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

Quite a big turn out for the Sunday morning easy run.  Met up at 7 am and did the 8 mile trail loop around Town Lake.  

Legs hurt for the first mile or two but got progressively better.

4 x 50 m strides after. 

14 days of running = a day off today.  May go to the gym for some core work.

Wow, did I want to keep sleeping this morning.  Somehow I got myself up and out the door.  14 mile run today but wasn't sure if I would be able to run some faster miles towards the end or not.  Surprisingly my legs felt pretty good by mile 2.  I checked the mileage at mile 7 to see where I had to turn around and didn't start my watch again.  I missed recording 4 miles but the pace was close to MGP.  Mostly 7:20's and 7:30's after mile 2, then MGP for last 4 or so.  6:50's - 6:40s then 6:30 last mile and 5:50's for the last quarter.   

5 miles easy at lunchtime on the grass and trails. Legs feel good.  This will be the last week of doubles I think.

Quick recovery run after work.

Ran 2 warm-up miles before the meet-up.  We met up north at a new location instead of doing this on trail.  The only problem with this route is that it was an out and back on Shoal Creek from 38th - this was a considerable portion of our 24 mile run this past Saturday, so I was kind of hoping to be done with this street for a while.  Oh, and we had no water support.

Met up with the group and then ran another 2 miles easy and then 10 mins at HM pace, then 3 x 5 minutes at sub 10k pace, and we were supposed to do 10 x 1 minute but we ran out road at the end - we should have gone a bit further up before turning around.  We ran the last one for 2.5 minutes so that counts as 3 1 mins in my book.

10 mins @ 6:20 pace

2 mins recovery @ 8:00 pace 

5 mins @ 6:00 pace

2 mins recovery at 7:54 pace 

5 mins @ 6:04 pace

2 mins recovery @ 8:00 pace 

5 mins @ 6:00 pace

1 minute recovery @ 8:00 pace 

1 min @ 5:50 pace

1 minute recovery at 8:20 pace 

1 min @ 5:50 pace

1 minute recovery at 8:20 pace 

2.35 mins at 5:43 pace

Short cool down - did not do my normal 2 plus miles cool down.  Only 10 miles this morning but I will run 5 + later today. 

6 miles at lunchtime at a pretty good clip - no GPS though. 

Think I am going to run the marathon in the Fastwich.  I like them more and more.  Besides, the bottom heels say "U R Losing" on one shoe and "I'm winning" on the other.  What's not to like about that?! 

5.25 easy at lunchtime.  

Point to point course this morning with the wonderful hills of the lollipop loop at the end. This part can be seen in those paces where I had 2 x 7:00 min miles towards the end.  The course was marked at 19 miles but somehow we ended up with 20, plus I had run 1 easy mile before meeting up with the group.  That should do it for the 20 milers!!  

I wanted to run 10-12 @ MGP and did pretty good I think after another solid week of training.  Started with the group and took off with another guy and we ran together for most of the way.  I lost him on the hills at the end - caught me at the water stop - but then I pushed the pace for the last three miles and dropped him again.  Felt pretty good overall but I am happy these runs are over for now.

8:50, 7:50, 7:21, 7:06, 7:08, 7:10, 7:08, 7:01, 7:04, 6:50, 6:47, 6:50, 6:50, 6:48, 7:05, 6:52, 6:50, 7:00, 6:35, 6:25, 6:27.

6 x 50 strides at the end. 

Going to try a new taper method this time around.  75% of peak milage for 2 weeks and then 50% for last week.  So I will shoot for around 55 miles the next two weeks.