M58 -- 5'11" 164 lbs
Open PRs (2083) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) --17:10 5K, 2:56:03 marathon
Last year (2017) -- 18:58, 3:07:23 marathon
This year (2018) -- 5:37.8 mile, 19:17 5K
Goal -- Defend M55-59 title in 15K (August)
Training -- 9-day cycle with Long Run, VO2max and LT workouts
June 11-17, 2018
Off
LR -- 16.6 miles @ 7:52/mi
Easy - 7.2 miles @ 8:02/mi w/5x100m strides
Easy - 10.0 miles @ 7:57/mi
LT -- 2-mi warmup; 3 x 2 miles w/2-min recoveries (6:28-6:32) (6:31-6:32) (6:43-6:44); 1-mi cooldown
Easy - 7.7 miles @ 8:58/mi
Easy - 4.0 miles @ 7:20/mi
WEEK TOTAL: 55.3 MILES
Before Friday's 3 x 2-mile workout, I made the mistake of checking my times from the same workout last summer. So, instead of running by feel, I tried to hit those same paces. The result was a total crash for the last repeat. Still, I suppose it's an improvement from a month ago:
This week --
(6:28-6:32) (6:31-6:32) (6:43-6:44)
A year ago --
(6:40-6:32) (6:34-6:33) (6:36-6:25)
A month ago --
(6:54-6:41) (6:44-6:37) (6:41-6:27)
Looking back on last summer's logs, I also note that although injuries limitied my running to only four days a week, I was still totalling more than 50 miles.
PLUS, I was biking another 60 miles -- usually 20 as hard as possible on each of the other three days. I counted those as easy days; they were all-out efforts, but recovery was almost instantaneous.
I was also including a secondary long run (12-15 miles) every nine days that approached marathon pace. Maybe, overall, last year's injuries actually resulted in a better method of training? Maybe, especially as an older runner, the three biking-only days allowed better recovery and, thus, harder efforts the other four days?