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!
The Ship of Fools 