week of 1 May 23

 Activities

• Mon. Rest.
• Tue.  jog to track.  5x400 at 5K(?) with 200 rest.  Wore HRM.  times (max/min HR).  Guessed 8 min/mi pace and was sorta close.
• intervals 1:57.2, 1:54.5, 1:56.3, 1:51.8, 1:56.1.  HRs at end of each were.  172, 179, 179, 182, 182.
• Rests were 1:32, 1:43, 1:47, 1:52.
• Don't think I could have done the interval pace for 5k. Won't sweat it. Just trying to work VO2 max a bit.
• Wed. Rest
• Thu. 3.25 easy.  nbhrd loop.
• Fri.  2.1 easy.  nbrhd.
• Sat.  5.5 mi "long" run. 62:57 (11:27 min/mi).  1 BL loop + out and back (0.5 each way).  Psoas really sore.  Was planning 6.5.  Lunge matrix and legs swings before.
• Sun.  3.25 very easy nbhrd.  Was going to do 4+ to get 20 for the week, but decided that's silly.
• Did some strength mobility stuff.  Still trying to figure out a routine.

Week:  19.2.  3h48m

Kinda glad to see over 180 in the intervals..  I tried to do a max HR a while ago and only hit 177.  In my mid-30s, my max was 200 and resting was around 32.  Hoping I can still hit higher max when in better shape. I used to average 185 for a 10 miler.

Been cognizant of my duck foot and trying to stretch right psoas and straighten foot some.  Getting sore in psoas and inner thigh, which is maybe good(?), but need to watch and go slow.

Seems like a big step up in mileage (13 to 19) but last week was the big step with 2+ hours of mulch shoveling.  Going with the 3 weeks at each step up.

I think the VO2max stuff is helping.  My resting HR has dropped considerable.

124 69 59 May 01 2023 06:43:04 AM -04:00

126 76 55 May 02 2023 06:25:04 AM -04:00

116 74 57 May 03 2023 06:48:04 AM -04:00

123 72 62 May 04 2023 06:23:04 AM -04:00

123 78 50 May 05 2023 06:34:04 AM -04:00

125 75 52 May 06 2023 06:54:04 AM -04:00

114 64 55 May 07 2023 06:22:04 AM -04:00

Plot of HRs since 10 April (after returning from vacation).