I am writing away and preparing for the start of classes. So things might get behind here.
Friday: weights only; rotator cuff, pull ups (5 sets of 10: strong), bench: 10 x 135, 3 x 185, incline 10 x 135, decline 10 x 165, goblet squats: 6 x 30, 50, 60, 4 x 70, military: barbell: 1 x 95, fail with 115, 1 x 105 (hard), 6 x 95, 10 x 80, rows: 3 sets of 10 x 110 machine, hex: 4 x 175, 4 x 215 (hard), headstand, planks.
Saturday: Zoo run run race plus 1 mile warm up, 1 cool down. 29:12 (9:27, 9:53, 9:51). Best time since 2015. Cool weather.
Sunday: walk 5 miles after Indianapolis trip.
The course (which I wonder if it was really 5K, given that the first place finisher did NOT lap me and I was 19:20 at 2 miles) is a sharp downhill, level, uphill, downhill, uphill, flat for 400 meters..and features a lot of twists and turns. It is both interesting and tough to run hard on; sort of a XC on crumbly pavement type of thing.
Tracy finished lap 2 about 30 seconds before I finished so I did her lap with her.
During the race I had caught up to MarySue at the end of lap 1 but couldn’t sustain it..she was to finish 8 seconds ahead of me.
Strangely enough, my paces: 28/80 overall, 14/32 men, 1/3 55-59 M, were not that bad.
Life of an old goat 