Saturday’s 5K and the rest of the weekend's festivities definitely took their toll—I started the week feeling sore, stiff, and thoroughly fatigued. After taking Sunday and Wednesday off, I finally felt rested and refreshed this morning.
Today’s workout was a structured sprint session: warm-up, followed by 9 x 15-second sprints with 3 minutes of recovery jog between each, and a 5-minute slow recovery jog after every third sprint. I wasn’t sure if the 3-minute recovery was meant to be complete rest, but I opted to keep moving with a light jog.
The warm-up was surprisingly smooth. I settled into about an 8:20 pace, and my legs felt great—light and responsive. The sprints themselves were challenging but manageable. As the intervals progressed, I felt fatigue setting in, especially in muscles I don’t typically engage this intensely. Then again, how often does a 46-year-old get the chance to sprint?
I wrapped up the session with 6.53 miles at an average 8:28 pace, and an average heart rate of 142 bpm. I was especially encouraged to see my heart rate drop into the 130s during the recovery intervals—a promising sign that my fitness is heading in the right direction.
Looking at the Bigger Picture:
In terms of the broader training picture, I’ve now logged 543 miles for the year. Even with four days off in August and a taper, I'm still on pace to hit 106 miles this month. That will bring me just over 600 miles with four months left in the year—which means, if I can simply maintain my current level of training, I’m on track to break 1,000 miles in 2025.
It’s encouraging to see that kind of consistency paying off, especially as my body adapts and my fitness continues to improve. Staying steady, staying healthy—that's the goal.
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