Some very solid training in the past 2 weeks. I will race the Cape Verdean National Track and Field Championships on July 21st in the 5000m. Training in the heat has been comfortably "OK". There should be similar conditions there, so I'm looking forward to the race! Week 7 July 1 - 10 miles July 2 - AM 5 miles PM 10 miles, Progression Run at Mine Falls 2125m loop 6:40, 6:43, 6:33 + 6x100m strides July 3 - AM 5 miles on Alter-G PM 10 miles (63:20) last mile in 5:43 July 4 - 12 miles (1:14:52) July 5 - AM 5 miles PM 8 miles, 10x100 on the minute 14.6, 14.7, 14.0, 14.3, 13.9, 14.2, 14.1, 14.2, 14.1, 14.1 July 6 - AM 8 miles PM 8 miles July 7 - 15 miles (1:35:48) last mile on track 4:45 Week 8 July 8 - 10 miles (64:30) July 9 - AM 5 miles PM 10 miles, 4x2125m at Mine Falls loop w/ 400 rest + 4x200 6:26, 6:29, 6:27, 6:23, 30.3, 30.5, 30.4, 30.7 Jul