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

7.2 easy miles.

long run - easy pace, 13.25 miles.

A couple easy miles with some intervals.

4 easy/recovery miles.

7 miles Fartlek around Town Lake trail.

5.3 easy miles.

13.7 long run.

4.88 easy/recovery miles.

6 Easy miles.

2 miles easy warm up followed by 6 x 1000m  (6:11 average pace) with 2 miles cool down.

4 recovery paced miles.

14.35 miles, 7:40 overall pace.

4.5 easy/recovery miles.

1.5 easy warm up with 4 x 1 mile repeats @ average pace of 6:20 with 1.5 miles cool down.

4 easy/ recovery.

7 miles fartlek run around the trail.

4.1 easy/recovery.

1.5 mile warm up @ 9 ish pace.  

 1/2 marathon @ overall 6:47 pace

1.5 mile cool down.

7 miles recovery.

5.25 miles easy.

2 miles warm up followed by 6 x 1000m (6:20 average pace) with 2 miles cool down.

14.2 mile long run @ 7:45 overall pace.

8 Miles easy

5 miles easy followed by 10 minutes of diagonals - hard.

5 miles easy

1.6 miles warm up, 8 x 800 Meters @ 3:00 to 2:46 pace, followed by 1.6 miles cool down.

5 miles recovery

14 Mile long run @ 8:00 pace through some nice hills of Austin.

4 miles easy/recovery

3.2 easy warm up followed by hill workouts, 5 x hill, 3 x backward, 3 x sprint up 1/2 hill, 3.2 cool down.

Nice easy 4 mile recovery @ 9:00 pace, last 2 at easy 8:20 pace, last 800m @ 6:50 pace. First 4 were pretty hard as I did a hill workout yesterday.  I am increasing my recovery runs from 5 to 6 miles.  I would like to keep my weekly mileage in the high 40's.  Marathon training begins June 7th so I am using this time to build up my base and work on speed. 

Progressive run today - first 3 at easy @ 8:00 to 8:30 pace, followed by 4 miles at 6:58, 6:49, 6:48, and final mile at 5:54.

Nice easy run averaging 8:45 pace run along Town Lake trail - last mile at 7:00 pace.

Austin marathon today and I volunteered to pace a couple people from my running group.  Nice easy pace for me.  1 mile warm up followed by: first up was a 6 mile run through the Austin hills @ 8:45 pace, 1 mile run to other side of course, where I picked up someone else and paced her from 19 to the finish line.  Around a 9:00 minute pace. 

Only 5 miles easy today not the 6 I want.  I am fighting a bronchial infection and it is taking a bit out of me.

Today was a nice 2.2 miles warm up to a gradual and long hill.  I did 6 hill repeats followed by 3 100 yard sprints up the steep part of the hill.  2.2 miles run back.

7 miles easy @ around a 9:00 min pace.

Ran 2.7 easy warm up and 1.6 cool down.  I went all out on the last 400m and paid the price.  I don't think I will be doing that again, but I wanted to see what I could do.  Therefore, I was not in any condition to run extra easy miles as a cool down.

What I have found amazing is how much the longer easy runs help.  My 7 easy miles yesterday was a struggle after going hard on Tuesday, but I was extremely fresh this morning.

Speed work:

3.5 miles easy to gym - quick core workout - 3.5 easy back.

Long run - progressive starting at 8:00 - 7:50 pace, last 7 miles at 7:20 - 7:10 pace.  Followed by 6 x strides.

Nice easy run at 9:00 or so pace during my lunch hour.

3 Mile warm-up at 8:15 pace,
5 x 1000 laps in hilly neighborhood. 4:25 to 4:17 per 1000

3 x backward up hill

1 x stride up hill

3 mile cool down at 8:00 pace.

Tweaked calf a little so held off on more 1000 repeats, though I wanted to do 2 more.

Easy pace run around 8:24 overall pace.  I had to finish in under an hour in order to get back to work for a meeting.  So I went a little faster than my legs felt like. 

Today it was over 80 degrees and 90% humitiy - that is Austin in February.  I love it here in the winter because I never have to miss a day of outside running.  The flip side is that the summers are just brutal.  But this hot in February?  It's just crazy.

4 easy warm up followed by 4 miles tempo (did them at MGP) 7:10 average followed by 1 mile cool down. 

Legs are a bit fatigued due to the increased mileage of the last 3 weeks plus the hilly workout on Tuesday. 

I am really leaning towards ditching some of the group workouts as the risk vs. reward is too great.  I could also tell on Tuesday's 5th 1000m that my legs were tiring and I was not getting the maximum benefits. 

From now on if I think a workout will risk injury, e.g. too much speed, then I will opt for a steady state or tempo run instead.

Sunny, humid and in the 80's.  Overall pace of 8:28 for 7 miles.

10 miles at overall 8:20 pace through hilly course.  I just let my legs tell me what they wanted to do, which after 50 miles this week was not much.  I can definitely tell that I really do not have a good base built up, but plan on changing that in the weeks to come.  

7.5 easy at overall 8:10 pace, first 2 were nice and slow other miles just under 8:00 pace.

Dealing with severe shin splint pain in right leg.  Strangely enough, it has always been my left leg that gave me problems.  Suddenly the pain in the left leg went away last week and then the right one started to hurt.  I was able to run through my left leg pain, but this time around it hurts pretty bad.  I made it through 7.5 yesterday, but I woke up during the night and it hurt to walk. 

