Sunday, July 29, 2007

90 degrees isn't that bad

I think my body is acclimated to the high temperatures. It was 90 degrees at run time (0515) this morning, but it felt more like in the mid-80s. The morning temps for the last 3 days were at 94 degrees, so it could be the four degrees difference. The high two days ago reached a blistering 125 degrees.

Since I'm not able to put in the long(er) runs (16-20M) like I normally would do back in the rear, I need to start incorporating some threshold running into my Sunday runs to make the best of it. After 3 miles of easy running I ran 2 x 12 minutes at tempo pace (which I’d say is ~5:48 pace with my current fitness) with a 2-minute rest in between followed with 45 min easy. My average pace for the 12-minutes was 5:40 & 5:50 respectively. I slowed in the last minute of the 2nd repeat when I encountered a side-stitch. These side-stitches are a mystery. They seem to show up when they want to… most cases, during our big races. The last one I had was around the halfway mark of Rocket City Marathon. The last 45 minutes of running felt good as I cruised along at 6:40 pace.

Here's how the week of running went:

Mon: Unable to run.
Tues: 1:13:32 including 4 x 5min @ 10k effort w/ 3min recovery (11M - 6:41 pace)
Wed: 1:00:41 (8.2M - 7:24 pace)
Thur: 1:05:24 (10M - 6:32 pace); middle 4 miles (4-7) in 24:20
Fri: 1:07:10 (9M - 7:28 pace)
Sat: 1:03:10 (9M - 7:01 pace)
Sun: 1:33:39 (14.1 - 6:39 pace); w/ 2 x 12 minutes @ tempo pace

Weekly Total: 61.3 miles in 6 sessions

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