<p>Did the intervals. One easy mile followed by 5 x 1/4 mile with a four minute walk in-between. Times (pace): 1:47 (7:08), 1:43 (6:52), 1:43 (6:52), 1:42 (6:48), 1:38 (6:32). This was followed by another easy mile.</p>
<p>The time for the last quarter is either my top speed or very close to it right now for a quarter-mile.</p>
<p>I didn’t feel particularly tired after this workout. That may be the point of these things - don’t wear yourself out so that you can improve performance.</p>
<p>That’s a great workout. Yes, it’s good if you aren’t falling on the ground at the end like I tend to do! We generally did not walk between intervals but jogged, since our goal was more fast endurance than pure 5K speed. </p>
<p>7.1 miles this morning. We’ve been having some thunderstorms, so it was only 72 degrees but over 90% humidity. I was soaked when I got home. Doesn’t feel real easy.
We are going to the Opry tonight (Grand Ol’ Opry) to see Kix Brooks and Eric Church et al, so I had to get the whole run done this morning.</p>
<p>Planning way ahead here. Any suggestions on what is good to eat/not eat during the day when the 5K event is in the evening? Thanks.</p>
<p>My race is in the evening too and I’m probably going to go with bacon, eggs and toast for breakfast, a light lunch and a clif bar about 60 minutes before the start. That would be about 1,000 calories so definitely enough fuel but not enough food to make me feel heavy.</p>
<p>I like the idea of an evening run in the summer - it’s usually (but not always) okay for temperature. This course is south-north to the east of a bunch of tall buildings and then the second half is to the west of the buildings. The buildings provide shade on the first half and you have the sun on the second half. It’s a gradual downhill for about 0.7 of the race, then gradual uphill until the last block where it is a very steep uphill. I’ve always walked at least a little of that final uphill.</p>
<p>I would stay away from anything spicy or slow to digest. Pancakes, eggs, turkey sandwich would be OK. Probably not a restaurant salad bar- those can cause problems sometimes. Make sure you drink plenty of fluids but not so much that you feel sloshy.</p>
<p>
</p>
<p>Now that makes me jealous! There is a lot of truly wretched music in Nashville, but there is some really incredible stuff, too!</p>
<p>I’ve got tix for a couple of ol’ has-been pioneering country rock bands: Asleep and the Wheel and New Riders of the Purple Sage (Jerry Garcia’s pedal steel practice band). It appears that both bands have brought in a steady influx of young talent as the old geezers died off so they aren’t just nostalgia bands. The local venue is fantastic, so I’m sure it will be fun.</p>
<p>My legs are still complaining, so I’m going to do a short/sweet burpee fusion workout and call it day.</p>
<p>In other news, I found a pretty decent Asian market in Manchester, so that’s another “gotta find” off my list.</p>
<p>Thanks for the tips. <chomping on="" chicken="" sausage="" as="" she="" types=""> </chomping></p>
<p>The guitarist Saturday night was really quite good, and not too loud, fortunately, as we were seated right by him. I hope you’re having fun at the Grand Ol’ Opry tonight, MOWC!</p>
<br>
<br>
<p>My wife likes H-Mart in Burlington - check it out if you’re in the area. It’s a huge store and covers the major Asian countries.</p>
<p>35 mile mountain bike ride in 95 degree temps. Blue skies, no humidity, so no complaints.</p>
<p>Stupidly went out with too little water, so had to bother someone, so I could refill off their garden hose. Not a lot of houses in the area, and mostly vacation homes, so I was lucky some one was home.</p>
<br>
<br>
<p>That still sounds pretty challenging.</p>
<p>I took advantage of the (slightly) cooler weather and took a walk - about two miles. Hope to do a proper gym day tomorrow.</p>
<p>
</p>
<p>Now that is what I should have done yesterday.</p>
<p>I didn’t go up and down every aisle, but the market in Manchester seemed to have all of my staples. Bulldog tonkatsu sauce. Kimlan soy sauce (in the light-colored version that is used in so many Chinese dishes). Lee Kum Kee Premium oyster sauce. Golden Boy thai fish sauce… All in all, probably better than the place I had been using in Portsmouth. I’ll check out the place in Burlington some time. </p>
<p>As I keep reading how good coconut is for you, I’m going to have to crank out some Thai curry pastes and Thai coconut milk curries. Probably a winter time project.</p>
<hr>
<p>Burpee Fusion for me. The usual. Three six minute sets: 12 swings or 6 burpees on the minute every minute. Panting like a dog, of course. but not too bad. I needed to do something and my legs said, “no way big fella” to squats or lunges… I’m here to tell you that walking up stairs for 2.25 miles and then down stairs for 2.25 miles is definitely workout for the ol’ legs. I really don’t get sore very often, but I have been this time. Good sore, but I’ve gotta let things recuperate a little bit.</p>
<p>Burlington, VT? That’s virtually in Canada. Not a quick jaunt.</p>
<p>Burlington, MA. I wouldn’t expect a big asian supermarket in Burlington, VT.</p>
<p>Ahhhhhh. Thanks, BC. Before I posted, I looked for a Burlington, NH. I didn’t think of MA.</p>
<p>Got the Garmin paired and data uploaded and looked at the maps and charts. I’m probably good enough with that right now.</p>
<p>Great job on the 400s today BC. They say consistency on each lap is key. The charts that I have say that if 24:00 is your target you should be running your 400s in 1:46. If 23:00 is your goal then 1:41. You seem to be right on target. Plus you seem to be in great aerobic shape.</p>
<p>You inspired me so I did my intervals tonight— 2 x200s, 3 x 400s, 2 x200s with stretching, mile warmup and mile warm down. I want to get more speed work in for Masters Track event toward the end of the month. Ordered new pair of track spikes. First new pair in 35 years! I feel like a kid again!.</p>
<p>Weights today, and a few more slow 45 second intervals. I can still feel something in my leg, so still not back to normal. It does seem to be getting better though.</p>
Thanks. Opry was awesome. Best lineup we’ve seen there. Kix Brooks, Trace Adkins, Jimmy Dickens, Easton Corbin and my favorite, Eric Church. It was fun.