Since the Mamaroneck Turkey Trot, things have been going well. Most important, I seem to have gotten to 6 as a standard run. Before this morning, I last ran last Sunday. I had dental work done on Wednesday and was told no-exercise-for-three-days. Today, Sunday, was designed to be a five-miler; around the B’ville Lake and back. But I felt good and decided at 2 to go to Scarsdale Road, which is right at 3 and that’s what I did and I did not have much of an issue in finishing. 6 in 46, and it seems that 7:40 seems a good pace for running relaxed.

As to 50, that was last Sunday, a beautiful run at Nature Study/Twin Lakes.

So my plan is really to have no plan. Just try to get out 4 or 5 times a week and gradually build up. Maybe even run my age one of these days.

I did come upon a fine, short piece by Scott Douglas, which reminded me of the importance as one ages of some speedwork. It seems that we are seeing study after study and story after story that says that the starting point for fitness is intensity as opposed to the view of building a slow base and only then ratchet it up. So I’ve taken to doing 4 strides after my runs when I can. Just to open things up and put some quickness into my legs. I’ve long viewed speedwork as important for form.

As I put it in a rplty post on the Maters Running in New York Facebook page, “Speed work, even forcing yourself to do 4 strides after a run but especially fast repeats, is largely about grooving and maintaining and strengthening form to hold it together in those late-race or -run moment when things start going bad. If you can maintain your form while those around you are losing theirs, you will be able to pick off a bunch of people before you are done”.

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