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Week 273
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Salutations, 50+ers! Last full week of hot and humid August; good riddance! Week started out great with a couple of drier days, but they were quickly extinguished with the same-old same old. As such, the week started out great, but I slogged into the finish of my ~30 miles on 5 days of running. Log reads as such:
Sun: 5.8 w/Form Drills
Mon: 3.5 easy grass/trails (8:38 pace)
Tues: 6.5 intervals--2x12,2x8,2x4 all w/4 jog
Wed: Off (long day of classes)
Thur: Off (100 heat index)
Fri: 10.0 variable (7:56 avg pace)
Sat: 4.1 easy (8:03)
The lower humidity made the 82 degree track day almost blissful. With about 210-215 jog recovery between each rep, managed to get through the whole workout: 2x1200 (4:51,4:48), 2x800 (3:09,3:05), 2x400 (87,85). Had planned to run Thursday after classes, but just couldn't muster up the energy to slog through a run @100 heat index. Decided to run long (for me) Friday morning, instead. The first 5 went pretty well as I was cruising along steadily dropping the pace from 8:10 to the 7:10, but then the Sun started to heat things up pretty quickly, and the last 5 miles was a chore....the last three miles average 8:2x and that included a couple of necessary, untimed breaks. I was pretty dehydrated for the rest of the day, too. Normally, runs of 12 or less, I've never carried water with me, I would have benefited from some Friday. The slog really killed my quads for some reason, and Saturday's short run felt very sluggish. Attended a music festival from 5:30-11:30 pm Saturday night, where we stood on our feet the entire time. I can feel how stiff my quads are this morning. There will be lots of roller action today, that's for sure.
Happy Birthday to Mo'pak, you've had quite the adventure in England! And we're less than one-week apart in age, as I hit 57 later this week. So far, the 55-59 age-group has not been kind to me. Hopefully, I can get things righted, though the arthritis in the big toes is only getting worse. Walking barefoot through the house (sometimes more like hobbling) can be quite painful at times. Bothers me less when I run, but it's still there.
A lot of interesting stuff from last week.
-Racerdb is on a roll! I think the fall promises to be fruitful!
-I was surprised that you were racing so soon OGII! Well done getting to the starting line and making your goal.
-Sorry Dave H. about tweaking your hamstring, knocked me out for a month at the beginning of the year. Frustrating, for sure.
-SCgal, glad you're getting a few more running days in. Looking forward to your report on the CRIM mile.
-AlanB, a lot of time on your feet last week. I'd be whipped and need a down week!
-Thanks for the interesting info, trnm, hope that your situation remains stable.
-Welome, SDRunner, nice week! Not sure of your running history, but you're getting some solid runs in. Do you do any speed work, or is that what you use 5k races for? I agree about the lower-back and doing core work.
OK, that's probably enough from me...didn't get to everyone. Can't wait for fall racing weather! I'll probably stick mostly to 5k's (an 8k would be nice) as my training volume doesn't really lend itself to longer races. What are your fall plans?
All the Best!