Heat

Well the weather seems to have been good this week. I do wonder if this is it for the summer though.

Sunday I did an interval session, but on the road not on the track which made it much harder. I managed 6 x 0.4 mile intervals at around 7 min pace although I did have to cut a couple short (not by much though!) as the hills wiped me out and I was very tired.

Monday I had a rest day as it was the first day of inspection.

Tuesday was a club night and we ran up to the Abbey to do a relay. I was supposed to do 3 x 0.5 mile circuits, but after the first I was so wheezy and the second was awful so I didn't do the third and ran back just in time to catch the bus back home.

Wednesday was long run day and I managed 10 miles for the first time in a while at avg 8:46 min/mile which wasn't too bad I supposed.

Thursday was my normal rest day (two rest days in a week!!!).

Friday I did a 10k time trial on the roads. The aim was to do 5 or 6 1km intervals with 3 min recovery at target race pace. I really must hydrate myself better - I just fade so fast in the heat. I managed 6 of them. The first four were way way too fast:

1. 6:56
2. 6:52
3. 6:47
4. 7:05
5. 7:21
6. 7:24

Because I went off too fast the last two were just too slow. I suppose the average would be ok for my target time, but I really have to get the hang of going slower at the start in order to maintain my pace.

Saturday I did 8.5 miles around Garforth while madam was at a party. Reasonable pace.

Sunday I tried to run in the heat when I really hadn't eaten or drank enough and been cutting the hedge. They were supposed to be 5 x 1 mile intervals with 4 min recovery and I just couldn't do it. I gave up after two and just ran at a reasonable pace and drank what felt like an entire bath full of water when I got home.

What have I learned? Drink more before running in the heat and don't go off too quickly.

Miles for 1/6 to 7/6 = 37.75