Week of June 22—Recap (one track meet, one 4M race)

Monday's track meet: 8.50 miles, 1:05:25, 7:42/mile, 85°F, muggy

2-mile warm-up (14.24), including strides and drills, 800m race in 2:26.1 (1.10.8, 1.15.3), about 10 minutes recovery, 2M race in 11:59.4 (5:44.7, 6:14.7), 4-mile cool-down @ 9:09 — My legs were pretty tired, but the 800m race didn't go too badly. The 2M, though, was miserable. I cracked after about three laps and just couldn't get the legs to turn over.

Tuesday's afternoon run: 8.0 miles, 1:06:13, 8:16/mile, Avg HR 135 (63% HRR), 86°F, sunny, muggy

Wednesday's evening run: 8.3 Miles, 1:05:48, 7:55 per mile, Avg HR 145 (69% HRR), 87°F-83°F, sunny, muggy

I ran two loops of the hilly four-mile Hyde Park Blast course, the first one easy [33:11 (8:18)] and the second one moderate [30:13 (7:33)], with the last two miles at 7:20, 7:16

Thursday's mid-morning run: 6.17 Miles, 48:31, 7:51 per mile, Avg HR 144 (69% HRR), 80°F-85°F, sunny, muggy

Friday's rest day: No run

Saturday's race morning: 8.28 miles, 59:54, 7:14/mile, 73°F, muggy

Warm-up 2.0 miles @ 8:07/mile, Hyde Park Blast 4M in 24:05 (6:01/mile), 17th Overall, 5th of 134 in M35-39, cool-down 2.28 @ 8:35/mile — This was a tough race on probably the toughest shorter race course I have ever run. The second mile is a long, steady uphill, and the fourth mile includes a monstrous 1/3-mile climb. I didn't hit the time I wanted, but the effort was there, and I placed well relative to my peers.

Saturday evening's shake-out run: 3.0 miles, 24:27, 8:09/mile, Avg HR 134 (62% HRR), 86°F, muggy

Sunday's medium run: 11.41 miles, 1:30:07, 7:54/mile, Avg HR 148 (71% HRR), 75°F-79°F

A hilly Sunday morning group run with the Earth Drummers followed by a wonderful breakfast. Good times.

Total for week: 53.66 miles