AM-10.5 miles. State/7th/13th. Ladder repeats starting with 1 min at 5k intensity and ending with 5min at MP. Equal jog rest intervals.
PM-No run. I think total mileage at this age is not really a necessity especially with a lot of background training. For other masters just starting out I probably would advise as many aerobic miles as one could do in a resonable manner. However the plumbing is in place with most of us and I'm wondering if maybe I should put an emphasis on aerobic capacity training along with some more LT workouts now. It's all really starting to make sense in some ways. When I was first starting out there was a high level masters runner with the same first name as mine who was pretty emphatic about keeping training at a certain mileage and intensity level. That being said his idea was that 70 mpw with 2 faster sessions per week coupled with a long run perhaps was enough. That it wasn't the volume necessarily but also the workouts that were an important qualifier.. He stated that anything more will just break you down or make you slower unless you are elite or have a unique physiology that requires something else. Otherwise mileage PLUS intensity brings the best results. I think I'm starting to fully accept that now:) In the past 60-80 mpw was always my sweet spot but it had to be accompanied with a fair amount speed work and sessions at race pace or slightly faster.
However.. As the great George Sheehan used to say; "We are an experiment of one"..
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