5K training – Week 1 – Hot, but not East Coast Hot

31/07	0 miles	Birthday rest day, IMA softball game
01/08	3 miles	Slow & easy, evening ultimate game
02/08	0 miles	Rest day
03/08	5 miles	Speedwork incl 3x800m at 3:29/3:35/3:37
04/08	0 miles	Rest day
05/08	7 miles	Avg 9:32 mile/min, felt more like a “tempo run” than a “long run”
06/08	3 miles	Recovery jog, slow & easy
Total	18 miles	YTD: 477 miles

This was a pretty good week even though Saturday’s “long run” didn’t go quite as planned. My goal pace was 10:10 min/mile. Up until now my long runs have been done around 11:00 min/mile so I had in my head that I had to run faster than I normally would have. I sort of over shot (or under shot??) the pace and ended up running at an average of 9:32 min/mile. I waited until mid-morning to run so it was warmer than I’m used to. It wasn’t “East Coast Hot” but the sun was out in full force so between the pace and heat I was toast when I got home. Fortunately CBC was showing the Edmonthon World Cup Triathalon so I watched that while I stretched, hydrated and ate to recover. Then I took a nap!