This week was an incredibly warm and humid week.  There were times I thought about sleeping in, and not getting my runs in, but I did not want live with the guilt of missing a run (especially if I was not sick).

Monday 09/01/2014 – 6 miles @9:01 pace

After Sunday’s 10 miler, I ran this morning at a relaxed pace with Dunbar.  The sprinklers were on at full force wherever we ran.  It was a relief to be sprayed with jets of water, and this made the run bearable.  We came home totally soaked.  

Tuesday 09/02/2014 – Track workout at Allen High School Track – 7.13 miles

Was up at 3:45 AM and at the Track at 4:45AM.  I was surprised to see somebody else already at the track. 

Today’s workout was to run a 1.5 warmup, followed by six 800m repeats @ 3:40/repeat with 400m recovery.  Was supposed to do a 1.5 mile cooldown.  Nailed the workout!  Below is a summary of my splits

800 (1): 3:39

800 (2): 3:29 – maybe too fast

800 (3): 3:39

800 (4): 3:31

800 (5): 3:39

800 (6): 3:43

Shortened my cooldown as it was already 6AM and I needed to head to work.  Happy with this workout!

Wednesday 09/03/2014 – Rest Day

Yes!  Needed it so bad after 6 straight days of running

Thursday 09/04/2014 – Tempo run – 1.5mi wu, 6 mile tempo, 1.5mi cd

What an unpleasantly warm and humid day.  Ran a 1.5 mile warm, and then a 6 mile tempo run at a 8:09 min/mile average, followed by a 1.5 mile cooldown.  Nailed this workout despite the heat!  Very happy with the workout but I was worn out!

Friday 09/05/2014 – Recovery run 6 miles

Today I had to drag myself to run.  Treated this as a recovery run.  Way to exhausted after the tempo run

Saturday 09/06/2014 – 8 miles @ 9:24 min/mile

Really warm and humid today.  Ran with Dunbar.  Called my wife to pick him up at 6 miles.  Ran the remainder solo.

Sunday 09/07/2014 – 8 miles @ 9:14 min/mile

Fantastic weather this morning!  Dunbar and I ran the 8 miles together and made it!  So happy to survive this week

Total Mileage for the week: 44.13 miles

Thoughts for the week:  This was a tough week, but I was able to do a Track and Tempo workout successfully this week.  It was hot and humid, but I made a choice not to give up.  The next few weeks are going to get harder.  The Brooks Hanson plan is not easy, but it is forcing me to develop discipline, and I need to be disciplined in my training.  My Track and Tempo runs were right on target.

Next week, we will see how Week 5 of 16 goes.  Godspeed!

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