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Week 314
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Greetings, 50+er's! Happy Father's Day to all you dads out there. Wife, daughter and I will go for a barbeque brunch and listen to some great jazz singing later this morning. Always feel very blessed to be able to spend some time with our bright, energetic, and compassionate daughter.
Another complete week, though I'm still not getting those long runs in. But I'm now on day 19 of this run streak, so this is good; managed 32-1/2 miles on 7 days as such:
Sun: 5.2 w/Easy 3.1@8:10/mi & form drills
Mon: 5.1 Easy (7:57/mi)
Tue: 5.1 Intervals (10x200,200 jog rec.) all 40-41s
Wed: 3.0 Very Easy (8:30/mi)
Thu: 5.0 Easy-to-moderate (7:30/mi)
Fri: 4.0 Easy&Hard (7:21/mi avg pace) 3rd mile@6:30
Sat: 5.0 Mostly Easy (8:01/mi avg) >50% on trail, last mile @7:12
It's been generally hot and muggy this week, and I've been running in the evenings, which explains a bit of the lack of inclination to do long runs. Also, streaking has left me a bit tired, but hopefully another couple weeks and I'll be over that hump (for me it takes about that long to adjust to daily running.) Disappointed in the track workout, in that I had to stop and cool off after 5 reps of the 200's. Also thinking how 40s 200's is slower than my mile pace from 5-years ago....and this felt pretty hard (moving goalposts....) My quads were pretty sore afterwards, so I curtailed the deep yoga squats for the rest of the week. I'll get back to them this week, and hopefully get in a long run, too.
Most interesting thing we did this week was have a group run on the 1-mile harness-racing track. It's fairly compact dirt, and I did wheel it off beforehand and on the first try measured it at 5283 feet. I tried out my spikeless spikes for lap 3 and they worked great on this surface. Our club is planning to have a mile race on this track in October, and Friday's group run was a test run, of sorts. Should be fun. One thing that's interesting is that it's sooo deceptive; coming off the far turn to the homestretch it looks a lot closer than the 350 yards to the finish that it is.
Good stuff from last week. Racerdb dissected his very solid race, which age graded to just a few points below his best. There are so many little things that can get you, and Dave enumerated almost everyone, so 10s/mi under expectation can't really be that disappointing, IMHO. KP, likewise, was very solid in his 1500 effort. I agree that we were maybe being a little optimistic, but we should be and must remain optimistic, right?
A couple of new comers, Welcome! Hope the thread brings you some motivation. Wish some of our old regulars could venture their way back here and just touch base to let us know how things are going. For example, I wonder if Troy Reeder, steepler at Furman U., is msr's son.
OK, that's it from me. Hope you are training well. Anything on the racing front to report?
All the Best!