July 3, 4 and 5

Wednesday, 3rd  –     3.84 miles on cinders in 45:00 with 20x 30                              second  SS with 30 second walk. Felt hard, hot and good.

Thursday, 4th –   Rest

Friday, 5th –  My legs felt good tonight after a day off. So, I decided to try some 400m at 8:00 pace in anticipation of running  a good 5K in 7 weeks. The temperature was still near 80° under a cloud cover sky at 7:30 p.m. with a humidity of a 100%. Doesn’t 100% humidity mean that you are in the water?  Anyway, it felt like I was raining with the amount of water coming off my body. Somehow I managed to run 4 miles with 8 x 400m in the middle, all under  2:00  per with a 2:00 walk recovery.  Once again it felt hot, hard and good.  Getting 8 done was way beyond my expectations. My original goal was to try for 4. But I kept upping that as the workout went on, and I was feeling no aerobic or muscle distress.