faster with age

     My hip was bothering me a bit again this weekend. Biking didn't seem to bother it so I took my favorite mountain bike route for the first time this year. It is 46 miles total with 28 miles on dirt and 18 paved. It includes a 14 mile section of dirt road down through the Oneida Narrows with about 6 miles along the Oneida Reservoir then 8 along the Bear River. There is a campground along the reservoir and I always love the smell of cooking breakfast lingering in the trees as I ride past. This ride has about 1200 ft net elevation difference from highest to lowest points. I hammered pretty hard this whole ride except near the halfway point I did take about a 10 min break at a grassy picnic area along the reservoir to eat an energy bar and get a drink. I averaged 16.1 MPH. I felt pretty good throughout this ride. My arms actually got the most tired from all of the jarring they take on the bumps. There was one 5 mile section in the Narrows that was extremely rough. It was a very nice ride and my average speed was about as fast as I have done it. I feel like my biking fitness has come back quickly over the past couple of weeks. I wish I could jump start my running and see some quick improvement the same way.

6 easy.  Hip still a little sore.

11 easy. Hip much better. 8:39 AP

     Went 20 miles on mt bike

     I wanted to get in at least one 5k specific workout this week and decided for me the best 5k workout is a 5k the week before the race. I ran a 5 mile warmup starting at 7:58 pace and progressing to 7:23 by the 5th mile. Then I changed into my racing flats and ran the 5k. I was planning to run it in about 20 min. but went a little faster in 19:27. Splits were 6:15, 6:22, 6:19, and :31. I had a slight tailwind the first 1.5 then ran back into the headwind the last 1.6.  I finished up with 2 miles at 8:12 pace. I am pretty happy with the result but I never really felt that great the whole time. Even the warmup felt hard. It might have something to do with the biking that I've added the past couple of weeks.

     Went for a 19 mile mt bike ride in the 93 deg afternoon heat.

     Family reunion up at the spruces. Went on a 5 mile hike.