Monday: 7 miles (7:02); 5.6 miles (7:07)
Tuesday: 10.8 mile medium progression. (6:10). Plan was three miles at 18:30, 17:15, 16:00. Ended up running: 18:10 (6:07, 5:55, 6:08), 17:05 ( 5:45, 5:44, 5:36), 5:24, 2:41 (1/2 mile). Another run cut early. Misery factor was about 150. The first two sections were really easy, the first fast mile was on a long stretch with a headwind and on the second mile, I just couldn't get under 5:20 pace without pushing too hard. It was insanely hot and I got tired of pushing. Wanted to be a little tougher because I've quit every harder day this summer a little early, but whatever.
Wednesday: 5.8 miles (7:06); 9.5 miles (6:45)
Thursday: 8.1 miles (6:52); 6.9 miles with 4xhill blasts (7:03)
Friday: 10.5 miles with 8 miles medium. Misery index was 154. Goal was to run at least under 5:50 pace with a max average of 5:35. Instead of my regular down-and-back route, I made it a four mile loop (well, 3.96). The loop has a long, easy 1km hill and a long gradual downhills with a couple other smaller climbs and drops. Ended up averaging 5:37 pace with loop splits of 22:32/22:16. I felt really good the first loop and the last two miles were pretty tough because the heat was killing me again (I'm turning into a sissy). I was pretty tired at the end and it was the first run this summer where my shoes were flinging sweat. I wanted to stop early but had to stop being a pansy; 4.2 (7:02)
Saturday: 6.8 miles (6:52); 7.1 miles (7:06)
Sunday: 16 miles (6:10). Ran 9.6 miles at 6:20 pace and then into a short fartlek of 10x90s on/off at 5:20/6:20. Averaged about 5:15 on the fast and low 6:00 on the slow. The slow was incredibly easy and it felt like I was walking. However, the fast portion got tough toward the end and ran 5:25 pace on two that had hills. My endurance isn't bad, but my power is poor right now. I actually did nine of these because I suck at counting. Freaking hot and lost eight pounds of sweat; 4.1 miles (7:19)
Week Total=100.2 miles. Good volume but I'm still getting more out-of-shape, which is expected. With my P.E. teacher knowledge, I figure this next week will be my last week of losing fitness before I slowly get it back. I had a ton of trouble with the heat the first part of the week but feel like I'm getting used to it more. Next week, I'll shoot for 110ish with a medium run,may run a four mile race as a tempo and then shoot for a 20 miler.