Monday, July 14, 2008

Another Week of Summer Base-Building

Days Since Last Run Below 70°F: 59 (May 16; Spring was very nice this year)

53¼ miles for the week of July 7th through July 13th

M – 4 miles, recovery run, average pace 8:28 mpm, 77°F at 4AM [Dow-]
Tu – 5¾ miles, average pace 7:14 mpm, 84°F at 4AM [Dow/BS]
W AM – 4¾ miles, average pace 7:48 mpm, 83°F at 4AM [Dow]
W PM – 7 miles, 3x1Mile/400rec, overall average pace 7:34 mpm, Miles in 5:59.0, 5:59.1, and 6:08.5, 86°F at 7PM [B’Wood]
Th – 4 miles, recovery run, average pace 8:42 mpm, 84°F at 4AM [Dow-]
F - 10 miles, 7:44 mpm average pace, 89°F starting at 10AM [SeaC/SSTrail-MBT-2M-MBT/SeaC]
Sa – 8 miles, average pace 8:31, 90°F at 1PM [SeaC/SSTrail-Brz-MBT/SeaC]
Su – 12½ miles, average pace of 8:23 mpm, sunny and humid - started out good, but still crashed, 86°F to 88°F from before 9AM [SeaC/SSTrail-MBT -2x(2M-MBT)/SeaC]

I was pretty pleased with Friday’s run. It’s nice to be able to run 10 miles under 80 minutes in the Summer and I was even able to pick up the pace on the way home. Sunday’s run was supposed to be an early start, but I didn’t make it out the door until 8:40. That’s too late to squeeze in a medium long run before the sun gets too high. I started out pretty aggressively and paid for it the last few miles.

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