M –> Sun
M: Run with running friends. 9:10/mi, 7 mi.
T: 90 second intervals x 6, 7.4 mi total. 9:43/mi average, interval paces 6:46 – 7:26/mi. 90 seconds = 0.21-.22 miles, so almost 400s (but not quite) + 20 min lower body weights (Adrian Williams)
W: Hills – 3 mi warmup outside (10:18/mi), then 4 mi on the treadmill including 12 x 1 min hills (6.3 – 7 mph, 4-6% incline)
R: 7.6 mi easy, 10:04/mi + 20 min upper body weights (Ben Alldis)
F: 5 mi easy, 9:26/mi
S: 18 mi long run, 9:57/mi. This run featured the worst weather of the week, unfortunately. 78-81F and 91% humidity (dew point 76F). I have never experienced that level of sweatiness before (and NOTHING was evaporating – just accumulating in my clothing and on my body!). Ugh! (Jenny, who lives pretty close described it as “when I walked out the door it felt like someone threw a hot, wet blanket over me.”)! Exactly.
S: no running; probably 20 min strength / yoga of some kind.
TOTAL: 52 mi // strength x 2-3
I am 24 weeks out from the marathon! Hoping that the accumulated time at ~50 mpw will pay off. I definitely am pretty unfazed by seeing “18” on my schedule now, though there are a lot of HOT summer months ahead here in FL.
PS: Neighbor party went well! Adults had fun, kids played decently well together, and lots of wine/cheese were enjoyed. Ended with our kids across the street playing with their sweet golden.