Last two runs in Orlando before road trip back north

As much as I like the idea of a fall marathon - training through the summer (especially this one) has been rough. The temperature and humidity in Orlando this week wasnt much different than it was in New Haven. The heat/humidity definetly has taken its toll on my pace and heart rate.

Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?

My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.

Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.

That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?

Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm

Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166

http://connect.garmin.com/activity/43857234

Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm

Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161

http://connect.garmin.com/activity/43947951