AM: (10.5, 1:30:01, 47:15/42:44). 12:46 @ HASS pace (heat adjusted steady state pace -- Daniel's threshold pace) - I was supposed to run 10` @ SS pace (7:23-7:36) but I wanted to time it so I had to add on to use the mile markers (so I ran 2:46 over). It was about 82F when I started and 88F or so when I finished. It was partly cloudy, when the clouds were there it was pretty much ok - when the sun was out it was brutal. I knew it was going to be hard, so I had already figured that the heat would cost me about 10/secs a mile. Pretty funny, that is the way it worked out (I learned this from the nasty Nashville summers!). I felt great on the run, it was fun to run faster again. I love the base cycle of training - I look forward to most of the my runs, I feel good when I run and I am encouraged that I am still feeling the effects of all that marathon training. By the time I start training for races again I will be anxious to race and be ready to take down that 10K PR (maybe the 5K too, but I am less confident about that) -- I am also hoping to get a 10 mile PR this fall, even though it will be a race that I won't be training for so it will be off of base mileage.
PM: (4.5 miles, 38:40). Ran with Dean - a little faster than usual (by about 1.5 mins) - it wasn't his fault, I am always intimidated when I run with him and tend to speed up a little. Still pretty easy, just not as easy as it should have been! | 