Today's Workout ...
Course: Lakewood Out & Back w/Hills at The Jack, Lees Summit, MO
Miles: 23
Total Time: 3:06:17
Avg Pace: 8:06
Avg HR: 160
Workout: Long Run
Elevation Gain: 839 ft
Calories Burned: 3,203
Temp: 80 Degrees, Humidity 79%, Wind 6SW
Miles This Week: 75
Pretty good run today considering the conditions ... 80 degrees at the start, 84 at the end with 79% humidity throughout. Welcome to Missouri Summer mornings!!! Although it was a little toasty for running, it was beautiful and I enjoyed it from start to finish. Well, "enjoyed it" might be a little strong. The whole time I'm out there struggling to breath, I know its making me stronger for Fall races, so I actually love the humidity workouts (after they're over).
Great week with 16 total hours of workouts/runs, double workouts on 3 different days, and double runs twice. Finished the week with 75 miles which felt great! After a light recovery run tomorrow of 6-8, I'll try to hit it hard again next week with probably 75 again. Hope your running's going well!
... be great today!
Wow, great run. I thought I was "all that" running my 8.3 miles in the heat and humidity. Instead of thinking I might die, I need to change my thoughts to "this is making me a stronger runner."
ReplyDeletemind over matter!
ReplyDeletegreat job!
The heat and humidity kills my runs. I watched my teammates do a 10 miler in a humid 85 degrees yesterday while I lounged in the grass under a big tree eating potato chips. They looked fantastic when they left...not so much when they returned. I still would have traded the chips and shade for an agonizingly hot run if I could, though :D
ReplyDeletep.s. Happy Fathers Day!!
ReplyDelete75 miles! Nice job! I am looking forward to starting some double run days. Do you have any tips for what helps? I was thinking some kind of speed work at the track in the morning followed by mileage in the evening.
ReplyDeleteBen - recovery and stretching after the morning run seem to be the key for me. I usually do my hard workout in the morning - whether it's speed or tempo, and then do more of a recovery type run in the afternoon - really just something to flush lactic acid for the next day's workout. Adding the extra mileage to my base seems to build strength, and if I take it slow in the afternoons, it really doesn't seem to wear me down too much.
ReplyDelete