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

Moving long runs to Sundays is going to make me get a bit creative.  Got up a bit early and drove down to Barton Springs pool, then did 4.5 easy before meeting the group that does the 8 mile trail loop.  I ran with them (they weren't happy to see me, that's for sure, because that means they have to fun a bit faster - lol!) and then added 1.5 on the trail with an out and back.  Jumped in the Springs to cool off.  I need to bring some goggles so that I can swim a couple laps after the run - seems to be a good thing to do to loosen up the legs a bit.  Don't have the watch in front of me but AP was around 8:00.

7 recovery/FB miles - no watch so no paces.  Legs feel a bit beat up.

3.25 warm up to the track and then 5 x 1000m with 400m recovery.  I decided to tack on 3 x 400m with 200m recovery at the end.  I thought it would be less painful than another 1000m.  :-)

1000's - 3:42, 3:39, 3:35, 3:35, 3:39

400's - 1:20, 1:22, 1:22.

1.75 miles cool down.

The speed felt pretty good despite the weather.  Would be nice to have others to push me a bit, though. 

4 recovery/FB miles during lunchhour.  I think my legs are starting to acclimate to the workouts so I can start upping the weekly mileage a bit.  At this point I don't think I will hit the high 70 to 80 mark like I have in the past - that 20 plus mile run was always good for padding the mileage numbers.  

It felt a tiny bit cooler this morning - 72 degrees, but humdity was 80%.  Not much of a difference. 

3.75 miles warm up - 8:20 AP

7.5 miles @ MGP - 6:49 AP (6:56, 6:53, 6:51, 6:51, 6:44, 6:48, 6:44, .5 @ 6:42)

1.25 miles cool down - 7:30 AP

I ran an out an back from the house - MGP miles were a net elevation loss going away but that means elevation gain coming back.  So it is a bit harder on the way home.  I stopped briefly at mile 6 to fill up my small water bottle that I carry, so I decided to make that up by adding another 1.5 miles.  LOL.  The schedule still calls for 6 @ MGP, but why not push it a bit?

Solid 12.5 mile morning.

4.5 recovery/FB miles at lunchtime.  Got woken up at 4:20 from work, went back to sleep, too tired to get up again at 5:30 so I slept until 7 and had a hard time getting up even then!  Well, it works out since my wife want's to do her bike ride Sunday am, I will be doing my LR tomorrow.  Therefore, no need to get a 7-8 mile run in today.

Ran my LR today - close to 80 and high humidty.  7:20's AP.  Finished with the hills of Expo so that's always a challenge.  

9 recovery.  Low 8:00's.

3 miles easy to the track followed by 4 x 1200m with 400m recovery and then 4 x 200m with 100m recovery.

First repeat is always a bit slow - takes a bit to get the legs in a groove.  Goal was to hit 4:15-4:20 per 1200m.  I am cutting myself a bit of slack with the heat.

1200's  - 4:29, 4:20, 4:19, 4:15. 

200's - 35, 34, 34, 36.

3 easy back.

Crazy week at work.  We have some peeps over from the EU so meetings all day, a presentation to the Austin Technology Council, and then dinner in the evening.  Oh well, a recovery week might be good for me.

Sweat fest - 72 degress, so a bit cooler, but 80% humidty.  Don't know what the dewpoint was but I think high with those numbers. 

Anyway, 2.5 easy and then 7 @ MGP.  I was then going to run 1.5 easy to the house but after taking a quick break to reset my watch I was quickly running MGP again.  Very hard to get the legs to go slow at that point.  So I ended up with another 1.5 at MGP. 

Wanted to go out at lunchtime but again, too much going on at work, and now I am too knackered. 

MGP Miles - 6:59, 6:54, 6:48, 6:42, 6:40, 6:50, 6:50, 6:59, .5@ 6:29.  AP 6:50.

A tad bit cooler but DP still 68 and I was still drenched after the run.

8 easy - legs felt good so I let them dictate the pace.  4 miles out and 4 back.  32:30 minutes out and 30 back.  I have been waiting for the mid 7:00's to feel easy again and for at least one day, they did. 

Couldn't pass up a chance to run the point-to-point course again, especially with Russ.  The plan is to get back in the rythym next weekend with running my long run on Sunday.  

Pretty warm and muggy out again, but that's no surprise.  We got into a good groove after a few miles and hit sub 7 on the last 3.  

14 miles with a couple super easy to start and continued to drop the pace to low 7:00's with 3 in the 6:50s to finish.  7:18 average pace.

Legs were a bit sore from the gym yesterday, but those workouts are getting easier so the body is adjusting well.

My son had his 10 year birthday party yesterday and then had three friends sleep over.  A lot of work for us and no running in the morning for me.  Went to the gym around noon and did 10 miles on the indoor track.  The plan was to run 8 but the legs felt ok and I ran a couple more.  It's a little monotonous but I wouldn't have been able to get the same pace running outdoors at noon, that's for sure.  Pace was probably low 8:00's.

up early for 8 fb/recovery miles.  8:40's.

Difficult to get going today but I managed.  Didn't see the dewpoint but my weather station showed 85% humidity and low 70's.  The air was pretty heavy.  Looks like we have a shot of some 60's next week.

