Weigh in Tuesday

Body fat percentage is slowly coming down, now at 18% (approximately), which is definitely an improvement on the 25% or so in April.  Quite a way to go to single digits but the long 45-minute walks with Daisy, running 30+ miles per week and working out for almost an hour 3 X per week - not to mention the calorie counting - are having the desired effect. Weight today is no different than last week, still 163.  Hitting a bit of a plateau but some of it is residual water retention from last Sunday's 17 miler. For some weird reason I 'gain' about 4 pounds after any very long run, especially when it is hot.  Just the body's mechanism to protect the bruised/injured muscle cells, I suppose. It takes me a good 4 days or so to get back to normal. 

We are now just about halfway into the 16-week Hal Higdon 'Intermediate II' marathon training schedule.  8 weeks done, 8 to go.  The heavy hauling is right up ahead.  A 9 mile pace run on Saturday followed by a relatively easy 12 miler on Sunday.  From then on I will have to complete 4 more very long runs (one of 19 miles and three 20-mile runs) and three 12-mile long runs, as well as five fairly long mid-week runs (10 miles) and several 9 to 10 mile pace runs on Saturdays.

So far, the best thing has been no serious injuries.  Still some nagging issues with plantar fasciitis in my left foot but keeping it under control with icing.  The worst thing?  Definitely the heat!  It has been relentless.  This evening's mile repeats at Rice will be run with temperatures in the low to mid 90's.

Another great boon has been the support of running friends in our Happy Runners group.  There is no way I would have been able to do some of the long runs without some company and a sag station every couple of miles or so with cold drinks, snacks and a smile!  Thank you!!