Today I did an hour spinning class and then an easy 2 on the indoor track.  I stopped running at 2 as it was still giving me trouble. 

I will most likely do another spinning class tomorrow and not run at all. 

Full day of rest today for my shin pain.  Better now than in the heat of marathon training.

Well, I tried running Tuesday night and could not go 20 feet because of the pain in my shin area.  I did a couple of things: 1) I bought a compression sleave for the shin/calf area and wore it Tuesday night and all day yesterday, as well as during this morning's run., and 2) I went to our local running shoe expert and got fitted for new shoes.  As soon as she looked at my feet and stride I was told that the shoes that I had worn were wrong for me.  They did not have enough support.  The shoes are OK for once or twice as week and for speed work, but not everyday and not with the miles that I put on them.  She gave me the new Asics GT-2140's and they felt great right out of the box. 

The best news is that from not being able to run 2 days ago to running almost 5 miles this morning is huge.  Mind you, it was a very slow 5 miles.  There is a nice crushed granite trail by work. I plan on running another 3 - 4 easy during lunch.  Nice to be back running!

Added another 3.5 at lunch.  Still a bit sore but doable.  Nice and slow, adapting to the new shoes as well.

cross-training day.  Injury continues.

Cross training day on bike - 50 minutes.

Cross training day - injury continues.

Cross-training day - injury continues.

Cross training - received first treatment - ART, manipulation, electro stimulation treatment, sonnic treatment.

General core and resistance training.  5 minutes run on the treadmill - a bit too painful to continue much longer than that.

First day running in over 10 days!  Can it really be that long?  Anyway, 5 easy miles.  Time afterwards feels pretty good.  Received 2nd treatment on leg.  Tomorrrow I get a deep tissue massage, 3rd treatment on Wednesday, PT on Thursday.  I hope to get in 35 - 40 miles this week.  So far, so good.

5 miles real easy. 

5 easy on new shoes.  They worked out much better than the asics.  I was refitted yesterday and he put me back into a neutral shoe, which I have always run in.  My legs feel so much better. Should be able to get in 35 this week, shoot for 45 next week.

6 miles at easy pace - average pace around 8:10.  Leg feels much better, ready for a longer 10 - 13 mile run tomorrow.  Should be back above 40 next week.  Feels great to be running again.  The shoes made all the difference.

Eight and 1/2 half, legs were pretty tired after 7 and pushing to 7:30 ish pace. 

6.5 miles - 1 @  8:05 - 5 @ 7:50's, .5 cool down.

8 miles at 8:00 ish pace, last mile at 7:50.  Gradual decline out and incline back.  First mile was pretty slow as a bit sore from yesterday - lower back is acting up a bit.  Overall, though, feeling pretty good considering less than 2 weeks ago I was in so much pain that it felt like I would never be able to run again.  Also, 3-4 weeks ago I ran my easy runs around 8:30's - 8:50's.  Therefore, I am pretty happy to be running 7:50's to 8:10's.  Working to get 40 in this week all at easy base - running a 10k on Saturday.  I know I won't be setting any PRs, but I am ok with that.

6 miles easy, first 4 about 30 seconds slower than normal.  My legs said nice and easy today and I listened.

7 miles easy at around 8:10 pace overall.

6 miles at recovery pace - 8:50's. I am running a 10k on Sunday and my legs are a bit stiff and sore from the mileage and running 6 days a week.

Just 2 easy on a treadmill while my son was in swimming class.

1.75 Miles warm-up to race.  

I was not sure how I would do today as I have not done any speed work for about 5 weeks, have just ran base, and did not run for 10 days due to an injury.  Well, the weather this morning was perfect - starting temp was around 45 degrees and sunny.  The first 3 miles are hilly, and first mile is an gradual incline up Congress Ave towards the Capitol, followed by a steep incline up and around.  My plan was to run the first mile at my 1/2 marathon pace of 6:50, see how I felt, and pick it up from there.  That is just what I did.  I ran the first mile at 6:58 and ran negative splits until that last mile when I fell back a bit.  I finished under 42 minutes @ an overall 6:44 pace which is a PR from my last year 10K time of 45 + minutes.  Just to show how competetive Austin is, I finished in 244 place and 27th in my age group of 40-44! 

Day of REST!

I did go to the Y during luch and alternated between the hot tub and cold water shower.  I learned this from a massage therapist as a way to "flush" out those muscles. 

Wow - was I sore from Sunday's race.  I managed an amazing 11:11 my first mile!  Finshed around 8:30 pace.  I had another PT appointment this morning.  I learned a couple more great stretches - one for the hip flexors that is just awesome. 

My shin was just fine today during my easy run.  Hopefully that means  I am on the mend and good things are to come. 

Taking it easy this week with mileage as I want to do a 12 - 14 mile long run on Saturday but keep my weekly mileage just over 40.

Next week I will go for 45 and then 50 depending on how my body responds.  I have 8 weeks to work on my base before Chicago training begins - so I am in no big hurry to ramp up my mileage.

Easy miles around 9:00/ mile pace.

Nice easy pace - last 3 around 8:00 a mile.

Nice cool morning - easy 5 - first mile at 8:40 and last mile at 7:48.

This was my first long run in a few weeks.  My legs were a bit sore during the latter miles, but my shins help it great - no real pain.  Overall all average of 8:10 pace through some nice rolling hills of Austin. I actually set out to do 12 miles, but did a little extra.  One of the runners with us had us go one a little detour to see Ben Crenshaw's house.

