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

Met up with some guys for a run on the trail.  8 easy miles.  

5 recovery-ish miles on the trail at lunchtime.  

Medium long run day - the plan is to add a mile a week until I get them up to 13-14 miles and then try to run some fast miles at the end.

It was warm and humid out - 70's, and I will need to get started earlier if I want to get a longer run in.  I got out the door around 5:15 am and made it back just in time to get ready and then it was out the door to drop off my son and then go to work.

 I ran the Rain Creek hills out and Jollyville back.  Time to really start getting some good hill work in.  It went OK, wasn't able to pick it up as much as I wanted to towards the end. 

7:20;s-7:30s and 7 to sub 7:00 at the end.  Don't have my watch but will look up the splits later.

Did 6 x 20 second steep hill sprints after the run and then called it a day.

Just enough time this morning for a quick recovery run.  

4.5 easy on the trail at lunchtime.

Met up with the group at the annex after a short half mile warm up.  I thought we were going to be doing 8 x 800m but the coach said that was changed to 20 x 400m.  This was to be broken up in 4 sets of 5 x 400m with a 200m active recovery between repeats and a 400m recovery between sets.  The intent of the workout was more endurance and turnover based than pure speed.  Therefore, the plan was to start the first set pretty slow and finish fast.  Run the first set too fast and it would get pretty ugly. 

I ran with 3 other guys who kept saying that my recoveries were too fast, but I ddin't think so as they were 56 seconds to 60 seconds almost on the nose.  All in all I thought it went pretty good - this was a continuous workout - no stopping!  Afterward the other guys were like, "are you sure there was not stopping?  We saw a lot of others taking walking recoveries."  I was like, well, yes, a lot of people do that, but the group that I came from always ran active recoveries, and anyway, if you are going to run a marathon I think you need to run these type of workouts without stopping.

So - 2 miles warm-up followed by

5 x 400 @ 1:33-1:36's with 200m active recoveries

400m active recovery

5 x 400 @ 1:27 - 1:32's with 200m active recoveries

400m active recovery

5 x 400 @ 1:26-1:27's with 200m active recoveries

400m active recovery

5 x 400 @ 1:20 - 1:22's with 200m active recoveries

2 x 200 @ 35s

1.75 cool down.

My 4 miles at lunchtime was interrupted by a crisis at work.  Fortunately I had my phone with me.  So I only got 3 miles in.

Had to hit the road early today so I showed up at the annex about 5:40.  While I was putting my stuff in a locker Colin showed up so we decided to get through this together.  It was a wise move since the course was Scenic Mt. Bonnell plus the hills of Balcones, and then a turn around and do some hills over.  At mile 16 we added a climb up Robert E. Lee road which is another great climb.  We definitely got our fair share of hills today.

First couple of miles were 8:00's and then down anywhere from 7:05 to 7:35 - paces were really all over the place because of the hills.  

Anyway, it was a solid 20 miler.  We will start working in some MGP paces in the next few weeks.  Right now it 's just to get the endurance.

7:25 AP for the run.