week of 9 July

Mo - 4.1
nbrhd loop. wp7-1

Tu - 10.5
Ran to work. It was very hot and humid. It was 78 with a dewpoint of 70(!) at 6am. Did two tempo intervals. I did the first one two long and probably too hard and had trouble recovering my heart rate, so I ended up running my cooldown at about 160. First interval was 1.86 miles in 14:10 @166bpm (7:37 min/mi). About 9 minutes rest including a minute at a stop light and then 1.14 in 8:38@169bpm (7:35 min/mi). I was shooting for MP, but realistically, this was probably faster than that. On one of the uphills I hit 179. Still my legs didn't get that hardened feeling like they did during the tempo intervals in the spring. Average was 155 bpm, which is very high for one of these runs and the average pace was on 9:09 min/mi. wp7-1

We - 4.1
Cooler, but just as humid. 70 with a dew point of 70. You can't see out our windows because of the moisture on them. HRM was kind of haywire for the first 20 minutes. My right quad still hurts from Sunday. wp7-1

Th - 10.3
Lake A loop with 2 mile spur. Sorta tried 3x8 min faster, but legs felt heavy and only got in the upper 140s in the first and low 150's for the last (except a few hills where it went higher). wp7-2

Fr - 4.1
nbrhd loop. 38:32, 9:23 pace, 134 average. Pace/heartrate is in the ballpark of spring runs I think. wx was cool and not too humid. 64/56. wp7-2

Sa - 0
Slept in thinking I could run after the swim meet, but it was 2pm before we got back and very hot and well I'm kinda tired and...

Su - 8.9
35 minute warmup, 5K in 20:38/187, 17 minute cooldown. I'm calling the wup and cdn 9 min/mi pace so today was 8.9 total. wp7-2

Last 5K in May was 20:31/188. It's hard to compare these. This was a modified cross country course on a pretty humid July morning. I really don't know what the distance was today, but a friend ran this 12 seconds slower than the one in May and I was 7 seconds slower. I think I'm about in the same shape as I was then, which isn't good when you need to drop 9 minutes off your marathon time. I'll know more in 3 weeks when I run a certified 5K. wp7-2


week
42 miles, 6h20m
shoes
wp7-1: 296 + 19 = 315
wp7-2: 130 + 23 = 153