Good morning and Happy Father’s Day. Unfortunately Covid 19 cases are up 100% in two weeks in Idaho. I have remained cautious in my behavior, but others have returned to simpler times too soon. Wednesday and Thursday were an exercise bust as I prepared for a routine colonoscopy. Screening was clean, and another step toward (hopefully) getting my chemo port removed. Still logged 22.5 Igy miles in fours days.
I am transitioning to my 70 year old campaign where I will have three hard sessions a week, 1-2 core/weight days, with easy days of walking and swimming. I am dropping the bike, and any other running days. The spin bike although convenient irritates my prostate and previously radiated body parts. The format will follow “The Run Less, Run Faster“ or FIRST plan of 1) repetitions and intervals, 2) short tempo, and 3) long tempo. The key will be moderating the easy days so I have enough legs for the harder sessions. Also, not pushing so hard on the key workouts I am dead for the next key session. It will take me a couple of months until I can build-up enough strength for the long tempo sessions. I was there in March before the pandemic. This week:
Monday: AM- 2 miles easy; 6 x 200m good speed / 100m easy; 400m easy; 6 x 250m good swing / 150m easy; 400m easy; 6 x 200m good speed / 100m easy; mile easy; PM- 2 mile walk
Tuesday: weights; core; 1,500 yards swimming
Wednesday: Off
Thursday: Off
Friday: 3 mile walk
Saturday: 2 miles easy; 4 x 100m repetition @ 27, 26, 25, 24 / 20m walk; 200m easy; mile tempo @ 9:07 / 400m easy; 800m tempo @ 4:25 / 400m easy; 4 x 200m repetition @ 52, 50, 48, 47 / 200m easy; mile easy
Have a good week.
Igy