8 --> 7 Mile Progression

Time: 84:32
Distance: 13.02 miles

W/u: 18:49 for 2.51 miles
W/o: 8 mile progression run. (6:00, 5:50, :40, :30, :20, :10, :00, :50)
C/d: 27:02 for 3.46 miles

I drove out to McAlpine this morning with a geared up mental state to get after this workout. I knew it was going to be difficult considering the heat, humidity and significant drop in pace. My thoughts were that the first 4 miles were going to be relatively easy and the next 4 were going to be brutal. At halfway the pace gets challenging and you throw in the fact that the body is starting to get hot.

My course would take me from Old Bell, out to the bike path 4 mile mark and back. I discovered that there was a tree down just over the first bridge which meant I would have to steeple during miles 3 (5:40) and 6 (5:10).

Splits:
5:53.22, 5:52.92, 5:37.63, 5:25.58, :15.36 (to allow for turn around and get back on mile marker),
5:13.13, 5:12.01, 5:11.46. 38:41 total and 7.05 miles.

I almost made it happen today. In the end I just got too hot during mile 7 to keep things rolling. Coming back into the main part of the park it felt like I was in a sauna. Not only was it hot from the sun, but the ground was radiating heat. I would run through a cool patch and get some relief, only to be blasted by the steam a few strides later.

It was a good workout nonetheless. I was in control for the first 6 miles hitting all my splits. I was a little quick after the turn around and was probably too aggressive the 5th mile.

My cool down was really slow and longer than usual.