Workout/Long Run

I did my first combo workout long run today. I didnt get in as much mileage I had planned but I am happy with how the workout turned out.
After a 2 mile warmup, I did 4x1 mile with one minute recovery. The mile times were: 5:18, 5:23, 5:17, 5:25. The 1st and 3rd miles had a slight downhill for the first half mile, where the 2nd and 4th had a slight uphill the last half mile.
I followed this with 33 minutes easy. I had originally hoped to get in 45 minutes but the heat and my muscles would not allow it.
I changed back into my racing flats and somehow managed to get through 3 miles in 16:18.
Given the workout I can say that I am in better shape than I was last week and thats all that I really hope to accomplish as the weeks go by.

Tuesday Long Run

I got my long run out of the way early this week. Time wise, it was my longest run ever! Well it was the longest by about 5 seconds. It was still a bit of distance off of my longest run, which was done on much hillier trail.
The run went well considering the heat index was in the mid to high 80s. I started the run a little after the 7, so as I went a long I had less and less sun to deal with. I had been struggling with long runs in the heat so I was only running 15 minutes out and then heading back to the car to get a gel and some water. This turned out to be a great idea as I never hit the wall like I had been doing on pretty much all of my previous long runs.
The first 30 minutes I was running 6:20-6:25, the second 30 was 6:09-6:12, and then I hit a little over 22 minutes in under 5:50 pace. I finished up with a jog until I hit a 100 minutes. I was happy with how the run turned out. The rest of the week is going to stay fairly easy until I hit up a street mile on saturday a.m.

Still Recovering

I hate to say it but I think my body is still trying to catch up after the long run from a week and a half ago. I still managed to get in 90 minutes in today at just under 6:20 pace on the W&OD. Early on in the legs just felt stiff and useless. At one point I just decided to run up-tempo and forget about pace. This was after I did the first 3 miles in just under 21 minutes. I ended up paying for this decision on the way back when my legs started to feel even more stiff and useless than they did early on.
Fortunately I took a gel along with and I took that around 50 minutes. I also stopped at an hour to get some water and I felt somewhat better after that. I know I will be hurting the next couple days because I felt the shredded feeling in my legs when I got back to the car. I am hopefully going to attempt to get close to 70 miles this week.

BonkFest

I ran a rough 15 miles this morning. The first couple miles were a little rough because of stomach pains but I ended up getting through that without much trouble. The next few miles until I turned around at 7.5, I felt great. Then somewhere between 6 and 6.5 to go, I started feeling a little off. From about the 6 to go, I knew there was an inevitable wall coming. At this point, I just started running from one half mile marker to the next without putting out too much effort and at the same time making a concentrated effort to keep the pace decent.
As I concentrated on making it to the next half mile marker, I started to struggle without breaking down. I stopped at every water fountain in hopes that hydrating might help a little (3 water breaks total). Finally the wall arrived with 2 miles to go. At that point, I just ran and didnt think about much else. It got to the point where I couldnt even really feel my legs and they just kind of moved on their own.
I still managed to get in 15 for the day under 6:20 pace, which isnt bad considering how bad I fell apart on the second half of the run.

Miles for the week: 66