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.
