Black out curtains coupled with modern building materials from the remodels
(insulation under the fiber cement siding, reflective vinyl over high R foam roof, double paned windows)
keeps much of the crazy heat out.
This week was the first full week at home where I could focus on running in 4 weeks. I did a decent job, but nothing spectacular.
T: 4 @ 11:42; 0.45 walk c/d. 1.37 PM walk.
W: Track Club
0.3 jog; 0.37 drills/wu;
2.98 total speed and recovery
4X200; 3X400; 4X200; 2X100
(54, 57, 56, 58; 2:08, 2:14, 2:12; 57, 57, 62, 63; 22, 20);
0.3 jog c/d
Th: 1.01 easy @ 12:26. 1.5 walk. 1.1 pm walk. I didn't get out early and let the heat tell me I was better off taking the day easy and getting up early on Friday.
F: 5.29 miles with M, who does 5 min run/1 min walk intervals. We were out early and it was only 80F by the time we got back. A nice easy workout at 13:55 avg min/mile pace.
Sa: Given the heat, I really wanted to bail on the workout entirely -- it's just a pre-race shakeout and only 2 miles total. Except I forgot that I needed to try out my new shoes before Sunday's race, so I finally got myself out the door just before noon for 0.5 jog; 1 mile @ 10:17; 0.5 jog/walk recovery. It was 98F when I left and 100F when I got back. I was surprised that I could do a mile at 10:17 without too much effort in that heat, but given how hot and sweaty the jog/walk recovery was, I'm guessing if I'd tried to keep running I would have started to slow very quickly.
E2 stayed with me 'til mile 3 and then
dropped me by *8* minutes by the end.
|It was *hot* (and oddly humid) but we did it.|
|Mimosas and salmorejo and bacon and cheese and meats and fruit and more...|