I only run on days that end in a "y."

1 hour spinning class - hard effort.  Slept in a bit this morning - I could get use to this recovery week stuff.  

Meeting the group in the am for a easy paced run.  

I guess the spinning yesterday was a bit harder on my legs than I thought.  It took a while this morning to get warmed up - 10 minute first mile - easy/recovery miles - last mile @ 7:26 - overall 8:20 pace.  10:03, 8:33, 8:15, 8:07, 8:28, 8:18, 7:52, 7:26.

Pretty cool morning thanks to some late night thunderstorms.  6.6  miles:  9:19, 8:00, 7:45, 7:40, 7:27, 7:21, 7:19.  I wanted to stay around 30 miles this week but looks more like 40.  Oh well, it will still be a 25 mile drop from last week.  I will ramp back up to 55-60 miles next week.

Went to the gym at lunch - some core and leg work followed by a few minutes in the hot tub and steam room.

Nice morning @ 5:15 am - 70 degrees and 90% humidity.  Hmmm, well, I wanted to stay around 35 miles this week for recovery but that won't happen - probably be closer to 45 after tomorrows long run.  Feel good though and got a couple full days of rest in this week.  9:40, 8:26, 7:56, 7:51, 7:52, 8:01, 8:03.

Great run this morning - probably ran it faster than I should have.  Ran with the group and tried to keep up with the faster runners. 70 degrees and high humidity.  Dropped the bomb on the last mile and half, but I had someone behind me yelling that I needed to run faster at the end if I wanted to qualify for Boston.  It was great motivation because I was ready to just run it in nice and slow.  Splits: 8:25, 8:01, 7:41, 7:27,7:42, 7:44, 7:26, 7:22, 7:30, 7:33, 7:36, 7:28, 7:13, 6:20.  Shooting for 60 miles this week.

wow - 6 am and 80 degrees and 86% humidity.  I had forgotten how warm and muggy summer mornings could be.  Much warmer than yesterday morning.  Anyway - recovery run and I was content to stay nice and slow - 8:20's to 9:00 range.

Met a few people at Barton Springs for a short run with some MGP thrown in.  MGP mile 2 consisted of some good rolling hills.  As we get into the thick of training in a month or two these runs will increase in MGP mileage, up to 10 miles at MGP with some easy miles thrown in.  

Today's run was 2 easy, 3 MGP, 2 easy.  5:30 am but still 80 degrees with high humidity.  Jumped in Barton Springs - 65 degrees year round - afterward for a fantastic cool down.

Splits:  9:06, 8:30, 7:14, 7:24, 7:04, 8:04, 7:36.

I plan on running 10 miles tomorrow morning and getting my mileage up to 60 this week.

6 am - high 70's and  something like 90% humidity.  I ran the Rain Creek, Lost Horizon, Jollyville route.  Some good hills between miles 2-5. Mile 5 includes a significant and long climb. Around mile 7 I had to take quick walking break as the heat started to take its toll.  I was fine after wards, though.  Not sure what that was about.  I slowed down a bit, too.  I could feel my legs were a bit tired from the past few days.  I may do a 5 and 5 double tomorrow to give them a break.  Splits:  9:30, 8:08, 8:04, 7:50, 8:30, 7:41, 7:58, 8:14, 8:15, 7:50.

I woke up this morning to thunder and considerable lightning.  I went back to bed.  I was able to squeeze in a 7 mile run at the indoor track during lunch.  I don't have splits but it took about 54-55 minutes - so average in the 7:50's.

81 degrees and high humidity at 5:45 am.  Ran fartleks with the group today - 2 miles warm-up, 4 miles of 3 minutes 10k pace  w/1 minute recovery, 2 minutes 10k pace w/1 minute recovery, 1 minute 10k pace w/1 minute recovery - with the whole set repeated 3 times.  1 mile easy followed by 6 x 100m strides followed by another 2 miles easy.  The last 2 miles I went back out on my own.  10k pace was around 6:30 - 6:40.  Full splits:  9:01, 8:31, 7:33, 7:19, 7:16, 7:16, 8:07, 8:40, 8:29.

5.5 easy - content to stay in recovery range - 8:20's.  Not sure what the heat index out there is but it must be close to 90 with 90% humidity.  Fun stuff!

We started out at Barton Springs pool and met up with the group at RunTex.  It was warm and muggy - 82 degrees at 5:30 am.  We ran the Mt. Bonnell route and did some extra credit at the end to make 15 miles.  I had wanted to get in 16 but with the conditions and bump up in mileage this week I was content with 15.  Jumped in Barton Springs after the run.  Splits to follow.

My wife stayed out last night until 2 am which put me on kid duty this morning while she slept.  I did not get out until 10:30 and it was already pretty warm and muggy.  Content to stay in recovery range - overall pace 8:50.

Met up with the group to do Stratford route - lots of hills!  Warm and muggy and I was not feeling it for the first 3 or so until we hit the hills.  I started feeling better and got into a groove.  Nice big downhill and flat finish.  Splits:  9:21, 8:59, 8:24, 8:23, 7:51, 8:12, 7:13, 7:21.

Last night I started feeling a bit of a strain in my left calf.  I did not feel it at all yesterday - maybe I did something while mowing the lawn last night?  I decided to start running this morning and see how I felt.  It was much better by mile 2.  A bit sore now, though, tomorrow looks like a good day to take off.  We'll see how it feels the rest of the day. 

Good run this morning - I did take a quick water break at mile 5.5 and to get my heart rate back down a bit - it was again quite warm and humid.  Ended up running on the faster end of easy run pace, in fact, a bit faster. I tried not to pay attention to my Garmin and just run by feel.  Ever have those runs where you think you are going faster then you really are?  Today was the opposite for me, especially on the  last 5 miles - I thought I was running slower so it was a pleasant surprise when I looked at my splits after the run.  Splits:  9:51, 7:58, 7:42, 7:34, 7:35, 7:40, 7:33, 7:40, 7:35, 7:35, 7:43. 

