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

Low 70s and humid.  Met up with the group at 6 am. No watch which seems to be how I am running a lot lately.  I don't want to put an unnecessary stress on myself.  I let the fast guys go at the beginning and ran at a pace maybe these should be run at.  I ran with another runner that I don't run with very ofter which was a nice change.  I picked it up on the last 2 and dropped the pace on the last mile to finish hard.  Good run that didn't wear me out.

8 aerobic base miles - another hot one.

70's and humid at 5:40 am.  I decided to wear my watch today and I am glad I did.  I have probably been running these easy runs too fast.  I looked down at one point and was plodding along at a 6:55 pace.  I slowed down a bit but I think I have muscle memory programmed around the low 7:00's.   I need to back off on these not hard runs, esp. in the heat.  It's just hard to do do.  7:15 average after the 1st mile warm up of 8:15.

Yikes - I just read this about long term endurance training possibly being bad for one's heart:

http://www.huffingtonpost.com/2012/06/04/ultra-marathon-heart-bad-exercise_n_1567868.html

77 degrees - 85% humidity.  I could have easily slept in today but somehow I got myself out of bed.  I had to stay close to home to help out with the kids this morning.  So I found this workout in my new Running Times and it looked pretty doable in the heat.  I figured I would give it a try.  I did a 2 mile warm up to the middle school track and then some intervals and then 1.5 mile back to the house.

2 mile warm up around 9 minute pace.

5 x (200m x 5 with 30 second active recovery between 200's) and 2 minutes recovery in between sets

I ran the 200's between 39 and 42 seconds with the majority right at 40 (5.21 pace). 

1.5 back to the house @ 7:10 pace.

I was glad to get home. ;-)

Went to the Y at lunchtime for a solid core workout.

I opened the garage door this morning and felt a cool breeze and knew it was going to be a good run.  The car showed 71 outside - I could swear it felt cooler than that.  Certainly cooler than 79 which it has been lately.  But by the time we started it didn't feel all that cool, though the breeze was nice.

So met up with the group for a progressive run.  I wasn't looking forward to this as I bombed out last week.  But this week I was intent on just sticking with the lead pack as long as I could.  Fortunately, we were smart this week and kept the paces sane until the last mile when everyone took off.  I of course held back and didn't really start to push until the final 3/4 when I passed Mike Woo and another runner, I almost caught another at the end - maybe 5 seconds behind at the most, a few more seconds from the runner in front of him.  But the other 2 were way ahead.  I don't know what they ran that last mile at but it was crazy fast. 

I like days like this.  All in all a good stamina workout.

7 mile progressive run: 9:00, 8:00, 7:28, 6:57, 6:49, 6:35, 5:56.

Followed by 4 x 50m strides.

6 easy.

Met up with the group at 6am for a 12 mile run on the Scenic route.  Some opted for the 14 mile route to the top of Mt. Bonnell, and I was tempted, but I stuck to my original plan.  I have plenty of time to get back up there on the long runs.  I just don't see the point right now.  I took off with the lead pack and by mile 4 I figured that might have been a bad idea.  At one point the watch read 6:33.  We were going down a hill, but still.  I turned around at the 6 mile point with Liz who was also doing 12 and was the one pushing the pace.  As a side note she also ran with UT and had made it to the Olympic Trials for the 800m, albeit many years ago.  Anyway, I said something along the lines of I wasn't going to be able to keep her pace but we ran together anyway. She was gracious enough to slow down a bit until the last mile when she took off.  I kept up the best I could but finished about 15 seconds behind.  

Back at the annex I was standing around and chatting when the Mizuno rep came by and gave me a card for a free pair of shoes - an excellent start to the day indeed!

The good news is I feel like the fog is lifting and my legs and mind are finally coming back.  I have had a great week of running.  

12 miles @ 7:04 AP with 10 x 100m strides and 40 lunges at the end.

8:04, 7:36, 7:29, 7:08, 7:03, 6:58, 6:58, 7:04, 6:48, 6:54, 6:54, 6:10.

8 easy in the neighborhood - 7:50 AP.

