32 miles running for the week, just over 5 hours all told. Also had 2 rides on the (stationary) bike totalling 10 miles. The Pony Express 14 1/2 miles last Sunday was my longest run since the marathon back in May. Wednesday was a good run revisiting the Summer Roundup 12K course. Did a 2 1/2 mile 8 min avg pace run on Thursday - was a bit of a struggle for some reason. Then yesterday before 2 kids soccer games I got a 7 1/2 miler in that included a mile at 8 min, another mile at 7:30 and a half mile at 6:35 - which about blew a foo foo valve on me.
4 runs a week and about 30 miles per week seems good right now. Some weeks will likely be less, a few may be more. Both of my knees really don't like going fast downhill - probably arthritis / synovitis / age. I am really not able to maintain much of any tempo faster than 8 min miles on flat ground. The faster tempos yesterday had some downhill assistance.
I would like to be faster in the hopes that if and when 5 and 10K's come along I can improve PR's - probably should try more speed / tempos / repeats to get there, but I am finding that I really don't like those compared to shuffling along on trails, enjoying the scenery.
It is hard not to shuffle along enjoying scenery when you live where we do Craig!!! Just getting to be out right now is awesome with the days we have been having lately. Hope you have a great week!
ReplyDeleteThanks Steve, I agree we have been having great weather - makes it even more enjoyable when "shuffling"
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