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

Nice morning - 6.5 easy/recovery miles - no watch so no pace. 

65 degrees to start - took the new route with some rollers in it.  I got rained on between miles 4-6.  It was actually refreshing.  8 miles AB pace, though I picked it up on the last one:  8:35, 7:50, 7:54, 7:48, 7:46, 7:49, 7:41, 6:54.

Nice temp to start - I am going to miss these 40 degree mornings - I am sure there won't be many more this spring.   Today was hill repeat day - we run a hill on Wilke drive, so we just call it Wilke.  There is a slight incline and then wham - 150 feet climb over 300 feet or so - I think the gradient is around 18 - 20%.  At the top it levels out and we finish the run at a stop sign about 100m from the crest of the hill.  Start to finish is about 300m.   After 4 repeats the coach shows up and tells me to drop about 8-10 seconds off of my repeat time.  I was already running them 10 - 12 seconds faster than the last time I had done this workout a few months ago.  On the 7th repeat my legs were burning big time on the crest of the hill. Then it is time to push it to the stop sign as you try to pick it up again and finish fast.  I have not had the "I want to throw up" feeling in a while, but I had it this morning around repeat # 6.  After resting a couple minutes after the 7th I did one more.  Then we do 3 repeats backwards but only on the main incline of the hill.  These always let me know how imbalanced the strength in the hamstrings is compared to the quads.  But wait, that's not all, now it is time for 5 x 40m sprints up the hill.  OK - now I really am ready to throw up and my heart is ready to come out of my chest. 

So, 2.7 miles @ 8:04 overall pace to the hill, 8 x 300m hill repeats, 3 x 125m backward repeats, and 5 x 40m hill sprints.  2.7 miles back.  Grand total of 9.3 miles for the morning.

300m repeats: 1:31, 1:32, 1:33, 1:33, 1:17, 1:25, 1:28, 1:33

5.3 recovery miles this morning. 

45 minutes hard effort spinning during lunchtime.  Don't know how that translates to miles, but I am guessing 4.  It was a steady aerobic workout for 45 minutes.

Nice morning in the 60's.  Ran 2.7 miles warm up to the track and met up with the group.  The goal was 5 x 1200m repeats @ 1:30 a lap.  There were three of us in the group for the first 3 laps we each took a turn pacing.   The last lap there were just 2 left as the other had enough after 4 repeats.  The last one was hard - the legs were getting tired.  I believe there was still some left over tiredness from Tuesday's hill repeats.  I fought through it nonetheless.  Then 2.7 miles easy cool down - those are some of the hardest miles I have run.   My legs are usually dead after a hard track session.  Next time I will shoot for sub 6:00 - I would have liked to have seen 5:50's.

5 x 1200m at the track:

1200m in 4:36 (6:10 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:30 (6:02 pace)

1200m in 4:29 (6:00 pace)

1200m in 4:29 (6:00 pace)

Met up with the group for the Saturday long run.  I decided on going 14.  After a couple easy miles another runner and me picked up the pace until we were running 7:20's - 7:30's.  The pace was relaxed and I wasn't struggling.  Coming back I dropped to sub 7:00's - I ran the last 4 in the 6:40's.  I don't have exact splits because I did not have autolap set on my watch.  I have to email the other runner to get out splits.  I kind of dropped him on the last 3 though.  Overall average pace for the run was 7:25.