July Basing

My wheels are slowly starting to come back, and so are my miles. Through the end of July, I had 5 good weeks of basing with 60+ miles each week (including 2 weeks at 70+). In the process I've had some decent tempos, track workouts, the disappointing Bastille Day 5k, and a so-so Waterfall Glen Xtreme 10 miler. In all, I feel "decent". The hip isn't bothering me as much. No other major aches or pains to speak of, aside from a reoccurring side stitch and some consistently chronic dehydration. I'm still not feeling fast, and the couple races that I've run were slower/less intense than I wanted, but I'm slowly getting there.

Recap:

Tempo run, 7/20th:
1 - 5:54.6
2 - 5:46.7 (short)
3 - 5:45.0
4 - 5:37.5
5 - 5:33.6 (short)
6 - 5:35.9
5:42 avg, 39 sec neg split

All in all, a great run. The thought crossed my mind to push for 7 miles, but held back. It was hot. I might've died with that pace too, as we started out pretty aggressive (and taken away from my 10 miler). 6 was a good call. 7's will roll in August.

Track workout, 7/22:
8x 800's at 78 avg w/ 80 rest. It was shaping up to be a great workout. I felt comfortable rolling through the first 6, but bombed the last couple reps w/ a nasty side stitch.

Waterfall Glen Xtreme 10mi, 7/25:
Well it lived up to its name. A hot and humid July race, with a XC start for the first mile, a number of rolling hills including the last couple miles being up hill, and a nasty XC finish in the last 1200.

My straight up goal for this race was to break 60 minutes. I did that. I'm a little annoyed that I didn't run harder in the last couple miles. Looking back, I certainly could've, but I wasn't motivated for some reason. Also, I was out kicked by a guy that I had been chasing in the last 3 miles, and finally passed with a mile to go. He passed me back in the last 400. I easily should've buried him. I just didn't have it...? Lame.

1 - 5:46.9
2 - 5:58.7
3 - 6:02.5
4 - 6:05.6
5 - 6:00.9
6 - 5:45.2
7 - 5:48.6
8 - 5:47.7
9 - 6:07.6
10 - 6:08.2
59:30, 5:57 avg, 17 sec neg split

Track workout, 7/29:
17x 400's at 76 avg w/ 75 rest. Goal was to actually start out closer to 80, then push towards 75. I started a little faster (77), and still finished faster than expected (the few sub 75). My strength was a good confidence booster.

1 - 1:17.5
2 - 1:17.9
3 - 1:17.9
4 - 1:16.6
5 - 1:17.7
6 - 1:16.6
7 - 1:15.6
8 - 1:16.3
9 - 1:16.4
10 - 1:16.7
11 - 1:15.6
12 - 1:15.9
13 - 1:16.2
14 - 1:13.8
15 - 1:14.1
16 - 1:15.3
17 - 1:11.3
1:16.0 avg

20 mi Long run, 8/1:
This was my first 20 mile run. I ran alone, with the help of a hot water girl tailing me on the bike (Thank you, Sarah!!). First half was into the wind, and the first several miles were around 7:15, then 7's. As I got about 5 deep, I started slowly pushing sub 7. By the turn, I was hitting 6:45's. Then with the wind at my back, it started flowing. By about 13, I was committed to pushing sub 6:30 thru 18. 7/7:15 for the cool down. A very solid, progressing long run. I was dead by the end, but I felt better than some of my previous long runs. The big speed may not be there, but endurance is definitely coming back.