Near 80 and humid at 6 am.  Ran 7 aerobic base miles with a couple rollers along the way.  First mile at 8:30 then 7:20's - 7:10's - 7:30 overall AP.

81 degrees and 80% humidity at 5:45 am.  Met up with the group at the annex.  I wanted to run 800's but I wasn't mentally into it and decided to go with the group to Zilker park for circuit.  In the end I am glad I did.  We did some crazy stuff that was hard but a nice mix up so it was fun, too.

2.75 miles (9:24, 7:25, 7:03) warm up to Zilker park followed by (all on grass) 4 x 600m @ 5:25 -  5:45 pace with 20 x medicine ball sit-up throws in between 600's, followed by 5 x high knee jumps and 50m sprint run back to start and repeat, followed by 2 x 100m rope pulls with partner, followed by 5 x jumps, frogs and 50m sprint then run back to start.  2.75 (7:28, 7:25, 6:54) back to the annex.  

Met up with the group for another fun naked watch run, that is, no watches allowed.  We did 3.5 warm-up up through the rollingwood hills, turned around at Bee Caves, and started a hard progressive run.  We kept things under control until 1.5 miles left and with 1 mile to go everyone dropped the bomb and went for it.  

If anything these runs are helping me become a mentally strong runner - esp. that last mile - mile and a half.  

8 x 50m strides to finish off the day.

Lunchtime - core at the gym, back, abs, 40 or so lunges, push-ups, etc. 

Easy 7 this morning - nice breeze but still pretty warm.  8:02 AP.

12.5 miles with Mike and the gang followed by 8 x 75m sprints. Early miles around 7:20 with last 2.5 @ 6:30.  Ran the sprints hard.

Ran with Kevin in the neighborhood.  Nice run.

Well, too tired this morning to go out since my daughter was sick during the night.  I did manage to get out at lunchtime and happen to run by Dan on the trail.  I turned around and we ran together.  It was great to have someone to talk to.  Otherwise the heat is really hard to get through by oneself.  

7:30 AP.

Warm and muggy - nothing new there.  

I was excited today as I got a chance to test out my new Minzuno Wave Universe shoes - 3.8 oz - they make my A5's feel heavy and they don't have holes in the soles - lol.

Dan and I decided yesterday on our run to do some 800's today.  Since I have not run them in a while I figured 6 of them would be good. 

The plan was to follow the group that was doing circuit to the track so we could use their water and Gatorade.  One small problem was that the group didn't go to the track but to Zilker Park.  This worked out well for us since we could run on the road that goes around the park.   There are a couple small hills and some turns so it was definitely a bit more challenging than the track, but hey, since races are on the road running repeats on the road only makes sense.  We set our watches for .5 miles and ran an out and back, and then went the other direction doing 2 repeats along the way coming back to the start, and then another pair out and back.

Easy cool run back to the 0 mile marker and then I did a bit over 200m followed by an easy pace out and then turned around and did a 400m from the 1/4 mile marker back in.

800's were fairly consistent considering the road variations.  My legs were pretty tired by #6.  

2 mile warm up and then

800m @ 2:40

800m @ 2:44

800m @ 2:45

800m @ 2:43

800m @ 2:40

800m @ 2:39

1.5 easy and then 250m @ 3k pace, .4 easy and then 400m @ 1:23.

5.25 around the trail at lunchtime.  No watch so no pace info.  Just wanted to get the legs moving a bit after yesterday's workout.

Met up with the group expecting Fartleks on the trail but learned that we were going to go to Zilker park and run 10 x 3 min hard with 1 min recovery on the grass following the edge of the park.  

This was a pure stamina workout and very hard towards the end.  77 degrees at the start.  Running for that long in grass was a new experience.

We kept the "hard" portions 5-10 seconds below HMP - so anywhere from 6:10-6:20 pace.  It was a good way to get 4.8 miles of tempo style work in.  Of course everyone pushed the pace on the last 3 mins.  I was hanging on for dear life at the end.  A great stamina workout.

2 miles warm-up and cool down, 4 x 20 sec strides to finish.  

