Tempo in 88 F? That's what happens if you train for a Fall HM in Louisville. I was reading my Spring training log today, and I was lamenting 71 F temperatures for a tempo run. LOL!

Considering the heat (also, full sun at 4pm EDT, which is solar 2:17pm!), splits were actually pretty good. 6:43, 6:37, 6:37, 6:39.

I realized I haven't run a tempo run since July 11. I need it much more than VO2 max, so I decided to run tempo today. It will be 4 miles of tempo. Next week is 5 miles of tempo. Pace should be ~6:30, no worse than 6:45.

Another run at 11:40pm, 76 F, Brooks. This time I ran without Garmin, 4 miles in 31:38.

Monday, 87 F, partly sunny, but full sun at the end. Fucking hot. (Asics.)

Interestingly, it is *not* hotter than average. It is impossible to train hard during the day in the summertime here.

Week of 8/26/2012 (week 9):

Try 60 miles.
Long runs: 15 miles and 10 miles. Everything else: 8.75 on average.
VO2 max: 5 x 3:00 uphill. 2-minute downhill jogs for recovery.

Starting with the 15-miler tomorrow morning. Coincidentally it's the day the Ironman Louisville. I'll run on the riverside hoping for sub 8-min miles. It will be fairly warm, but not superhot.

Yeah, I messed up again. The last couple of weeks were characterized by meager attempts to get back to regular training, but with no race on the horizon and way too much work, the efforts were only realized in the sporadic single 7-8 mile runs.

But now the good news: U of L will sponsor a team for the LSC Half marathon, and I'm on the team. I must go below 1:30 again, and there are a few nasty hills in Cherokee Park. I ramp up some training by the weekend and I'll try to catch up with my abandoned plan. So I'll attempt the following week plan and mileage:

08/26 (week 9): 60 miles
09/02 (week 8): 56 miles
09/09 (week 7): 61 miles
09/16 (week 6): 65 miles
09/23 (week 5): 63 miles
09/30 (week 4): 56 miles
10/07 (week 3): 58 miles
10/14 (week 2): 54 miles
10/21 (week 1): 49 miles
10/28 (race week): 40 miles

It's a little scary to jump into a 60 mile week, I hope I can do it... I ran 9 today and except for a mild muscle pull (left calf) I felt fine.

Oh, and also peak weeks in Poland... sounds unlikely, but hey, one can still plan, right?