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

Met the group for an MGP run.  I wanted to run a LT tempo run instead as it was on my schedule.  So I decided to stick with the lead group and push myself to keep up.  We ran the hills on Enfield/Exposition.  I held my own until mile 3-4 of the tempo run until the lead 2 runners pulled away.  I ended up finishing ahead of the other lead packer though.  Good run - it's a confidence booster to push through some pain once in a while.  

2 easy warm-up followed by 5.5 miles tempo on hilly course with 2 miles cool down and strides.

Tempo pace miles: 6:58, 6:37, 6:32, 6:43, 6:38, last .5 @ 6:13 pace for overall pace of 6:39.

Cold, snow, freezing rain - so I ran 6.25 recovery miles @ 9:00 pace on the hotel treadmill.  I am glad it is a recovery week and I don't have to do any major workouts or miles while up here.  

5 AB miles on the hotel dreadmill.  Too many slushy puddles to try and go for a run outside. 

Awoke to a snow storm.  We had to catch our flight at 7 am.  I had hoped that since our flight was one of the first out we would not have a problem.  We made it out but they had to de-ice the plane so that put us behind.  We landed in Atlanta at 10:25 with our plane to Austin leaving at 10:55.  I thought for sure we would not make it.  I came off the plane and looked at the monitors - gate A20 - I looked up and we were are A19.  I couldn't believe it.  If the plane was at another terminal I would have missed the flight out.  

I picked up my son from school.  When my wife and daughter got home I spent some time with them and went out for a run.  I did an easy warm-up to the local middle school track and did Yasso 800's.  The theory behind this workout is what you can run 8 x 800's is what you should be able to run a marathon at.  So, a 3:20 800m would translate to a 3:20 marathon.  It is probably safe to add 5 to 10 minutes to that time.  Of course, you need to have been doing marathon specific training for this to have any validity.  I ran 8 of them - I was unhappy with my time on the last one so I ran a 9th one.  I did not stop to rest at all, but ran a 400m recovery lap between each 800m.

800m lap times:

1.  3:08 (6:03 pace)

2.  3:09 (6:03 pace)

3.  3:04 (5:57 pace)

4.  3:04 (5:57 pace)

5.  3:00 (5:45 pace)

6.  2:59 (5:40 pace)

7.  2:59 (5:44 pace)

8.  3:02 (5:50 pace)

9.  2:54 (5:33 pace)

Ran home @ a 7:30 pace.

Fantastic morning for a run.  The group met at 7 am today to rehearse the Austin Marathon start time.  My plan was to run 16 with the last 3-4 fast.   But then I found out one of our members who has a band and plays along the Austin Marathon course was going to be out practicing on today's course.  The catch though was in order to see him I had to run the 18 mile loop.  So in order to show my support I ran the extra 2 miles so I could have a chance to run by while he played.  His song selection was a good one.  I want to be sedated by the Ramones. Today though the group was feeling good and pushed the pace a bit early.  So in the end I ran a lot faster than planned on top of my 800m workout late yesterday afternoon.  It was good to push on tired legs though.  Well, at this point I would say I am ready for the marathon.  I just hope I am not peaking too soon.  Only 4 weeks to go.  

Overall pace for today's 18 miles was 7:29

Splits:  8:29, 8:11, 8:03, 7:47, 7:47, 7:40, 7:38, 7:35, 7:37, 7:28, 7:39, 7:33, 7:09, 6:58, 7:03, 6:56, 6:35, 6:34.