This week started halfway into a heat wave. In Cincinnati, that involves 90+ temps with high relative humidity.
Monday: 7 * 0.25 mile intervals; 72F/72F dp (100% RH). I wanted my interval splits between 1:51 and 1:55, and I got 1:50, 1:48, 1:46, 1:46, 1:47, 1:54*, and 1:52. The starred one had some GPS tracking issues. Ran through friendship park and down to the Bengal’s Practice Field loop.
Tuesday: 3 miles + 7 strides; 78F/73F dp (85% RH), 6 MPH winds. Took it easy across the suspension bridge and the Purple People Bridge. The heat was pretty bad, and I didn’t push it. 4 miles in 0:35:34 (8:52 pace).
Wednesday: 40 minute tempo; 70F/70F dp (100% RH), calm. I tried to not go out too fast, as I wasn’t feeling well (my evaluation at work didn’t go well, I couldn’t sleep because of that) and it felt significantly hotter than Tuesday (despite the numbers disagreeing). I ended up pausing for a drink twice during the run. 6.3 miles in 53:17 (8:27 pace, tempo portion was 4.8 miles in 40 min, 8:20 pace).
Thursday: 3 miles + 7 strides; 73F/72 dp (96% RH), 3 MPH winds + rain. After yesterday, I didn’t want to push it because I know I have a 90 min run tomorrow. And with the rain, I left the phone and headphones in the locker (I’m not really concerned about the AfterShokz, I’m concerned about my POS Galaxy S5). So I ran. Kinda easy. Then realized that I didn’t start the workout and it was just tracking. So I stopped and saved the workout and restarted it as the workout I intended to run (I was only 3 minutes in). 3 miles across the suspension bridge and to the Purple People Bridge, and 7 strides going up from the Newport Riverfront to and across the Purple People Bridge. A grand total of 4.37 miles in 35:43 for a pace of 8:10.
Friday: 90 minutes; 70F/70F dp (100% RH), calm. Felt sluggish, and my pace agrees. Was probably a little under-nourished and dehydrated, and the Gatorade Endurance and Gatorade Gel was probably too little too late. 10.08 miles in 1:30:06 (8:56 pace).
That’s the week. Just under 30 miles.