The recent heat really wore me down as I'm sure it did most runners in the D.C. area over the last week or two. I did 16 on Friday and really fell apart in the last four miles, with the last mile being a death march of sorts. Feeling pretty worn down over the weekend, but thanks to an ice bath Saturday night and a slightly faster pace than I've been doing on a run with Danny George on Sunday I went into the week feeling rejuvenated.
Tuesday evening I headed over to Lock 7 for my now weekly 10 miler on the Canal. I'm trying to do these a bit faster than my easy run pace to try and get used to running a little quicker, but nothing close to tempo yet. Last week I ran a little under 7.00/mile at 69.12 and it was pretty tough. This week was much, much better, I'm sure partly due to the cooler temperatures. After averaging around 7.00 for the first four miles, I ramped up the intensity and finished at 66.49 for 6.41 pace. The last three miles were under 6.30, so nothing special but certainly some progress.
Last week was 60 miles, and I plan for this one to be 60 as well.
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