I took three days off while we were on a mini vacation with college friends. Part of me wished I had brought my running stuff—the only reason I didn’t was because I didn’t know what the roads would be like (there were plenty of runnable ones)—but not feeling pressured by my running shoes, it was an enjoyable weekend to just chill.
Tuesday, July 3
5.5 miles, 8:18 average
Well the humid and heat wave was pretty brutal. I was going to run Monday night but my husband had some flexibility on Tuesday morning, and that made it slightly less miserable.
Wednesday, July 4
6 miles, 16×200 at mile pace, 8:02 average
My friend proposed his scheduled speed work and I was in. We broke the 16 repeats into four sets of four. I’m targeting a 5:30 mile this fall, so I was aiming to run a 41 to 42 split. After each rep we rested 30 seconds (which is very short, by the way) and after each set of four, we rested for 3.5 minutes. It was HOT (we started at 8 a.m.) and humid. We had wanted to progress faster each set, but ultimately, saved it to get faster for the last set only.
40, 41, 41, 41, 41, 41, 41, 41, 42, 40, 41, 41, 39, 38, 38, 37
Let’s just say, I am beyond excited about this workout. The longest 200 workout I’ve run was 12×200 in December 2015. My legs were sore until maybe Sunday. Talk about DOMS.
Art by @TheOrangeRunner
Thursday, July 5
6 miles, 8:40 average
Another brutally hot and humid run. My legs were torched from Wednesday’s track session, but I’m glad I shook them out.
Saturday, July 7
10 miles, 4 mile at tempo, 8:03 average
At 57 degrees at the start of the run, I had no excuse to not work in tempo miles. Sure, my legs were still dead from track, but I have to stop making excuses for not working in tempo miles. Compared to the tempo miles two weeks prior, these were pretty rough. My lungs felt great, but my legs did not. I pulled out 7:30, 7:31, 7:25, 7:17.