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Week 106
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Happy Father’s Day, 50+ers. Hope you will be able to enjoy this day surrounded by those who love you. It’s a little bittersweet this year, with my wife just losing hers (as I lost mine four score years ago.) We thus honor our paternal ancestors this day by being living testaments to them, acknowledging how they shaped who we've become. Thanks, Dads, we miss you.
Took it down a bit this week, logging only ~38 miles; I just wasn’t feeling up to snuff (lack of sleep played a major roll in that) and I even took a couple of days off. Maybe running races three weekends in a row caught up to me, too. Hard to imagine how we used to run two races a week (dual meets mid-week, Invitationals/Championships on the weekend) for two solid months back during XC in high-school (most sensible coaches have learned to back off that torrid schedule these days.) At any rate, the weekly log was recorded as such:
Sun: 8.2 highly variable pace (although I wouldn't call it Fartlek) + post-run
Mon: 0 (but I did go for a lovely 3+ mile walk with my wife)
Tues: 5.5 mostly easy
Wed: 7.2 w/(4-lap@5:49,3@4:20,2@2:38,1@72 &1-lap recovery between each: 1-lap=375m) 91 deg (100 heat index)
Thur: 0 (I think the heat did a number on me Wednesday)
Fri: 6.4 w/4 @sub-7 (but overall unevenly paced) + post-run
Sat: 12.2 (6.6 am mostly easy, 5.6 pm on grass + post-run)
I don’t think I have much more to add this week.
-Track workouts in the heat are hard. One of the guys got a little overheated and lost his cookies before getting an ice bag and sitting in the nearby club house of the adjacent golf course.
-The 5.6 on grass was run easy in my spikeless XC shoes (Mizuno Kaze 4). I really focused on knee lift and good form. I am really feeling it this morning in both my hips and calves….I think that’s telling.
-Someone please kick me if I don’t do more strength stuff next week. Sheesh!
As always, I look forward to hearing what’s happening in your neck of the woods.
Have a great day and a great week, everybody!