week summary: 8/24-8/30

Ran 81 miles this week. Here were my workouts:
1) 5'-4'-3'-2'-1' with equal recovery fartlek. Ran on the grass at piedmont. Ran the 5' section on the oval and the following two segments on the lower 1k loop, and the final two segments on the upper loop. Felt good. Under control and comfortable.
2) 3.5 mile tempo at 5:22 pace on the track. Pouring rain. Felt under control and could have continued on at that pace for a another mile and a half at the same pace without exceeding the appropriate effort. Then we had a 3.5' break, and we ran 1 mile in 5:04. Easy stuff. Ran the final two laps in lane three so that I would not get my heels stepped up or get pushed around. Some people on the team act like practice is a race. Even thoug I was in lane three it was easy.
3) Long run at Kennesaw. Final 13.5 miles at 6:12 pace.

Week's Summary: 8/17-8/23

Cruise Intervals: 3 x mile w/ 1' jog recovery in 5:19 average

7-mile cutdown on lake loop: 5:56-6:01-5:42-5:38-5:20-5:24-5:26 for a total time of 39:32

16 mile long run at Kennesaw with final 13 miles in 6:19 pace. Seems like I have 6:19 pace down as I hit it every week at Kennesaw.

Long Run @ Kennesaw

16.5 miles~13.5 miles @ 6:19 pace at Kennesaw. Surprisingly it always feels like I am not giving a hard enough effort for it to end up being 6:19 pace.

Wednesday's tempo

9 miles in 51:14 on the lake loop. Was planning on doing 10 and could have done 10. Slacked off too much/felt tired from very little sleep b/c of broken air conditioning.

Monday's Cruise Intervals

5 x mile, 1 x 1/2 mile in 5:23.5 pace with 1'15" jog recovery at the alpharetta greenway. temperature at start of workout was 75 probably finished at 78 degrees. pretty tough with the humidity

Saturday's Long Run

16 miles at Kenessaw. 13 of which were at 6:20.5 pace.

Workout Wednesday

5 mile tempo on the lake loop at 5:28.12 pace for 27:20.61. It was the hottest morning of any wednesday so far this summer. It was about 75-77 throughout the tempo with high humidity. Splits: 5:23-5:30-5:25-5:31-5:29.

Monday's Cruise? Intervals

Felt tougher than cruise intervals feel but that is because I ran my 3 x mile at Webb Bridge park over varying terrain. Ran 5:24.13-5:17.87-5:19.96 averaging 5:20.66 pace with 1'15" jog recovery.

Long Run at kennesaw

16 miles, 13 of the miles at 6:21 pace. Not my best long run.