I spent the first part of July working in Illinois and, while the high temperatures this year paled in comparison to last year, it got warm. If you don't have any races in the heat planned, like, say, the Badwater 135, then it can be difficult to get motivated to run in warmer temperatures (it can be so damn uncomfortable!). When the temperatures start to tip the scale, my strategy is to run as early as possible and as late as possible; so I did during the first two weeks of July, and with mostly favorable results. Here's how the first two weeks, which totaled 183 miles (W1 91 miles, W2 92 miles), looked:
Week 1 (W1):
07/02: AM 10 miles, 1hr:11
07/03: AM 10 miles, 1hr:19; PM 10 miles, 1hr:16
07/04: AM 6 miles, :45; PM 13 miles, 1hr:35, 7 x 600m hill repeats, 1,000' of climbing.
07/05: AM 7 miles, 1hr:04, Pere Marquette trails, IL, 1,500' of climbing; PM 10 miles, 1hr:16
07/06: AM 11.5 miles, 1hr:26
07/07: AM 13.5 miles, 1hr:57, Chubb Trail, MO, 1,600' climbing.
Week 2 (W2):
07/08: AM 8+ miles, :59
07/09: AM 12 miles, 1hr:32
07/10: PM 10 miles, 1hr:16
07/11 AM 20 miles, 2hrs:19, 2 x 2 mile @ 11:13 (5:40, 5:33), 11:20 (5:42, 5:38), 1 mile @ 5:29, very hot, very windy; PM 6 miles, :45
07/12: AM 8 miles, 1hr:13, Pere Marquette trails, IL, 2,000' of climbing; PM 10 miles easy, 1hr:14
07/13: PM 6+ miles, :43
07/14: AM 6 miles, :45; PM 6 miles, :45
I ran plenty of slower, easy miles in the first two weeks of July, as well as a few runs with decent elevation change and some speed. The miles are starting to ramp up now as I'm out West, not working, and doing nothing but training (July, Part 2 coming at the end of the month).
A look at the last couple weeks in video and pictures:
Participating in one, epic wave.
|Driving along the Mississippi River.|
|Pere Marquette, IL.|
|Descending steps at Pere Marquette.|