I ran by the house at 10.5 miles and tacked on a little bit extra with a quick loop for 11.20 miles- I wanted to stop at the house so badly that I figured it was good mentally to push through a bit.

Took it super easy the first couple of miles as I wanted to test out my right calf.  It felt pretty good so I put in close to 10 miles.  I stopped by the group workout and saw the PT at about mile 8.  He said I had a "stuck joint" and did an adjustment.  The calf felt much better and I hardly feel it here in the office as I write this.   Jumped in Barton Springs afterward for a nice cool down.  Splits:  9:56, 8:58, 8:24, 8:13, 8:25, 7:49, 8:03, 8:02, 7:56, 7:53.

5:30 am - really humid and warm.  7 easy and tried not to push too much as we have a 15-16 mile long run tomorrow.  I plan on going out at lunchtime for an easy 5.  9:38, 8:10, 8:05, 8:04, 8:09, 8:07, 7:57.

4 miles at lunchtime - 7:50's.  

Tough run - humid and humid - lots and lots of hills, too.  8:06 overall.  I got a cramp in my side towards at mile 11 and just wanted to bag it at mile 12.  Tried to keep up with the small group that I was running with but faded @ mile 12.  I did manage to keep going though and add on some mileage at the end.  I think the 10 and 11 milers Thursday and Friday took something out of today's run.  I wanted to push 14 but happy to finish.  We start ramping up mileage on next week's long run - should be at least a 16 mile long run.Splits:  9:06, 8:56, 8:11, 8:18, 8:03, 7:57, 8:09, 7:54, 7:45, 7:49, 7:44, 7:52, 8:22, .30 @ 7:33.  Overall, looking back at the splits, I am pretty pleased given the course, conditions and how I felt at the time.

Father's Day - first Sunday in a long time that I did not run.  I think I slept about 9-10 hours, too.  Last week was pretty hard week of running.

My family brought me breakfast in bed and I watched some World Cup while eating my crumpet and drinking my coffee.  Great way to start the morning.

Good run this morning - did the LAB, Enfield, Exposition loop at MGP.  Jumped into Barton Springs pool at the end.  8:58, 8:26, 8:00, 7:46, 7:20,7:09, 7:12, 7:09, .5 @ 8:40.  Should be up to 5 @ MGP next time we run this.

Went to the gym at lunchtime for core work - cable work for the legs and hips,  lunges, extenstions, etc. - typical runner core workout. 

Started at Barton Springs and did the trail loop to the dam and back.  11 miles.  Jumped in to the springs after the run to cool down. Legs a bit sore from yesterday's core/leg workout. Splits:  9:15, 8:19, 8:19, 8:00, 7:44, 7:44, 7:48, 7:46, 7:42, 8:10, 8:09.

Ran in the neighborhood as I had to be back early - my wife has to be at work by 7 am. Warm and muggy - nothing new there.   9:45, 8:12, 7:49, 7:42, 7:52, 7:57, 7:52, 7:51, 7:36.  

Woke up today feeling horrible - not sure if it's allergies or what.  Somehow I managed to put my shoes on and drive down for a run.  I had already decided I wanted to do a SS run but with the heat, humidity and how I was feeling I didn't think it was going to happen.  I also decided I needed to start hammering some downhills during my runs to prepare for Steamtown.  Unfortunately, downhills usually require running up the hills first.  I ran the Enfield and partial Exposition loop to get some hills.  All and all it ended up not being too bad of a run even though I was a bit off pace:  Splits:  8:51, 8:05, 7:38, 7:40, 7:25, 7:45, 7:29, 7:20, 7:35, 7:29.  Jumped in Barton Springs pool afterward for a cool down followed by some stretching.

Woke up feeling pretty bad again, but instead of feeling sorry for myself and staying in bed I went out for a recovery run.  

This was going to be a 16 mile run but ended up over 17.  We started at BS pool so that added a bit to the run.  I started off running with the faster group but discovered around mile 5 that it would not be sustainable.  I am still dealing with this allergy or cold stuff and have a mild cough but mostly a lightheadedness feeling. Anyway, started running with Kevin at the next waterstop. All in all I was happy to have gotten through it and finished my longest run of the season:  Splits: 9:16, 8:35, 8:04, 7:44, 7:17, 7:55, 7:40, 8:02, 8:08, 8:08, 7:47, 8:08, 7:48, 7:53, 7:25, .5 @ 7:10, (water stop) easy back to the pool: 8:22, .5 @ 8:20.  This next week is a recovery week, yeah!

It was 80 degrees and humid at 5:30 am.  Ran the Stratford hills route - only 3 showed up this morning and only 2 of us did the hills.  It turned into a bit of a progressive run at the end:  9:13, 8:40, 8:21, 8:02, 7:54, 8:06, 7:21, 6:47. 

75 degrees and high humidity @ 5:45 am.  Went out for a 10 mile loop.  I contemplated taking the hilly route but decided after yesterday's hill it would be unwise.  Kept the pace steady - again after yesterday's hill workout I did not need to do anything crazy.  I started to drag a bit with 2 miles to go, fortunately another runner turned in front of me off a side street.  He was running a pretty good pace so I picked it up to hang with him.  He split off with one mile to go and I shouted thanks to him for pulling me along.  Splits:  9:30, 8:25, 8:02, 8:05, 7:57, 7:55, 8:02, 8:03, 7:29, 7:10.

Recovery week - no run today.  Went to the gym and did legs and core.