Weekly for period: From: 07/11/2022 To 07/17/2022

Total distance: 56.13mi

Getting ready for a 5k next Saturday. Last few weeks I've been doing workouts targeting my sub-20 goal pace of 6:26 or under. Last week's 5x1000m: 6:32, 6:33, 6:22, 6:26, 6:24. This week’s 4x1200m: 6:22, 6:17, 6:06, 6:06. I have no idea where that came from. Felt good, even seemed like less effort than last week. Whatever it is, I sure hope it shows up on race day. Today’s run included a race course preview—starting line is about 3/4 miles from home. It’s kind of hilly! But I plan to go big anyway. 

I’m looking at 12 weeks to Chicago too. With that in mind, I’m pretty happy with my LR. Maintained a solid pace and felt strong at the end. 

Mark: Nice job on the big week! Man, 80 km/h winds gusting up to 110?! That sounds like a hurricane to me! Must have been crazy running in that but probably a lot of fun when the wind was at your back.

mmerkle: Have you got a time goal for the 4-miler coming up, or is it a cross-country type race?

Flavio: Solid week. My wife also sleeps like a log, I wish I had that ability. Are you getting excited for the 1500s at the WCs?

Darkwave: Great news that your form felt normal in the 5k. Also nice long run. Cool that you saw Keira! I'm looking forward to the women's marathon tomorrow morning. I got back in the US today and had to follow the WC action thus far by the LRC messageboards, which is pretty decent when you can't watch on TV, but I can't wait to see the video of the women's 10,000. My favorite Gidey won so I was happy about that. She seems to have found some finishing speed since the Olympics.

Men's and women's 1500s and 5000s should be incredible races, looking forward to those. And the women's 800.

Dave: Strong workouts, those suggest the sub 20 should happen.

Not much running this week for me but I knew that would be the case due to the travel. It was cool to run in Innsbruck and also get a bit of hiking in. Back to the marathon grind tomorrow.... Just 8 weeks until the Erie marathon. I don't think I'll be over-trained for this one. 

Weekly for period: From: 07/11/2022 To 07/17/2022

Total distance: 29.38 mi

JTReeves: 

It's a road course. I suppose I'd like something in the mid 23's, but I haven't run this course before. I understand it has a hill or two. Also, here in Maryland it's going to be nasty hot this week. The high on race day is 95 fahrenheit (35 Celsius), but the race is at 7pm so hopefully it cools down a bit. I will be happy with anything under 24.

darkwave:

Glad your gait issues are clearing up. That's a pretty elaborate warmup routine. For what it's worth, I've always been someone fast off the line and I'm starting to think it's a bit overrated. Lately I've been having more success starting off a bit conservative, although I might do the first like 50-100 meters quick so I don't get boxed.

flavio funny on the smoke.   Thankfully it’s been clear this year.

darkwave I saw that 5k run then the 16 miler and without looking at the specific details I thought it was just a short workout or something was missing.  Kudos for the gait getting back to normal.   Maybe focusing so much on the pain of blowing up cause you to stop thinking of the pain of running. I had some pains this weekend in my calves and thighs.   
I might have fan girled on Keira D'Amato for at least a photo, or stuck around to watch the workout simply to be impressed with the  fact a pro doesn’t use a closed track. 

my week is simple:

run streak stayed alive. 
Finished a 50 miler. Results are posted and it was shown to me the 60 year old female switched races so I got 14th. I ran with the top female finisher for a long time.  Nice girl. Liked out pace and conversation. Felt a little like CIM where I teamed up with these three women to get through a lot of miles. It even ended with the female leaving me in the dust and in awe of their training and physical ability.

Garmin says I burned a little over 6,600 calories. My left calf is sore today and that is about it.

Weekly for period: From: 07/11/2022 To 07/17/2022

Total distance: 65.69mi

Dave - Nice week, and I'm looking forward to seeing what you can do in that 5k.

JT - Isn't it better to go into a race undertrained than overtrained?

Steve - Solid week, and nice workout.

Cinnamon - Nice week, especially that big tempo run.

RP - Nicely done on that big race!

During runs with enough daylight to see, I verified the pasture behind my house is going to be used for the HS XC course this fall. At least I can't think of any other reason why there would be a path exactly the width of a lawn mower cutting a winding course through a pasture that's typically used for cows.

Pretty darn good week for me, especially the big Wednesday workout.
One odd thing that cropped up Monday evening is a bit of a breathing issue. It feels like I'm having a bit of an asthma attack, but at worst that I'm only getting 80-85% of a breath, though sometimes more like 90-95%. Asthma medication (steroid inhaler borrowed from DD1) does exactly nothing for it and there's nothing in my diet that should lead to such an issue. I'm wondering if it might somehow be due to a misalignment in my back as the other day I was foam rolling my back and after my back popped just a bit I found it more difficult to breathe. No pain and it's not enough to really interfere with running, but certainly something I'd like to try finding a fix for soon.

In other news, I think I'm going to try racing a 5k in about a month.

Weekly for period: From: 07/11/2022 To 07/17/2022

Total distance: 86.29mi

Flavio - No gadget, just personal perception. When I was younger I did have some bouts with asthma that were a good deal worse. It's mostly annoying and certainly "less-than-ideal".

I might try taking a couple deeper breaths every hour or so, but I was able to do that workout without issue until the 400s - and by that point it could well have been just been from the workout itself.

JT - I'm not exaggerating when I say that the tailwind was so strong it was forcing me to go a lot quicker than I wanted, but I kind of had to roll with it as I half expected that if I tried to resist the wind I'd just end up flat on my face.  Anyways world champs have been some good viewing, I haven't been able to watch a lot but Edward Osei-Nketia and Zoe Hobbs both set new NZ records (the latter also an Oceania record) in the 100m.  Zoe has been in unreal form, she set a NZ record back in Dec and I think this is the third or fourth time she's knocked it down even further.

Steve - bummer on the ice.  We've had some rough weather but the closest we ever get to ice in Auckland (other than the occasional car windscreen) is frost on some of the wooden boardwalks on particularly cold mornings.

Flavio - any good bands playing?  No way I could sleep through that either.

Dave - I'd say you're good for the sub-20 on those workouts!

RP - 50 miler... wow.  Just wow.

Cinnamon - haha yeah I still have to write workouts on my hand occasionally.  That one wasn't too bad, funny how running 200's in the middle of a workout kind of tricks you into running the 2nd set of longer repeats faster.  Envious of the hot tub.