I have decided to cut back to three days a week running through the end of March. I guess it is the next logical move for the aging runner. I believe that I have already long since passed any adaptive benefit I get from mileage. It just isn't there anymore.
So three days....
To begin with my training will constitute the following:
Long run. Easy pacing until the last 10-15 minutes at which time I will pick it up all the way in. Of course this is given that I feel okay. No pushing through tired or dead legs.
Easy run of 30-40 minutes followed some hill strides. Nothing long. Maybe 8-10 seconds. If I am running them at the college then I will jog home for 10 minutes afterward. If I am running them at Forbes I can do them at the very end.
Tempo day which will include a warmup and a warmdown. The tempo will be either a continuous run or segmented effort. So I might run the 2.7 mile loop at Forbes at 85-90% of max or break the run up into two segments with a tempo run up, 1-2 minute rest and then a tempo run back down.
There are two test efforts possibilities:
1. 5 x 1K at 5K date (two minute rest interval)
2. 3 mile 88-92% run
These are not to be done too often. Maybe every 4-6 weeks.
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