Monday, July 23, 2007

Last Week: Still Struggling

Days since last run less than 80°F: 0 (July 23rd)
Days since last run less than 70°F: 87 (April 27th)

40¼ miles for the week
M – 0 miles, slept in, 84°F at 4AM
Tu – 5¾ miles, average pace 6:53 mpm (The measured “Dow-Minus” two-miles were 13:15 going out and coming back was 13:08), 82°F at 4AM [S-B/Dow]
W – 5½ miles, with 5x800/200 then 400 recoveries, average pace 7:14 mpm, 800s in 2:54, 2:50, 2:52 (went to 400 recoveries), 2:52, and 2:52, 79.6°F at 7PM cooled by some nearby rain clouds [B’Wood Track]
Th – 0 miles, 81°F at 4AM
F - 9 miles, average pace 7:28 mpm, 83°F at 5PM, overcast with occasional sprinkles [SeaC/NTrail-2M/SeaC]
Sa – 9, average pace 8:25 mpm, sunny 88°F at 6PM [SeaC/NTrail-2M/SeaC]
Su – 11, average pace 8:16 mpm, started out OK, but the heat got to me at about mile 8 and I went into survival shuffle mode to make it home, 89°F at 11AM [SeaC/NTrail-2x2M/SeaC]

I was happy with the overall 26:24 for 4+ miles of Tuesday’s tempo run, a new record for July. 82 degrees actually felt a little cool at the start, but I still ended up soaked in sweat.
Sunday’s run was really difficult. I think both my running shoes and work shoes are at their end of life because my lower legs have been giving me niggles. Sunday was a combination of heat exhaustion and just tired legs. This was the first time I’ve had to go to the “survival shuffle” for quite a while. Even today, I feel pretty beat.

The local Mosquito Chase 5K is this Saturday. Last year I downloaded the USATF certification maps and measured and painted the mile splits. During Wednesday’s run, I’ll repaint the split markers. I can't say I expect to run very well Saturday.

How about that Alan Webb?

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