Week of July 17 ~ 23
Monday and Tuesday - 60 minute runs
Wednesday - Track workout 1200, 1000 x 2, 800 x 3, 400
4:50 (4:04 1000), 3:52, 3:53, 3:10, 3:06, 3:03, 87 (3 mins jog/walk after 12 and 10s, 2:30 after 8s)
Felt good on the 1000s and still fairly good on the 800s.
27C, 60% but didn't feel too hot.
Thursday - 90 mins
Friday - Rest, gym
Saturday - 13k with 2k x 3 in 9:10, 9:11, 9:13 (4 mins. walk)
Very hot (34C) but worked hard.
Sunday - 9:00: 30 mins. with my daughter, visiting from Singapore.
3:30: 60 mins.
July 24 ~ 30
Monday - 60 mins
Tuesday - resting for TT tomorrow, gym
Wednesday - 5,000m time trial
Wanted to go under 21:00, but ran 21:02.
Splits were 4:12/17/11/14/08
Felt pretty good - 2nd 1000 was too slow as I was following a guy and he slowed down. Went around him when I realized the pace was too slow. Kicked as well as possible on a very humid night (actual humidity 99%). 27C
Still have hopes of going under 20 on a cool day in the fall.
Thursday - 60 mins on stiff, heavy legs.
Friday - rest and gym
Saturday - Club trip to seaside town of Kamakura for a 9.8k run up in the hills. Very easy pace first 2k, then 3 2k loops each getting faster and pushing the uphills, then 2k back as best I could in the heat. It was very hot!
Sunday - 90 mins and legs didn't feel too bad.
Monday - 60 mins.
Tuesday - may do a short run in the morning if I have time. Leaving for Portland, Maine about 11:00am. Beach to Beacon 10K is on Sat. Aug. 5. Seems like the weather there is cool - around 20C/68F in the morning. Hoping for a good run.
16 hours ago