Age is just a number.

Easy run after work during the evening.  5 miles easy at 7-7:30/mile.  Treadmill.

Ok, this workout was a time trial of sorts to get a feel as to where true half marathon pace may be at.  3x4 miles at 5:20-5:34/mile. First set at 5:18-5:24, second at 5:24-5:28, third starting with mile one in 5:19 and ending in 5:34 feeling some fatigue and a slowdown in pace. 2 442 meter lap recovery at 7:30/mile pace.   Took 400m marker splits to calculate pace and then get a rough estimate of total mileage.   A little grinding today..  Olympic Oval.

      Dark Horse out..

Easy six miles recovery on the treadmill at 7-7:30/mile pace. No incline, just getting the heartrate up and moving the legs today to circulate muscles.   65-70% mhr.   Dark Horse out..

Warmed up at a brisk pace today and dove right into the AT section of the workout starting at 5:30/mile pace and then working down to 5:16/mile pace at one point then an easy mile at 6:43.  Regrouped and started the marathon pacing part of the run. Mile splits as follows;  5:48, 5:46, 5:40, 5:42, 5:19 in order of running.

Pacing felt good and controlled, heart rate was lower this time with 5:40/mile pace at 146-150 bpm and 5:19/mile at 154-156 bpm.  100 meter sprint drills with cooldown and stretching afterwards.

Resting pulse-36/ weight-139 preworkout.  postworkout-137lbs.  Pulse down to 60 bpm within 5 min after the tempo session.   Indoor track.  Darkhorse out..

Aerobic resistance today on the track yet again.  First 6 miles at 6-6:40/mile pace then 4 more at 5:28-5:49/mile pace.   THR-122-126 at 6:30/mile and 134-138 at 6:00/mile.  146-150 bpm at 5:28/mile. Building blood volume with this pattern of training by omitting recovery run until tomorrow. 75-85% mhr.  RP-40-42 bpm. Weight-140 lbs.

Hard-semihard-easy every once in a while can be more effective than just hard-easy as long as the recovery is ample to support it. Not every time do you want to do this however because sustained over time and especially while building high mileage or undertaking sharpening, it can lead to breakdown or overtraining.    Darkhorse out...

Hard long run today-17 miles in the rain, ugh....  4 miles at MP, then speeding up to threshold, dropping down for a minute, then back to MP pace again.  Olympic Oval this morning. 80-90%mhr roughly.  Darkhorse out..