Friday morning, .9 walk commute, then 2.46 run-commute in the afternoon, followed by mid-body strength training.
It was 91 F but the humidity wasn't too bad, so I took a bit of a detour through my neighborhood on the way back home. About two and a half miles felt just right.
Once home in my garage, the st session started out great. I was really killing it on the bent-over rows. I think I'm ready to add another 25-lb plate. It's always fun when you graduate to another weight increment, no matter the exercise, but having a strong back is my number one goal in strength-training, so I was especially pleased. And the landmines went well afterwards. I was looking forward to a great, full workout when stuff came up and I had to cut it short. Bummer. I'll try to make up the other mid-body exercises on Sunday.
Saturday morning. Had a bit too much wine Friday night, or maybe it was just that I hadn't rehydrated properly before dinner. Anyway, woke up at 2:30, drank a bunch of water, then couldn't get back to sleep. So what to do? Run!
I got out by 3:30 am I think. Didn't put on my headlamp again. I wanted to enjoy the moonless surprises hidden along the way. About halfway through I stepped on a sharp rock right in the middle of the left mets. I licked my lips in satisfaction. Then close to home I stepped on another sharp rock right under the right mets. Another licking of the lips to try to fool my brain into thinking it felt good until the pain dissipated. Other than those two direct hits, all the other rocks and debris were quite tolerable, even the patches of squirrel shrapnel. And no direct hits on the heel fissures, although one sharp rock under my right arch had me bending my knee so low that I almost did a squat. This route also has a good variety of asphalt and sidewalk surfaces, everything from silky smooth to sandpaper rough to mild chipseal to disintegrating blacktop.
I wasn't in the best of shape for a run, so I put on an old jam to help me get in the mood. I ran really slow anyways, but felt OK. After the first jam finished, an hour later, I stopped to put on another one. After that walking pause, I really lost steam, and the rest of the run was a bit of a challenge. I kept trying to speed up to prevent joint fatigue from the slow pace, but wasn't able to sustain it. I also stopped to stretch a couple of times but the relief was brief. I ended up with a little over nine miles. A few blocks from home I knew I had met my goal of running 30mpw, so I walked the rest of the way.
Now I see in my Excel exercise log that I ran a little over 31 miles this week. So that's a milestone of sorts, and twice the weekly mileage I used to run in Chicago 10 years ago. "You're not getting older, you're getting more obsessive"-- isn't that how the old Geritol commercials used to go?
Anyway, here's the breakdown:
Sun: 5.86 mi, trackwork
Mon: 1.8 mi run-commute (morning and afternoon) [also: upper-body st]
Tu: 5.8 mi out-n-back (and 1.5 mi walk-commute)
Wed: zip [but: lower-body st]
Thu: .9 mi run-commute in the morning, 5.27 mi run-commute in the afternoon
Fri: 2.46 mi run-commute in the afternoon [and half of mid-body st] (.9 mi walk-commute in the morning)
Sat: 9.05 mi out-n-back
And since taking breaks is perfectly legit when running ultras, I can say I've run my first 50K! I've added this and my almost half-marathon of a few weeks ago to my signature . . . eat your heart out Dama!