Week 7 update - 25 miles down & 25 to go for the week

Monday, July 31 - 10 miles with 5 miles at tempo pace

6:20 AM CDT -- Track. Running on a track - round and around. In 80+ degree temperatures with 90+% humidity. I ran up to Plainfield North HS (brand spankin' new, never been taught in), which is 2.5 miles from my house. I knocked out twenty, yes 20, 400m laps at tempo pace. Lap averaged ranged from 1:42-1:45. All told, the tempo miles were 6:54-6:59. The non-tempo miles were far slower - especially the last 2.5, which had some walking inter-mixed.

It's worth noting that I have never sweated this much in my life. Sweat, gallons and gallons of sweat. I am typically a low-volume perspirator. Not so any longer.

My return trip of 2.5 miles back home was tough. I felt dehydrated. Sure, I had a water bottle at the track, but I don't think I drank enough. My 24 oz water bottle was empty by the time I completed my 10 miles total.

I went to work satisfied and re-hydrated. Later in the day, I boarded a plane for Atlanta.

Total time: 1:16:50 - est 7:41 pace for all 10 - Avg HR: 156

Tuesday, Aug 1 - Alpharetta, GA - 4 miles recovery

6:40 EDT - Marriotts are so cozy, right? Also over-priced. News to the midwesterners and east coasters: It's also hot as usual in Hot-lanta and other parts of the south.

I decided I would "try" to do my easy recovery 4 in the fitness. The first 2 miles at 8:50 pace on the 'mill in the tight confines of the mini-gym seemed like an eternity, so I jumped off the 'tread and headed outdoors. I guesstimated a one-way mile at 8:55 and headed back to the hotel. Total workout was about 35:20.

Wednesday, Aug 2 - Plainfield, IL - 11 miles Med-Long run

6:00 AM CDT - Out the door at 6:02 AM with much determination to crush 11 miles. I knew right from the get-go this would be a "cover the distance" type run. I did a MapMyRun to plan out the path to hit 11 miles - a minor add-on and deviation from the prior 10 mile trek.

In short, I struggled with the heat and felt fatigued. But, I covered the distance. With no GPS or Pod, I am estimating my distance and using MapMyRun. MapMyRun verified my thinking that I did 11 miles on the nose in damn near 1:28 flat. This is 8 min miles.

Total time: 1:28:09 - Est pace: 8:00 - Avg HR: 155 (pretty impressive, considering!)

Worth noting: Number of stops or walks: Zero. Here's is this morning's route.

Up next....

Thurs: REST Baby! Cross-training??? Doubtful.
Friday: 7 miles with strides
Saturday: 18 miles
Sunday: REST

I slugged a 20 oz Gatorade in 2.2 when getting back into the A/C of my house.