training 7/5-7/11

7/5- Lakeshore 7 at easy pace. Temp was in the upper 80s and dry and it was painful. Solid 1st half but faded in the last 2 miles. Overall time was 54:44 (7:49 pace). 1st half in 26:52, 2nd half in 27:52. Average overall. Maybe a bit dehydrated.
Grade:B-/1 credit/distance=7.0

7/6-Johnny's workout was short intervals with the temp at 90 and dry. It didn't feel too hot but I doubt I'd feel good in a 6+ mile run. I enjoyed this one. 2x200 in 33-34. 2x300 in 54-52. 4x400 in 72-74-74-65. Pace per mile: 4:43. Strong.
Grade:A/2 credits/distance=4.0

7/7- Trak Shak 6.5 @ 7:29 pace. Felt good and refreshed at the end. I tried drinking Powerade on the run while carrying a handheld bottle and was very pleased with the results.
Grade:A-/1 credit/distance=7.0

7/8- Indoor 3 miler ASAP. Should have put more emphasis on the S. Again, assuming that the distance was accurate, my time was 24:08 (8:03 pace) without putting forth any effort. Good recovery day. Stupid me took too much taurine last night and increased the potency on glutamine. Rough morning but the excess had cleared by late afternoon. No "A" only because I did not feel good until the afternoon.
Grade:B+/1 credit/distance=3.0

7/9- Due for a bad day. It seems that I am becoming more sensitive to the glutamine. I only took 1 last night and it still felt like it was too much. That could be good in the long run but I wish I could just stay stable. I tried a 5HTP before the run and it left me sluggish. I guess that running is my serotonin booster. Workout was a 400 time trial in a weak 65.8 followed by 2x200 in which I only managed 33 in both. Finished the day with a slow social run at Veteran's Park. Below average but not awful.
Grade:C-/1 credit/distance=4.5

7/10- Long run. 9 miles with Brad in 70:28 then an extended drink stop followed by the Trak Shak 5 loop in a painful 41:30. Overall pace was just inside 8:00 for 14 miles, which is my longest run since before Nashville. Weather was in the upper 70s and humid. Went home and took a nap. Dreamed about my grandparents getting divorced. Ha Ha Ha.
Grade:B/2 credits/distance=14.0

7/11- Afternoon run in the heat of the day. 92 degrees with close to 100 heat index. Indoors, it was a comfortable 68 degrees with a fan. 5 miles in 38:36 (7:43 pace). Just a tad fast but still good. Even pace, even effort, appropriately sore. Everything went as expected.
Grade:B+/1 credit/distance=5.5

Weekly summary:
Good week overall. Friday's time trial was the only sour note. I must avoid caffeine. If I can do that, I may no longer need the glutamine or even the taurine. Mileage was a bit high for this time of year even in a non-race week. It will probably settle near 40 until September.
Distance=45.0/ GPA= 28.7/9= 3.19