Saturday:

35 minute easy run.



Sunday:

Ran a not very flat 2.75 mile AT run this morning. The last mile is a long gradual uphill. My longest AT to date. I was figuring 22's or 23's at 88-92%. 

I hit 22:54 which is in range, but I had a tough time getting my heart rate up above 165 through most of the run. That usually means body tired. My heart rate finally climbed above 165 over that long last mile. It went to 90% on the last bump of the last hill and stayed there all the way in. 

It wasn't too warm (60's), but it felt humid.

20 minute warmup and 17 minute warm down. So a tick under an hour of running.

Dimitri ran alongside of me throughout. 

Low Key Week-Low on sleep

Low key week. 60 minutes on Tuesday and Thursday. I kept my hear rate low. Sleep has not been that great. I keep waking up early. My legs were heavy Tuesday, but felt better today. I keep thinking it's the magnesium supplement.
I've decided that I'm going to stop taking it in the morning or the night and see if things change. I'm not saying it is...jus saying....

Productive weekend

Saturday: Ran a easy 35 minutes.

Sunday: Easy run for 20 minutes followed by 50 minutes of 350-50 (run-walk) taking my heart rate up to 70% during the 350's.

Warmer Sunday.

Danny Return Week

Ran 60 minutes on Tuesday and 65 minutes on Thursday. Danny (back from Hawaiian cruise) joined me for both runs. I kept the pace moderate on both days. Cool, overcast weather conditions.

C&C

I took most of the week off from running. I'm pretty sure I had a very mild cold so I didn't run again until Sunday. I took a conservative return approach by running an easy hour this morning. The weather was calm and cool (C&C).

This past week I caught up on sleep and vegged except for some dog walks.

Regular training next week....

Passing through

I ran an easy 70 minutes with Tom on Tuesday but walked for an hour Thursday. Something nasty was passing through my system (as in a cold). Runny nose, slight cough. Probably won't run again until Saturday or Sunday. My first cold in years. 

14:20

Ran an easy 35 minutes on Saturday. Kept it low key because Sunday was gonna be hard tempo.

Sunday: warmed up for 20 minutes and did strides. Then ran 3000 meter Blackberry Farm course.

New PR of 14:20.

D was shoulder to shoulder with me. The run wasn't easy. Wasn't race-like either. More like 92-95% of operational max heart rate. My heart rate was at 170 within 200 meters so I'm beginning to think, hmmmmmmm.....maybe 185 is not my max. On the way back my heart rate was 175-177. By a half mile to go it was flickering at 179. Over the last 800 meters I saw 181-183. I was leg weary but could still talk.

I think my max is closer to 190. I think I'm getting more proficient at higher heart rates. Last year running 168-170 was tougher than 172-75 was today.

After the 3000 we did a slow 30 minute plus jog.

More slow running

Tuesday: 75 minute slow run with Tom. 115-120 heart rate

Thursday: 70 minute slow run with Tom. 115-120 heart rate. Light rain.

Slow, slow and more slow.

Saturday: Slow running with Tom. 60 minutes

Sunday: slow running with Dimitri. 80 minutes. Lots of hills.....

Decent back to back old man days.