Missed Friday's run, which was supposed to be my medium long run of 16, but after starting the day with a meeting at 7:30am and finishing my last call after 6pm I couldn't face a 2 hour run, so instead I swam in the pool and sat in the hot tub with the family and a beer - So instead of 90 for the week I was down at 72.
In terms of workouts, the tempo on Tuesday was pretty good. It was a hot run in the late afternoon, so I decided to run the 6 miles at a more reasonable 6:30 pace, which turned out to be plenty fast in 90+ degree heat. The track workout on Thursday was another matter. Work screwed up the "run before it gets hot in the morning" plan, so it was about 5:45pm when I hit the track and it was still in the high 80s. The goal was 6 x 1,200 at 4:21-4:25. After hitting the first in 4:19 I decided to bail out half way thru #2. It was too hot to be pushing hard on the track so I just ran an easy 7. A little wimpy but there is a limit to what I can deal with.
Did a fairly brutal hill run yesterday climbing up to 1,600 feet in the sunshine, which trashed me quite successfully. Today was a mercifully flat 20 miler which felt really easy after my recent hilly long runs.
Next week is a cutback week, with just 55 on the schedule, although the last 13.1 of those are the SF half marathon. I'd like to get down to 1:25 (6:29 pace) but I'm not sure that I'm in that kind of shape just yet. I'll see how it is feeling after the first 5-6 miles and take it from there.
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