10 +1

Great weather and rested legs made for a spirited run in the hills plus 10 x 100 meter interval sprints followed by a cool half mile recovery jog.
supplimental weight work a couple of times a week.(high reps on bench and dumbell work)

Race replacement

Took a week off from the race scene. Went to the Claremore track and ran 2 x 800's (2:50 and 2:41),4 x 400's ( 76, 74,74, 72) and 6 x 300's ( 58, 57, 56, 54, 53,50)

Monday,Tuesday,Thursday

18 on bike

4 x 1 mile T.U. track intervals 5:32, 5:30, 5:32, 5:29

10 slug it out in the hills

All systems GO!

A quick review of the 10k State Records has me excited to give it a go Saturday morning at the Jenks Aquarium Run. Other than 3 hard turns, the certified course looks relatively uncomplicated with no real altitude challenges. The weather calls for possible rain but no wind driven wash-outs. Temperatures should hold in the high 60's low 70's.
A 5k and a half-marathon going on simultaneously should provide plenty of company (which I will try to use in a positive way).
The current single-age (56) record is 37:12. The age group (55-59) is the big prize 35:50. If I break that record it will be above a 90% rating on the WMA scale.
I've broken the challenge down by 1000 meters time requirements and based on recent racing and training, I feel like it is reasonable to at least give it a shot.
Averaging 3:34 per thousand gets the record by 10 seconds. That's the mission. Cut it close to run as conservatively as I can to try to prevent crashing and burning.
My strategy is to go with the big prize in mind then adjusting if necessary to at least bring home the single age-record.

Monday, Tuesday

Ran 7 in the muggy heat on Monday.
Tuesday brought cloudy rain-cooled air and I took it to the local track.
After adequate warm-up I ran
1 x800 @ 2:31
6x300 @ 59,54,56,55,55,53
jog 800
6 x300 @ 56,57,55,54, 54,51
jog 1200
5 miles total

Progression up the WMA age-grading calculator

A list of my top performances for each year since turning 40
According to the World Masters Association the following standards are used to classify performances.
70% = Regional class
80%= National Class
90%= World Class
100% = World Record

October 5th 1996 8k 27:12 83.09%
August 1st 1997 5k 16:32 83.18%
May 1st 1998 5k 16:20 84.83%
May 29th 1999 8k 26:48 86.15%
April 16th 2000 10k 34:01 86.09%
June 1st 2001 5k 16:04 88.24%
May 10th 2002 5k 16:12 88.2%
June 27th 2003 5k 16:14 88.71%
June 5th 2004 5k 16:17 89.13%
June 3rd 2005 5k 16:17 89.85%
Sept.3rd 2005 5k 16:24 89.93%

Oct. 8th 2005 10k 34:04 90.11%

Oct.29th 2005 15k 51:46 90.36%

Oct.21st 2006 5k 16:24 90.56%

Nov.11th 2006 15k 52:22 90.08%

June 15th 2007 8k 27:28 88.96%

July 19th 2008 5k 16:38 90.12%

Sept.26th 2009 8k 28:06 89.13%
Feb. 7th 2010 20k 1:14.06 88.48%
April 23rd 2011 5k 17:06 89.86%

March 31st 2012 5k 17:08 90.45%

17:08

With the single-age (56) Oklahoma State 5k record yesterday I've moved closer to my goal of dipping under 17:00 to become the first ever over 54 Okie to do so.
Today I changed things up and went 20 on the bike instead of running my usual long run. 27 for the week.