Great to see so much conversation last week! I was tempted to pipe in, but it was going along well, and I really don't have a lot to offer those that are running 1/2-marathon or marathon races. I've only ever run two of each, and one was as a 19 yo. Even so, Scott, I had crafted a long response, only to not send it. My gist was pretty simple: 1) I think your program should work pretty well. The main thing is not to alter too much what's worked for you in the past, because getting to the starting line healthy is more important than any specific training (other than some general guidelines) you might do, 2) at 53, I've no clue how I'll respond to training in a decade, and I've talked with plenty of 60+ guys who say that they do better with more mileage on fewer days, so this jives with your approach, and 3) if it were me, I'd probably mix it up a little more, throw in some hills and fartlek, and cut down on the number of really long runs, maybe go to a 10-day rotation. I don't feel that weekly long runs of >15 miles are necessary...I think once every 10-days is more than enough (certainly a debatable point). But again, this is just my preference; your program seems fine. Best of luck, and I look forward to hearing how it develops.
Alf, I think that is a remarkable start given where you've started and what you've done so far. I concur that the 2.5% grade counts for about 30-40s per mile; add a little speed work (carefully!!) and you'll be flying. Maybe try another time trial running the course in reverse, see how that feels. :-)
On to my weekly demarcation: I love it when I don't feel like I'm forcing the thread forward!
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Week 68
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It was good week for me with a few harder efforts, nothing too noteworthy, but I was happy with how it all went. Managed 48+ miles on 7 days; my weekly log looks as such:
Sun: 7 w/2@5:51 pace
Mon: 4.6 easy
Tues: 5.3 easy
Wed: 7.1 w/intervals 4(5:23) ,3(3:58) ,2(2:35),1(1:13) cut-down laps, 1(~1:50) rec between
(remember 4lap=1500m on this weird track, so add about 4.5-5s per lap to compare to standard 400m track)
Thur: 4.8 easy
Fri: 7.2 w/4 on grass
Sat: 12.4 mostly easy (8+ pace), but included a 3-mile surge in the middle @6:21 pace.
This is the sixth week in a row of over 45 miles, which is good for me. All the harder efforts felt controlled, not forced, so I'm finally feeling like I'm headed back in the right direction after floundering all summer. I'm sure the cooler weather has something to do with that. I was particularly happy with Wednesday's interval work-out, which was significantly faster than the same set I'd done back in the beginning of June, even the rest interval was shorter, and I felt less "spent" afterward.
I've incoporated the hip exercise that Alan B suggested, and I can definitely feel it right where I've been experiencing the tightness and discomfort; it'll take time before I can know whether it is the missing ingredient...but I'm hopeful. So thanks, Alan, for that one.
Ken, even your "less intense" week would still bury me. Nice stuff.
OK. That's more than enough rambling for one post. Hope everyone is in a good place. Good luck to those that might be venturing off to Syracuse for the Masters 5k Championships next weekend. I'm expecting there to be some pretty solid results (the men's 55-59, in particular, looks tough as nails!)
Cheers!