week of 5 June

\Mon.  1.5/12:56/125.  Got a plantar fasciitis feeling, although was back of heel, when waking and walking on bare feet.  Ok for first 0.75 miles and then felt again.  Turned around and went home.

Tues. Rest.  (up to 2am night before)

Wed. Recovery.  4.73/12:56/125.  gc5 loop.

Th.  4.8/12:08/129.  Canadian wildfire smoke drove me to run on the treadmill.  Warmed up to 5 mph (12:00/mi) over 1st mile.  Stayed at 5 mph.  Lap HRs were 120, 138, 130, 131, 131, 133, 133.  So, slowly crept up.  Very warm in gym.

Fr. 4.72/12:42/127. Had some trouble with medial aspect of left knee but stretched/walked and OK.

Sa. Burke lake 1 lap (4.53 this time?)/12:26/130.  More trouble with my knee and wound up walking almost 7 minutes.  Kept trying to start and unable.  Then pointed toe in and ran to prevent the pronation where it hurt. Kinda worked itself out.

Sun. 2 laps at BL.  7/3 run walk. 9.16/12:49/130.  Thought I'd be an adult and take a day off or at least run in the nbrhd where I'm always less than a mile from home, but... I ran my desire long run anyway and it was fine.  My one concession was to do a 7/3 run/walk.  Spent a lot of time paying attention to how my feet landed. I think the knee issue come from overpronation and it's not a problem when I land stiffly on later edge of my foot.  I really need to work on strength and stability. Planned to keep it in recovery but quickly was in zone 1/2 edge and in the 2nd lap drifted up to zone 2/3.  Very familiar drift in last lap.  In the old days that last lap drift was lap 4 and not 2, but I'll get there.

Had felt like I've been going backwards the last two weeks but today's long run really turned it around.  Want to stabilize here at 30 slow miles per week and add some strength and balance training.  That part is so complicated though.  I need the "he probably needs physical therapy" version and not "here's what a 2:09 marathoner does."

Livestrong 12.9T RIP.

My treadmill died just in time for the wildfires so had to use the work gym.  Lasted 11.5 years so not bad.  Got a great deal on it, too. Last one they had (the floor model) of the previous year's version. $850.  Got another good deal at Dick's to replace it.  Got a 2019 model Sole F80 for $1299.  2023 model is $1799.

Total: 29.4 miles (glad I didn't look and try to get another .6).  6h12m.  3644 calories.

Weight:  196.2 (n=5).  Need to get this going down.  Dropped a couple of pounds and then leveled off last three weeks:  195.7, 196.1, 196.2.