Monday was so nice in Houston. I ran in 55 degree weather! I ran about 13 1/2 miles. I ran the middle 10 miles at a hard effort.
Tuesday was an easy 7 1/2 mile day.
Wednesday, I was dripping sweat like normal again - 70*. I ran 11 miles with a 2400m hard effort and 10 x .15mi with 1 minute rests which broke up what might have otherwise been a boring run and taught my legs to run while tired - very tired! Since it was warm, I thought that short spurts would be more doable than longer ones.
Friday, I ran 16 miles. It was about 80* and warm so I broke up my run with short, hard efforts again. This time I ran 6 easy miles, 5 miles of 1 minute hard/1 minute easy, 1 mile easy, 2 miles hard, 1 miles easy. I had a berry Powerbar gel w/caffeine at mile 11 and drank 40 oz. Gatorade.
Today, I ran 7 miles nice and easy. The easy runs are nice if you've run hard recently.