It has been my experience, in all 37 years of running, weather young or old, fast or slow, my body first starts to show adaption to a repeatable workout about 21 days later, or about the 4th time I repeat it in a weekly schedule. Today was my 4th Billat 30-30 workout, 21 days since I tried the first one. The first two were damn hard, the third almost killed me, but todays was finally better. I did 18 repetitions for a total of 19 minutes, and the last few, although hard, did not leave me feeling like Veronique was trying to suffocate me! You still get the sensation that the sprints feel like longer than their 30 seconds, and the 30 second recoveries seem to last about ten seconds. So, that went well, last thursdays 5 bye 5 minutes went well with each repeat going faster, and my form holding up into the last few minutes of my last rep, and my saturday long run finally hit my 13K max target. So, if this all holds up, I might just do that 5K over labor day weekend in las cruces.......So you see, I made Veronique smile this time!
2 Mi 10:08 5:04 Pace 91' 5K 17:45 5:44 Pace 90' 4 Mi 23:20 5:52 Pace 90' 5 Mi 29:56 5:59 Pace 89' 10K 37:54 6:07 Pace 91' 15K 1:00:30 6:30 Pace 91' 1/2M 1:27:30 6:41 Pace 93' M 3:10:58 7:17 Pace 50Mi 8:22:50 10:03 Pace 94'
Just completed 40 years of running and racing distances from 1500 meters to 50 miles. After 4 back surgeries, surgeries to both feet, having my knee and ankle broken after being hit by a truck, and having had meniscus surgery in 2011, I have limited my competitive running to races I can complete in an hour or less. I think I have used up all 9 of my running lives, so I am hoping to stay injury free for a few more years! My goal now is to try and run 4 days a week with two days of quality work, and to supplement that with three days a week of weights and bike intervals at the gym. The Combination of Year/Kilometers (40 plus years and over 110,000 kilometers) have enjoyed their full effect on me orthopaedically.