<from last week>
Su 1 May: 12 mi, 1:42 (8:30)
Felt good. Before: thorough rolling/massage of quads, ITB, hams;
after: good stretching (as always, not too zealous after a longish run
or race) - and maybe most importantly ~25 mins of walking.
- - - -
Mo 2 May: 3.5 mi, 31:10 (8:54)
Slow "recovery" run in the cold (47F) windy rain. Shoulda work my
precip.
Tu 3 May: DNR (planned)
We 4 May: 6.5 mi, 49:10 (7:34)
23:45 park loop of 3.35 mi = 7:08 pace. Oughta be on target for
1:35 HM in 1.5 weeks.
Th 5 May: DNR (worked late, also mild discomfort from forefoot
callous, 1st time)
Fr 6 May: DNR (planned)
Sa 7 May: 7.5 mi, 1:00:00 (8:00)
Accidental heat acclimation: wore heavier top fearful of the
weather.com 25 mph wind, which didn't exist outside the internets.
Su 8 May: 15 mi, 2:10:00 (8:40)
Felt good. Not very stiff or sore after longest run of the year.
Again walked half an hour to cool down, which my legs seem to like.
(Just between you and me, I think they also like the dirt surface I
kept to for most of the run, but don't tell DR.) Refueled on sushi -
outstanding omakase at a great place in the nabe - and Sapporo.
Week: 31.75 mi
Short term goals:
- 1:35 HM next weekend
- get back to ~40 mi on 5 days/week then slowly ramp up as body permits
- fix rowing machine & get back to that
- drop 5 lbs to get down to last year's min weight, then see if I can
shed a few more without too much sacrifice