Summer 5K

Last night I headed over to the Charles river for an after work 5k race.  Although it's been cool all week, it was very humid for the race - and i pretty much melted after 1 mile.  Splits were: 6:44, 7:02 and 7:02.  Strava gave this only 3.0 miles.  Humidity aside, it was a gorgeous night along the river and the after party looked fun.  I'll defenately go to the august one.

Probably my best workout of the week was Sunday: 5x800s down at the AHS track.  It was a nice and cool morning and I knocked them at a 6:45 pace - with only 45 seconds between intervals.  I also ran an easy 4.5 from work tuesday afternoon.

Reentry Week

We made it back from Nova Scotia last Sunday - and had a busy 5 days that included a quick grocery store trip, 5 days of work and mowing the lawn.  I managed a few runs on the trip - but won't go into them.  They were gorgeous.  Nice and cool.

Back to reality of running in eastern Mass during the summer.  Monday's run was from work - very hot - felt like i had never run before in my life - 3.6 miles.  Wednesday I got up early and did a little over six up  and down the bike path.  90% humidity - kinda felt like garbage the rest of the day.  Yesterday's was the best feeling - 4.3 miles at about an 8 min/mile pace.  Hot but not too humid.  

Since i'm planning on a late fall half - I have about 6 weeks here to try and stay in shape and drop a few more pounds before training gets serious again.  I managed to maintain a weight of about 150 over the last 3 weeks.  It stayed steady this week - and I'll try getting down to 145-148 before starting the half training.  It is funny, the first 5 pounds flew off - but it's basically been a month of maintaining 150 - a bit more stubborn - but travel food may have something to do with that.

Week coming up:   maybe intervals tomorrow, a fun-run 5k thursday and off to NH next weekend.

4th of July Race

I headed out to concord yesterday morning and did a 5 miler.  Weather was nice for this time of year - and we had a nice fast start: 6:36 - probably too fast.  Second mile I tried slowing down, but not too much: 7:09 - some uphill parts.  6:51 and 6:52 for the next 2 miles.  Kinda bunched up with some people at the end and had a good finish - 6:48 coming in.  Strava pace was 6:51 - 6:59 according to the official timing.  Either way I managed under 35 for the 5 miler.  It was hot coming in the last 2 miles - so i'm pretty happy with the effort.  Now a few days off before some running in Canada later this week.

Half way point

Now that summer has begun, I'm looking at the last week on my 'winter' plan before i head to the fall of 2017 tracking sheet.  Averages are 17 miles/week running for the winter and 21 for my modified xt miles.  Pretty consistent.  The down weeks were usually on or around racing weeks or earlier in the winter.  I think every week had at least 3 runs.  And I managed 3 races (4 if we count the ragnar) - with another possible one this week.  The good news is that I don't have to change to much going into fall - i'll aim for 3-4 runs and lots of strength training for the half.  I'll probably keep the intensity ok for now - but aim to pick it up when the weather cools.  I should probably start hitting the track again when i return from canada.

This week was pretty typical.  I did lunch runs from work on Monday and Wednesday - each about 4.5 miles at a 8:11 and 8:08 paces - so pretty easy.  I gave myself 2 days off and then did a nasty hot run up the bikepath yesterday - 8 miles at an 8:30 pace.  Absolute swampy mess when i got back.  It's suppose to cool off for Tuesday - so maybe the race will be good.

Yeah, that green isn't grass - it is nasty swamp water.

I did get out to Walden for a 20 minute swim on Wednesday night, and we did a family bike ride up to lexington on thursday.  So plenty of exercise this week.

Walden

Weight has been holding steady.  mid-week lows around 149 and change.  Weekend high was this morning at 151 - not great - but eating out and beers really tough to avoid this time of year.  I'm going to head shopping and try and get some good lean food to eat.