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5th- 5.x mile run with 2x2mile zone 4 intervals. Rough. Heat already almost 75-80 by the time I started, at 7am!
6th- 1mile Open water swim, Core strength work, and some short run intervals with the kids. 2mile walk.
7th- 50mile ride, 4ish mile run in the INSANE heat. Icko.
I hate the heat, but so that I'm ready for it, I've embraced it and am running and riding in it often. With some luck, since I am preparing for it, I won't need it come aug 4 and I will have suffered all summer long for naught that's ok though, if race day goes well, wooooot!
7/6 5k in 21:41 (pr)
7/7 5k in 28:25
Coming out of post Grandma's recovery. I did a lot of long and slow runs leading up to the marathon. Now I can start doing some short and speedy runs. Last week I did 2 runs at just under 14 minutes. Kinda prep work for a try at a 5k pr.
The weather has been warm all week. I did some easy 5ks on Monday, Tuesday and Wednesday to get a feel for the distance. Thursday (7/5) I didn't run at all. Friday I had an easy day at work and loafed around until about 8pm. Went out to the track, it was still pretty warm, but most of the track was in shadows.
After some stretching and warm up I toe the line and off I go. First lap in 1:41, I need 1:44s for a pr, so this is a little fast, but not too surprising since it is the 1st lap. 2nd lap in 1:47. Yikes. I didn't realize I had slowed so much. At least I was still on pace, just had to pick it up a smidgeon.
I settle down and tick the laps off. First mile in 6:57. Second mile in 7:00, 3rd mile in 7:04. I fell off pace a fair amount during the first 3 laps of the last mile. But I kick the last 400 in 1:36 and bring it home in 21:41. A pr by 6 seconds. With better weather and better pacing I am sure I can lower that. My 10k pr is going to fall, too.
I felt I was in decent shape for Grandma's since I put in 125 miles more training than last year. The weather just burned me up. In the summer of 1982 I went from 190 to 235 and kept it on until 2002. I was down to 222 two years ago. I am at 229 and if I can stay focused I should be able to get under 215 by whistlestop, and every pr could fall this year.
July 5 = 0
July 6= 5 miles followed by 6 hours of sanding the deck in 95 degree temps. Stoopid move
July 7 = 0. Hubby went out and ran. It was 95 degrees again. I stayed home and babied my still pounding head from too much sun the day before.
Sometimes we never learn.
[http://This message has been edited by pmcneb (edited Jul-09-2007).|http://This message has been edited by pmcneb (edited Jul-09-2007).]