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

In San Antonio with the family.  Slept in but managed 4 easy on the treadmill - get the legs moving a bit.

Warm and humid - continued recovery run - 7 super easy.  Legs started feeling better by the last couple miles.  Took it easy as still trying the quad from flaring up.  Rolled it last night for some time and it was sore this morning.

Tomorrow looks like a wash out - the prediction is for 3-4 inches of rain tonight through tomorrow am.  I may end up running a double - some at the gym in the am and then in the afternoon.  

AM - 4 inches of rain last night - lots of lightning and rain when I woke up.  So off to the gym, 10 miles on the indoor track.  This really isn't too bad with music and getting into a zone.  

Will be going on at lunch for 6 more.

I think I will finally take a day off tomorrow - we are doing a tempo run on the hills Thursday.  Would like to get to 6 miles of tempo pace.

PM - I was really on the fence about what to do for lunch.  I ultimately decided on some 400's to work on turnover/speed.  I did not over do-it since 1) I had run 10 miles already and 2) I only had an hour to squeeze this in.  I ran over to the 1/2 mile trail loop and did some warm up laps, and then did 9 x 400m on the crushed granite portion.  After a couple I decided to turn this into a Fartlek style workout but running the other half of the loop - which is covered in wood chips - as recovery.  This took about 2 minutes so it worked out great and allowed me to add to my mileage at the same time.  I did not rest but kept this up as a continuous loop - 400m hard, 400m recover, repeat.  I set up the distance alert on the Garmin so I would run the correct distance.  It was hard to keep consistent on the trail so my lap times varied a bit but I managed to start hitting them on the last few.  

9 x 400m 1:30 (first couple) down to 1:23 on crushed granite trail with 400m active recovery.

Easy pace back to the office - 7 miles total.

As a side note I reached in my gym bag to grab my kinvaras and they weren't there, fortunately I had the A5's.  I hit a couple puddles on the way back - bad thing about the A5's is that they have holes in the soles - but that is also a good thing, too, because the water drains back out. 

55 degrees - felt cool but a bit humid.  

I mile warm up and then I met Russ at the annex.  The group was doing Fartlek on the trail but we had decided on a tempo run.  This might be the last one before the big show.  In the end it was a wise choice because the trail was dark and washed out in some places and we heard from other runners that it was not a good run.

We ran 5 easy to the top of Expo and 35th then ran 5 tempo miles through the Expo hills, over LAB and then 2 miles on the trail.  I wasn't sure I would do to well because my legs still felt a bit off from Tuesday.  However, it all worked out in the end.  Big surprise too coming back as a strong wind was right in our faces.  The trail definitely took some pace off, there was the initial part where it was a bit dark and I stumbled a couple steps but managed to keep it going.  Our easy miles were a little fast at the end, too, I looked down at one point and we were at a 6:58 pace.  I thought our pace was pretty good through the hills and overall we were pretty happy with the run.

6 easy - progressive up Expo hills - 8:18, 8:01, 7:41, 7:17, 7:07

and then 5 @ tempo:  6:26, 6:24, 6:20, 6:30, 6:15.

Lunch:  1 mile warm up and then hammered the quads with extensions, lunges, and one legged body squats, plus core.  Trying to toughen up the quads a bit for the downhills.

6 recovery early in the morning.  Legs felt beat up - took it slow.

 PM - 4 easy after work.

Slept in after 9 hours of sleep!  The legs are definitely feeling the stress I have been putting on them these last 2 weeks.  5 easy before the last big 23-24 mile run tomorrow which will be 3 weeks out from marathon day.