Ran 4 miles easy to the track and then did a ladder: 400, 800, 1200, 1600, 1200, 800, 400.

All with 400m active recovery.  It was great getting through that mile so I could tell my mind it the workout was almost over.  lol.

400m - 1:27

800m - 2:58

1200m - 4:20

1600m - 5:47

1200m - 4:20

800m - 2:47

400m - 1:15 (pushed this one till it hurt!)

1.2 miles cool down back to the house.

11 miles total for the morning.

Super easy recover run on grass and trail near work.  9 minute miles. 

gave up my morning run so my wife could go to her training group.  I will make it up tomorrow.

Anyway - 6.5 at lunchtime with 72 dew point.  8:15, 7:30, 7:30, 7:10, 7:05, 6:58, 6:45.  Counting the low 7's as mgp because it was the same effort in the heat.

This run was a bad idea.  89% humidity and 78 degrees - DP around 75.  I think I lost 5 pound in water weight.  The last few miles were miserable.  I was ready to give up running all together.  I had to let up at mile 9 just to get through it.  Every mile seem as long as two in this weather.

12 miles - 7:29 AP - 8:51, 7:51, 7:33, 7:18, 7:17, 7:08, 7:06, 7:10, 7:34, 7:26, 7:28, 7:07.

I guess today makes up for yesterday's run.  I decided to head down and meet up with group.  I have been missing the social interaction and it was great seeing everyone again.  We did an out an back up Expo.  I turned around at 5 because I want to run my long run tomorrow morning when temps are going to be 65 and very low humidity.  :-)

It was even a little bit cooler this morning but the humidity was still very high. 

Anyway - ran with feel this morning and the last 5 miles felt pretty dang good.

8:39, 8:11, 7:28, 7:23, 7:19, 6:59, 6:46, 6:29, 6:30, 6:33.

1 mile cool down with 5 x hill strides to finish up.

Ran 3 miles then met up with some guys at 7 am at Barton Springs pool.  63 degrees so no complaining here! 

There was a marathon relay happening downtwom so we stopped to watch the first wave go by and cheer them on.  Somehow we managed 14 miles on the 10 mile loop by switching sides a couple times and taking the long way out and the long way back. 

Took it super easy the first couple mile then mostly 7:30's - 7:50s with last mile @ 6:25 pace. 

7:45 AP.  Legs a bit fatigued from yesterdays run.

Had to take advantage of the cool morning - 58 degrees!  (Humidity still over 70% though)

7 recovery - didn't look at my watch after but guessing 8:40 - 8:50 AP.

A fairly cool morning - 65 I think.

4.4 miles easy to the track. 

Then 3 x 1 mile with 400m active recovery.  But for my 2nd mile I ran 400m and noticed my watch wasn't going, so I reset, got some water, and started over.  So I got a bonus 400 in.  Yay!

Not as fast as I wanted but I'll take it.  I think the schedule has miles again in 2 weeks so I wll push it a bit more then.

1 mile @ 5:52.

400m recovery

400m @ 1:28

1 mile @ 5:50

400m recovery

1 mile @ 5:46 (finally hit goal time)

2 miles cool down @ 7:50

Then 6 x steep hill sprints with 3 backward steep hills.  Total .6 miles.

Felt good today - HR wasn't maxed - must be the somewhat cooler weather.

Skipped a chance to run on another cool morning in order to sleep in.  I think I needed it - fell asleep before 10 and didn't wake up until 6:30.

Went out at lunch for a recovery run - 5.25 miles in 46 minutes.  90 plus degrees but only 40% humidity.  Still - it was warm. :-)

I didn't check the temp when I left the house but when I got back in it was 66 - 70% humidity I think.

Anyway - it was cool enough to make a big differnece compared to previous runs.  

I dug out my Addidas Boost shoes - I haven't worn them in a while.  I forgot what great energy return these things have.  I may actually run the marathon in these.

3 miles easy then 9 @ MGP with a bit of cool down.

9 miles in 1:01@ 6:48 AP.

.25 easy back to the house at the end of the run.

bah - back to normal temps here - 6.3 miles in 55 mins.

The group had a point to point this morning which starts a couple miles from the house.  I figured I would take the same course but do an out and back from my house.  Unfortunately, once I got to the waterstop they had alredy picked it up.  Not good, I was already 7 miles in and  my little 8 oz bottle was all gone.  DP was high - it was a very tough run.  I went on for another mile and then turned around.  I knew I could stop at my gym - that was around mile 11.  I had problably already lost tons of water at this point.  The rest of the run was to just hang on.  I got home, went to bed, and woke up 2 hours later.  It took a while before I felt ok again, and later in the day finally guzzled 64 oz of gatorade. 

16 @ 8:00 AP

Had a day and night off from the kids.  So my wife and I went down to Town Lake trail.  We ran 5 super slowish miles and then dropped her off and went out for 3.75 more miles.  We then went to a great place called Baon for breakfast.  Yummy!

63 with 90% humidty.  Watch died on the way out - knowing my route I am guessing 8 and a half.  Good effort.