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!