Lafayette,CA 
Today
Partly Cloudy High 71FLow 46F
  • Temp: 67F
  • Hum: 51%
  • W: 6mph NNW
FRIDAY
Sunny
High 58F
Low 53F
SATURDAY
Light rain
High 59F
Low 49F
SUNDAY
Light rain
High 58F
Low 49F
MONDAY
Light rain shower
High 60F
Low 49F
Run
  • 39m 34s
  • 4.45 miles
  • 08m 53s /Mi
Sport
  • Walking
  • 10m
Tempo run day. I ran from Shadelands and did 3 sets of 0.5M @ Z3, 0.5 @ Z4 and 0.15M recovery.

Set 1: 8:40, 8:13
Set 2: 8:28, 8:12
Set 3: 8:39, 8:12.

I think I am ready for longer Z3s on the tempo or maybe a retest.

Run
  • 48m 55s
  • 4.63 miles
  • 10m 34s /Mi
Track work out today: Stride + 4x0.5M @ z4 + 4x200 meter @ Z5

0.5M (8:09, 8:05, 8:12), 200 (7:20, 7:09, 7:26, 7:28).

I can't believe I miscounted my 0.5M! All set were generally a little faster than they should have been--but not huge outliers.

Sport
  • Stretching
  • 10m

Run #1
  • 39m 44s
  • 4.01 miles
  • 09m 55s /Mi
Run #2
  • 1h 01m 30s
  • 3.85 miles
  • 15m 58s /Mi
Today's run is 8 miles. I'm going to break the workout into 2 parts of 4 each as Dennae has water polo all day. I got the first part in before her game--nice set on the canal trail by DVC. While not very hilly, it was much more hilly than the trail by Walnut Creek.

After water polo, I ran up Sessions to Lafayette Ridge and back to again. Well, it was super hot--higher than 90 degrees when I started. I felt like I was completly spent and between the 40 miles this week + the heat + the nutrition + the second run of the day, I was cooked.

Oh well--looking forward to the day off tomorrow.

Good week--except that I did not get stregnth workouts in. I need to double down on this next week.

Run
  • 2h 27m 07s
  • 11.21 miles
  • 13m 07s /Mi
Sport #1
  • Bocce
  • 1h 00m

Ton of fun!

Sport #2
  • Table Tennis
  • 30m

Got my a$$ handed to me on the table tennis tourney. I peaked too soon--about 35 years too soon.

Strong trail run today. 2200 feet of climbing. Generally I felt strong--but I did break my glasses on the run. Thank god for Costco--they fixed them for free--including putting new doohickies (stems) on the glasses.

Trail was Home, Deerhill, Lafayette Ridge, Briones Crest, Seaborg Crest , Crescent Crest,Briones Crest, Lafayette Ridge,Sessions, Home

Run #1
  • 00m 14s
  • -----
  • -----
Run #2
  • 00m 14s
  • -----
  • -----
Run #3
  • 00m 17s
  • 0.01 miles
  • 29m 29s /Mi
Sport
  • Stretching
  • 10m

Run
  • 36m 51s
  • 3.35 miles
  • 11m /Mi
Sport
  • Stretching
  • 10m

Foam roller at the office.

Good workout today-for a short one. I decided to do hill repeats on today's scheduled 3 mile run. I felt pretty strong today--but am glad that I have a day off tomorrow.

Last night my left hip (itband) was bothering me--which has been a historical problem. After today's run my right calf was pretty tight.

wieczynski's Training Log


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