Week didn't quite go as planned. Monday I hit the gym and did the exercycle and weights, and then the heat came! 102 to 107 for the rest of the week! So, I ended up running the next 6 days in a row. All the runs, indoor and out near sundown, were between 5 and 8 kilometers for a total of 37 kilometers for the week. I kept to my rule regarding stopping shortly after my form began to deteriorate. That worked every day except one, where the wind was whacky, and I just kept trying to relode my form ever few minutes. I have gotten to about 180 weighted bird dogs, and my back is settling down, and my knee feels generally o.k. on these low mileage runs. For the first time in years, I am looking forward to the cooler fall/winter weather!
2 Mi 10:08 5:04 Pace 91' 5K 17:45 5:44 Pace 90' 4 Mi 23:20 5:52 Pace 90' 5 Mi 29:56 5:59 Pace 89' 10K 37:54 6:07 Pace 91' 15K 1:00:30 6:30 Pace 91' 1/2M 1:27:30 6:41 Pace 93' M 3:10:58 7:17 Pace 50Mi 8:22:50 10:03 Pace 94'
Just completed 40 years of running and racing distances from 1500 meters to 50 miles. After 4 back surgeries, surgeries to both feet, having my knee and ankle broken after being hit by a truck, and having had meniscus surgery in 2011, I have limited my competitive running to races I can complete in an hour or less. I think I have used up all 9 of my running lives, so I am hoping to stay injury free for a few more years! My goal now is to try and run 4 days a week with two days of quality work, and to supplement that with three days a week of weights and bike intervals at the gym. The Combination of Year/Kilometers (40 plus years and over 110,000 kilometers) have enjoyed their full effect on me orthopaedically.