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

Only had time to get in 6 this morning - easy pace 8:00 - 8:10's.  Plan on doing a double and going for a 5 mile run during lunch.

 5.2 miles at lunchtime.  Around 8:00 pace.

Ran 3.5 miles warm up to meet up with the group and then another 1.5 or easy miles followed by 10 x 3 minutes 5-10k speed with 1 minute rest.  First couple of laps were slower and we sped up as we went along.  During the run I hit the stop button on my Garmin instead of the lap button so I am waiting to get the paces from another runner in the group.  It was warm and muggy but what else is new?  

16 miles - nice cool morning.  We missed a turn so I had to add the Enfield loop for 16 miles. Ran the last 10 miles faster than I needed to, that's for sure.  Splits: 9:24, 9:13, 8:38, 8:06, 8:09, 8:01, 7:51, 7:56, 7:56, 7:51, 7:44, 7:45, 7:53, 7:47, 7:31, 7:53.

The group had a "race" day for a workout.  Basically a 10 mile loop around the town lake trail.  Some ran faster than 1/2 marathon pace, some around 1/2 marathon pace and some at MGP.  I figured I would start a bit slow and pick up the pace but I felt good and fell in with a bit faster group.  I started fading from them around mile 4 but maintained my pace.  That bad part was that I was alone at that point.  I did not stop for water or anything so I felt pretty good about making it through.  The weather was humid and the trail of crushed granite slows the pace a bit as well.  The last couple miles were a bit of a mental struggle.  I ran 2.5 miles warm up - 10 miles hard and then 1.5 miles cool down.  Splits of 10 miles:  7:15, 6:57, 6:55, 7:09, 7:04, 6:53, 7:05, 7:19, 7:20, 6:50.  (Miles 8 and 9 were a good mental test to keep going, managed to pick it up on the last mile)

Woke up to light rain, it cleared up for most of my run and then poured during my last 1/2 mile.  Just ran 5 easy today.

Went out at lunchtime - nice easy run - nothing else to say.  

This morning was not what I had hoped for.  I wanted to run some MGP miles but conditions were unfavorable.  I should have stuck to 7 or so easy since my legs are still not 100% after Monday's hard run.  But I did not know that until about mile 6 when I stopped for a minute to decide whether or not to continue or turn around and head back home.  I was at a point, however, where the distance would be the same, the only difference being that the route I had planned to take has a couple killer hills.  My legs were complaining but I decided to continue on to get some good steady down hill miles and then take on the hills.  I figured I would slow my pace a bit.  It was close to 80 degrees and 90% humidity and my body does not deal well in those conditions either.  I finished up the downhills and turned on the road leading back.  There were flashing lights and signs saying "Do not enter - turnaround."  We had 15" of rain the day before so I figured one of the low water crossings was flooded but was not sure how bad.  I continued on and found that the low bridge was covered in water and the blacktop was about 20 feet away as it had been washed off by the water.  It looked like I could cross along the edge - water was flowing quickly but only 12 inches deep.  Where the road was though it was about 2-3 feet deep and I knew if I went in there it would not be good.  At this point there was no way I was going to turn back - it was mile 9 and going back would add about 5 more miles and there would be some significant climbs.  I took my shoes off, tied them together and hung them around my neck.  I put one foot in to judge the force of the water and thought it was doable.  I slowly made my way across and put my shoes back on and continued on my way.  I would not have done it if I did not think that I could have made it.  

This was a pretty tough run and I just was not into it mentally - I wish I would have slept in instead.  Hopefully I can recover enough over the next day and a half to be ready for Saturday's 22 mile run. 

Splits:   9:40, 8:12, 7:51, 7:38, 7:43, 7:50, 7:50, 8:01, 8:50(hills), 9:07(tired), 8:27, 7:30.

Last 20+ mile long run.  We ran some good rollers going out and coming back.  The last 2 miles were some of the hardest miles I have run.  After the run my car said it was 87 degrees out.  The last 2 miles were pretty much in full sun and at that temp I can see why it was hard.  The plan was to run the first 10 miles at 60 seconds slower than MGP and drop from there.  I dropped the pace at around mile 4 though and then again at mile 12.  Spilts:  8:46, 8:22, 8:25, 8:04, 8:03, 8:09, 8:09, 8:10, 8:09, 8:04, 8:13, 7:52, 7:51, 7:43, 7:43, 7:35, 7:43, 7:47, 7:36, 7:34, 7:52(really struggled here), 7:40.

Next Saturday is 18 miles with 12-14 @ MGP.  That should be the last hard long run before the marathon.

7 recovery/easy during lunchtime. Still working out some stiffness/soreness from Saturday's long run. Hot - sun, 90's degrees, a nice breeze though. 8:40 overall average. Threw in some pick-ups at 5k pace at the end for fun.

Close to 3 mile warm-up and met group.  The advice from the coach was to skip the hard workout because of the long run that we did on Saturday.  We ran the 7 mile loop and threw in 7 x 20 seconds @ 5k speed with 40 seconds recovery during the last 2 miles.  I then ran back to Barton Springs pool and tacked on a little extra mileage to get to 12 for the morning.  Last mile and a half was around 7:30 pace.  

Easy 8.5 miles - first 2 miles slow - rest of miles 8:10 with last couple in the 7:50 range.  Warm and humid out.  Overall 8:15 average for the run.

Tuning phase of marathon training.  Time to get some leg turnover and speed in over the next couple of weeks.  2.35 miles warm up to the track and met up with the group.  I ran 10 x Yasso 800m with 2 mins active recovery in between.  For active recovery I would just jog down one side of the track and come back - .15 miles each time. I actually felt pretty good through all 10 repeats.  The intent was to complete each 800m at one's projected marathon time - so, a 3:10 marathoner would need to run each 800m @ 3:10 or a bit faster. 

