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RE: Road Racing and Training Thread. Week Ending May 13 2018
M58 -- 5'11" 166 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) -- 17:10 5K, 2:56:03 marathon
Most recent (2017) -- 18:58 5K, 3:07:23 marathon
Goal -- Defend M55-59 title in 15K (August)
Training -- Week 5 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression
May 7 - 13, 2018
Easy - 8.2 miles @ 7:57/mi
Easy - 5.0 miles @ 8:33/mi w/6x100m strides
VO2 -- 2-mi warmup; 6 x 1/2-mile w/2:30 jog recoveries @ 3:07, 3:05, 3:02, 3:02, 3:00, 2:56; 2-mi cooldown
Easy - 7.0 miles @ 8:45/mi
LR -- 18.0 miles @ 8:47/mi
Easy - 10.0 miles @ 7:48/mi
WEEK TOTAL: 55.7 MILES
I felt sluggish and beat-up all week. I was hoping for sub-3s for Wednesday's half-mile repeats, but it took a long while to get in the groove. I hit the wall hard on Friday's long run, crawling the last few miles at 10-minute pace.
On a high note, however, the 55-plus miles was the second highest weekly total in probably 14 years. I am taking today off, coasting into a planned step-back week that will include a mini taper before a Saturday 5K.
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