almost there

with only 9 days remaining in the year, i have only 35 miles left to get over 1,600 miles for the year. a majority of my efforts this month have been five miles at a time which (translated to a golf analogy) is sort of like taking a 9 iron from tee to green on a par 5. regardless, with my eye on doing some snowshoe racing this winter, i fit in two trail runs over at the Retzer Nature Center which were 9 and 10 miles respectively on a one mile loop. i also opted to step onto a treadmill for a workout earlier this week and jockeyed with the speed a bit to get my legs moving. essentially, i ran the first mile slow then for each successive quarter mile i’d up the speed a tenth of a mph for the next 3.5 miles followed by a half mile cool down. the speed on the middle 3.5 miles started at 7.0 mph and ended at 8.3 mph, which tops out at (what used to be) marathon pace. i used to use this “forced progression” workout fairly regularly a few years ago with higher speeds and durations. reintroducing it, at a lower intensity/duration, is an initial effort to regain some semblance of speed for my remaining few months in the 35-39 age group.

MTD – 107 miles (19 days)
YTD – 1,565 miles (252 days)
Odometer – 32,671 miles

22. December 2011 by Jerry Cameron
Categories: Running | Tags: | Comments Off on almost there