Goal Race: Chicago - 7 weeks to go
Goal Time: 2:35-2:40
M- AM: 10 moderate, felt smooth, very hot/humid.
T- AM: 5 up, fartlek- 8x2 mins hard, 2 easy- 3 down. Hard run, very hot out. Had planned a 6x800m workout but there was a summer camp on the track doing drills and taking up the entire back stretch. PM: 6 steady, very hot again.
W- AM: 11 easy, PM: 10 moderate
TH- AM: 3.5 easy, PM: 8.5 easy
F- AM: 3up, 10k tempo in 37:20 (6:01 pace). 3 down. Had hoped to go about 10 sec/mile faster but had to stop for traffic about 5-7 times, it was also 84F with a dewpoint of 74F. The effort felt fairly easy though so even though I was a bit off pace I was happy. Not worth killing yourself for a few seconds in this weather. This was on a certified 10k course. PM: 5.75 easy.
S- AM: 3up w/5x100m strides. 5k race in 17:41. 2 down. Had hoped to run 16:40-16:50 but I had a brainfart and put my race shoes in the pile of stuff to bring to a wedding I was attending that evening. I did my warmup, felt surprisingly good despite the 83F temp and 72F dewpoint, got back to the car to change and realized that my flats weren't there. I said "F it" at that point and resolved to just run comfortably. I let the leaders go and felt really good and was hardly breathing at 5:40 pace. PM: 14 moderate. Left shin hurting from running in my big clunky trainers earlier.
S- Planned day off, traveling home from a wedding and going to a bday party.
Total- 100
The weather was brutal this week and really made training tough. I ran 3 hard efforts and they were all slightly off pace. I'm happy with it though because I ran them all comfortably and still ended up with a decent result in horrible conditions in the middle of a 100 mile week. The 5k was a pleasant surprise. I don't run many 5k's and my PR on a certified course was actually 17:45 before this...that is obviously very soft. I'm looking forward to going for a new PR in the 5k as a rustbuster while I am tapering.
Have a good week everyone!