Yesterday I completed my first key workout since I arrived on Guam. I did an easy 6 miles in the morning and then 11 miles, which included 3 x 2 miles at half-marathon effort on the track, in the late afternoon. Because of the tough running conditions, 93 degrees, I decided to focus more on effort than pace. I ended up surprising myself running each 2-mile faster: 11:22 (5:43, 5:39), 11:15 (5:39, 5:36) & 11:00 (5:36, 5:24). I took 2 minute rests for recovery in between the 2-miles. It was a good workout, but I was completely empty and dead-tired afterwards.
This morning I ran 11 miles in the sweltering heat, about 97 degress RealFeel. It was so hot that I took in 40 ounces of fluid (20 oz Powerade & 20 oz water) during the 81-minute run. In the late afternoon/early evening, I ran an easy 4 miles on Tumon Beach (see photo below - 5 July post). Just as I was ending the run, I bumped into my running friend Fred, who ran the length of Japan back in 1983. I tagged along with him for 6 miles chatting the entire run, of course, about running. A total of 21 miles for the day.
Today: AM - 11 miles easy; PM - 10M easy
Tues: AM - 6M easy; PM - 11M including 3 x 2-miles @ half-marathon effort