Mileage Reporting 32nd Week of 2013

Thank you!
I do really appreciate your advise and that you share what you've learned and experienced :)
Didn't feel talked down to. I'd rather get the advice than be "spared tough talk" so to speak.. you know what I mean.
I do not have time to into a super lengthy explanation of this right now, but do not stretch body parts that are already aggravated, it will only make them tense up even more. More on this later, but suffice it to say, I learned about this the hard way.
 
I do not have time to into a super lengthy explanation of this right now, but do not stretch body parts that are already aggravated, it will only make them tense up even more. More on this later, but suffice it to say, I learned about this the hard way.

ok I won't do that.
I've rolled the tight muscles on my shins.
 
My day off today and the weather was lovely so I decided to go somewhere different for my run. I had been looking at a leaflet about a Saturday 5k park run at another local 'stately home' , Killerton, I thought I'd go and see what the place was like as I've never been there. It was great - acres and acres of parkland and woods. There was one field where the cows had eaten the grass very short and what was left was 90% tiny little thistles, but apart from that very bf friendly. It wasn't very fast as there was quite a lot of working out where I was and where to go next, and also rather a lot of uphill, but I did 2 miles and had a great time.
 
I hope you have rubberized pedals, and not metal ones...that'd hurt !!

The bike does have the metal pedals and about 3 years ago I took some baler belting and cut it to fit over the tops of the pedals then wire tied them on so the pedals are now barefoot friendly. Seems to work quite well.
 
Tuesday afternoon
3.25 mi / 5.2 km

Slept late so I didn't get in my early morning run. It was my birthday so I wanted to do something semi-epic, like a 10-miler in the dark, but it didn't happen. Instead, I headed down to the jhs track in the afternoon with the idea of doing a five-mile tempo run. I wanted to see if I could maintain an 8:30 mm pace for that distance, and so set my pace alert. It was the first time I've used the pace alert function on my Garmin 205 since last year I think. Each time the alert went off, I imagined a younger self alternatively giving me a gentle, sympathetic pat on the back -- "c'mon pops, you can do it" -- or a harsh, jeering shove -- "Hurry up old man, you're embarassing me!"

I was actually doing OK, although the effort level was just on the other side of comfortable, when, at about the two-mile mark, I started to get some gas coming up ... belch ... burp ... belch ...

I had eaten my raw fruits and vegetables lunch less than two hours earlier and that, along with the humid mid-80s temps, began to take their toll. So after two and a half miles I stopped to walk 100 yards, and then started up again at about a 9mm pace. After one lap I still felt a bit nauseous, so I walked a whole lap, and then did another half-mile at an even slower pace, something like 9:30 mm, before calling it a day. Oh well. Not the best birthday run, but I was happy I could sustain a 8:30 pace for two and a half miles in hot conditions. That's probably some kind of record for my sorry middle-aged a$$. It also felt good to run on the track's sandy gravel again. With the recent early morning running, I don't think I had enjoyed the lovely mild abrading afforded by the track's surface for at least a month. My soles felt wonderfully tingly later on as I devoured my rib-eye steak and finished off a whole bottle of Merlot.
 
Weighed myself after my shower this morning and was delighted - not by the numbers but by the footprints I left on the scales. Arches! Real arches! After being officially flatfooted all my life!

Excellent news!!!!
I cannot imagine how happy you must be feeling:)
 
Off day yesterday. Got in close to six miles, but, it wasn't pretty. But, a run is run. Right? Part of the problem is running out of energy. Bumping up the mileage and pace means needing to think more about refueling. *smacks forehead*

Sugar Smacks might work better than forehead smacks. Or maybe not either. It's a tossup with those two options.
 
Ran some sprints yesterday. They really exasperated my PF.

Noooooooooooo, not PF:doctor:
Sorry Abide, hope it heals soon.
 
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