Jeff Banks

Started with Ozzie, rand with Cara for a while, and finished on my own. Not a bad run but it started to get warm near the end.

Hot today and tomorrow is supposed to be really hot!! The run was fine though because I waited until fairly late and ran in the shade as much as possible.

5 x 7 min with 2 min recovery ... this was a tough one!! My car thermometer said 108 today at 5:00 and Ozzie said the bank thermometer still said 103 by the time I was done. I waited until 6:30 to start and managed shade most of the run. There was no way that this was going to be a great workout, and there were many ways to ruin myself so I went out very conservative. I forced myself to keep the cadence high but the pace under control. The final 7 minutes was actually probably the fastest interval, but I was definitely running out of gas. In the end this was probably one of the best executed workout I've ever done so I'm very happy!

It was still hot today but it seemed to cool down much quicker than yesterday so the bulk of the run was actually quite pleasant. I started out on my own for a little but met up with Ozzie for about an hour. Felt pretty good even in the heat and after yesterday.

Finally it was cooler today ... 20 degrees cooler!! Out on the creek for 3 x 9 minutes and it felt great. The nicer temperature was great and they opened up the creek again. It was a good workout too.

Easy run with Ozzie and then on my own.

Ran a 20 minute tempo with the team to see how their fitness was. Not a bad run but probably not the best idea either. Went out after to finish up my mileage for the week.