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

Met up with a group at 7 am for an 8 mile easy run on the trail.  Simply beautiful morning for a run.

Going out for a lunch time run today.

Thought I would post this about Heart Rate:  http://www.drmirkin.com/fitness/heart_rate_monitor.html

5.5 miles easy around the trail during lunchtime.

Got on the road by 5:15 for a good 13 mile run progressing down to MGP for the last few.  I ran the Jollyville route which is net downhill going out and net uphill coming back up.  Trying to get the legs used to the turnover now.  Nice cool morning, quite a few runners out.

First couple easy 8:00's and then 7:45, 7:32, 7:27, 7:15, 7:15, 7:00, 6:54, 6:55, 6:50, 6:48, 6:29.

5.5 easy on the trail at lunchtime.

Well, another switch-a-roo on the training calendar.  It took me a day to mentally prepare for the 2400m time trial and he switched the workout for Boston peeps to 2ks at Zilker park.  I had even put on my racing flats.  Oh well.  The 5k/10k people got to go run the 2400m time trial and 200's.  So I had to mentally prepare for that because the last time a couple weeks back it was a grueling workout.

Anyway, did a mile warm up and then met up with the group - learned of the workout switch - and then did another 1.6 easy to Zilker.

No one else at my pace level at the workout, though a couple guys did start out with me but I pulled away during the last 400m on the first one, and after that we got separated so I was on my own for the next 4 repeats.

Used the first 2k to get the legs used to the pace and to warm up a bit so I didn't run it too fast.  The goal was 10k for all 5 - which would have been comparable to running a 10k, albeit with recoveries. 

2ks a the park come up a little short and I didn't continue on to get the full 2k.  So the paces below reflect the true distance that I ran.  2 minute recoveries.

2k in 7:40 (6:20 pace)

2k in 7:28 (6:07 pace)

2k in 7:22 (6:05 pace)

2k in 7:20 (6:04 pace)

2k in 7:15 (6:01 pace)

Well,  I felt so much better this time around so I think the mileage is starting to pay off.  I was able to finish strong and on the 2ks a couple weeks ago my last one fell way off.  Signs of progress.  I am actually starting to get excited about Boston.

3 miles cool down @ 7:40 pace back to the annex.

4 easy miles on the trail at lunchtime.

super easy recovery run on the trail at lunchtime.

14 was on the Boston schedule but I did not think that was good enough.  I like to keep these recovery week long runs around 16 miles.

Russ sent me an email yesterday asking if I was doing 14 and I talked him into the 16 mile route.  Met up with the group at 5:55 am and saw Russ there.  After a lengthy talk from the coach for all the Austin marathoners - it's next week - we took off.  We ran the full 14 mile trail loop and added Exposition and Enfield on at mile 12 for 2 extra and then had 2 miles left on the trail, but somehow we ended up long so after we hit the annex we kept going a bit to get a full 17 in with 6 x strides.

Didn't have auto lap set for the first 4.5 miles but AP was 7:30's and then we dropped down in to an easy conversational pace of 7:05-7:15 and then dropped the last 2 for a couple MGP, AP for the whole run was 7:15.  The legs could definitely feel the 2k's from Thursday on those last couple miles.

It was good talking the whole way as it made time fly by.  Great run.