week of 26 June

 Plan

Using Hanson 'just finish' plan -- but not for running a marathon.  just an outline for basebuilding.

Week 6 calls for 4, 5, rest/xt, 5, 4, 8, and 8.

• I did my usual 4.8 for mon/tue:  4.8@13:09/132, 4.8@12:50/129.
• Did a 10-minute glute routine (https://youtu.be/ZJ8adeMEXuo) on wed.  no running
• Only cool wx days lost to canadian wildfires.  On treadmill th/fr.  Did 4 on and 5 on friday at ~12:15 pace.  1 deg incline.  Garmin called 11:06 on th and 11:57 on friday.  No fan on th and small fan on friday.  HR climbed.  4.42@11:06/140, 5.24@11:57/135
• The stride length measurement are all over the place.  I think I need to put my garmin foot pod back on my shoes to get decent treadmill pace.
• Sat. Lake A route.   8.72@12:20/141(!).  Super humid.  72/dp 67.  Let the HR go up, but slogged the way home.
• weighed before and after:  lost 3.8 pounds.
• Sat. PM.  Did running channel core strength 12-minute routine (https://youtu.be/qOtTIOPI6qc)
• was sore for days after last week, but felt OK next day this time.  Progress?
• Sun.    7.9@12:49/135.  Planned a "recovery" 8 miles on road (usual out and back).  Felt good up until about 5 miles and then I was just soaked and probably dehydrated.  Had a bit of a knee niggle and rising HR.  Decide to run/walk at the end (had 3:18 of walking).  
• garmin advised 28m at 13:50 due to lack of sleep :-)
• 74 and dp of 72(!)
• weighed before and after.  lost 4.2 pounds  I guess I need to bring water on even these 8 miles, which seems nuts.

Ran one of my old great routes on saturday that I don't know exactly why I avoided.  There's a lake with a 3.8-mile route around ~2.5 miles from my house.  I used to always call it 8.3 based on my old garmin, but apparently it's 8.72?!  But actually I think I might have walked the hill by my house at the beginning and end as  wup/cdn.

Total:  35.8 miles, 7h45m.  4762 calories.

Weight (all pre-run):  192.2, 193.2, 193, 193.2, 193.2, 193.6, 192.6.  Average: 193.0.

BP.  Back down to normal.  last 3 average 116/69.

ARHR.  53 bpm.

Sleep.  Continues to be crap as verified by garmin.

Race predictor thinks I'm getting slower.  But always has my VO2max at 41.  So higher mileage makes you slow... don't buy it.  Assuming just the wx effect.

Feeling much more solid with just a couple of strength routines.  Need to keep this up.

Very happy with the mileage.  Legs feel OK. I'm slow and humidity stinks.  another 34 on tap for this week with 6/10 instead of 8/8, which seems easier to me.