I've just completed the first week of training for Tobacco Road and I have mixed feelings about it. Overall things went well. The paces have certainly been where I want them on my daily runs and the mid-week workout was perfection but as I suspected, the recovery time is going to be more of an issue at age 64 than it was just a few years ago. But, I am also being smarter about that than the younger me was and I have no problem taking rest days as needed or cutting things short like I did on today's long run. The key is getting in the key workouts and a shift of a few days one way or another doesn't matter as long as they get done and I'll just do my planned 14 sometime over the next couple of days.
Here is how the week looked.
Sun: 4 easy in 36:14
Mon: 4 easy in 36:24. Probably should have rested.
Tues: Took that rest day.
Wed: 9 miles in 1:18:03. Workout of 3 x 2 miles in 16:45, 16:47, 16:45, about my current half marathon race pace.
Fri: 5 miles easy in 44:43. Significant that this is the average pace I need for my goal pace in March :)
Sat: 8 miles on Turkey Creek Loop in 1:18:47. Planned on 14 but the hills were too much for me today.
In addition I had two 30 minute body weight sessions, 1 weights session at the gym for 35 minutes, 2 30 minute core sessions and two yin yoga sessions for 45 minutes each.
Feeling excited and ready to move on to next week. The plan is to make up the missing 14 miler early in the week, then I've got a 5 x 1K at 10k pace planned for Thursday. Next weekends long run is just 12 again since I have the 25k race the following weekend.