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

6 recovery miles early then I went down to cheer on friends running the Austin marathon.  I parked at the mile 20 marker and then jogged up to almost 19 when I ran into some other friends in the cheering section.  We hung out there watching the first runners through. 

I ended up running at least 4 more miles helping a couple runners along.  If I hadn't run 21 miles yesterday I might have been able to take one all the way to the finish.  

5.5 super easy/recovery miles on the trail at lunchtime.

Got up early in order to get in a 13 mile progressive run.  I ran the Rain Creek route out - some steep declines to pound the quads and some very taxing climbs, then added a mile before turning around and taking Jollyville back up towards the house.

First mile was a 9:30 but quickly dropped to low 8:00s for the next 2 and then down into the 7:00s progressing down to 6:50's for 10 and 11, then a 6:40 and ended a 6:20 for the last mile.  

Finished with 5 x 20 second steep hill sprints. 

PM - 4.5 easy at 8 pm - there is a crushed granite trail in the back of my son's school that I ran 3.5 miles on.  It took a quite a few loops but better than the road.

18 miles for the  day.

5.5 easy on the trail at lunchtime.

Couldn't go down to join the group as I had an early meeting up north.  I got out of the house shortly after 5 for 3.5 easy miles to the track. Honestly, I thought of just continuing my easy run as my legs were feeling kinda of heavy.  But I have felt that before and they came alive once I started my workout so I thought I would give it a try.

It was warm and muggy out and that affected my HR a bit.  Other than that it was just tired legs that I had to try and work through.

On the schedule: 1 x 3k at HMGP, 1 x 2k @ 10k pace, 1 x 1k @ 10k pace and 4 x 400 @ 5k pace.  I ended up rounding off the 3k to 8 laps so I made it a 3.2k.  I wanted to add some more 400's at the end but the school cross country team showed up early so I got off the track and headed home.

3.2k  in 12:50 (6:25 pace) 

2k in 7:30 (6:02 pace)

1k in 3:30 (5:37 pace)  way off 10k pace!

400m in 1:23

400m in 1:21

400m in 1:20

400m in 1:21

400m in 1:13

2.2 miles back to the house

PM - 4 easy miles on crushed granite trail after work. 

To run or not to run today? - that is the question.

Did a warm up mile then met Russ at the annex for a point-to-point course.  He drove up to the start and left his car and then I drove him back up after the run.

We started a mile further up than the rest of the group as we wanted to get a full 16 miles in vs. 15 the rest of the group was doing.

My goal was to run some MGP but I did not have a real plan on how much or for how long.  The first 7 miles were flat or nice decline, then we hit the hills on Expo, a mile on the trail, then a nice steady climb up to the Barton Hills and the lollipop loop, then back down and finished the last mile on the trail. We felt really good and talked most of the run but the last mile wasn't easy and I was happy to be done!  4 x strides after the run.

9:12 warm up, then 7:35, 7:10, 6:54, 6:49, 6:49, 6:50, 6:50, 6:40, 6:45, 7:06, 6:58, 6:39, 6:49, 6:42, 6:44, 6:27.

Going to take it easy the next couple days as we have a 9 mile MGP run on Tuesday through the hills.  Fun stuff.