Pool Running is Fun

so today there was a free 5K for some Ethiopian American charity with huge cash prizes.  Of course a pack of Ethiopian runners came down and ran away with it.  It was hhhoooottt.  My time was slow, considering the 10 miler yesterday and the 100 degree humid heat.  Yet it was a good  tempo workout.  I just didn't have another gear after the first mile which is to be expected considering my mileage and utter lack of sped work.  Good time, free stuff, yay.  I ran like 17:3x something.

4 easy at 6 am.  8:00 min pace

7 easy at noon. 7:00 min pace.  Getting more accustomed to the heat.  Still sucks.

I am taking today off.  I am just really tired of my legs constantly hurting with soreness.  It is muscle fatigue and not joints/ligaments but it hurts.  This heat is really getting to me.  I just want to feel a little more awake and not hobble slowly down the stairs.

10 easy this morning through a very busy Rock Creek Park (Happy July 4th!).  I switched into my VFF and did 4 x 15 sec. hill sprints and form drills.  Going to be over 100 the next three days.  This heat just never ends.

7 easy, very hot. Core work, push-ups, etc.

8.5 easy-tempo range on treadmill at 10% incline.  I started at 8:00 for the first mile, then 7:30, 7:03, 7:03, 6:40, 6:40, 6:18, 6:00. I guess this is how I normally run my easy runs but I was able to track it all on the deadmill. The dreadmill sucks ass but it's so hot outside that it's hard to breathe.  Core work, etc.

12 Easy on the dreadmill.  It's 106 degrees F outside right now.  I didn't hit my mileage target this week.  the 4th holiday, the pick-up race last Sunday, the heat, and all of the beer I've drank this week put a dent in my plans.  Aiming for 60 next week as cool weather returns!