I'm pleased to report that everything is going as planned and I'm feeling good. I finished up the week with 44 miles which is the best week in over two years and maybe longer ! I'm having no aches or pains (knock on wood) as I continue to closely monitor my body and allow for plenty of rest. Working part time now and with a flexible schedule allows me a lot of goofing off time and plenty of sleep which is always needed but especially for us old people !
Here is what the week looked like.
Sun: 14 miles at 9:07 pace which is 4:00 marathon pace.
Tues:6 miles in 53:47
Wed: 4 miles in 35:27
Thur: Workout Day. Went to the track for tempo intervals. 5 x 1k in 4:50 to 4:47 with 200m recoveries. Total with warm up and cooldown of 6 miles in 51:38.
Fri: 6 miles on the ATT in 54:23 getting re-familiar with the course.
Sat: 8 miles in 1:17:35 on Umstead hills.
Cross training for the week was a bit light once again. One body weight day, one gym weights session, two core workouts of 30 and 15 minutes and three 45 minute sessions of yin yoga.
Looking ahead to next week, I plan to take it pretty easy and taper for the Salem Lake 25K race next Saturday which should be a good indicator of my current fitness.
Stay tuned for more updates and a race report soon.