4 - Rededication

I've decided to do the midweek training to help with speed. Tried last week but couldn't participate due to logistical issues. Here's how week 4 is shaping up:

Mon 7/10 - rest. no problem.
Tue 7/11 - 3 mi, did 3.5
Wed 7/12 - 4 mi , did 5, in speed work. 1 mi warmup, 8 times 400m fast,400m slow
Thu 7/13 - 3 mi, did none
Fri 7/14 - rest, did 4 miles
Sat 7/15 - long run? no, too hot
Sun 7/16 - Did long run in severe heat. 9 miles that took about an hour and 45 min

Running in the heat is no fun, but at least the people watching at the lakefront kept it interesting.