Age is just a number.

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"..

AM-6 mile recovery jog. Quarry Bend/13th/o/b. It rained and it felt quite nice actually:)

PM-Easy 4 miles at lunch time 7:20-8 min pace.  A good run to go out and meditate about things.  No rain. I timed it just right.

AM-6 miles at 7:20-8:10/mi pace. 7th/parkway/o/b.

AM-12 x quarter mile segments with 2:00 recovery jog. 1:20, adjusted pace effort and then pretty much solid 1:24-1:25 sec laps the resr of the way. More of a medium workout for economy and to get the fast twitch muscles ready for faster and longer workouts. Parkway quarter mile route.

AM-Easy 6 miles. Quarry bend/13th o/b. (7:44-8:10/mi)

Off today. Went and lifted weights instead both upper and lower body this morning. \

Later on my son accidentally locked the car keys in my wife's Taurus while cleaning it out. So we had to call a locksmith who initially quoted a $20 call out fee.  Yeah right...  Some flyby night "locksmith" in an unmarked car came out and in less than five minutes popped the lock, and then presented me an invoice for $175 dollars!  I handed him his clipboard back and laughed.. I then explained what the original dispatcher had quoted my wife. He said that was just the call out fee but there was also "labor" involved.  Umm.. NO.   He called his boss and then so graciously offered to cut the quote to $75.  Disgusted I took it and forked over the money and then sent him on his way.  What a racket I thought to myself..

PM-No run. Helping to get the family packed to go and visit with in-laws.  It was made known that it would not be a good idea for me to go because of opposing beliefs. I'll miss them but I'll survive:)  Tough week ahead..

AM-8 miles. 7th/13th. o/b.  No watch just ran by effort at steady state pace.