10 miles steady in 70:28 at 11am. Ran from home 5 miles up the Old Croton Aqueduct (OCA) trail to the Scarborough school and back. Splits were even: 35:25 / 35:03. We have been having a heat wave and today was hot again, but at least there was a bit of a breeze returning. Ran without my shirt which always seems to make me go faster. Overall, I went harder than planned and was surprised to hit even splits -- I thought I'd die coming back. Ending HR was 160. Felt strong overall, and it was a good effort considering the weather. My left hip and right knee were a little sore as usual, but it's just the same old niggles, nothing acute. In the last half mile after I got off the trail and on to the streets, I was running down a narrow street made more narrow by construction work on the side of the street. A teenager (ooooh!!! I hate teenagers!) driving an SUV with a girl in the front seat was weaving as he came towards me, pretending like he might hit me. As he passed I slapped the back of his car to let him know I didn't hold with his driving. In retrospect I wish I'd hit the driver-side rearview mirror right next to him and knocked it off-kilter a bit. Oh well - you always think of these things later. One thing I've always wanted to have the opportunity to do is jump up on a car's hood if it pulls out and cuts me off. Not sure I'd actually have the nuggets to do that, but it's fun to think about at least. Hit the Tarrytown Y later in the afternoon for my upper-body routine. If anyone is interested, this usually consists of: bench press standing row (where you lean over frontwards and pull a barbell up towards your stomach)
pec flies shoulder press upright row shrugs shoulder raises (front and side)
shoulder flies
lat pull-downs tricep extensions bicep curls
I use a combination of free weights and machines depending on the exercise. I use whatever weight leads to burn out after ~12 reps. Normally I do just one set of each, and typically I do the whole routine every 3 days. It takes about 45 minutes.
Current weight is 148 compared to a racing weight of about 144.
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