Age is just a number.

PM-1/ 7 miles Kenyan style.. with a 5 mile progressive run at med-hard effort while building to an all out effort at the last mile. 85-95% mhr.  Last half in 2:31, last 400m in 73 sec.  29:16 total time.

 7th east via parkway trail.

PM-2/ 5 mile High Aerobic on the treadmill at school 4 hours later.  3 miles at 6:10, 5:52, 5:48. .5% incline.  80-85% mhr?   Stretching and ab work after.

Easy 4 mile recovery run at 7-8/min pace.  7:30 avg pace with  30:02 total time on the treadmill, No incline.   Upper body work.  65-70% mhr roughly.

Easy distance run for 6 miles at 6:45-7/min pace. 70-75% mhr.  6x30 sec stride-outs for leg turnover concentrating on leg extension and tall running form.  Indoor track today.

Easy 4 miles again at today at 7:30-8:00 pace. 65-75% mhr.

Off day.    This is my play day today ! Watching my old favorite movie; " Everywhich but loose.." Good times..  

Nice, but soggy Long Run up to Draper Park and down the trail.   Up at 7-7:15/mile pace and then finished the last 3 controlled but faster in 6:44, 6:36, and 6:10 finally.  Picked it up to 1:19 last 400m to turn the legs over a bit.    Felt like I could have gone more but decided to save it for another day.  I really don't want to risk being over trained again.  

17 miles total/7th and 1300 east route/hills.