800m Splits:

3:08 (6:04 pace), 3:07 (6:01 pace), 3:09 (6:09 pace), 3:09 (6:09 pace), 3:08 (6:06 pace), 3:09 (6:09 pace), 3:10 (6:10 pace), 3:10 (6:10 pace), 3:10 (6:09 pace), 2:54 (5:40 pace)

2 mile easy cool down.

4 recovery miles during lunchtime.  Ran them very slow - 9 - 10 minute pace I am guessing.  

The plan was to get in 10 @ MGP but ended up doing 8.  It was warm - 70's and humid (90%) of course and I had dead legs around mile 13 but was able to push through. I think Thursday's hard workout had something to do with it.  No water stops during MGP until mile 15.5 for about 30 secs to grab water and let my heart rate come down a bit.  I started out with a group but they were pushing the pace by mile 2 and I wanted to save a bit for the MGP miles so I slowed down a bit and ran with a couple other guys.  Splits:  9:10, 7:42, 8:12, 8:21, 8:08, 8:11, 7:54, 7:58, 8:01, 7:48, 7:12, 7:11, 7:38, 7:25, 7:28, 7:26, 7:38, 7:34.  

This week I will drop down to around 50 miles.

Easy/recovery run this morning. It was 68 degrees but the humidity was high.  I was still soaked when I got home.  Threw in some pickups at the end.  

This week is the start of taper - shooting  for 50 miles.

Ran from Barton Springs (1.5 miles) and joined the group for 10 on the trail, first 5 easy and last 5 at effort - 7:30's - 7:20's.  Nice dip in the pool.  Nice cool morning as well but still quite humid.

5 easy on the 1/2 mile trail loop near work.  Boring but it's a soft surface and gets me off of pavement.  Overall pace 8:40.

I have been running through some nerve pain on my left knee and some hamstring issues on my right leg.  I have not mentioned anything on the blog.  I have just been running through them.  Anyway, my PT - who is a miracle worker with runners - has banned me from speed work for the next 2 weeks.  At this point all the training has been put in and the little to be gained over the next couple of weeks is not worth the risk.  So instead of doing tomorrow's scheduled workout I will probably run some MGP or a bit faster.   10 miles tomorrow and 12 on Saturday with an easy 5 in between will get me close to 50 for the week.  35-40 next week and 20 or so the week of the marathon.  Hopefully the reduction will give me a chance to get close to 100% in time for the race.

Endurance/Stamina workout this morning.  Stayed close to home.  Knee and hammy felt fine, too.  90% humidity and mid 70's - got the heart rate going by the last 1000m for sure.. Mile warm-up to the track followed by 3 sets of 3x1000m.  First set at MGP, drop the second set to HGP, and finally the third set to 10k pace.  400m active recovery in between each 1000m - no stopping allowed during workout.  1 mile cool down back home.  This workout was probably harder running alone vs. running with the group.  Probably would have run a bit faster, too.  Oh well, the intent of the workout was to be able to mentally get through, so mission accomplished.

First set:

1000m @ 4:36 (7:24 pace), 1000m @ 4:30 (7:14 pace), 1000m @ 4:30 (7:14 pace)

Second set:

1000m @ 4:18 (6:55 pace), 1000m @ 4:18 (6:55 pace), 100om @ 4:20 (6:58 pace)

Third set:

1000m @ 4:14  (6:48 pace), 1000m @ 4:09 (6:40 pace), 1000m @ 4:09 (6:40 pace)

In other unrelated news my 7 year old son is really into me taking him to school on my motorcycle.  We only live a half mile away and travel on neighborhood streets and never exceed 30 MPH.  He even has his own helmet.  He really gets a kick out of it.

5 recovery miles on the dirt/mulch trail.  Wow was it muggy out there.  

Completely messed up this morning.  Seems the course and starting spot was changed and I did not hear about it.  My phone alarm did not go off and I woke up at 6:05 having to be downtown at 6:30.  I made it but when I showed up no one was there.  Fortunately Margaret who I run with also did not get the notice.  So we ran the course together.  We missed a turn and our 12 mile run turned into close to 13 miles. The plan was to run the last 6 @ MGP but we dropped the last 1.75 close to half marathon pace.

Good run nonetheless - it was nice getting to 6 miles and only having 6 more to go.  Splits:

8:27, 8:25, 8:25, 8:02, 8:09, 7:55. 7:57, 7:28, 7:35, 7:14, 7:12, 6:50, 6:50.

Very easy miles on the soft trail at lunchtime. I am trying to stay healthy at this point and not take any unnecessary risks.  Target for this week is 35-38 miles.

Cold front last night blew out the humidity.  First time since April that I did not come back from a run soaked.  In fact, my shorts and shoes were dry!

6 easy @ 8:00 - 8:20's.

60 degrees and low humidity.  My legs are finally starting to feel fresh again.  A few times I would look at my watch and I was running MGP with not much effort.  I had to slow down a few times.  9:00 first mile - 8:00 - 8:10's the others.

Tomorrow is last substantial workout - 20mins at MGP, 10 mins @ HMGP and 10 x 1 min fast 1 min easy.  Not too stressful and 10 days from marathon.

Should hit 36 miles this week.

This morning's workout went by the wayside as the group ran it Monday instead.  One the agenda was 6 x 800m's which I declined.  I don't need to risk an injury or aggravate anything at this point.  We ended up doing 10 miles with 6 easy and last 4 at MGP - nothing too fancy. Fast miles:  7:36, 7:24, 7:30, 7:17.