Started at Barton Springs pool as I wanted to finish there so I could jump in after the long run.  It's always hard to judge what my mileage will end up being when I start at the pool and then add on the regular long run from the annex with the rest of the group.  Today I wanted to get in between 12-14 so I ran the 12 mile route from the annex which ended up being a bit short, but with the add on from the pool I was able to hit 14.  I took off with the lead group but the group split since some were doing 12 miles and some 14.  I ended up running with Joseph and Scott so it was a nice change.  Overall a great run, the heat is bothering me less and less and I am slowing feeling stronger.  Pretty happy overall.  I ran 8 x 30 second hard sprints at the end and then jumped in Barton Springs for a cool down.  

Overall pace was around 7:10.

8:26, 8:12, 7:53, 7:10, 7:08, 7:02, 6:56. 7:04, 6:58, 6:48, 6:44, 6:46, 6:50, 6:46.

8 x 20-30 second strides paces: 4:40-4:50 range.

8 miles easy - 8:20 AP.

Went out a lunchtime for a run around the trail.  Must have been 95 already, though there was a slight breeze that helped, and some of the trail is shaded.  Still, I think these runs have helped me cope much better with the early morning temps of high 70's.

Decided to stay near the house this morning.  I ran a loop/out and back.  I wanted to run some fast paced fartleks during the last 4 miles but my legs were not feeling it.  Probably the 800s, fartleks, and fairly hard long run of last week did them in.  Also feeling an issue with my right leg creeping up, so decided to keep the run a bit tame.  7:20s with the last couple a bit faster (don't have my watch with me) followed by 4 x 25 second steep hill sprints Brad Hudson style.  I will start incorporating more of these at least weekly to start improving stride mechanics and leg strength.  The plan is to get to September feeling fast and strong and ready for marathon training.

80 degrees at 5:45 am.  Met up with the group for a progressive run the on the trail.  I felt strong the whole time, even the push at then end.  Heart rate was under control.  I really thing the hot runs during the day are helping.  Anyway, we played it conservatively until the last mile and then we dropped the bomb.  This time I was only 5 or so seconds behind the lead group.  I am making progress. :-)

The coach said afterwards, great, you ran a 5:40 for the last mile, now see what you can do for the last 2 miles.  Keep trying to extend it out.  I asked if that meant a 5:40 for the last 2 miles, he said to try to run 5:50ish for the last two.  When that feels good then try to stretch it out for the last 3 miles. 

I think I will go for pushing it on the last 1.5 miles, then go for the last 2.  We'll see what the rest of the group thinks about it.

9:15, 7:52, 7:20, 7:04, 6:45, 6:24, 5:43, cool down mile 7:50.

Well, what a disappointment... went out at lunchtime and it was only low 90's with a breeze and a few clouds.  I was hoping to suffer a bit more. ;-) 

6 around the trail - no watch.

80 degrees, but nice breeze with clouds - felt cooler anyway.  Met up with the group at BS pool for the start.  Nice run up through some rollers to around the 6 mile point, where my group decided to run 12 miles and I had already decided on 14.  We split at this point and I was on my own for the rest of the run.  However, I got to meet and run with a really good masters runner - as in 16:00 5ks - and I think his half PR is 1:07.  Anyway, he tried to talk me into going to the local track meets that they have going on this summer.  There are 2 more.  He told me maybe I should forget about the marathon and try my speed out on the track events.  I don't think I will give up on the marathon yet, but since I don't have anything else going on this summer I think I will show up at the next track event and go for it.  His suggestion was the 100m or 200m.  Should be fun.

I also discovered these new shorts by Mizuno - they don't get wet.  I didn't even realize it until around mile 12 Gilbert stopped in his truck and told me I was wearing the best running shorts out there. It was the first time I had worn them so I didn't know.  But when I looked down they were done dry.  The sweat just rolls off.  Later in the springs when I got out they were still dry.  I have never seen anything like it.  I may have to get another pair for the summer!

So, the run, 14 miles @ 7:20 AP with 6 x 20 seconds sprint/strides at the end.