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Training Update

I'm a bit overdue for a training update.  First I need to cover the fact that last weekend was not a good weekend for training continuity.  Let's look at it this way:
Friday: weigh in 169.5 7 hour drive.  dinner was a Large Chick Fil A #4 with a frosted coffee
Saturday: ran 11 miles, 4.9 of them as fast as I possibly could lunch and dinner was pizza and coke and 3 beers at the after party
Sunday: breakfast was a latte and a blueberry muffin, dinner included a lot of rice and another 6 hour drive
Monday: weigh in 173.6
So, the beach to bay relay took its toll on my weight at the very least.  I expect it to be back down under 170 pretty quickly though. (170.5 as of Thursday)
It's been just over a month of eating primarily "primal."  I love Mark Sisson's 80% rule and I try and do at least 90%.  Meaning I strictly stick to the diet plan at least 90% of the time.  Obviously, this weekend was one of those exceptions that I'm willing to make.  I'm doing this diet to get faster.  I'm not going to be an elite athlete.  I'm OK with occasionally letting myself go every once in a while.  There's no sponsorships riding on me running a certain time.  (well, if there IS anyone interested in sponsoring me though...)  However, I am serious about improving.  That's why I'm doing this.  I need a goal to keep pushing towards.  Right now, my next goal is a sub 4 hour marathon.  After that is completing a 50 miler.  Then, we'll go from there.
Tuesday, Mila and I went to check out the Red Arroyo Trail again.  We were met with some disappointment, however, as we noticed that it was only about 3 miles long.  The positive note - I had my quickest HR mile to date! (10:20)  The run went great, then I jumped on my bike and did 30 more minutes.
Wednesday was an hour long bike ride.  I'm really liking these bike rides.  My Garmin gets a little confused though.  All the sudden I'm going from 10-12 minute miles to 4-6 minute miles.  I think I'm close to finding a good long distance course.  I got in 9.5 miles Tuesday, but much of that was circling back for Mila.
Today I went on my "Torcido replacement" search.  The heat got me though.  After 2 good miles, I hit a heat wall and my 3rd mile was 15 minutes.  So I got to see where a hill might be in a quiet neighborhood, but had to get back before totally exploring it.  Saturday will be the interesting run.  2 hours and 20 minutes.  I'm going to get up early so the heat won't be as much of a problem.  It'll be about finding the right spot and seeing what my body can do for that much time.  My next longest HR run (5 miles) was bit of a disaster due to 95 degree heat.  I'm curious to see how this goes and if I'll "need" my emergency Gu.
Here's pics from today's exploration:


the front of my favorite house in town and right in front of a potentially good hill

this leads from up in the neighborhood to down to the river


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