Training update: last week, finished with 23.8 miles total, and two tough sessions of singles tennis. I need to mention tennis, because I work really hard during these singles matches, which sometimes take a total elapsed time of up to 2 hours. I suspect there is some cardio benefit, as after long rallies, I even feel the need to bend over, much as I would after a quarter-mile interval or race. Also, I finished last week's training with a 6.8 mile hilly run in the woods of Houghton, NY, includig a run up the infamous "Devil's Back."
Training update: ran an evening speed workout on the track Monday night to avoid the heat, but unfortunately, it was less than 2 hours after eating a full dinner. I didn't feel sick, but times were slow. I have been doing 8 quarters in about the 81 to 81.5 range. My first quarter Monday night was 88.5!!! The subsequent 7 quarters ranged from 83 to 85, with most of them in the 84 to 85 range. I finished with 2 200s, in 36 and 37 respectively.
Training update: tonight, I plan to drive to a park that has rolling hills, do some warmup running, then 8 repeat hills of about 250 meters each, jogging back down the hill for the rest interval, then a mile or so warmdown. Tomorrow night I have tennis planned again (played last night also instead of runing), then maybe an easy 3 miles Friday to rest up for Saturday's race.
Racing: 8K hilly road race planned for Saturday morning. I've done this race twice in the past, once in over 34 minutes, and then 2 years ago in 32:40. The 32:40 was under perfect, cool conditions. This year, it will likely be over 70 at race time (9 am), so we'll see. I think I'm in decent shape, and I've been doing speed workouts on the track almost weekly.
As you can see, I took your comments under advisement and have not yet retired!
Mark
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