6 easy today - 8:15 average pace. Beautiful morning in the 40's.  I know that this cool weather won't last for long.  Still some lingering soreness from Saturday's long run.  I am not sure when my legs will ever get used to this 6 days-a-week running schedule.  So far it is my legs that are keeping my easy pace above 8:00 minutes a mile.  Oh well, I will just keep plugging along.  I would like to hit 47-48 miles this week.

7.5 miles at around 8ish pace with circuit training with group at Austin High sandwiched in between.  10 lunges, 10 squats, 20 push-ups, 10 supermans, 10 pull-ups, 10 - 15 crunches, followed by 800 m around the track - repeat 3 times.  Also did 50m with someone holding large rubber band around waist to create resitance, release resistance and sprint another 50 m. 3 of these. 

6.5 easy miles at overall average 8:17 pace.  Ran a couple under 8:00 but it was noon, sunny, and warm.  The heat caught up with me and I had to slow down a tad.

7.25 easy miles @ 8:20 pace. Legs seem fine until mile 6 and then it becomes a struggle. 6 x 75m strides at the end.

6.5 easy run this morning.  I had a breakthrough run on my long run this past Saturday.  My legs were feeling pretty sluggish until mile 6-7, and all of the sudden I felt really strong.  Something I have not felt for quite a few weeks.  This morning was another great run.  Maybe these base miles are finally beginning to pay off.  This will be week 5 since my injury.  The physical therapist that I saw said it could take a couple months for my legs to get used to running 6 days a week.  I figure I will put in another 45 miler this week.  

Easy warm up and cool down.  Did 9 hill repeats of varying lengths, followed by 3 backwards and 3 hill sprints.  

Easy miles at around 8:00 average, some miles at 7:50's.

8 miles at the higher end of my easy pace range.  I was going to run 4 SS miles at and just above MGP, but I decided to hold off on that.  I want to continue to run my base for a couple more weeks and consistently get into the 7:30 - 7:50 range.  My legs have been feeling pretty strong lately.  But I am not even in "official" marathon training, that begins in June.  Therefore, I feel like I will gain more from base work at this point.  Today's base miles were 9:45, 8:11, 7:54, 7:39, 7:48, 7:45, 7:44, 7:55.

Easy pace run today at aroun 8:05 pace overall.  Legs said to take it a bit easy.  I also want to be somewhat fresh for tomorrows 14 miler. 

6 super easy/recovery miles today - and my legs needed it after pushing 50 last week.  This week I will go back down to 40 and count it as a recovery week.

7 easy pace between 7:50 and 8:00, followed by 4 hill sprints.

6 easy - first one 9:00 pace, 5 @ 7:50's. It is getting a bit warmer here, and I could feel it. I am used to running in the morning in the 50's, this morning it was 66 and a tad humid.

Today I did 5 x 1000m repeats @ 10-15k pace = 6:33 - 6:45 with 200m active recovery in between.  5.5 miles easy before and after.  I was a bit sore from deep tissue massage that I had yesterday. 

7 super easy - somewhat of a recovery run from yesterday.  High 60's and humidity this morning at 100% - some mist/light rain during my last mile.  The humidity definitely makes the running more labored. 

6 easy miles tonight. Conditions were 80 degrees and 90 percent humidity. Foturnatley, I ran late so no sun.

I accidentally deleted this entry - I was looking at the calendar wrong.  Oh well, I did 8 miles of base around 7:40 to 7:50 pace.  I used the falling forward cue.

I don't know what I was doing - deleted this entry as well.  Again, another base day in the 7:45 - 7:55 range.  Cue was running on water.

Today I ran 6.5 miles, 1.76 warm up, 8:30 first mile, 7:50 next .75 miles, followed by 2 miles rolling down hills, 7:16 and 7:16 both miles, thought I was faster than that as when I kept checking my Garmin I would see 7:05 - 7:10.  Could have slowed down a bit on the slight incline stretches.  Turned around and ran back up 2.8 miles - 8:06, 7:55, and last .75 at 7:53.  Pretty good paces coming back up the hills.

I found that around 7:10 pace my breathing becomes labored.  Not overly so, but I can feel it, for sure.  It was also about 70 degrees this morning and 80% humidity. 

Focused on forming a circle with my hands on the down hills.  I performed this reasonably well.  It makes one focus on keeping the core engaged, and I feel that I already have a pretty good grasp on doing this during my runs.

OK, today I ran 10 miles.  The first 4.5 I ran base pace.  Last night I had some good quad soreness from the hills, but most of that was gone when I woke up.  But it still took a good mile to get warmed up.  Starting at mile 4.5 I started picking up the pace to a 7:25.  The stretch of road I took is an overall net decline going out and an overall net incline coming back.  Therefore,  I was somewhat fighting the incline on miles 5-8.  Sometimes I struggle to keep a steady and even pace, and I am still getting used to "feeling" the pace rather than looking at my garmin all the time.  Looking at my overall miles 7:25 seems like a good short term target.  My breathing was always under control, even at some points when I was running a 7:15 - 7:20.  My legs were a bit tired towards the end.  I am wondering if on longer runs such as this I need to eat some carbs before I got out to keep my energy up.  I almost took a gel with me but figured I did not have water and left it at home.  Next time I will drink some Cytomax before heading out and see if that helps keep my energy up.  Miles:  9:08, 8:05, 7:49, 7:53, 7:44, 7:34, 7:36, 7:34, 8:15, 7:55.

