I need to spend a lot more time on maintaining my flexibility, especially my hamstrings and calves. I think the lack of a good stretching routine is the root cause of my sore and stiff lower back. I felt much better today, and I plan to continue easy aerobic running for at least one hour. I hope to add one longer run (up to two hours) on the weekend and a speed workout midweek - something like 6 X 1/2 mile @ 6:20 pace.

Here is my Running Calendar to date: I just made it so there are only two entries. More to come...

More thoughts on my training. I am turning 54 soon, and I am not sure what I have the right to expect from my training. Should I be happy with just not getting any slower for a year, or should I be happy with just slowing down my inevitable slowdown? I do think I could be training smarter, and if I train smart and avoid injuries, the results will be optimum, and I can't expect to run any faster than I am running. So with that in mind, I am going to follow the guidance of this website: http://www.teamoregon.com/publication/onlin/wizard.php and run 2 easy runs followed by some kind of harder workout. At my current fitness level my training will look something like this:

Day 1: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 2: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 3: Race pace run: 4 miles @ 6:27 pace or10K race pace (Heart rate 161bpm) 
Day 4: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 5: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 6: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 7: Race pace run: 6 miles @ 6:51 pace or half-marathon race pace (Heart rate 154bpm) 
Day 8: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 9: Easy run - 6 miles @ 8:14 pace (Heart rate: 136bpm)
Day 10: Race pace run - 6 X 1/2 mile @ 6:07 pace or 5K race pace (Heart rate 167bpm)

I will run according to my heart rate, not pace. So for example, when I am running 10K race pace, I will keep my heart rate as close to 161 as possible and record the pace. It will be interesting to see how close I am to running my projected pace.

Yesterday I took the day off. I felt really tired and like I was getting sick. I got a good night's sleep and feel much better today. I am going to use my heart rate monitor to train according to this website: http://www.teamoregon.com/publication/online/wizard.php

I am going to run my easy runs at a heart rate of 134-137 and track my pace at that effort. Today I ran 6 miles in 49:26 (8:14 mile pace) with an average hear rate of 136bpm. This projects to a 40:10 10K race time. My goal is a 38:00 10K so I need to get my pace down to 7:47 mile pace at 136bpm. Twice a week I am going to run 6 miles at my threshold heart rate (147 -153bpm).

Yesterday I ran an hour easy keeping my heart rate below 140bpm. I felt tired and achy so I took it really easy. It is getting colder - the highs are in the 50s. I am going to run easy distance for several days before I run hard again.

I ran 6 miles yesterday in 41:34 (6:56 pace). I wore my training shoes. I was very close or at my anaerobic threshold.

Today I wore my lighter racing shoes and ran 6 miles in 41:53 (6:59 pace). It was humid, but there was no wind. I think I was aerobic for most of the run. I am very pleased with my steady improvement.

Today I ran 6 miles on the Morningside Park sidewalk in 42:44 (7:08 pace).

Yesterday I ran 6 miles in Morningside Park in 44:33 (7:26 pace), and today I ran 6 miles in 43:48 (7:18) pace. I am trying very hard to keep my efforts aerobic and I hope to continue to improve on my maximum aerobic pace.

I am back!!

I am back to my blog. I think this is the best way to record my training and think about what is working and what is not. I want to run 6 miles at close to maximum aerobic effort and gradually improve on the time. Yesterday I ran 6 miles in 46:00 - a 7:40 pace.