Male, 55, 5'7, 141 lbs
Short term: Training for 4/21 10km
Longer term: Get back to VDOT 50 for a December marathon PR
Current Level: VDOT 47
I bumped the training paces up to VDOT 47 this week. I’m a big fan of ranges and zones rather than a single, carved-in-stone pace (unless I’m on a track) so shifting pace zones upward only raises the floors and ceilings by a few seconds while still maintaining a good bit of overlap with the previous VDOT zone paces.
After 10 days in a row, I took Thursday off even though I felt fine. Three workouts included:
Tuesday: 18 minutes of Threshold
Friday: 10 x 30 second hills at Repetition effort: I love the short fast stuff during the workout. I’ll confess to a bit of stiffness on Saturday
Sunday: 15k progressive into Threshold effort. Focus on staying relaxed as the run and pace progresses. I need to build my confidence that I can be strong in the last quarter of whatever I’m doing.