Today I let my body dictate the pace.  My legs are tired from the last couple of workouts.My glutes and hamstrings were complaining the whole way and I could not muster a faster pace.  So I just counted today's run as a recovery run.  9:16, 8:15, 8:17, 8:28, 8:30, 8:39, 8:41.  I did not have the energy to do any pick ups.  

4 miles easy pace - no garmin. 5k race tomorrow.

We got a bit of a break with the weather - it was somewhat cooler this morning. But this is Texas - so "cooler" has to be taken in context. Anyway, probably high 60's with 80% hunidity. I started out pretty fast, below 6:00 pace, slowed a bit - overall first mile was a 6:03 - a 1% grade decline to the 1/2 way point. Slowed a bit on the second mile - more mind games than anything else - overall 6:23 2nd mile. Picked it up comimg back towards the finish. 3rd mile was a 6:16 mile. I knew at the 3 mile marker I would not break 19, which was my goal. It read 18:53. Still, I picked it up here to beat my best of 19:37. So I Pr'd by 10 seconds. Aerobically I felt pretty good. Some more power in my legs, and getting through the mental barrier, with a bit cooler weather, and I feel I can break 19:00. I placed 50 out of 5,000 plus runners and 6th in my age group. I feel pretty good about today, no speed work and only base mileage for the last 2 months.  3 miles easy warm up and 3.4 miles easy cool down after the race.

I woke up a bit on the stiff side with quite a bit of hamstring soreness.  I debated running at all, but figured it was important to get the legs loosened up and the blood flowing.  I did 4 recovery miles.  I don't know the pace, but it was SLOW.  I felt much better after the run. 

Nice easy pace today - 7.5 miles.  Still working out some mild soreness in the hamstrings.  I spent 30 minutes and worked with a foam roller last evening.  It seemed to have helped significantly. 

Went out without my Garmin this morning and did not have a route planned out.  I just ran a route that I had not done before, I went out for about 45 minutes, had some water and a Accelerade Gel,  and the came back.  My watch read 1:32:00 when I got home.  I felt good during the run but was done when it was over.  My glutes still have some lingering soreness.  I worked them over last night again with the foam roller.  I mapped out the route and came up with just a hair under 11 miles.  I think this is the longest run I have ever done midweek. 

Base mileage run this morning.  Warm - 75 degrees and high humidity.  I ran 6 miles:  8:38, 7:53, 7:46, 7:55, 7:46, 7:48.  I felt pretty good the entire run.  Switched up shoes and ran in my Lunar Trainers - more responsive than the cushy Vomeros.  Focused on leaning forward, and at some points during the run "pulling the road."  I felt that the "pulling" cue helped keep up the pace. 

2.5 miles warm up.  First hill repeat was 350m, so I had to adjust, i.e., move my starting point further away.  I think I ran the rest between 450 and 500m.  You don't realize how far 500m really is until you measure it out.  Anyway, the first 100m or so was a mild incline, and then the main hill started - mapmyrun.com shows 8% incline, and I think that is about right.  Last 50m leveled off.  I hit the main incline at 6:05 pace each repeat.  I was able to hold this pace pretty much the whole time up.  However, on repeat 5 I was at 10k pace - 6:45 - at the top.  I tried to double my rest time back down, and took about 45 seconds walking break before starting the next repeat.  1 mile cool down back home.  Good workout.  

A bit over 10 miles today, first 4 base pace, followed by 4 @ 7:23, 7:22, 7:24, and 7:23. Base pace last 1.5 miles. This week was a big mileage week for me and I did hills yesterday. So my legs are looking forward to a day off tomorrow. Some pace today was at 7:10 and my carido felt fine. I hooked up with some other runners this morning and one of them paced me at 7:20 which helped a lot.

About 7 and a half today.  First mile was 9:15, and next 6.5 in the 7:40s, with best average mile at 7:39.  Overall I thought it was a good effort.  It is a starting point, that is for sure. 

Today was a 10 miler.  Nice and relaxed pace. Overall pace 8:20 per mile.  Practiced falling forward for most of the run.  Miles/pace:  9:02, 8:17, 8:07, 8:20, 8:30, 8:15, 8:17, 8:27, 8:29, 8:13.

Good quality workout today.  I ran 7 miles: 8:17, 7:44, 7:30, 7:49, 7:38, 7:41 and 7:40. Overall average pace was 7:46 including the first mile.  The heat/humidity was affecting me - by the last 1/2 mile I was struggling to keep pace.  I need to dig out my heart rate monitor to see what my heart rate is at during these runs - I feel that my heart was working at maybe a 7:20 pace to keep up at 7:40 pace.  Trying hard to focus on falling forward and landing and taking off on ball of foot. 

A good solid 10 miles today.  I discovered during a water stop that I had not started my Garmin somewhere along the way and was missing a couple miles of data.  I will have to enter my paces later as I don't have the watch with me.  I was pretty sore this morning, and it took a while to get warmed up.  First mile 9:17, 8:36, 8:28, 8:20, 8:25, 8:33, 8:30, 8:39, 8:43, 8:34. Had some Gu and water at mile 5 to get some electrolytes in me.  Focused on falling forward.

Good run this morning - it seemed a tad bit cooler out, at least the humidity seemed dialed down a bit.  Miles: 9:19, 8:01, 7:42, 7:40, 7:43, 7:46, 7:41, plus .5 mile cool down.  I am experiencing a very slight knee pain, which is something new to me.  I felt it for the first time yesterday.  Not sure what to make of it but I will be paying close attention to it.  I did not find my heart rate monitor strap.  I will look again tonight.  I have a V02Max/Hear rate/ Lactate Acid Threshold assessment this afternoon.   

