week of 3 July

 Think I'm getting used to the heat.  If I stuck with the hanson just finish, I'd have done 6 and 10 and Sat and Sun this week but I did a repeat of last week and did 8 and 8.  I pushed the pace up the tiniest of bits, letting go of my HR-consciousness, especially in the heat.

Not sure if a 22-person study makes for good science, but I'm kind of inspired by the simplicity of the crplots tanda calculator and like to image pushing my blue dot towards those marathon time contours.

I'm basically working towards the kind of training I did when I ran 1:05:55 for 10 miles. Then I was doing 8 every day with some 12-14 a bit faster (like MP+30) every third of fourth day depending on how I felt.

Now, I'm doing ~5 as my base with 8 being the longer runs.  If I feel good, run with a little more intent and not worry as much about HR.  No idea what metabolic zone I'm in.

Based on my prior experience, I kinda don't believe in all the specific work for a hobby jogger, especially for a marathon and especially for an old, brittle guy.  I kinda like the hanson's thing where MP-10 is their strength session.  If you're fast, MP-10 gets your attention but if you're slow, it's just high end aerobic running.  Works nicely.

I do think I should do some VO2max-ish stuff at some point, but might do very steep treadmill intervals or something (maybe rowing) that doesn't create a lot of injury risk.

This week

• Mo.  gc 5.  4.8 @ 1323/131
• Tu. gc 5.  4.8 @12:32/135
• Wed.  No run.  fleet feet glute + running channel strength (22 minutes)
• Th.  gc 4.  4.8@11:53/139
• Fr. gc 5.  4.8@12:05/133
• Sa.  gc 8. 7.9@12:03/139
• Su.  gc8 7.9@12:06/142.  First run with footpod.  Run was 6 secs slower than yesterday, but avg power was 302 versus 283 yesterday.

Total:  34.9 miles. 7h31m (maybe includes 23' strength?).  Calories 4654.

average weight: 192.9 (n=7). Down 0.1!