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

Due to the SXSW fest going on here in Austin there a tons of events happening.  Today there was a PBS sponsored 4.2 mile run on the trail with Peter Sagal - the host of Wait Wait... Don't Tell Me.  Met up with some other friends and got a free T-shirt, coffee, OJ, copy of the U.S. Constitution, and breakfast tacos after the run.  I am guess there were about 150 runners that showed up.  Did a nice easy run for the first 3 miles and then sped up a bit on the last one.  This was purely for run and was not a race or timed event.  Afterward I ran with Dan on his way back to Barton Springs - I added about 2.5 miles.  

Anyway, it was fun to do something completely different. 

Shooting for close to 80 miles this week.  The plan is to do back to back 80 mile weeks and then taper down from there.   

6 miles easy on the grass and trail at lunchtime.  Sunny, dry and 52 degrees.

Met up with the group after a 2 mile easy warm up.  The route was an 8 miler that included the long climb up through Barton Hills and then the lollipop loop, then back down on Barton Skyway back to the trail.  The workout was do run the first three easy and the last five under half marathon pace.  This is a pretty tough workout and  I remember last year I struggled a bit.  It went better this morning - temps near 40 helped, too.  I ran the easy miles with another runner but soon dropped him when we dropped the pace.  No one in front so it was just me for the remainder of the run.   The lollipop loop is grueling and there are a couple steep hills before and after the loop - so one gets double the fun.  I felt pretty good during this run.  I could have pushed harder but I kept telling myself just run by feel and try to stick to the intent of the workout.

So - 5 miles easy then 5 hard - 6:25, 6:23, 6:07, 6:15, 6:10, then 2 miles easy. 

5.4 easy at lunchtime on the grass and trails.

5.6 recovery miles (8:50 pace) on the grass and trails at lunchtime.  Another beautiful day - 60's, dry and sunny. 

Wow, my hip flexors are sore from yesterday's hills.  I may have to dial back by expectations for tomorrow's 1000's.

Great morning - low 50's and dry.  Arrived a bit early for a 1.4 mile warm up then met up with the group at the annex at 5:45am.  Then another 1.6 easy to Austin High track.  8 x 1000 with 200m active recovery but a full 2-3 minute recovery in between repeats - strict orders from the coach here.  First 5 @ 10k pace and then drop the last 3.  3 miles back to the annex.

1000's felt nice and easy - didn't feel hard until the last one.  But according to the coach that was the whole point of the workout.

5 x 1000m @ 3:45 (6:02 pace)

1 x 1000m @ 3:35 (5:46 pace)

1 x 1000m @ 3:33 (5:42 pace)

1 x 1000m @ 3:20 (5:21 pace)

3 easy back to the annex. 7:40's. 

5 recovery paced miles on the grass and trail - no watch but the miles felt slow - my legs hurt. :-) 

5 super, super easy recovery miles - tired legs for sure.

Met up with the group at 9 am.  The coach wanted to simulate the late start at Boston.  It was warm - 60 degrees.  We had some cloud cover for the first hour so that was good.  But then it was full sun, 25 MPH wind from the south, and 80 degrees and hot during the last few miles.  The coaches had put out ample water stops so that was nice.  I wanted to run 3 hours, but alas we could not keep the pace high enough to make that.  By mile 7 we had a good group of 6 of us and the conversation made the miles go faster. 

The pace wasn't blazing but that wasn't the intent of the workout.  3 runners broke away with 3 miles to go and I stayed at my pace.  With the mileage and the workouts this week I didn't think it was necessary.  I'll save it for next week's long run when we do 10 @ MPG. 

Glad to be finished.  My legs feel good now.  During the run I started to get a little sick to my stomach but I think that was because of the heat.

24 miles in 2:57:00 - 7:22 AP for the run.