11 easy today. We came to a point in the trail where it was either going to be 11 miles or 14. My legs are toast. I decided on 11 miles. I treated myself to an ice bath after the run. Overall pace was right at 8:30.

7 miles today.  Nice cool morning - in the 50's.  It took a while for my legs to warm up.  I am not sure if my my mind or legs were tired, or both.  It was just an off morning.  9:55, 8:32, 8:18, 8:25, 8:37, 8:22, 8:15. 

5.5 easy today, legs feeling much better. Good solid 8.5 hours of sleep last night as well.  Ran in my Defyance shoes and they felt good.  Overall pace 8:20:  8:50, 8:12, 8:20, 8:07, 8:07,  (.5 mile) 8:19.

Great steady state run this morning.  Yesterday I felt completely sluggish and this morning it was a complete 180.  I really ran 9.5 miles but did not start my garmin until after the first 1/2 mile.  Overall pace: 7:30:  Splits:  8:00, 7:31, 7:27, 7:26, 7:29, 7:38, 7:35, 7:31, 7:25.  I felt this run was a good confidence booster.

6.5 super easy - treated as a recovery run from yesterday.

A nice run this morning. I felt pretty good the whole run. Overall pace of 7:49. The course was hilly. I picked it up on the last 3. Splits: 8:20, 8:06, 8:09, 7:53, 7:55, 7:55, 8:05, 7:50, 7:38, 7:37, 7:00.

9 easy miles today. Splits: 9:04, 8:27, 8:17, 8:22, 8:28, 8:25, 8:38, 8:24, 8:09. Overall pace 8:28. I felt pretty good today. Ready for the 11 mile progressive run tomorrow.

11 miles today.  I felt like I should have run a bit faster but was satisfied overall.  Splits:  8:50, 8:14, 8:01, 8:05, 8:09, 8:05, 7:43, 8:00, 7:48, 7:51, 7:46.  Take out the first mile and my overall pace would be in the 7:50's. 

6.5 easy today, I did not wear my Garmin (on purpose.)

Managed just 4 miles today - everything hurts.  Taking a couple days off.

6.5 miles easy - average around 8:20 pace. I needed the 2 days off. Feeling pretty good today. I can actually walk around without being sore!

Outside temp: 70 degrees, Humidity:  70%, Overcast

Easy miles today.  Did not have enough time to get a full 7 in.  My son was sick and I was up at 4:30 am. 

8:30 overall pace: 9:20, 8:35, 8:24, 8:30, 8:28, 8:18

70 degrees, 70% humidity, overcast.

2 miles warm up, 8:41, 8:18 followed by 1 mile at 10k pace, 6:34, 1 mile easy at 7:58, followed by 1 mile at 6:45, followed by 2 miles easy, 8:06 and 7:56. 

Good workout.  I have not run fast miles since my 5k a few weeks back.  I used to be able to go out and run 6 mile repeats in the 6:20 - 6:30 range.  Today I just did 2 and they were slower.  It is taking a leap of faith here by sacrificing some of my speed that I used to have for higher mileage and running every day.  Hopefully it will all pay off come marathon day. :-)

I don't have high hopes for Saturday's 10k.  The weather is going to be even warmer this weekend.  Add that to my lack of speed workouts = slow. 

70 degrees, 70% humidity, overcast.

Easy run today - overall pace 8:47.  9:26, 8:47, 8:34, 8:43, 8:36, 8:37.  It took about 3 miles to work out some tightness.  I let how my legs felt dictate the pace. 

65 - 70 degrees, 70% humdity, dawn.

I decided for a change of scenery this morning and drove down to Town Lake.  I had a pretty good run - SS run - 1 mile warm up and then tried for 7 miles in the 7:40s.  

Overall pace: 7:48.  Splits: 8:24, 7:50, 7:39, 7:45, 7:54, 7:46, 7:42, 7:28.

First day running in 3 days.  I had some inflamation issue going on with one of my glutes.  Today it felt much better, but I was still afraid to push it too much.  I will do my 10 mile workout tomorrow. 

72 degrees, 75% humidity, dark.

8:35 overall average.  9:33, 8:39, 8:03, 8:27, 8:27, 8:20.

72 degrees, 87% humidity, dawn.

I drove downtown this morning to run on Town Lake trail.  I also wore my Lunar Trainers.  Last night when I got my shoes ready I noticed that they did not have any inserts in them.  That means the last couple times I wore them I did so without inserts.  Anyway, they felt great (with inserts) and my legs felt good as well.  Will run in them again tomorrow and see how it goes.

Overall 8:14 pace - splits: 9:04, 8:20, 8:17, 7:56, 7:52, 8:10, 8:11, 7:59.

75 degrees, 85% humidity, dark/dawn.

Pretty good run this morning.  No lingering soreness or pain.  I think last weeks 30 miles and 3 days off helped.  Pain in upper glute that affected me over the weekend is almost completely gone.

Humidity starts to affect me between miles 3 - 4.  This would make sense as this is when my body is warmed up.  My breathing is not labored, but I can feel my heart working hard.

Overall pace of 8:11 - Splits: 8:42, 8:07, 8:02, 8:01, 8:03, 8:14, 8:04.  Water stop at mile 4.

78 degrees, 80% humdity, dawn/overcast.

It was a warm one this morning.  Made a water stop at mile 5 and another quick stop at 6.5 miles.

