Thursday, July 7th - 7 miles (1.25 up, 4x(2x200, 1x800), 2.75 down. Flew back into STL on a crazy rainy evening. Got up late to the track to do Crystal's workout, which was predictably going to be tough. Quick warmup, crapped out in the middle reps of this workout just from dead legs. Just couldn't hit to 800's, and not used to doing speedwork at 5:20 min/mile pace. Really put all I had into the last rep to come close; long, slow cooldown on the track afterwards. 200 splits were 36-39 second range, 400's (2nd and 3rd rep) were 1:18, 1:19, 800's were 2:40, 2:41. All in all, gave it a great effort, so I'll take it.
Friday, July 8th - 0! Scheduled off day.
Saturday, July 9th - 12 miles (1:33:06?), last 4 at marathon pace. Out and back on a sunny day on the G.C. route. Felt somewhat decent, and we were cruising after a small bathroom break at Casey's roughly 3.75 miles into it. Started picking it up coming home on the downhill, so the transition to marathon pace wasn't too bad. As usual, overachieved and picked it up more than we needed to. Last mile, was getting really tired but wanted to keep it in check and nailed the fastest mile split of the run - always fun when that happens :) Lots of people on the trail, was nice to have company. Very pleased with this run. Average pace was 7:46 min/mile, last 4 were 7:00, 7:10, 6:58, 6:50.
Sunday, July 10th - 8 miles. Heat wave started on Saturday and lingered on. Tim and Devin joined for Troy loop out and back, then Village Circle mileage. In a nutshell, this run SUCKED. Started at 8 p.m., 89 degrees and 110 Heat Index. Seriously almost died out there. Averaged low 9 minute pace, just felt awful the entire way. 46 miles this week - woo-hoo!
Monday, July 11th - ~4.5 miles + drills. Big River Running group run, Crystal talked me into running on a 100+ degree evening and 115 Heat Index. Still didn't feel right from the night before, and running at 6 p.m. with the sun still out wasn't very wise. Started out with group, but struggled the entire way, literally from the first step. Not a day to be a hero, so sloooooow pace. Stopped at the track to do drills, very little air flow and literally felt like we were roasting out there. Did drills on the curve (hint of a breeze), and finished these drills faster than we ever have. No conversation, only the random curse word here and there. Made it back, drank a ton of Gatorade, then headed to Buffalo Brewing Company to drink literally a pitcher of water and have a fantastic meal with Pat and Crystal. Glad this was over, and this run will go down as a "remember when" moment. Total time out was 39-40 minutes, 8:46 average pace.
Tuesday, July 12th - 7 miles (2 up, 8x400, 2 down). Supposed to be Big River Time Trial, but after the last couple days, rescheduled back home. Crystal was supposed to hit 11 minutes for her 2 mile run, so recruited a group to pace her through while we improvised our workout to shorter distances (not a good heat runner). Mother Nature granted us a reprieve, as a storm rolled in and lowered temps to 80's (sad when 80's feels sooooo good). Nice wind, great night to run but still humid. Pat, Mike, Tim, Megan, Crystal, and I rolled out to the track and conducted this workout. I ran every other 400 to pace Crystal, and Mike and Tim ran every other after me so she had pacers the entire way. Led her out a second off on the first rep, but got all messed up on time and worked with her for the rest. She started to get tired on the 2nd mile, but regrouped to finish really strong so we were all proud of her for running a great time on a hard day (11:33). Warrior princess she is, she jumped in after her cooldown and hit 2 more fast 400's with us. Last rep, turned into a race between her and I, with Pat running the last 100 meters with us at full speed. Couldn't catch him, but a valient effort and hell of a split. Fun times, great group workout! 400 splits were: 1:24, 1:24, 1:26, 1:30, 1:20, 1:21, 1:18, 1:15.
Leaving for Shane's bachelor party in Austin on Thursday, so trying to get in as much mileage as I can before then!
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