So…I may have been a little ambitious with the training plan. See the adaptations above.
Long Runs: Turns out having Saturday as a rest day and Sunday as the long-run day works really, really well. It gives me time to rest up after the workweek and prepare for the endurance run. Then a maintenance the day after is a great way to shake out the quads.
Maintenance Runs: After-work runs are far better than before-work, even with the heat. I recently had my first after-work run, and it was hot – 30 degrees. I arrived back beet-red -and nauseous. I all but threw myself into the shower to cool down quickly. I made several mistakes: setting out too fast, no hat, no water.
But training in excess heat teaches you what you can handle. You won’t make the same mistakes twice.
Next time: I’ll wear a hat, take a water bottle to douse my head and arms if needed, and obviously, jog at a slower pace.
Waygaze 