Tuesday, November 20, 2007

Training Week 10

80¾ miles for the week

M – 6¾ miles recovery run, average pace 8:36 mpm, 74°F at 4AM [S-B/Dow/B-S]
M PM - missed
Tu – 8¾ miles general aerobic, average pace 7:15 mpm, 75°F at 4AM my shoes went soggy from sweat [Dow/Dow-]
W AM - 7¼ miles, average pace 7:29 mpm, 75°F at 4AM [S-B/Dow/B-S/Ol]
W PM – 6½ miles, 6x600/200 recoveries to 400 recoveries, average pace 7:17 mpm, 600s in 2:03.9, 2:00.3, 2:02.1, 2:03.9, 2:03.6, 2:02.8, 74°F at 7PM [B’Wood track]
Th AM – 7½ miles recovery run, average pace 8:22 mpm, Vacation Day, 64°F at 10AM sunny and windy [SeaC/NtrailMBTrail/SeaC]
Th PM - 4 miles recovery run, average pace 8:17 mpm, 61°F at 6:30PM
F - 15 miles, general aerobic, average pace 7:10 mpm, 69-70°F starting at 11:40AM, sunny and still nice but a Gulf breeze already [SeaC/NTrailMBTrail-3x2MMBTrail/SeaC]
Sa – 9 miles recovery run, average pace 8:24 mpm, 76°F at 11AM with light rain [SeaC/NtrailMBTrail-2MMBTrail/SeaC]
Su – 16 miles, average pace of 7:10 mpm, 69°F to 73°F from 10:40AM after heavy rains, mostly cloudy to sun and very humid [SeaC/NTrail-2M/SeaC//SeaC/NTrail/SeaC]

The weather guessers are promising a real cold front Wednesday evening. The temperature shouldn't go higher than the low 60s all the way through the weekend. That will be really nice. It should also help cool down the Gulf and bay waters. The water temperatures are still up in the mid-70s, so when the cold fronts turn around, the warmth and humidity come up right away.

I need the cooler weather. This is the peak mileage week of the training cycle, with a 7 mile LT run on Friday and a 24 mile long run scheduled for Sunday. I'm thinking about running to the high school and running the 7 LT miles on the track. I think I need the extra reinforcement of checking my pace every 47 seconds.

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