Saturday: AM: 3 mile w/u, tempo on hilly "campus 5", 5 mile loop @ 30:04, 45 sec stop for Gatorade, 1 mile @ 6:15 pace, 1 mile c/d
PM: 30 min easy
Sunday: 21 miles w/ 16-17@ 6:55-7:15 on hilly loop (South Farm x 2) + 20 min progression
Starting @ 6:58 getting down to 6:18 + 10 min at reg. pace c/d (2hr26min)
Saturday ended up being a horrible day for this workout. The wind was strong and in our face for 3/4 of the loop, it was hot and the sun was blaring. Normally, I wouldn't complain about a day like that but I haven't had the chance to train in anything besides cold and wet in a very long time (except for running indoors every once in a while). I was told to go out really slow, which I did (6:23) which just made me feel sluggish and tired. Eventually I brought things down to 5:53 after we got out of the wind but I just couldn't keep the intensity going. I was too wiped out.
I made the decision to only go six once Houston stopped us and made us drink after the first loop. I realized then, I was getting extremely dehydrated and felt it was time to call it quits for the day. I spent the rest of Saturday playing with Maddy and drinking pedialite (this was a smart move by me).
Sunday I went out solo for a long run on the hilly loop we call "South Farm". Have I mentioned how much I love South Farm? Anyway, I felt great for the entire run, stopped for one gu and a splash of water from a facet at the recplex around mile 11. It was miserably warm compared to what we have been running in, but finally I am starting to reap the benefits from all those crazy 18 milers indoors at 75+ degrees. I had no trouble in the heat today. Even got in a progressive 20 minutes at the very end. All in all, really pleased at how the long run turned out after yesterday.
I've really put in a lot of work this week. Not really too concerned about one bad session when I look at what I have been able to string together in the last 8 days.