Sooooo sloooooow

I paced alongside Tom on Saturday. My first club workout in ages. It was all courses day so we ran the 2.75. With warmup and warm down, around 5 miles total. We ran a 9:45 pace. I stayed at or under 70% all the way until Tom kicked at the very end. By the by, 9:45 is 7 flat age graded. So not too bad.

Sunday was 80 minutes of MAF with Dimitri. Sooooo sloooooow, but that's the way it is these days. It was warm out, but my heart rate stayed down regardless.

MAFEVA week

Tuesday: Slow easy 70 minute run with Tom. MAF run more than MAFEVA.

Thursday: Slow MAF type of hour run. Tom and Danny. Then for fun we ran 2 x 200. I averaged 42. Danny under 40. We did not push. The goal was fast-relaxed and not too much.

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.

Easy peasy

I took it easy peasy this week running 70 minutes on Tuesday and 60 minutes on Thursday. Low heart rate efforts. It heated up on the second day. Danny and Tom both days. Danny gone the next two weeks and Tom leaves the week after next. I'll be back to running alone for a week or two.

Time trial postponed

Saturday: easy 30 minute run. Cut back for time trial on Sunday.

BUT!!!!!!

Sunday:

My buddy and I are jogging to the start of the time trial course and suddenly we stop because a giant tree has fallen across the path ON THE COURSE totally blocking it about 400 meters in.

Soooo, we jogged over to the local high school track and ran 3000 meters of 350 at AT effort and 50 meters of walking. The wind had kicked up, but surprisingly the 350's were at 6:40-50 pace. Even with the 50 meter walk breaks the 3000 was faster than my last AT effort 3000 of 2-3 weeks ago. 

Anyway, hopefully they get the tree cleared and we'll go for it again in several weeks. 

Sunday was a 70 minute total workout...

2 x 70

Tuesday...Thursday

Two 70 minute easy runs. Cool weather. Sunny skies. Some wind.

Legs feel good.

Hitting on all cylinders

Saturday: 45 minute run at 65-70% of max. I moved along nailing 8:30-9:00 minute mile pace. I'm not sure what was going on. I was hitting on all cylinders. Age graded, this is like running 6:30 pace or faster back in my 30's.

Sunday: very easy hilly run through Saratoga with D. I purposely kept my heart rate low.

65-70%

Both Tuesday and Thursday's runs were 60 minutes 65-70% affairs. Tom returned on Thursday. I burned him off in 45 minutes of 65% running. It wasn't intentional. Between beta blockers and two week walking vacations, he's just not in good shape to run.

It's getting warmer

Saturday: 30 minutes of easy running. 55 minute dog walk later on,

Sunday: 70 minutes of striding straights and strong running.

I noticed that it's beginning to warm up.

EVA

Tuesday: 70 minutes of fairly strong running. Focused on 350-50 EVA run-walk. Got into the low nines. Felt strong throughout. My heart rate was rarely above 135. Fastest recovery run in a while.

Thursday: 60 minutes of the same. Feeling pretty strong.

14:54

Jogged an easy 35 minutes Saturday followed by an hour walk with Lucy.

Sunday included a 32 minute easy warmup jog, 3000 meter AT run and an 18 minute slow warm down jog. The 3000 was faster than last time. 14:54 or 14 seconds quicker. I was a bit washed out...dieting I think. Trying to lose five pounds. That and a bit of a headwind going out made it more challenging.

At least I've breeched 15. It's progress.

ME = Really Really Slow

Danny and I dragged ass at the slowest pace possible for sixty minutes. My heart rate was super MAF. 110-115. I think this is a new record for low HR. Actually it felt really good. The weather was sunny and cool.