Overall pace 8:01.  Splits: 8:37, 8:03, 8:06, 7:56, 7:56, 8:11, 8:06, 8:13.

Steamy this morning: 74 degrees, 91% humidity, dawn/overcast.

Good 6 easy miles today.  Overall pace: 8:02, splits: 8:44, 8:01, 7:45, 7:57, 7:56, 7:51.

I wore some new shoes today, NB 800 Rs.  These are brand new and made specifically for midfoot runners.  I was skeptical at first, but had found some favorable reviews out there on the web.  I figured the worst that could happen was that I tried them on and if I had not liked them, I would have sent them back.  Anyway, the shoes felt great - nothing caused any discomfort during the run, not a bit of shin pain or anything.  They are fairly light and quite responsive.  I felt a much better transfer of energy as well.  Hopefully they will hold up well. 

Overall my legs are feeling great lately.  I have also been wearing recovery socks and find significant benefit from them, specifically, less muscle soreness and better recovery.

75 degrees, 85% humidity

Good long run today. I felt pretty strong in the beginning, but the conditions took their toll in the last few miles. My legs got a bit heavy towards the end as well. Got a couple miles in the 7:30's.

Overall pace: 7:59 Splits: 8:16, 8:23, 7:53, 7:41, 7:36, 7:39, 7:55, 7:52, 7:56, 8:08, 8:37, 8:04, 8:21.

77 degrees, 80% humidity, 5:45 am.

Easy 6.5 today. 

This morning was one of those runs where perceived effort was > than actual effort.  I thought I was running along at a good clip and would glance at my watch and see 9:00 or 8:30 pace - especially the first 2 miles.  (I hate when that happens.)  Muggy conditions, too.

I will run a 10 mile progressive tomorrow.

Overall pace for today:  8:26.  Splits:  9:24, 8:40, 8:07, 8:12, 8:15, 8:03.

77 degrees, 75% humidity, 6 am.

Very warm and muggy this morning.  The plan was to run a 10 mile progressive run - the weather is definitely taking 20 seconds or so off per mile pace.  I just could not seem to drop the pace like I wanted to and "got stuck" so to speak in the 7:50's.  It took a lot of effort to just drop the last mile down to 7:40 - somewhat frustrating.

Overall pace: 7:59

Splits:  8:51, 8:18, 7:56, 7:55, 7:51, 7:53, 7:50, 7:56, 7:54, 7:40,

77 degrees, 70% humidity, dawn.

6 easy/recovery type miles. 

75 degrees, 75% humidity, dawn, stong breeze.

I rode my motocycle to the neighborhood track this morning as I took a large pitcher of ice water with me.  It worked out great as I as able to take 30 second breaks in between repeats to towel off and cool down with the water. 

I took off down the road for a 2 mile out and back to warm up before the first repeat.

Here are the splits;

2 miles warm up - 9:11, 8:12

1.5 miles @ 6:50 pace, follwed by .75 miles easy at 8:06

1.5 miles @ 6:45 pace, followed by .75 miles easy @ 8:04

1 mile @ 6:24 pace, followed by .50 mile easy @ 8:30

2 miles cool down @ 8:00 pace.

Slept in this morning.  I knew I only had a 5 mile run today, so I decided I would go to the indoor track at the gym during lunch.

5 miles @ 7:50 - 8:10 pace.

76 degrees, 70% humidity, 6:45 am.

I missed the main group taking off at 6 am. My 18 month old daughter decided it was party time a 3 am.

I had my auto lap feature turned off from Thursday. So I have no splits. The run was 14 miles of hills, the midpoint being what we call Mt Bonnel. It is really a huge hill with a 3 phase climb, and some good hills to get there.

Overall pace was 7:59 with warm up miles and hills. Overall pretty satisfied with the effort.

77 degrees, 80% humidity, dark/dawn.

Nice breeze this morning to help cool off.  A little bit stiff and sore from Saturday's run.  Nothing major though.

2.6 miles warm up to the track. 

6 miles on the track.  16 400m with 200 m jog in between. 

400 m splits:  1:50, 1:52, 1:52, 1:53, 1:53, 1:51, 1:54, 1:53, 1:53, 1:55, 1:54, 1:50, 1:51, 1:56, 1:55, 1:52.

200 m splits around 1:00 to 1:05.

Overall pace of track workout 7:43 pace.

1.4 miles cool down back to the house. 

77 degrees, 70% humidity, dawn

6.25 recovery paced miles - overall 8:30 pace.

78 degrees, 60% humidity

Record highs down here - 104 forecast for today - but the high pressure system has dropped the humidity levels.  It makes a big difference.

10 miles base pace today - I thought I would push it a bit and it turned into a bit of a progressive run.  Mile 6 - 7 had some substantial hill climbs. 

Splits:  9:20, 8:21, 7:56, 7:58, 7:46, 7:44, 8:10, 7:49, 7:35, 7:40.

Six easy/recovery miles on the treadmill during lunchtime.  8:20's.

5 recovery based miles - nice and slow. Planning on 15 tomorrow with 4-5 at MGP.

HOT this morning - 83 degrees at 6 am, 65% humidity

14 miles - overall 7:50 pace - good run today.

Splits: 8:54, 8:31, 8:04, 7:32, 7:53, 7:51, 8:08, 8:10 (hills), 7:40, 7:37, 7:14, 7:34, 6:58, 7:30

Did not take any GU's, but had plenty of gatorade at the water stops.

