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

7 miles easy - no watch - just let the legs dictate the pace and it wasn't very fast - they felt a bit tired.

Out for 2 days due to illness.  Sunday afternoon I came down with a 101 fever and spend the evening in bed, Monday and Tuesday other parts of me were not doing too well.  

I figured I would take a chance and see how it went.  I met the group at BS Pool for the Wednesday 8 mile loop followed by a jump in the springs and then we all sat around a picnic table and had muffins, coffee, and sparkling water mimosas.  It was a great way to start off the holiday.

Warm and humid morning - met up with the group at the annex.  Another runner had told me yesterday that Gilbert was not going to have the time trial this morning, but that was proved wrong.  I had gotten my mind around the idea that we were not going to do it, and then had to get back into the right frame of mind when we were told we were going to run it.  

We ran to Zilker park where coach had set up cones to mark off an 800m loop.  The time trial is to run hard but not all out for 2400m.  Afterward we we going to run 10 x 400m relay style.  Your partner runs half of the 800m loop, you take off, the partner runs to the other side and then repeat until each runner gets 10.  However, coach called us off after 6 repeats.  

He then set up some goals and divided us up, and we played 10 minutes of handball.  This was a blast.  I actually scored a couple goals, though I had to slide in the grass a few times, but it was fun.  

So - 2400m on the grass in 8:18 (5:27 pace and a new PR for me for this workout) followed by 6 x 400m around 5k pace.

I ran the first mile of the 2400m (1.52 miles per the Garmin) in 5:34 and the last .52 in 5:12 according to my watch for an average of 5:27.  I am pretty pumped about this because I didn't realize I had run this pace at the end of the run.  I never felt out of breath or pushed until the last 200m when the race to the finish was on with another runner.  I was able to push a bit harder and pull away at the end.

My legs were feeling fatigued during the 400's so I was happy to call it quits after the 6th one, though it was just get interesting at that point.

Cool down back to the annex. 

Went out at lunchtime, 95 degrees and sunny.  Low 8:00s, not sure if I am sore from the workout or the handball. :-)

My wife was sick so I had to stay close to home so I could be with the kids when they woke up.  This was too bad because I missed the group run up Mt. Bonnel.

I just did a bit over 8 - no watch but pushed it a bit on the last 4.  Legs still feeling a bit sore from Thursday.  I am definitely paying the price.

Warm and super muggy.  I thought about 12-14 since I missed yesterday.  I took the Rain Creek route since I have not done that in a while.  I felt good cardio wise tackling the hills, but my legs were still a bit fatigued.   Low 7:00's for most of the run, AP 7:34 including some good hills.   

Soaked when I got home.  I need to buy some more of the Minzuno magic shorts that don't get wet.

core workout - 3 x 32 walking lunges, 3-4 mins in place hopping, back extensions on roman chair, abs, medicine ball throw with 12lb ball.

warm - 96% humidity this morning.  It's a small price to pay to have finally gotten some rain.  

So, today's workout was something completely different.  I am trying to adopt more "varying" of paces during a workout.  Today was a 3 mile warm-up followed by 4 a slow tempo pace, and then to the track for 10 x 1 min @ 5k pace with 1 min active recovery - no stopping.

Both were a bit of a struggle - maybe it was the 96 walking lunges I did yesterday as part of my gym routine.  OK, so I did 3 sets of 32 - it was still 96 of them.

I did a good estimating job as I finished about 100m from the entrance to the track on my last slow tempo mile.  I was exhausted by then but forced myself to finish the workout.

3 miles warm-up,

4 miles slow tempo - 6:34, 6:29, 6:29, 6:27

10 x 1 minute @ 5:37 to 5:50's pace, but most around 5:50 with 1 minute slow jog in between. 2.82 total miles.

1 mile cool down to the house - 7:49 pace.

6 super easy recovery miles, I let the legs dictate the pace - 8:55 AP.

warm and high humidity - met up with the group for 7 miles on the trail and 17 x 1 min hard and 1 min recovery.  Don't have my watch handy but we ran the hard parts around 10k pace (6:00-6:10 pace.)

Recovery run at lunchtime on the trail - low 90's and sunny - it was a hot one.

73 at 6 am but probably 90% humidity.  Even my magic shorts were tested today.

I decided to start running these long runs a bit slower.  Coach again told me that I was running these too fast and I am starting to become a believer.  He said he saw Scott MacPherson the other day (Scott won the Cap10k race and is training for a 2:15 marathon) and asked him what his long run pace was.  Gilbert asked me what I thought it would be and I said 7:30 and Gilbert told me that's right! I think it's OK every 3-4 weeks to push the pace but the body can't withstand it week in and week out along with hard workouts on Tuesdays and Thursdays.   That is why today I told myself I would try to run around 8 min pace.  So I found a group that I knew would run conservatively.  I have to admit that it is hard for me to run 7:50 to 8:00 miles when the legs want to move faster. 

We ran a hilly course today so that helped to keep the pace down.  I started to pick things up towards the end and then pushed the last 1.5 miles to Congress bridge and ran the last half mile easy as a cool down.  I do believe there are still many benefits to be gained by pushing the pace on the last couple miles of a long run.

