2 mile warm up
20 minutes of tempo 6:30, 6:43, 6:30 avg: 6:34 / 3.04 miles
1 mile easy 8:30 pace
20 minutes tempo 6:27, 6:41, 6:25 avg: 6:34 / 3.05 miles
20 minutes easy
2 mile cool down together 5 miles @ 7:44 pace
I am so glad it's over. The only time I could run was 8-10am. At the end of my run my car said 102 degrees. I have a sunburn. It was full in your face sun. The one mile in between the 2x20 mins was not supposed to happen. It was supposed to be a few minutes. But it was the only way to run this pace in this heat.
The faster miles took focus. All I cared about was keeping it mid 6. Then when I was done with those miles I didn't give a shit if I walked. I ended up doing 7:30-7:45 miles for the remainder of the run. Those were harder because I didn't have a goal pace.
I brought my usual 9oz of g2 and a hammer gel which I ate on the warm up. That got me through the tempo. After that I needed a drink!! I saw an electrician working on the side of the road. DING DING DING those dudes have water. I asked if he could fill my handheld. He had a huge igloo cooler. He said his wife is doing a 15 miler today and made me drink the 9oz and then refilled it again. Very nice dude. Aside from making me feel like a 7 year old. lol.
|That is dead face right there...Totally trashed|
|I feel like running in this heat is like a Dali art...just messed up!|
Friday and Saturday I have easy runs then Sunday I have 22 miles. You'll hear about that one. lol.
Party on peeps...Stay strong!