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Week 155
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Salutations, 50+ers, on this Memorial Day Weekend. I take a moment to humbly recognize those that died in service to our country, and to express gratitude to all that have put themselves at risk for her defense. Thank you.
This week did not start out promising, but I forced myself (nothing overly so, mind you, but probably not the best choice) to get in the desired mileage. I ended the week back over 33 miles for the first time in a few weeks. Hopefully, will get that up to 35 in the coming week. Here's the week's schedule:
Sun: off (travel)
Mon: 6.1 moderate (7:16 pace)
Tue: off
Wed: 6.2 w/3x(2 laps "on", 1 lap "off) 2:44,2:46,2:49 (bagged the fourth rep @1 lap)
Thur: 5.6 easy (but I felt really sluggish in the heat and humidity)
Fri: 5.4 w/1.8@6:25 pace
Sat: 10.3 w/5.8@7:11 pace
If I'd been smarter, I would have run Tuesday and taken Thursday off, but things just got in the way Tuesday. Also, if I'd been smarter, I would have slowed down my 2-lappers (on this track 6-minute pace would be about 2:49) to be my current 5k pace (which would be 3:03 on this track) and run more of them, but I was running alone and my desire to run faster got the best of me on this day.....and I paid for it by a) not finishing the workout and then b) having a really bad day Thursday. Lesson learned (yet again!) to train where you're at, not where you want to be. Every once in a while, I'm not bothered by doing this, but it's not something to make a habit of, that's for sure. Friday's short tempo felt good, but I was pretty tapped by the end. Saturday's long run felt pretty good as well. All-in-all glad to be back over 30; glad to get another 10-miler in; even with the Wed. hiccup, it was a good week; and I ate a lot better this week and have gotten back down to 168...but still 12 lbs to go to get to an acceptable race weight.
As far as Edie's alignment exercise, I think there are two things here: one is the pelvic tilt aspect, the other is the asymmetric application of the exercise. I think the exercise done symmetrically would be generally a good one for those with general pelvic tilt issues, and only the additional tweak that her PT introduces (the slight raising of one leg) is highly specific to her.
We were out of town last weekend, so I missed out on the SEC Championships that were run on UK's revamped track and field facility. But I did have the pleasure of attending some of the Kentucky State HS Track and Field Championships held on the same track yesterday. What a nice facility! Generally, the sprints were better than the distance, especially on the ladies side. Witnessed a slew of State Meet records; several relays that were national level; saw a young lady who won the 100, 100H, 200, and 400 all with times that will land her in the top-40 nationwide (and in some cases much better); watched two 4:10 milers (1600m, actually) lollygag it through the first few laps only to finish in a blistering duel to the finish (leading splits: 65,71,66,56); likewise, in the 3200m, nine runners were still bunched when they came through the 1600 in 4:42 but the top two accelerated a bit and separated themselves, coming back in 4:31. The final 800 went 2:12 with the last lap producing several lead changes as the two battled for the win. It was exhilarating and all has me yearning to step back on the track; I really wishing we could get one of the many nice tracks here in Lexington to open it up for our club to use.....still working on that.....sigh.
I should also add that, yes, I'm still having abdominal issues (and yes, it seems likely to be permanent without surgery), but it's stable, so I'll just keep plugging away. Surprisingly, working on loosening my back actually seems to be helping.
OK, that's my week and I hope that yours have gone as well and look forward to reading how things are going in your neck of the woods. Who is racing these days?
Cheers!