Age is just a number.

AM-8 easy miles 7-7:30/mi. Industrial park area. Reminded me of the way Rocky Balboa trained in Rocky. Accelerations at the end. No time.

PM-8 miles 6:48-7:30/mi.  56:06 total at 65-70%  mhr. Slowly gathering steam now, I can start to feel some energy throughout the day coming back.  Sandy Parkway and 7th east.

AM-8 miles easy up to the cemetary and back. Decided to loosen the legs up and run the last mile at just faster than 5k pace. No time for the run just easy at 65-75 percent mhr for most of the workout.

PM-Upped the mileage a little today, but I am still adjusting the intensity from day to day to keep the schedule from becoming monotonous. So another 9 miles at 60-70% MHR with 12 minute warmup and cooldown. I may try for a VO2 max session on Saturday or long intervals at 10k intensity. I was doing some reading the other night and found some good anecdotal evidence that a lot of the fastest marathon times came after a runner's PR in the 10,000m distance. In fact, Alberto Salazar had been training for the 10,000m when he broke the WR at the New York City marathon. With his low oscillating stride and long speed stamina he was indeed a tough cookie to run against. The great Arthur Lydiard once said; " If you can run more than 100 miles a week, don't run more; run faster!" Don't get me wrong, I am all for high mileage but how much is enough? And when does the line start to blur between training and just putting in garbage miles that look good on paper? Besides, the body responds best when you change things up a bit anyway so I think I'll try something different for a while. Pass the quarter miles please..

Easy 5 miles today. Cold, old man winter is approaching the drop zone.. 70-75% mhr. 6:45/mi avg. 34:23 total time.

PM-Anaerobic threshold run today.  3x mile at 10k pace effort. Up and down at a 1-3% grade. No watch, just went by effort and concentrated on changing form and cadence on different parts. 1 minute rest jog between miles.  6 miles total with a slow cooldown.

Easy 7 mile run into the bench area today. No time 6:40/mi avg estimated pace. Draper and Sandy bench area. Note- Need to up the number of repeats on my AT workout because the legs felt too good this morning. Or do 2 mile repeats? Not sure how to play with the variables without sacrificing pace or building too much lactic acid on the interval.

PM-Another 6 miles into the bench area. Easy 3 miles at 65-70% mhr. Last 3 down in 17:38/ 5:20-6:00/mi. progressive run.  75-85% mhr.

AM- VO2 max workout up and down 13th and 15th east near Sugarhouse park. This is one of my favorite places to run when I can get the opportunity to get up there. 4x5 minutes hard at around 3k-5k pace effort. Absolutely grueling on the up sections. Quit after 4 as I could feel my overall form start to breakdown a little. I think maybe some weights and core exercises will need to be included on a regular basis.