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

I didn't wake up until 7:30 this morning.  I stuck my head out the door a while later and it was cold, windy and a bit rainy.  I would have gone out if it were not for the rain.  So I finally made it to the gym around 8:30 for some easy miles around the indoor track.  Did some quick core work afterward.  Legs felt better than I thought they would.

8.25 easy - overall average pace 8:25.  Trying to save the legs for tomorrow's 2k's.

Nice cool morning - a tad under 50 with a full moon out.

 I ran 1.25 miles warm up and then met the group at the annex.  The Boston group got a lecture from the coach about running long runs too fast.  I am sure he was talking to me and Russ but he did not pick us out.  Lots of talk about how it is still early in training to be hammering it too much in the long runs, and to try and get to the marathon feeling fresh and not beat up.  I am sure it is all good advice.  We will see if anyone heeds it. Runners like to push things, you know.

We finally got on the way and did 1.5 easy to Zilker park and then 5 x 2k.  The group stopping point is not exactly 2k so I always continue on for another 100m to make it a true 2k.  

When we arrived the others who did not get lectured and who got a head start had already completed 1 lap.  We tagged onto a group.  Then the coach put us into groups based on time, and that worked for 1 lap.  Then we fell in with the group ahead of us on the next one, which Russ took off on, not knowing it was their last.  So we probably ran this one a bit fast, I know he did as I held back a little knowing we still had 2 more to go.

We finished it off strong, the 5th one is always tough mentally as the mind wants to tell the body to quite.

Good solid workout - we basically ran a 10k this morning but took 2 minute recoveries in between the laps. The last time I ran these I did 4, so happy to have been able to get in 5 today. Not very consistent laps - too much confusion out there this morning.

2k @ 7:27 (6:03 pace)

2k @ 7:22 (6:00 pace)

2k @ 7:16 (5:54 pace)

2k @ 7:29 (6:04 pace)

2k @ 7:14 (5:52 pace)

1.5 miles back to the annex @ 7:04 pace (I had to get back.)

Since I won't be able to run on Thursday and will miss that workout, I figured I would try to front load the week a bit to get the mileage in.  I ran 5.6 miles during lunchtime.  The first couple minutes were not easy, but after a while the legs warmed up.  8:20's.

Cold morning - we have one off those satellite weather stations.  It never seems to be accurate.  It read 50 degrees.  When I opened the door I knew that wasn't right.  I had to grab my pullover.  When I got back it read 44 - still not right.  The radio on the way in said it was 39.  I guess I will have to go old school and get an outdoor thermometer. 

I had just enough time to squeeze in a 4 mile slow recovery run.  I plan on going out at lunch to tonight for a few more.  

9 pm - kids off to bed - went out for a 7 mile run.  I almost never run in the evening but surprisingly my legs felt really good.  My intention was to run some more easy-recovery miles but the legs felt so good I fell into a nice MGP pace.  No running tomorrow so I figured it would be OK to push it a bit.

1.5 easy followed by 6:54, 6:52, 6:50, 6:45, 6:44, .5 @ 6:43.

I had the kids this morning and a monthly lunch meet-up with some other runners, so my only chance to getting in a run was after work.  I stopped by the trail near the office on the way home for a few loops.  They had recently put down some fresh mulch/bark so half the trail was nice and cushy.

 Ran to shake the legs out a bit and prepare for tomorrow's run.  I did a couple sets of step ups last night and can feel it today.  I think I should start doing some more of those with some lunges.

Windy and cold morning - high 30's but the wind made it feel much colder.  

I had no plan for this run other than to get some good MGP stuff in.  I did not do a hard workout on Thursday and felt pretty well rested.  I ran a very easy warm up mile and met up with the group at the annex.  I took off with Mike, Russ and another runner, Matt.  When I saw Matt I knew this was going to be pretty quick run.  We ran the hills of Enfield and Expo again and pushed hard on them.  We climbed a bit more - though very steady - until the turn around point, and them came back across and down Duval.  This is a pretty fast stretch and I felt good here.

I stuck with Mike and Russ until Duval.  I wanted to stay closer to MGP and they dropped the pace and let them get about 40 meters in front.  We met at the last water stop and I told them to just take off, I wanted to keep at MGP.  However, I felt pretty good at this point so I dropped the pace a bit as well for a nice strong finish.  I never did catch them.

I need to check but I don't remember ever running a long run this quick - overall AP was 6:50.  I really tried to stay in the 6:40s as much as possible to get the legs use to that pace.  I felt really good afterward - 65 days until Boston so there is yet hope of being in shape for a sub 3.

(8:56 pre run mile) 8:17, 7:39, 7:09, 6:55, 6:59, 6:48, 6:48, 6:42, 6:48, 6:44, 6:44, 6:41, 6:34, 6:34, 6:09, 6:18, .13 @ 6:02.