Last week our running group broke up into two groups for two different workouts.  Bill Owens took a group to the boulevard to run quarters on the grass and in the shade.  Essentially to get a little break from the heat.  I stayed at the track with a group to run a lot slower and a lot longer.  Did I mention it was 96 degrees with a 109 heat index?  Boy, did I choose the wrong workout.  The group I was with planned a mile, 2 miles, and a mile with a quarter in between each interval.  All of them were to be run at about 10K pace.  When we lined up to start I could actually wring my shorts out and there was a flow of sweat running out.  It was gonna be ugly.  Once we started, I was actually feeling pretty good.  The pace felt reasonably comfortable.  The laps clicked off and we went through the mile in 6:01.  I was actually surprised we were able to hold that pace on such an intensely warm day.  We recovered with a lap and went into the 2 mile interval.  The first mile of that was going well and I was still on pace, losing a little time, but not enough to adjust.  I went through the mile in 6:04 and continued.  I looked back and guys were dropping out left and right.  It was hot.  Lawyer was with me and I was about 100m past the mile and the heat finally hit me.  I was in trouble.  Lawyer encouraged me to finish the lap and I struggled through the 5th lap and stopped.  I found myself on all fours with goosebumps and lightheadedness.  Not good.  I found my water bottle and drank it down.  Billingsley came through and stopped as well (but he looked like he could have kept going).  I was done.  Keith convinced us all to finish the workout with an 800 at our same pace.  We regrouped and ran another 800 (2:54).

John, Dan and I jumped the fence and the three of us walked all the way back to my house.  Brutal.

I am on a recovery day today (and home with children), so I will not be there today.  Two years ago on this day, we ran paced miles in preparation for Abe’s Amble.  I would suggest something similar at a little faster than your 10K race pace.