78 degrees - 60% humidity - dawn

Wanted to get in 10 miles this morning but had to cut it a bit short to get back home and help get the kids ready.  Simple out and back with water at miles 3 and 6.  Goal was to go out and run a steady state run @ 7:50 pace. 

Overall 8:01 pace including the warm up miles.

Splits: 9:07, 8:05, 7:49, 7:47, 7:51, 7:54, 7:54, 7:50, 7:43, 7:50.

6.75 easy/recovery miles.  Overall 8:30's.  First couple miles super slow and picked it up a little towards the end.

77 degrees, 75% humidity, 5:30 am

Today was a track workout with the goal of hitting several miles at MGP but with some recovery laps in between to compensate for the heat.

I ended up doing 15 * 600 m with 15 * 200 m recovery, so 600 m at MGP, 200 m recovery, and repeat, for a total of 12,000 m, or 7.45 miles.

Average pace of 600 m was 7:19.

Average pace of 200 m was 8:20's.

Overall combined pace was 7:38. 

2.6 miles warm up, 1 mile cool down, 7.45 miles on the track

Total miles for the day:  11.05

75 degrees, 70% humidity, dawn

I went to the gym during lunchtime yesterday and did some core and leg work, on top of yesterday's workout.  I knew my legs would be a bit sore today and they were.  But I also knew I had 2 easy run days before Saturday's workout. 

This morning's run was slow - I was in no hurry and took it easy - I treated it as a recovery run.

Easy miles today - average overall pace 8:15.

78 degrees, 70% humidity, dawn/overcast.

Well, today's workout was going to be cruise intervals 3 x 2 miles @ MGP with 1 mile in between.  After the first mile of MGP pace I felt pretty good, and decided if at 2 miles I could keep going, I would.  So I ended up changing the workout on the fly to 2 x 3 miles @ MGP with 2 warm up miles, 1 mile recovery in between the sets, and 3 miles slow pace back home. 

It was warm and I made a couple water/cool down stops @ mile 5 and mile 8.  Though I was spent when I got home, I felt pretty good during the MGP miles, though I though I was running them at 7:10 pace.  However, 7:15 pace is a 3:10 marathon and that is my ultimate goal.

Splits: 2 mile warm up - 8:35 average: MGP 3 miles - 7:15, 7:15, 7:15: Recovery mile: 8:10: MGP 3 miles: 7:10, 7:15, 7:15: Recovery/cool down 3 miles: 8:20, 8:27, 7:53.

77 degrees, 70% humidity, dawn - overcast

An easy 6.25 today, 9:02, 8:09,7:58, 8:10, 8:08, 8:08.

77 degrees, 70% humidity, dawn

Gentle rolling hills except for mile 8 which has a hill with a 17% incline and net gain of 240 feet over 1/2 mile.

Today was a 10 miler with the target of hitting the middle 6 in the 7:30's - 7:40's.  I tried to run by feel and not look at my watch so much. A good run but would have liked to have hit the 7:30's.  I am running another run like this on Thursday - I will try to hit 7:30's on that one.  Managed to run 8 at target pace instead of 6.

Splits:  9:02, 8:15, 7:51, 7:43, 7:49, 7:45, 7:44, 7:39, 8:16 (hill), 7:42, 8:30 (cool down)

80 degrees, 70% humidity.

Easy/recovery run of 7 miles in the 8:10's - 8:20's. 

80 degrees, 70% humidity, dawn. 

A warm one this morning.  The heat did not affect me until about mile 7.  I got just a touch of feeling sick to my stomach but it subsided.  I slowed it down a bit and took about a 5 minute rest/water break at mile 8 before finishing the run.  Still, quite pleased with the overall results. Managed to get a few miles in the 7:30's.

Warm up: 9:30, 8:48

SS miles:  7:44, 7:49, 7:39, 7:32, 7:37, 7:47, 7:43, 7:46

Cool down: 8:40

80 degrees, 80% humidity.

7 easy/recovery miles. 

Warm and humid morning.

Today was the Mt. Bonnel run - course is hilly with the big hill of Mt. Bonnel of course.

Overall a pretty good pace - slowed down a bit up Mt. Bonnel and the mile after to recover.  5 water stops along the way.  I tried to run the last 4 at MGP but it was tough going out there with the heat and hills.  By the end I was pretty tired.

Splits:  8:40, 8:29, 8:07, 7:45, 7:37, 7:35, 8:29, 8:26, 8:00, 7:26, 7:18, 7:45, 7:31, 7:08 (.5 mile)

Next Saturday's long run should be around 18 miles. 

Had to run at the gym today - 5 easy.

78 degrees, 70% humidity.

OK - so yesterday at the gym I did some calf work which resulted in sore calves this morning.  Not the smartest idea as I knew I had this workout today.  In retrospect I should have stuck to my 5 miles at the gym and gone home.  Second chance though was to call off today's workout but I decided to tough through it.  I dealt with the minor discompfort and got through today's run - how much it negatively impacted the final results I am not sure.  It did not help, I know that much.  And then on mile 2 of the last interval I landed wrong on a dip in the trail and further aggravated my right calf.  I am glad I have some easy miles lined up for the rest of the week - I will need them.

Workout went OK - I switched shoes at mile 7 and found that I ran faster in the Brooks.  After the first interval I could not imagine running another 4 - I was pretty beat with the heat and a bit sick to my stomach, but after a slow mile and some water I was ready to tackle it again.  I was doing well until near the end of mile 2 when I tweaked my calf - I ran the rest of the mile and took a short break to stretch it out before finishing out the final 2 miles of the interval. 

