Logged the last June #run. Missed #REDFAM by two days because of an insect bite. But 28 for 30 isn’t too shabby.
98.5 miles, second largest volume this year.
11,900 ft climbing, which is on par for an easy month.
But tomorrow will be a Big. Fat. Zero. Rest of this week is recovery. Then time to fire it all up again and think about a fall 50k
Friday #TacticalBarbell on Saturday.
- W/u jog for #REDFAM, 1.7mi in 23:08
- Bench 5x5 @ 100lbs
- Squat 5x5 @ 135lbs
- Dead 1x5 @ 145lbs
- 15 min steam room
Next week weights go up!
Squeezed the minimum 20 minutes in after work because there weren’t enough cups of coffee this morning.
Highlight was an old, lifted diesel pickup barreling down the road with an Aussie hanging out the window grinning.
1.5 miles in 20:31 for a 13:54 pace. Super easy pace.
66°, 66° dew point, ‘cause that’s starting to matter.
#REDFAM 13/30
Hot. Not damn hot yet. But hot.
Full sun, 61° dewpoint.
4 out of 5 cars waved
Someone had their rugs hanging off porch rails
#REDFAM 12/30
Remedial hill repeats on an alright incline, finished with a near LT pace up the hill to home. 6 x 30s with 2:00 min recovery.
Despite the rolling landscape, hard climbs aren’t in abundance without driving. Have to find one, though, because this hill barely knocked my HR into Z4.
Mix of sun and shade. Seasonally appropriate humidity, but only 70°.
4.1 miles in 53:55 for a 12:50 pace.
#REDFAM 10/30
Rainy and wet Sunday morning run. Nothing to speak of except some loud cattle and a drowned shrew on the road. Should’ve applied a little Body Glide. *ouch*
6.25 mi in 1:27 for a 13:56 pace. Not bad for tired legs, full hydration, and a few beers and cake at a birthday last night.
#REDFAM 8/30
Threatening rain, damp, tractors pulling hay. Moved long run to tomorrow to make time for errands.
3.3 miles in 43:22 for a 13:24 pace.
Over a minutes faster per mile and at a lower HR than the same route 10 days ago.
#REDFAM 7/30
Sat in the steam room, post workout, listening to the Y’s water aerobics class’s soundtrack. It’s amazing how humans surround ourselves with music and don’t even think about it.
Jog up to the high school track as a warmup and #REDFAM 6/30. 1.7 miles, 21:56, for 13:08 pace. Definitely becoming summer
Lifts were 5x4 bench and squat, 5x1 deadlift, all at 70%. Back to #TacticalBarbell on Monday!
Aaahhhh…. Summer is here. Little warm, little sticky, event at 8am. Took a new road, turned out to be a quiet gravel road with a pine woods on one side and a farm on the other.
4.5 miles, 330’, in 1:03 for a 13:59 pace. Slow, but still collecting the low hanging fruit of easy adaptations.
#REDFAM 5/30
(Snuck in 20 minutes last night, too for 4/30)
Herd of deer bounding over a pasture fence. Clear view of Alleghenies. Little bit of early summer heat. Proper threshold run for 30’sh minutes.
4 miles, 440’, 47:58 for a 11:53 pace.
#REDFAM Day 3/30
JD