age 54, no 5k in past 2 years, Zionsville, Indiana.
Another decent week:
week of 9/24
Mon AM 2 mile warm-up, 4x100 strides, 2x200 in 30, 3x1k with full recovery in 2:54, 2:52, 2:50, 2x200m in 27.5, 1 mile cool-down. Felt fine.
PM PT1, lights stretching.
Tue AM 5+ mile run, down to 6:15, strong but sore from Monday.
PM PT2, stretching
Wed AM 5 mile progressive run on treadmill at 1% grade, last 2 miles in 5:41, 5:18, jog/walk 1 mile then 880+ at 75's I sped up to 12.5mph (72's) for about 1/2 'lap' when it felt really difficult so I stopped, felt like I was running uphill, got off treadmill and looked, sure enough the thing had gone up from 1% to probably 12.5% as well as increasing the speed to 12.5mph, it wouldn't reset either, took that as a sign to stop. Weights.
PM massage, PT3, light stretching
Thur AM 7 mile run, down to 5:48 last mile, felt ok.
PM PT1, stretching
Fri AM 2 mile warm-up, 6x100m strides down to sub 14 seconds, 2x(4x200m [200m jog/walk recovery, 9min between sets]) first set 29.3 average, second set 28.4 average, 1 mile cool-down. Felt fine, pace was controlled not flat out.
PM PT2.
Sat AM 4 miles on treadmill at 10:00/mile and 1% grade. PT3
Sun no runs, stretching.
I'll be traveling next weekend and may not post until Sunday evening or Monday am. A challenging week of training planned for me, it will be interesting to see how it turns out.
Health and fitness to all!
Ken