Thursday 8/11/2011

High heat and high humidity make it extremely difficult to maintain the RLRF paces for the tempo runs.  There is a formula in the book that attempts to illustrate a percentage give back for spikes in the misery index (heat plus humidity).  It’s substantial.  Expect to be a lot slower and hold out for October!

The Workout – Tempo runs of 2, 3, or 4 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for as little as 4 miles or as much as 10 miles.  You can shorten the 10 to about 7 by turning left on 38th and left on Lamar.  There will be gatorade at the following spots:

2 miles (Congress/MLK)
4 miles (Guadalupe/38th)
6 miles (Lamar/45th)
8 miles (Rio Grande/24th)

Breakfast at El Gallo whenever you get there.

Run every chance you get!

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