Monday, December 3, 2007

Week 12: Sweat-Soaked Shoes in December

89¼ miles for the week

M AM – 6¾ miles recovery run, average pace 8:32 mpm, 42°F at 4AM [SB/Dow/BS]
M PM - missed
Tu – 15 miles medium long run, average pace 7:12 mpm, 54°F at 3PM, Vacation Day [SeaC/NtrailMBtrail-3x2MMBtrail/SeaC]
W AM - 12½ miles, average pace 7:28 mpm, Vacation Day, 70°F at 11AM [SeaC/NtrailMBtrail-2x2MMBtrail/SeaC]
W PM – 6½ miles, 6x600/200 recoveries, average pace 7:07 mpm, 600s in 2:05.6, 2:03.1, 2:00.6, 2:02.0, 2:01.1, 2:01.5, 63°F at 7PM [B’Wood track]
Th – 6¼ miles recovery run, average pace 8:30 mpm, 59°F at 4AM [SB/Dow/Ol]
F AM - 10 miles, fairly hard general aerobic, average pace 6:50 mpm, 73°F starting at Noon, [SeaC/NtrailMBtrail-2MMBtrail/SeaC]
F (later) - 4¼ miles recovery run, average pace 8:18 mpm, 67°F at 5PM, [FlagR/P/P]
Sa – 10 miles recovery run, average pace 8:21 mpm, 77°F at noon [SeaC/NtrailMBtrail-2MMBtrail/SeaC]
Su – 18 miles, average pace of 7:30 mpm, 80°F to 81°F from 1130AM, mostly cloudy with occasional sun, the dewpoint in the low 70s, and a strong Gulf breeze [SeaC/NtrailMBtrail-3x(McL1M-2MMBtrail)/SeaC]

I hope it won’t be so warm for Sunday’s 30K race. This week’s Sunday long run was way too warm and humid for December. My shoes were completely soaked with sweat around the 16th mile. If it’s that warm for the 30K race, I really should just use the race as a marathon pace run. I’d really like to run a warm-up race at peak effort to help firm up a goal marathon pace.

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