
March 9th Race 5k 19:42
May Start of Rampup for a track 5000----->June 22nd
May 1 LT 20 minutes
May 4 1 mile neuro muscular 1600 pace 14 x 100 21/20 with 100 jog plus 200 in 40 felt relaxed
May 7 LT cruise intervals R 5 minute jogs 2.75 miles 5:15(.75) ,6:56 mile,6:44 mile HR after last one was 168
May 11 6x800 with 400 at 7:30 pace 3:09,3:08,3:08,3:12(oops on first 400 1:37)3:08,2:59 = 18:45/4800
May 15 LT 2 miles 1:42,1:37,1:34,1:37,1:33,1:37 = 12:40 HR 162 felt pretty easy easy breathing
May 18 Goal Pace 4x800 R 400 at 1:45 3:00,3:00,3:00,3:00 = 19:00/4800intervals note also short rest