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

40 degrees at the start but a beautiful sunrise that warmed things up a bit.  I took the road less traveled today - a bit of a country road with some mild rollers.  With 2 miles to go though there is a hill with 14% gradient at one point, levels off a bit and then another shorter and not as steep but most of the way back has a good incline to it.  7:50's - 7:40's on the country road but 8:30's up the hill portion.  Overall pace of 7:59.

Only had time this morning for a 5 mile run - will go out again at lunchtime.  Anyway - took the rolling hill route - overall 7:43 pace for the run.

Great day for a run though a bit windy.  I ran the soft trail near work during lunchtime. 5.5 miles @ 7:49 overall pace. 

Warm and muggy this morning.  I have not taken a day off in a while and my legs wanted some mercy today.  I complied and ran some slower paced miles.  8:35 overall pace with a real easy first mile.  I am planning on running in the Cap10k at the end of the month.  I will only have enough time for 4 quality workouts.  Therefore, I skipped today's hill repeat workout in lieu of tomorrow's 1000m interval workout.  I will get more out of the 1000's.  I don't have enough time to make the Cap10K a "key" race but there is a 10k in Fredericksburg at the end of April that I am going to shoot for.  The week before that race is the Bun Run 5k which I always run.  I will spend the next few weeks training for those 2 races and just go out at the Cap10k and see what happens.

Met up with the easy run group at BS pool and did a warm up mile with them and then we went our separate ways as I headed to the track.  Total warm-up was 2.5 miles.  The Mon-Wed group was at the track so I ran with them.  However, I ended up running by myself as there was no one running my pace.  Still good to be with other runners though.  I feel like I have broken through a bit to a new level because 3:39 did not feel too difficult.  I even contemplated running a 7th but coach said 6 was enough.  

1000m @ 3:50 (6:10 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:39 (5:52 pace)

1000m @ 3:49 (6:08 pace)

1000m @ 3:41 (5:55 pace)

1000m @ 3:39 (5:52 pace)

My wife has a conference and we are at the Marriot resort just outside of San Antonio.  I am spending the day with the kids - a perfect day to sleep in and take a rest day.  I still woke up at 5am though.  I tried to fall back asleep - it was difficult.  It's a gorgeous day, though.

I found this article brief but interesting: 

"Many marathon runners think that they have to run 100 miles a week to compete successfully, but most will be able to run a marathon faster if they run fewer than 50 miles a week. Top marathon runners can run 100 miles a week and not be injured because of their superior genes. When most runners try to run 100 miles a week, they run too slowly in practice, and as a result, run too slowly in races."

Full article here:  http://www.drmirkin.com/fitness/marathon_miles.html

Up at 5am - nice cool morning - lots of rolling hills.  I just ran an out and back from the resort since I don't know the area.  Base mile run - overalll pace 7:45.

Up early.  A lot warmer than the previous morning.  I ran 8.5 over some rolling hills.  I wanted to run a 3 mile tempo run @ 10k pace at the end.  I had to contend with a pretty good sized hill and it is always a challenge to drop the pace significantly for the first mile.  The other 2 miles went much better. 

There was short 5k loop around the resort that others were using to go out for their runs.  I came upon a group of 3 runners somewhere along mile 2 of my tempo.  I flew by 2 of them and the third heard me coming and decided he was going to hang with me, or out run me, he must of thought is was one of his group.  I got next to him and told him the trick is to keep the pace up for a couple more miles.  I dropped the pace some more - sub 6 and he relented.  :-)  I did a turn around for the final mile and passed them again in opposite directions.  The other runner and I high fived so it was all in good fun. 

First 8.5 miles @ 7:55 pace, tempo miles at 6:55, 6:18, 6:29 followed by .5 cool down @ 7:40 pace.