HUMPDAY! We made it! I hope this week is going great for you and if not- we're only 2 more days until the weekend! I ran 47.18 miles last week and had pretty good speed & long run sessions, but less-than-stellar tempo run. I know heat shouldn't be an excuse, but Tuesday was a funky day with our main database down so I went out for my run mid-morning (rather than doing it later in the day) and it was HOT. Also there were so many cars- I just wasn't feeling it. My plan was to try to do my tempo runs later in the day to simulate what race day fueling will feel like, but I think I'll save that for September/ October when it starts to get cooler here. Overall, I think this was a successful week building back up to the 50's again! 

Monday, 7/23: 6 mi easy 419' UP with barre class at lunchtime & 10 minutes of recovery yoga. Had to do this run after work in the heat because it was storming like crazy when I woke up! 

Tuesday, 7/24: 2 mi warm-up/ 6 miles @ tempo goal 8:12-8:01 (8:15; 8:12; 8:26; 8:29; 8:27; 9:31; 9:14) 2 mi cool-down. 10 miles total average pace 9:16

Wednesday, 7/25: 7 mi easy @ 9:41 359' up in the morning with 30 minutes of strength after work. Finally felt so good to get this run in before the sun came out!

Thursday, 7/26: 1.5 mi warm-up (actual: 1.0 mi warm-up); 8 x 600 @ 2:33-2:36 with 400R (splits: 2:40/ 2:39/ 2:45/ 2:41/ 2:37/ 2:35/ 2:36/ 2:35); 1.5 mi cool-down (actual: 1.18 mi cool-down). I originally wanted to go to the track closer to home (after hitting snooze one-too-many times), but someone was already using it so I headed into town and figured I would just do it on the flat road where I would normally do my mile repeats. When I got to the road, they were washing it and the park was already getting busy (so much traffic). After my first 3 repeats feeling frustrated dodging the cleaning truck, people, and cars I headed to another road that isn't quite as flat and was finally able to find get into a speedier rhythm. Oh well. Maybe next time I'll either not hit snooze too many times or suck it up and head to the track closer to home because trying to calculate out 600m is hard! 

Friday, 7/27: 6 miles easy @ 9:57 686' up done by 6am! It wasn't as hard as I was anticipating to get up and out the door early. If only my headlamp had batteries that would have made this run 100% fantastic (I ended up using my phone's flashlight for the first 2 miles)

Saturday, 7/28: 10 miles long slow goal pace was 8:53-8:12 (actual: 8:53) 1, 129' up with 30 minutes of strength. I'm super happy with my pace considering all the elevation gain that I had and felt really strong overall. 

Sunday, 7/29: REST DAY! 

How's your training going? 

Track or flat road for your speedwork?