Yeah, the heat is on!

Last night (Monday) was supposed to be intervals night. It was 98 in DC at 5pm and it was humid too. Oh yeah -- and it was a code-red air day for ground-level ozone. But being seriously foolhardy, we decided to venture out anyway. The idea was to do a 1.5 mile warmup (hah), followed by 4x800s and then a 1.5 mile cooldown. Just as we were getting ready to start out, my RB's wife called to remind him how hot it was out there. But we were determined.  I was hand-carrying a quart-sized bottle of Gatorade G2 diluted. my plan was to leave that at the point where would start our repeats.

Well, we got out there and we were more than a little warmed up. My lungs felt slightly irritated (kind of like I was breathing cayan pepper). We turned to eah other and decided we really should not do the intervals. So we headed back to the barn.

Hot again today too. But tonight we're supposed to get a "cold" front through and tomorrow and Thursday will be cooler (mid-80s) with lower humidity. That will make for a better long run I suppose.

But DC summer has arrived!

Well, having completed the MCM, I'm now convinced I can get my time down below 4:30. My RB thinks we could do that just by starting in the 4-4:30 corral and getting through the water stops more expiditiously. I'm even thinking maybe below 4 hours by the next marathon. Ha! It might be possible, but I know I'll need to lose a couple more bowling balls from my waist. Hmm, how to train for that time.

In getting ready for the MCM, I would have said that the most important aspect of training was the long run, and I guess I still feel that way. After that, hill work for sure. Intervals and tempo runs third (though still important). I'm thinking that if I want to break 4 hours (a 9 minute pace), then I need run my long runs at a 9-minute pace or better.

I've started back in the training schedule at the point of doing the 10-12 mile distance run, though I'm doing those twice a week. And I try to do hill work during the distance run (something about marathons having hills in them, not around them?). I'm also doing intervals one day and tempo another. Sometimes they're all mixed up. And, of course, sometimes I miss some part of this (who ever heard of running on Christmas?).

As of now, I can do tempo runs of <10 miles at <9 minute pace. As for intervals, I've gotten up to 4 800's at 3:40. Working on more. That seems good pretty good, though more to go. So, the trick seems to be to maintain a 9 minute pace on the long runs, even as we push them further out. For me, success there depends on the heat and humidity. It's finally cooled off here (DC area), so I'm no longer overheating or having to carry a half-gallon of water with me. This might just be possible.  Or, maybe 4:15? How about 4:30? Anyone?

Slogging onward (though faster)...