Well it was nice while it lasted....the non-95+ weather that is! You have to admit we've been pretty fortunate to be below 95 until now. It's just what happens in the summer in the northeast. Hazy. Hot. Humid. The three horrible "H's"! It has not let me stop yet, however. Between the running, social, and academic...I succeeded in completing all 3 this past weekend:-)
In a nutshell my weekend went something like this: beach on Friday for the day which included turning my back the same color as our TRD shirt, restaurant week dinner at Zoe, TRD run, Coney Island, out on the town on the Lower East Side (including another one of those I love NY moments!), studying in the park, track workout at riverbank, and concluding with dinner on the UWS. Exhausted yet from reading that;-)
I decided to head up to Riverbank tonight to get my speed fix for the week (C1 joined me). I'm doing the 5K next Saturday and doing a speed workout in 95+ degree heat probably would not be in my best interest with less than 3 days to recover! The plan was to get a decent workout but to monitor how I felt with the weather. At this point, I feel like it cannot help to total exhaust everything, only deplete. Especially since this is the end of my week. It was still 90 degrees at 8PM so I decided upon the following: 3 x 1000m, 1 x 600m with 600m recoveries in between at ~9-9:30 pace...not too bad...a little less than my original plan but enough to get a good tough VO2 Max workout (thanks Sponge!). My goal was to run a much more consistant workout and keep it all within my 5k goal....6:50-6:55. Right now the conditions for next Saturday look much more favorable with a high of only 80-85...so I'm hoping at 8:30 it will only be in the 70s!
Anyway, I kept the warmup to a minimum of a 1/2 mile and then it was GAME ON. I had made a little cheat sheet to figure out what times I need to hit for 200, 400, 600, and 1000m. Ultimately, I succeeded in keeping it all within my given time goals as my 1000m pickups were within 4 seconds of each other. I like that the last 200m of my last 1000m I was able to put a little bit of the afterburners on. I feel like I'm starting to gather a feel for the pace....and hopefully this time there will be no collapse at mile 2. The last 1000m pickup including dodging a kid that looked like a deer looking at headlights:-p As great as it was to run sub 6:30 pace for 400m last time at Riverbank, that does not qualify for what I truly can run a 5k (although more power to me if somehow my legs decide to do that right now!). In addition, I added another 600m to each pickup.
Speed workouts on your own are a great method to see where you truly stand. I think you get a much better feel for how you really can run. There's no one to push you harder, nor push you for the extra lap. This finished up another 35+ mile week....pretty neat. I never had this much of a mileage base...even during marathon training the past 2 years. Storming towards 1000 miles for the year which at this point I should hit in early September...a full month earlier than last year.
Anyway, the plan for the week: Tuesday AM run, Wednesday PM run, Thursday AM run. race Saturday, Kelly Drive run on Sunday in Philly!