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Week 169
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Greetings 50+ers, on this Labor Day weekend here in the states. Made it through my first full week of teaching at both the Community College and the University. Between the teaching, grading, transitioning to-and-fro, and all those godawful committee/council meetings, it’s going to take a lot more planning than I have typically been accustom in order to get my training in. And we still have the heat, humidity and the general unsettled weather pattern to contend with of late. I haven’t figured it all out yet, but I did manage to squeeze in 30+ miles on 5 days of running. Here’s the log:
Sun: 5 w/1.5@6:12 pace
Mon: off
Tues: 6 w/16x(200m on, 200m off) (39-42s on, 61-64s off…but slower recovery on the last three)
Wed: off (heavy storm popped up in the evening)
Thur: 4.3 moderate to somewhat hard (6:47 pace last 2.3)
Fri: 4.4 easy-to-moderate (7:35 pace)
Sat: 10.6 in 1:22:20 (7:46 avg pace)
Just glad to get over 30 for the week, especially considering the weather. I wasn’t able to get out in the mornings, so all these runs were in the evening or heat of the day. The heat caught up to me on rep #13 during the evening interval workout on Tuesday, and I had to slow the recoveries down by an additional 10s on the last 3 to get it done. Same on Saturday, I was having a nice run, feeling good at about 7:35 pace up to mile 8, when I thought I’d get a water stop, but my usual spot was closed because of the long weekend; I slogged home the last 2+ (was originally planning to go another 4 or 5)….I was quite a bit more dehydrated than I anticipated I would be. For the week, I probably did a bit more pace than I should, but then again, I didn’t quite hit the mileage I wanted. All things considered, I was not unhappy with the week. Not sure how the next week will unfold as I move into the 55 age group tomorrow, but we’ll just keep plugging away, trying to slowly build speed and fitness (slowly being the operative word.)
Would love to hear from all of you grandmasters that are lurking out there, wherever you are at in your running. Whether you’re racing, training, rehabbing, or just running for fitness, it’s all part of our collective story. Hope AlanB is doing OK.
Quote for the week: “Good things come slow---especially in distance running." -Bill Dillinger, Oregon coach.
Cheers!