7/31/16 to 8/6/16: Summer Training w/Quality & Mileage

This was a pretty darn good week of quality and mileage.  Running a long run solo tends to lead to some faster miles for me, especially when I'm not at Battle Road or in a particular area that I want to explore.  Running on Long Island on Sunday, the total mileage wasn't great, but after an easy ~2m to start, I ended up settling into a pretty good groove.  It was yet another humid morning though, and I was cooked by the end.  I weighed myself before and after the run, and ended up losing ~8lbs.  But it's always keeping the weight off that's the hard part...

Tuesday, I skipped ultimate to head to the track, only no else was there!  Terry was on vacation, and apparently no email from him means everyone SLACKS!  Well, not me or Kristi, or Eli, or Amory.  I had come up with the interesting workout of 600/800/1000x2/800/600/400/200x2 with short rest after the four and two (see below).  It ended up being a tough solo workout, but I was relatively pleased with the splits considering I haven't been touching these paces often this summer.

Thursday and Saturday were somewhat unexpected tempos.  Both days were a mix of heat and humidity, and though they were nothing to write home about - still solid.

Here are the details:

31-Jul		Long Run		1:56:36		16.01		AM: 16+ at 7:18/mile.  Solo on Long Island.  I lost about 8lbs.
		Off		0:00:00		0		PM: Driving.
1-Aug		Easy		0:55:38		7.1		AM: 7+ at 7:50/mile.
		Moderate		1:27:02		11.22		PM: 11+ at 7:45/mile.
2-Aug		Easy		0:56:04		7.14		AM: 7+ at 7:52/mile.
		Harvard Track		1:38:36		13.18		PM: 13+ total.  Commute home & to Harvard.  600/800/1000x2/800/600/400/200/200.  5k/5m/mile pacing.  1min rest after the 400, then 30s rest after the 200 to keep the heart rate up and work my kick a little bit.  Did the workout solo.
3-Aug		Easy		0:58:36		7.49		AM: 7+ at 7:50/mile.
		Easy		1:05:40		8.22		PM: 8+ at 8:00/mile.  Most was quicker, but the final mile+ was with Raleigh as we ran to meet Eli.
4-Aug		Easy		0:55:29		7.1		AM: 7+ at 7:48/mile.  Felt really tight in the lower legs and knees.  I gotta stretch or something.
		Tempo/Hills		0:57:49		8.15		PM: 5m tempo at 6:17/mile.  Felt meh the whole time, likely due to the heat (~90 degrees).  Finished up with 4 Poplar Strides.  Left hamstring was meh too.
5-Aug		Easy		0:56:29		7.1		AM: 7+ at 8ish.
		Easy		0:58:32		7.46		PM: 7+ at 7:52/mile.
6-Aug		Workout		0:47:14		6.13		AM: Run to the bank the Fresh Pond 1-lapper in 14low.
		Easy		0:00:00		0		PM: Off.

Splits:

600-2:01.14

800-2:42.01

1000-3:28.21

1000-3:26.44

800-2:40.48

600-1:57.96

400-1:13.61

200-33.09

200-32.47

Total: 106.30