Thursday June 20
Day Two Yoga Conservancy 5K Yoga
70 degrees 100% humidity. Yes, it was raining. Embracing the rain and pushing made me feel strong.
Baseline: VO2 Max 47, 96.2%tile;
Weight: 162.1; 17.3% 'acceptable'
Wednesday June 19
Ok. Move to Colorado is twelve months off, minimum. Turning 65 September 18. New Age Group! Potential races ...
*July 27; 38 days (5 weeks) Waunafest 10 Mile
*August 10; 51 days (7 weeks) Madison Mini (28 Competitors) Average High 77 Low 56
*October 6; 109 days (15 weeks) Milwaukee Lakefront (19) Average High 66 Low 48
*November 10; 144 days (20 weeks) Madison Marathon (16) Average High 48 Low 31
Friday March 29
Thursday 6.4 Miles Loop O&B
Friday 3.1 Miles Loop
Achy knees are aligning with a welcome zero day in the near future. Will plan to take acetaminophen this evening. Concurring with Garmin Connect 'overreaching' are elevated Resting Heart Rate 52 7d and VO2 Max 47; age group 'superior', however less than the target 50+
Saturday Cloudy 55 degrees x 6
Sunday LaCrosse Cloudy 24% 35/52/37
Monday Rain 46 degrees x 3 +
Tuesday Travel depart MSN 830AM maybe a Ketchum 5K.
Running Stress Score (minutes) worksheet
Wednesday March 27
Pheasant Branch Loop. A slow 5K day is better than a zero day. Just not feeling it today. Mostly sunny 40 degrees W15mph winds. Feels like 32. And I still overdressed. The 42-7=RSS is 11-45=-34 That's in the cautionary zone. Need to be very aware of tweeks, aches and pains to avoid injury. Post run cool down and stretch; yes! 5 minutes.
One driver wanting to 'yield' the rightaway while I was still 15 feet away from the roadway and not walking. One startled hiker listening to music. I could hear it, may have been an external speaker. I think if you choose to isolate yourself with music and / or buds, you are responsible to be aware of your surroundings, and expect others to be using the trail. Minimal garbage pick up today.
Pheasant Branch Trail Out & Back
7.37 miles 222 Watts 150 BPM RPE 5
7.37 miles 222 Watts 150 BPM RPE 5
Finished before the rain.
Noticed frogs returning to retention pond!, turkeys on side of road, rushing and calm creek, duck honking and landing on pond, groundhog crossing. Used visualization of bridge crossing to extend distance. Felt stronger.
Noticed frogs returning to retention pond!, turkeys on side of road, rushing and calm creek, duck honking and landing on pond, groundhog crossing. Used visualization of bridge crossing to extend distance. Felt stronger.
Wednesday Mostly Sunny 41 degrees x 6 Thursday Sunny, 48 degrees x 6
Monday March 25
Pheasant Branch Trail Out & Back 6.85 miles finished in light rain!
Stryd Power Zones are dialed in. Garmin Heart Rate Zones are close...
Week of March 18
Seven days, six runs, thirty miles. It's good to be back.
March 15 New! McMillan Run Coaching Certified!
I researched multiple coaching certification programs. The connection between the McMillan program, Garmin Coach, and coach Arthur Lydiard piqued my interest. I thoroughly enjoyed completing the McMillan Certified Coach program. In developing my coaching philosophy and methodology I look forward to continued education and growth and being of service to others who aspire to meet the personal challenges of athletic endeavor.
2024
Monona 20K May 4
Run Madtown 13.1M May 26
Waunafest 10K July 27
Madison Mini 13.1M August 10
Madison Half 13.1M November 6
2023 Run PR's
1 mi - 7:03 /mi Waunafest 10K Jul 29
5K - 23:07 = 7:26 /mi Madison Nov 12
10K - 46:36 = 7:30 /mi Madison Nov 12
13.1 - 1:40:58 = 7:42 /mi Madison Nov 12
26.2 - 3:45:44 = 8:37 /mi Chicago Oct 8
Long 26.42mi Chicago Oct 8
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