Last week before camp!

Based on last weekend's 2 mile experiment, we've got a better idea of paces to aim for until we get some new times to go by!
Date Race Pace- 6:15
Tempo Pace- 6:45
Moderate Pace- 7:15 to 7:00

Monday, August 9th
[morning HR: 50]
*5 miles easy to moderate to tempo.
where- DBU gravel path.
average pace/ total time- 7:24/ 37:03
pace breakdown: first 2 miles- 7:48, next 2 miles- 7:18, last mile- 6:47
average HR: 175
comments- Definitely a rough morning... For some reason the gnats were AWFUL and the gravel was extremely thick today (it was like running on the beach!). Thankfully the gnats disappeared around the 4th mile when the sun came up so I was able to get a little more air in. :) But in all seriousness, I wanted to quit on every step of this run starting about 3 miles in. Need to remember where I was a few months ago and have a better attitude on these runs. It's a gift to be out there... I don't want to be ungrateful for that anymore.
*2 x 60" pedestal routine w/ 5 leg lifts.
*60' aquajog.
*work capacity circuit.
*feet exercises.

Tuesday, August 10th
[morning HR: 50]
*4 miles easy.
where-streets surrounding Jackson Middle School & the track
average pace/ total time- 8:01/ 32:09
average HR-160
comments- Definitely still tired. I guess it's about time for me to feel that way though. I just need to be patient. I know there are phases of training where you're supposed to feel heavy and tired... AND I know they pass and you feel stronger later. So until then, I just need to be patient.
*50' aquajog w/ 6 x 5'H, 1'E.
*light core workout.

Wednesday, August 11th
[morning HR: 51]
*6 miles w/ middle 2 miles moderate to tempo.
where- Fish Creek Trail.
Average Pace/ Total Time- 7:24/ 44:30
2 Mile Paces- 8:05, 6:43, 7:25
Comments- Felt great starting about 1.5 miles in. I've found that until I run about half a mile at a solid pace, no pace at all feels good or easy right now. Not even 8:15 pace. But once I run about half a mile at a pace, say 7:15 or better, I feel smooth and comfortable and at ease whether I'm going 6:30 or 7:30 or 8:30. But I'm glad to have another 2 miles at tempo pace under my belt. I know it's not much right now, but it will all add up by the time November gets here.
*2 x 30" pedestal routine w/ leg lifts.
*60' aquajog w/ 2 sets of 5 x 2:30H,30"E and 5 x 30"H,30"E.
*Big 10. (10 push-ups, 10 reverse crunches, 9 push-ups, 9 reverse crunches,..., 1 push-up, 1 reverse crunch).

Thursday, August 12th
[morning HR: 51]
*7' easy run to warm up for the circuit.
*work capacity circuit (only 2 sets of 8, but done with an 8lb ball rather than 6lbs).
*45' aquajog/pool running workout.

Friday, August 13th
[morning HR: 50]
*4 miles easy with Tabb!
where- Pelham Park in Bowie, TX
average pace/ total time- 7:45/ 31:03
average HR- 162.
comments- Enjoyable run and nice weather! It was good to run with someone and have a little conversation going to pass the time! :)
*H core circuit.

Saturday, August 14th
[morning HR: 48]
*6 miles w/ 1,1,2,1,1,2 on 5' cycle after first mile.
where- Pelham Park in Bowie, TX.
averge pace/ total time- 7:31/ 45:09.
paces per surge- 5:17, 5:26, 5:28, 5:20, 5:25, 5:35.
paces per recovery- 8:09, 8:16, 7:53, 7:55, 7:27, 7:55.
comments- Pretty good workout, but the hills made it killer at parts. I definitely almost started walking about halfway through the last surge! But I'm still pleased with the workout... it's faster surges than I had the past few times, so that's always a good sign.

Sunday, August 15th
[morning HR: 51]

Total Miles for the Week: 25 miles.

Total Number of Runs: 5 days.

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