LucKY -- Good to see your mojo returning. You logged a few more miles than I did, ha!
RE: Running surfaces. Intuitively, uneven trails would seem to be help overall strength and agility, but twisting an ankle or falling is riskier with age. I usually run on unpaved road shoulders. This week I was on the canal path -- soft crushed stone, groomed, safe.
Finally back to a 3-run week! I'm looking to maintain 5-5-10 or 5-5-5 through the winter. And, I hope, deal with the holiday weight gain.
M61, 5'11", 176 lbs
NOV 29 - DEC 5, 2020
Sun- Off
Mon- Off
Tues- 5 miles @ 9:08/mi
Wed- Off
Thur- 4 miles @ moderate effort
Fri- Off
Sat- 10 miles (2.5mi segments @ 8:53, 8:48, 8:40, 8:18 pace)
TOTAL - 19.0 MILES
With the idea of running one more marathon despite chronic knee issues, I'm revisiting my 2017 marathon prep. I reached my goal of sub-8:00/mi pace, off very low mileage, by including a weekly long run starting eight weeks before the marathon.
After establishing a 12-week "base" of 13 miles per week, here are the 16 weeks leading up to the marathon (20 mpw avg, never running on consecutive days). Weekly totals, with "long run" details:
21
12
20
15
21
15 -- (15 @ 8.44/mi -- only run)
4
11
33 -- (18 @ 8:18/mi)
31 -- (20 @ 8:18/mi)
28 -- (15 @ 7:42/mi)
33 -- (23 @ 8:48/mi)
42 -- (20 @ 7:52/mi)
26 -- (15 @ 7:30/mi)
18
4, plus Marathon @ 7:51/mi
It was during those last few weeks that I first started posting here. I recall getting some snickers for my longs runs being such a huge proportion of my total mileage. But there was method to my madness, ha!
The big question, though: Being older and with knee issues, will I be able to ramp up the mileage for two months? Ibuprofen?
Have a great week. Be safe. Be well.