M58 -- 5'11" 166 lbs
Goal -- Defend M55-59 title in 15K (August)
Training -- Week 6 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression
May 14 - 20, 2018
LT -- 2.5-mi warmup; 4 x 1-mile w/1:14 static recoveries @ 6:31, 6:29, 6:38, 6:27; 1-mi cooldown
Easy - 8.0 miles @9:36/mi
Easy - 4.0 miles @ 9:32/mi w/3 x 1-min @ 5K race pace
Easy - 3.0 miles @ 9:22/mi w/2 x 1-min @ 5K race pace
Easy - 2.0 miles @ 9:47/mi w/1 x 1-min @ 5K race pace
VO2 -- 2.2-mi warmup; 5K race @ 6:18/mi (6:25, 6:26, 6:00, :44)
Off
WEEK TOTAL: 21.8 MIles
This past week was a planned step-back with a mini-taper and a 5K race. I'm not quite on target for my August goal, but happy with the progress since a three-month layoff, October to January.
The weather for yesterday's 5K wasn't too bad, 60 degrees, light rain and a light breeze. A young woman took the early lead. I settled into fourth place, but moved to third fairly early. By the mile point, the woman was maintaining a 60-meter lead, but I was quickly catching the man in second place. First mile: 6:25 with a bit of an uphill.
During the second mile the woman was steadily coming back to me. I passed her at exactly the 2-mile point. Second mile: 6:26.
For the third mile, I just tried to keep it moving enough to discourage anyone from trying to catch me: 6:00 for a slight downhill. I simply maintained pace around the last couple turns and finished with 19:35.
That's 6:18 average, about 12 seconds per mile slower than my last 5K, more than a year ago. I'm still carrying an extra 10 pounds, so losing that will help. I may schedule another 5K soon (looking for a deeper and faster field), and perhaps a 10K on July 4th.
Be well. Have a good week.