Take a bow. POD in my humble opinion.
Take a bow. POD in my humble opinion.
I love a good story.....wish I could tell 'em like that....after 2 days off it was time to get back at it.....overcast kept the temp moderate though the humidity was high....have a bit of a sore hammy from yesterday's yard work, but I didn't feel it during the run....got in 60' along the usual route....finished with stretching, but passed on the dip and med ball....btw have finally lost the extra poundage from last winter....just in time for another holiday season beginning in 2 months....life is good....
forgot to proofread my name.....who woulda thought?...
48' today along a typically 50' route.....didn't feel particularly fast, so not sure why it was....maybe just getting fitter.....humidity still astronomical, though temps were moderate.....still a very sweaty outing and was happy to finish with a cooling dip in the H2O.....also did a med ball routine and some stretching....and bought a new bike, so looking forward to a ride with the bride tomorrow....hope the rain holds off....
Got in 3 very casual road bike rides over the weekend with the Bride and Daughter #2. Paced at about 10mph this was strictly sightseeing and chatting. 30 miles total.
The hip is still stiff.
What kind of bike do you get O2??
in recognition of my age, I got a "comfort bike".....brand name Nishiki.....enjoyed a 15 mile ride with the bride yesterday on its maiden voyage....then mowed the small lawn....back to running today....at the start I was keeping things open ended as I wasn't sure if yesterday's ride would leave my legs a little more weary than usual....but all was feeling good, so went for 60'.....the usual route in the usual time....again very humid, but foggy for most of the way which kept temps down....no time for med ball work, but snuck in some stretching while waiting for the HR to come down....day off tomorrow.....should be back at it on Wednesday....
decided to take Tuesday off after a couple of hectic days....paid off today as I felt rather invigorated....decided to bump up the long run and went for 64'.....pace was ever so slightly spry, too....had a relaxed schedule today, so finished with a med ball session and some stretching.....weather was good....overcast though still muggy....aiming for a bike ride tomorrow.....
Had A dream last night..... one of those oh so real ones. Ran a 2:37 marathon, beating a long time collegiate rival by 7 minutes. Not bad for a couple of 60 YO's.....hmmm.
Worked the mile split at our home invite tonight. Hence 3x 800M and jog back for 3 mile total. Call it a protracted interval session. Weather was foul with gusty winds and rain. Course went soggy and the kids got their moneys worth of mud. Still this was a good meet. Timing and results went well. Really, our senior Coach conducts this like a finely oiled machine.
Nishiki....gotta google that.
4.5 miles in 27:45, inc 5:25 warm up. 3.7 in 22:20, high end tempo pace with 2x 15,30,45,60 second surges thrown in. Felt fantastic!
PM bike ride with the Bride. Calm, cool, and finally dry conditions prevailed, so the 12 miles were a pleasure.
Middle miles involved a climb of 700' of vert. spread over 2 miles of road. The descent is the obvious reward.
Fall color at 35-50%. Life is good.
rode the bike for about 15 miles on Friday.....had a pair of good hills to get over.....strong head wind on the out, but smooth sailing on the back.....legs were a tad weary on Saturday, so took the day off.....got out today for 44' on the village route....let's call it a recovery day....hope to get back to 60-ish on Tuesday....
28 miles on the road bikes. Story book weather and high color in the maples made this a vintage after noon outing.
Nishiki; That is a rich and storied company history. You're on a good set of wheels, 02.
certainly so far, so good with the wheels, Bushy.....hoping to get quite a few more rides in before the weather turns....speaking of wx, today's was quite nice, though I did choose to go with the long-sleeved shirt....got in 64' with progressively faster miles.....didn't plan it that way, but was feeling good....too cool for a dip, but did the med ball routine and some stretching....weight is ever-so-slowly creeping down....life is good...
Yesterday - 2m warmup, 5k repeats 5/3.
Today - 60-90 minute easy
Peeled away to the UP for a couple days. Met with JE and we hit the trails in the Porkies for a 2 and half hours. South Boundary down the Little Carp to Lake Superior( as Jim is fond of saying "the most Superior Lake in the world") Skipped rocks and watched the Pink Salmon swimming, spawning, and climbing the falls. Crossed to the west side of the Little Carp and followed the Pinkerton Creek back up to South Boundary road. Pace varied from a fast walk to mad down hill scrambles. Parts of the course were featured in The Rave Run segment of RW a few years back. Dressed in peak fall colors the scenery is exquisite beauty. For a Tuesday, there were more hikers sharing the trail than we expected. All were friendly to a fault, even the guy with 2 leashed pitbulls.
Found my trail feet after a few tumbles. and emerged from the old growth forest no worse for the wear.
as has been my habit of late, I snuck in an extra off day this week....not sure if that's why I felt so frisky today....more likely the autumnal feel in the air....anyway I took it up another notch to 68+'.....followed up with the med ball and stretching...have had a slight return of the soreness in the right Achilles, but it's no bigee....pace is slowly improving and heart rate is lower than usual.....probably due in part to the lower dew point.....and the AM poundage reading was slightly south of my baseline for the first time in many months....life is good...
6.8 in 49 minutes. First 2.5 uphill.
Weds; 69 miles on the road bike. Rolling terrain and one 700' climb up Brockway Mt. Peak color and light variable winds made for a "life is good" ride.
Thursday ; rest.
Sunday; 16 miles on the road bike. Leaves are falling off , but the weather is too good to be true.
Today; AM. 3 miles with the dog. 60'sF and calm. Maples are bare, but the Aspen and Oak are hanging tough.
a busy non-running Saturday....15M w/ the bride on the bikes.....flat....then a hike of several miles through the dunes....mostly barefoot.....an enjoyable day....planned for a recovery run on Sunday.....went with a friend who asked to shut it down at 36'....walked another 1.5M ish.....off Monday....60' today w/ med ball routine and stretching....weather's been great....