I still am on line after my lat post. Currently, at age 67 (68 in December) I am on a plan to be injury-free and seriously fit at 70. The goal for this year is to first get totally injury free (about 98% right now) and then get as strong as I can while keeping "injury-free" as my primary goal. Next Saturday will be race #4 of our local 8 race XC series. My goal for the coming week is to fully recover from my Saturday race, and if I do before Wednesday, then to run either a 12 x 400 or 16 x 400 workout (heart rate and perceived effort will dictate which one) on Tuesday or Wednesday to continue to improve speed and VO2 max.