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

8.06 miles @ exaclty 8:06 AP - coincidence. Dew Point 73.  

Just an easy run early in the neighborhood.  Quite a few hills. 

Gave up my morning so my wife could go do her track workout and no time at lunch for a run.  And then she had swimming at 7:45.  NOTE to all runners out there - don't let your significant other become involved in Triathlons - your running will suffer.

Anyway, that left me heading out the door at 9 PM - 80 degrees and humid - but not much of a change from the morning.  At least it was dark.

I did 3 miles warm up to the middle school track and then ran 10 x 400m @ 3-5k pace with 60 secs active recovery.  Now, I wanted to try 10 x 400m with only 30 sec recoveries but I could tell in this heat that would be really hard for me, in addition to running off schedule and having eaten dinner only 2 hours prior.  

Anyway - I will count this successful even if the last 2 recoveries were more like a walk/ death trot - I am happy that I kept the recoveries that short and was able to gut the last 2 out.  

3.15 miles warm up -

10 x 400m with 60 sec active recoveries:

1:24, 1:24, 1:24, 1:23, 1:24, 1:20, 1:21, 1:20, 1:22, 1:24

1.5 easy back to the house.

6 recovery miles afterwork in the heat of the day - around 8:30s.  

Met up with the group for progressive run with last 3 miles progressive.  I am tired of not being mentally strong enough on these runs.  On top of that, these paces should not be that hard.  Dew Point was about 76 but I am tired of excuses.  Ran about 4.5 miles and then we started progressive part about .5 mile early (compared to where we needed to finish at the mile marker) so when my watch beeped at 3 miles I walked a bit (since the intent of the workout was 3 miles) my HR was pretty high and my legs hurt .. but when someone passed me I decided to finish this thing out all the way to the end.  So that tells me I had it in me to tough it out and finish.  

8:30, 8:10, 8:00, 7:50, 7:45, 6:55, 6:38, 6:28, .4 @ 6:15

.35 cool down and then 6 x 75 m strides.

6 at lunchtime - hot but just enough clouds to keep it managable.  4 x 100m strides.

Met up with a small subset of runners at Barton Springs and then ran 1 mile to the larger group.  Ran the Scenic hills to Mt. Bonnel and back.  Nothing to speed up at the end- warm and muggy and wasn't feeling to great.  Right heel and arch flared up on the last mile - happy to have made it back.  Jumped in the springs to cool off.  It's that time of year again.  Most miles between 7:20 - 7:30 pace.

7.5 miles (60 minutes) on the indoor track at the gym - followed by some core work and stretching.
 

Could tell this was going to be a so-so run,  didn't feel good from the start and I struggled.  Progressive run - 8:47, 7:51, 7:37, 7:22, 7:21, 6:55, 6:35, ( short break) 6:20, .5 @ 6:20.

Bought inserts yesterday to help with heel issue and they did.  So that's good news.  See how it goes over the next few days.

Up early for 7 miles easy around 8:00 pace.

Parked at Barton Springs and ran a mile to meet up with the group - then another 1.5 warm up to Zilker Park where we did 2400m time trial on the grass followed by 12 mins of as many 200m repeats as you could do.  Ran them relay style with a partern so recovery was a jog across the to the other side to tag one's partner.

I was fairly happy with the 2400m considering running 3 800m loops on grass and in this heat.  I wasn't suffering too bad until the last 400m.  Stayed right behind this guy who ran Chuys 5k about 10 seconds faster than me.  He faded a bit with 300m to go, then he tried to pull in front but I pushed harder and he fell back.  Finished 3-4 secs ahead of him.

Not my PR but only 5-6 seconds off - so I felt pretty good about that.

2400m in 8:11 (5:29 pace) 

followed by 7 x 200m @ 5:00 - 5:20 pace.

2.5 miles easy back to Barton Springs

Nice finish by jumping in and cooling off.  Had to throw my red kinvaras away as the upper was tearing pretty signifcantly. :-(

6 easy in the am.

Met up with Gilbert's small group for progressive run @ 6:30 - lots of hills until mile 8 and then it was time to push the pace a bit.  I knew I wouldn't be seeing much of the group when the started talking about their 15 and change 5ks.  There were some more other's more my speed, and 2 faded and 2 turned early - so I ran later 4 miles by myself.  6:45 and 6:32 last 2 miles, 8 x 100m @ 5k or faster when I got back to the start.

Body is still not use to this heat.

Went to the pool with the kids later in the evening - swam 1000m in 20 mins.

40 minute private strenght session followed by 4 super easy miles on the treadmill. 

Able to do more and more weight each session so the legs are getting stronger.

5 miles easy in the am - no watch.

4.5 miles at lunchtime - no watch.

Didn't really have a plan - still coping with the heat and my legs were sore - decided to do some base miles as I will be increasing miles this week,  and then try to run a 5k pace mile at the end - I got a 10k mile instead.  lol.  then easy mile home.

8.25 miles @ 7:50-8:10 pace, 1 mile @ 6:07 pace, 1 easy mile home.

Just enough time for 4.5 easy at lunchtime.

Parked at the Y and then ran over to meet the larger group.  Fartleks on the trail - really hot but what else is new. 

Ran about 2.5 and then started 12 x 1 minute on with 1 off -

most all 1 min ons at sub 6 pace with last 5 in 5:30's - paid the price though as when I finished I had to run recovery pace back - then added a couple more miles on to get over 10 miles in for the day.

6 hours of sleep followed by the worst run I have had in a long time - last 4 were grueling with a few stops for water and to let my HR come back down.  Lots of hills and the heat condemmed me.  I felt physically ill towards the end and spend almost all day recovering.

Days like today make me want to give up on this stuff altogether. 

Went home and took an hour plus nap and then another later in the afternoon.  Finally started feeling better around 7 at night.  Not good!

went to the gym late - 55 minutes spinning followed by 4 miles on the indoor track.  Heel is not 100% and slight shin splint too.  Yikes.

Ran 1.25 easy miles then met with Dan and Sam for a bit of downhill running - started from Barton Springs and ran the hills - overall up - of Rollingwood to Bee Caves - then turned around for 3 fast miles - first mile somewhat downhill but mostly flat, second mile lots of downhill - hitting 6:13 at one point - the third mile flat again.  6:45, 6:25, 6:22.  Then 3 slow miles.  Total 9.25 miles. 
 

8 super easy with slight progression 6:45 and 6:25 last 2.

Terrible, terrible run.  Feel like I have lost dirve for these long runs - felt like quitting altogether - looking forward to my trip to Europe - going to use it to take a couple days off.  (Sorry to be a downer!)

Shin hurting, heel hurting, and arch hurting - not fun.  

In London, signed up for a 5k tonight - perfect running weather - but I know that I would aggravate my heel and shin splint - so I need to skip.  Maybe I will be ready by Thursday. Will be traveling to Mardrid, Marseille, Paris and Holland in the next 4 weeks.  Plenty of time to get some good running in  - lows in high 40's lower 50's.