Last week was another step in my careful return to running. The mileage was still low, and any attempt at speed proved to be pretty frustrating. I finished the week with a 6.5 mile run with my Saturday morning group. I hung with two younger & faster guys (Kris & Ruben) for about 4.5 miles, then had to back off. Sadly, we weren't laying down a blazing pace, either (I ended up with a 7:48 pace, which seemed much harder than it should have). I just don't have it right now. But I digress.
Here are last week's numbers:
Long: 8 mi
Avg pace: 8:46/mi
Avg HR: 136
For Wednesday's 8-miler, I ran in the afternoon to get a little "heat training" in. It was 80 degrees, which felt plenty hot, comparatively speaking. During the 20-minute drive home, I cranked my heater all the way up just to add to the effect. I was a slimy, sweaty mess by the time I got home.
Throw in a 13-mile family bike ride on Friday night, plus a little strength training here and there and that sums up the week.
I'll run short and easy today and tomorrow, then rest on Wednesday and Thursday before starting Ragnar on Friday.