After losing a year or two to injury... the most serious being a torn meniscus with a related microfracture ...along with a series of stress-related obstacles...I've had a period lasting close to 6 months where I've been able to train without interruption. I was lucky in that I was able to avoid surgery and I've been able to restore much of my old vitality. I'm very grateful to be able to return to sport I love so much...even if it's not quite at the level it once was. At 62 years old...I'll take it.
Just for the fun of it...here's a recent week from my training log. It's a pretty good example of typical week as of lately:
Monday AM - 68 mins easy/recovery: 1:36/:24 run to walk pattern, all on track and football field, usual Monday fatigue (~7 miles)
Monday PM - Runner's Rehab (RR) and Basic 8 (B8) exercises, then to F500 for 32 mins HGH booster on Air-Dyne as follows:
Tuesday AM - 66 mins easy hill repeats (much like tempo intervals): 26 mins walk/run warm-up, then 36 mins on Hyannisport hill with repeating pattern of 20 secs uphill, 20 secs walk down/20 secs jog down, then cool-down with a couple of 20 sec strides. (6-7 miles)
Tuesday PM - RR & B8 exercises
Wednesday AM - 2:02 moderate long run: Easy start...progressed pace...last 5+ miles at ~7:45 pace. A bit tired. (~15 miles)
Wednesday PM - RR & B8 exercises
Thursday AM - 60 mins very easy: 1:36/:24 walk run pattern for most of it. Tired but typical for a post-long run day. Soaked legs in ocean after. (6+ miles)
Thursday PM - RR, B8, then to F500 for 25 mins on Air-Dyne with 10-12 pull-ups (neutral grip) every 5 mins, then MFR.
Friday AM - 95 mins moderate progression run on Osterville trails, moderate effort. A lot of small hills and small gear changes (11-12 miles). Not to zippy but OK.
Friday PM - F500 - 25 mins easy on Air-Dyne, then RR and MFR
Saturday AM - 36 mins easy in rain & wind, all on track & football field. Felt good. (~4 miles)
Saturday PM - B8 abbreviated routine
Sunday AM - 88 mins progression run with Bob: 21 mins easy jogging (takes that long for knee to loosen out), then on roads for 51 mins at 7:36 average pace (last mile in 7:21), then short water break, then on track, moderate for a couple minutes, then hard 1600m in 6:39, then jogged easy on grass as cool-down. Felt strong. Soaked legs in ocean afterwords. (11+ miles)
Sunday PM - RR and B8 exercises at high school with Neal.
Just for the fun of it...here's a recent week from my training log. It's a pretty good example of typical week as of lately:
Monday AM - 68 mins easy/recovery: 1:36/:24 run to walk pattern, all on track and football field, usual Monday fatigue (~7 miles)
Monday PM - Runner's Rehab (RR) and Basic 8 (B8) exercises, then to F500 for 32 mins HGH booster on Air-Dyne as follows:
- 12 mins easy warm-up
- 7 x 30 secs nearly all out with 90 secs easy recovery
- 6 mins easy cool-down
Tuesday AM - 66 mins easy hill repeats (much like tempo intervals): 26 mins walk/run warm-up, then 36 mins on Hyannisport hill with repeating pattern of 20 secs uphill, 20 secs walk down/20 secs jog down, then cool-down with a couple of 20 sec strides. (6-7 miles)
Tuesday PM - RR & B8 exercises
Wednesday AM - 2:02 moderate long run: Easy start...progressed pace...last 5+ miles at ~7:45 pace. A bit tired. (~15 miles)
Wednesday PM - RR & B8 exercises
Thursday AM - 60 mins very easy: 1:36/:24 walk run pattern for most of it. Tired but typical for a post-long run day. Soaked legs in ocean after. (6+ miles)
Thursday PM - RR, B8, then to F500 for 25 mins on Air-Dyne with 10-12 pull-ups (neutral grip) every 5 mins, then MFR.
Friday AM - 95 mins moderate progression run on Osterville trails, moderate effort. A lot of small hills and small gear changes (11-12 miles). Not to zippy but OK.
Friday PM - F500 - 25 mins easy on Air-Dyne, then RR and MFR
Saturday AM - 36 mins easy in rain & wind, all on track & football field. Felt good. (~4 miles)
Saturday PM - B8 abbreviated routine
Sunday AM - 88 mins progression run with Bob: 21 mins easy jogging (takes that long for knee to loosen out), then on roads for 51 mins at 7:36 average pace (last mile in 7:21), then short water break, then on track, moderate for a couple minutes, then hard 1600m in 6:39, then jogged easy on grass as cool-down. Felt strong. Soaked legs in ocean afterwords. (11+ miles)
Sunday PM - RR and B8 exercises at high school with Neal.
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