Age is just a number.

AM-10 miles with 5 miles at steady MP effort down Antelope. Ran at a nice medium sub six pace with a 29:11 split for the last 5 miles.  Some heat but not too bad..  80-83 degrees F.

I was sad to hear about the US guys in the marathon today especially Hall who had to drop out because of a sore right hamstring.  Hmm... That sounds kind of familiar.

PM-Easy ride on the bike for a half hour.

AM-Easy 5 miler.  Loop course. Bettered my time for a given hr this morning. Some of that due to some temperature change. But the legs felt a little different today also than usual:)

Got my T-7s the other day and they are the still my favorite shoe.  I have to order them special because none of the stores carry them.  I really don't like doing that because you should support local stores whenever possible.  However I guess there just isn't enough demand for them around here which is puzzling to me because Brooks really makes a great racing flat.

5 miles (35:28) total time. 65-75% mhr.

PM-5 miles loop course.  (33:09) total time.  Felt great and helped me get rid of some stress from being surrounded by so much negative energy today.

Abduction and other core exercises tonight afterwards for 15-20 min.

AM-6 miles easy 70-75% mhr.  Loop course with added mileage towards Syracuse out and back.  Sleep issues again..

PM-Easy 6 miles at 6:40-7/min pace.  Rail trail.  Core and abduction  work with stretching later.

PM 1-Long MP/LT run.  The workout consisted of 3x4 mile with one mile easy ( I guess you could call it easy considering the heat..) in between sets. First set at MP, next two consisting of MP progressing to half/15k effort until the end of run. Unfortunately no time for a decent cool down.

Gordon/Up Antelope and US-89 out and back with some good incline/decline and hills.  Temp was 93 F with some crosswind coming back. Nice and toasty and a bit brutal this afternoon but good for strength and heat acclimation:)

Core work and stretching afterwards.

PM-No recovery jog this evening. Had some yard work and errands to attend to.

AM-Easy 4.5 miles. First 2.5 at 7-8/min/mile and the last 2 at 6:30-45/mile range. Recovery runs are a bit easier lately. It is starting to get cooler now also.

 PM-No run this evening. Need the fresh legs for tomorrow..

AM- 7 miles with 5 miles at 80-90% mhr.  Rail trail/Gentile out and back.  Watching the fighter planes thunder overhead was a thrill and helped me really get the workout done:)

Easy 5 miles at 6:40-7/min pace before work with no time for any more unfortunately. Rail trail modified loop.  It works out though for the week as far as building up mileage at a slower but still steady increase over time. Go to 70 mpw hopefully this week.