2 miles warm up

4 miles: 7:16, 7:28, 7:15, 7:03 (nowhere near my target of 6:50s)

1 mile recover

4 miles: 7:10, 7:05, 7:12, 7:07

2 miles recovery

I contemplated not running today.  I still had some discomfort in my calves.  I decided to go ahead and run, thinking I can just do 5 miles.  The first mile was pitifully slow but picked it up as my legs got warmed up.  The first few hundred feet I thought "I'll just go 2 or 3 miles." But it ended up not being too bad.  Overall a nice slow 6 miles.  Glad I put my running shoes on and went out afterall.

77 degrees, 70% humidity.

Easy/slow run today - working out the last bit of soreness, I hope.  10 miles, overall 8:40 pace.  Had to get creative and capture some water with my hands from a spinkler system. 

6 easy - 8:30's across the board.

76 degrees, 70% humidity to start

This was my first run over 14 miles and I did 18.  Some good hills between miles 4 and 7.  I ran with a group but the broke off at mile 7 so I had to run the rest alone.  By the last mile my heart rate was up there and I could feel the heat.  I wanted to try for the last 4 miles at MGP (7:15) but it was not in the cards today. 

We jumped into Barton Springs after the run.  This is a natural springs with a year round temp of 65 degrees.  Needless to say, it felt great. 

Overall it was a good run until the last 4 miles and I had to gut it out a bit to keep going.  Good practice for a marathon!

Overall pace was 7:49 - probably close to 7:45 without the warm up mile.

Complete 18 mile splits:  8:31, 7:50, 7:44, 7:37, 7:40, 7:44, 7:43, 7:46, 7:47, 7:42, 7:45, 7:44, 7:52, 7:56, 7:59, 7:55, 7:47. 7:50.

Sick today with some bad GI issues.  No running.

In Rhode Island on business.  First day I have felt good since Saturday night and Monday morning.  

Woke up to a gray sky and slight mist.  I had my route planned from a drive the night before. 

Legs were a bit stiff and took a while - probably around mile 7 when I started feeling good.   I picked it up the last mile because it started to rain pretty hard.

Overall pace was in the 8:30's.

Another morning in Rhode Island.  About 10 - 15 degrees cooler then Texas - 65 degrees, high humidity.  Nice breeze as well.

2.5 miles warm up, followed by 6 miles tempo, and 2.5 miles cool down.  The tempo was a challange but I did it.  What a difference some cooler weather makes compared to last week's tempo run. 

First 2.5 miles warm up @ 8:30 average.

Tempo miles at 6:54 overall pace, splits: 6:59, 6:59, 7:01, 6:52, 6:56, 6:43.  Happy to finally get into the 6:50's.  I decided to go for 6 miles instead of 7.  I was pretty beat after mile 6 and mentally weak this morning.  I could have toughed out another mile but capitulated.

2.5 miles cool down at 8:05 overall pace.

I woke up at 4:30 am to catch a plane back to Austin.  When I flew back in the temp was already 90 degrees, but overcast.  I arrived home around noon and went for a run.  I had to be back in time to take my son to an appointment.  

Therefore, I only managed 7 miles today @ 8:25 overall pace.

75 degrees, 75% humidity, overcast, nice breeze.

 Only 6 miles this morning @ overall 8:20 pace.  I plan on running 5 more during lunchtime.

Five miles at lunchtime - 8:20 pace across the board.

Warm this morning - 77 or so to start.

I was going to run 16 but decided around mile 7 to keep up the pace and go for 14.  The last 2 miles were a struggle - the heat took its toll by then.  We picked up the pace at mile 3 and kept it up.   

Splits: 8:47, 8:22, 7:55, 7:29, 7:28, 7:39, 7:43, 7:34, 7:34, 7:42, 7:49, 7:40, 7:34, 7:30.

9 miles base mileage this morning.  8'10s - 8'20's.

I had to resort to the Vomeros this morning.  The Brooks have caused one of my toes to get infected from the constant rubbing.  I will leave out the gory details but I spent a few minutes with a sewing needle last night relieving the pressure from a build up of fluids.  Toe felt much better this morning.  Back to shoe shopping.

Warm and humid morning - what else is new?

 I was tempted to head downtown to the Town Lake trail for this workout.  I decided for more sleep time instead and stayed close to home.  I had my jug of ice water and a towel at my starting point and ran a series of out and backs.  This allowed be to get some water when needed.  This was a challenging workout - no doubt about it.  Though not easy I am definitely getting used to this type of pace.

2 miles easy warm up - 8:40s

4 x 2 miles at threshold pace with .5 miles recovery inbetween.  .75 mile cool down.

Splits of threshold miles:  6:49, 6:56; 6:53, 6:58; 7:02, 6:55; 6:59, 6:53. 

6 super easy recovery miles. 

Warm, super humid this morning.

9.25 miles with 7 good sized hills of varying lenghts.  The goal of the workout was to attack the hills at 5 k pace.  I managed this on the first 2 hills.  The others the pace was not as fast.  I guess Tuesday's workout was harder on my body than I originally thought.  Additionally, my mind just was not completely into this workout either.  Let's just say it was an off day.  I did manage to get in some good hill work though.  I also aggravated a tendon in my lower left leg on Tuesday and I did not want to make that worse either.

I ran 4.5 miles in the morning - I slept in a bit - and 3.5 at the gym with some core work.