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

Met up with a couple guys and ran 8 on the trail.  Beautiful morning!

Big issue at work when I woke up at 5:30 so only had time for 4 this morning, then went out at lunch at ran 6 with 5 @ MGP.  

Lunchtime miles 8:18 first mile, 6:19 last mile.  

Went out for my lunchtime run - 70 degrees but only 20% humidity - pretty nice running weather.  On my way to the trail loop I decided I would do some fartleks to stress the top end a bit.  Only did some MGP yesterday and don't have 1000's until Thursday so I figured it would be a good time.  2 plus miles warm up and then I ran hard on the half of the loop that is crushed granite and recovered on the rocky part through the woods.  Worked out pretty well.

.26 @ 6:14 pace, 2 min easy, .27 @ 5:57 pace, 1:47 min easy, .30 @ 5:50 pace, 1:49 min easy, .30 in 1:44 (5:46 pace), 1:53 min easy, .30 in 1:45 (5:50 pace), 1:57 min easy, .29 in 1:44 (5:54 pace), 1:56 min easy, .30 in 1:42 (5:40 pace).

1.5 cool down.

recovery run on the trail.

Met up with the group for 1000's.  A lot of people are running the 3M half marathon and went off to run Fartleks.  So we had a pretty small group going to the track.

Objective was to run 6 x 1000 @ 10 k pace.  The first one was very slow but it was a good start, held the next 4 right where they should be, and the coach said to drop it on the last one so I did.  There were 3 of us but on the 4th we started running with another group of 3.  It's good to know everyone is suffering a little bit. :-)

2 mile warm up followed by 6 x 1000 with 300m recovery, then some strides on the track and cool down on the trail.

1000 @ 4:05 (6:34 pace)

1000 @ 3:46 (6:03 pace)

1000 @ 3:45 (6:02 pace)

1000 @ 3:46

1000 @ 3:45

1000 @ 3:24 (5:28 pace)  this one hurt a bit!! 

6 x 100m @ 17 seconds with 100m recovery in between. 

3 miles easy back to the car.

5 nice and slow during lunchtime.

Supposed to meet the group at 6:00 and I got there 5 minutes late.  Had to start off at a good clip in an attempt to catch them.  My watch died at mile 2.  :-(

Caught up with the fast group early - they must have left a couple minutes before I got there.  We were running 7:10 pace on Expo - not what I wanted.  I finally caught up to a couple runners  I wanted to run with at mile 5 or so.  We slowed it down to the 7:50's.  Picket it up on the last 3 - MGP or better from the feel of things.  

The last 2 miles were very cold - the sun had come up and that seems to cool things down initially.  I had taken my gloves off earlier because my hands were too warm, and by the time I finished my hands felt frozen.