6 x 20 sec strides at around 5k pace after the run.

9:00, 8:30, 8:13, 7:54, 7:47, 7:47, 7:57, 7:32, 7:37, 7:39, 7:16, 7:11, 6:39, .5 @ 6:24, .62 @ 7:42.  6 x 20 sec strides @ 5k pace.   7:40 AP.

7 recovery miles.

managed to get over to the Y for a quick run during lunchtime.  I didn't feel like the heat though so I ran on the treadmill.  

hardly any sleep - woke up with a severe sore throat and headache - it's got to be bad if I don't run. 

6 at lunchtime - not a wise decision given my condition.

Lots to catch up on so let's get started.

Warm and humid morning, of course.

I decided I was feeling good enough to go out for a run.  I met the group at BS pool.  The coach had the main group go first and held 7 or 8 of us back  and let us go 10 or so minutes later.  We ran quite a hilly first half followed by a good stretch of decline back down into the city and then around the trail and back to the springs.  Some of our group decided to go the full 14 but since I wasn't 100% I decided to cut it short at 13.  We stayed together as a group until close the end when we parted our ways.  3 other runners went the 13 mile route with me - that helped as the last mile hurt a bit.

So, mistake number 1 is running when sick, mistake number 2 is running 13 miles when ill, and mistake number 3 is running with the fast group.

Nice dip at the end for a good cool down. 

13 miles with 6 x 100m strides (hard.)

7:15 AP

8:29, 7:37, 7:22, 7:36, 7:12, 7:10, 7:14, 7:05, 6:49, 7:09, 6:47, 7:13, 6:37.

Woke up on my internal alarm clock before anyone else.  I thought of going to the trail but decided I didn't want to drive.  I ran easy in the neighborhood - no watch but did the 8 mile route.

The humidity was thick this morning - can't wait until cooler weather.  

I got into a groove from the get-go  - up the steep hill outside my door and did let up too much from there. Took the hilly route out and the less hilly route back.   Didn't look at the watch too much, stopped for water at 4.8 miles.  

7:14 AP 

8:13, 7:29, 7:10, 7:04, 7:11, 7:01, 6:59, .6 @ 6:53.

Wow - 5 whole miles.  

Met up with the group and ran to Zilker for circuit.  4 x times backward hill run, sprint, 10x push ups, 10 x crunches, sprint, 30 walking lunges, sprint, medicine ball workout, repeat, then some crazy bounding and hill running.

2.2 miles back at 6:40-6:50 pace. Ran around Zilker once and then hit the trail.

120 walking lunges for the day!

5.5 easy at lunchtime.  I really wasn't planning on running but I didn't have anything else to do.  I had to wear my old shoes that I was going to donate.  I didn't have socks or insoles.  Cut it a bit short at the end as I was getting a blister.

Legs still a bit sore from Tuesday's circuit workout.  Just an easy 5.5 in the neighborhood.  I am going to go to the open track meet tonight to see how I do.  Should be interesting.

Met up with the group for our long run.  13.5 with some strides.  Took off pretty fast and kept the pace up, though it caught up to me by 11.  Russ and Liz tried to keep up with one of the 2:20 guys in the group and I think they paid the price so I caught up with them with 2 to go and we all finished together.  Another one who was pushing the pace packed it in at 10 miles.  It was pretty warm and humid and it showed.

 I didn't mind pushing since I did not have a hard workout this past week.  

 8:24, 7:39, 7:29, 7:19, 7:11, 7:13, 7:19, 7:08, 6:58, 6:50, 6:47, 7:12, 7:01, .5 @ 6:20 pace. 

Did some 5 strides at the end.

Slept in but went to the gym in the afternoon - 5 easy miles around 8 min pace.  Tried some new shoes but not sure I like them yet.  I thought I would get a different pair for recovery runs.  

Tried to run in the am but the right leg shin wasn't feeling all that good.  Must have been the shoes I tried yesterday.  I will be sending them back.

Oh well, I took the day as a rest day instead.

Started out this morning with the legs not feeling all that good.  I really need to start taking the long runs a bit easier, esp in this weather.

Anyway - it was very warm and humid - much the same.  August is going to be a really long month.

Thought I would try another workout from Marius Bakken.  25 x 45 seconds hard with 15 seconds easy recovery.  Wow - this was pretty difficult - when you are tired that 15 seconds goes by really fast!  It feels like 3 seconds.  Moreover, on this particular route the way back home is mostly an overall incline over 4 miles.  It's gentle, but I could feel it.

Anyway, I made it through - the "hard" parts were around 6:20's-6:30's with the last 5 around 6 and a couple sub 6:00.   I was afraid I was going to have to keep going past the house with the pace I was running as I started with 4 miles to go.  But it worked out well as I actually ran one more because I didn't look at my watch at the end, and I still had a bit to go before I got to the house.  I had to add a couple blocks on for the cool down, though.

5 miles easy followed by

26 x 45 seconds  hard with 15 seconds easy @ 6:30's-6:20's, last 5 @ 6:00 - 5:58 ish. 

.5 cool down.

 Too tired and hot to do any strides.