Age is just a number.

Easy to medium 12 miles with 4 at 6:30-45ish and 2 at 6/min pace or so.  7th and Ft Union via the rec center.

Hilly 12 miler with 10 miles of fartlek.  It was definitely a good strength building run for sure. Sandy bench area via 7th and up 9400 s. Rio.   I also saw Hyrum's Utah Valley Marathon poster on Quarry bend right by Cafe Rio.   I can't believe how much that race has grown over the last few years.

AM-Progression run for 6 miles total at 6:10min pace avg.  Last 2 at 5:10-5:20/mile  SLCC TM.

PM-Just way too busy with work, school, wife working graveyard shift and kids=NO RUN:( 

AM-Steady state distance run with miles 4-10 alternating pace every other mile going from sub six to 5:30/mile pace and then back to just over 6/min pace.  Easy miles at 6:30-7:30/min pace.  Core work with crunches and back raises after.   Draper trail head out and back via 7th and 13th east.

PM- Easy aerobic 6 miler at lunch.  7-8/min pace.  Ft Union out and back.  Felt pretty loose considering the previous workout.  But I had some good solid sleep last night and that made a HUGE difference today possibly.

Easy 10 mile recovery jog/run. 7-7:30/mile.  Recovery pace is really coming down now for a given hr.  I'm feeling pretty pumped about this:)    7th east out and back.

Morning trek to the Oval for weekly turn and burn in what seemed like an endless march in circles.  I actually managed to pull out for 18 miles again this Saturday and after a fairly fast one mile warm up I then began the 3x2 mile AT tempo. Ok, so.. My first lap splits were at 1:25-26 which if my math is correct converts to roughly around 5:15-17/mile pace and a 1:27-28 second/lap (5:20-5:23) on the next mile. (11 laps = 3 miles.) @ 442 m per lap.  The pace felt fine I think I just felt kind of flat and out of gas and this was probably because of the overall faster and higher mileage this week.  In light of that I decided to cut the session short to 3 miles and then proceeded to run up to investigate the identity of a  lady I kept seeing running the other way. Sure enough it was Rachel aka RAD from the blog.   We had some good conversation and I ran with her for a couple of miles and then also with her friend whom I found out was an electrical engineer and a really nice guy.  Always good to meet new faces here.  Ok .. I'm not really into writing long and winded blog entries so time to cut to the chase;  I managed to finish the rest of my run at 6-6:30/mile pace with the last miles at sub six a short cool down mile.

Next week I think it might be time to just maintain the mileage but shift the emphasis to some short speed sessions with full recovery for a couple of weeks.  Hopefully this will wake up those fast twitch fibers some more.  The 5k is not a lope after all.  Out..