Here is an example of how a race or other challenge help extend our fitness or performance.  The area's Senior Olympics just published its even list for this year.  I ran their 10K two years ago and came in first, but only in my age class.  I am going to focus on the 10K this year as well.  However, they also sponsor dualathon, running and biking.  Time trials are going to held for either a 5K and 20K bike or 10 K and a 30 K bike race.  Hmm.  This morning I headed to the College track for my speed work (6X400) with 200 walking intervals, then jogged home and got on my bike for a 10K.  (hedged on the my blood sugar by having a peanut butter sandwich ready before I added the biking.)  Legs feel OK, but Saturday will be long run/walk: 6 miles.  We'll see how limber I am then.

this old man, he keeps running.