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

80 mins spinning with one fast mile on the indoor track plus some weights.  

8 easy miles.

15.5 progressive run 8:00's to start and 6:35 last mile.  Ran the hills on Rain Creek to between 3 and 6 then came back up Jollyville.  Most miles 7:20's - 7:30's??  AP 7:26.  .25 recovery jog.

Sciatic started complaining just a tad - thinking back I was in these shoes when that cropped up in October.  I guess  I am done with them - that's too bad because they are fast and I needed some shoes with enough cushion for the hills of Boston.  Still don't know what I am going to wear for that.  

Day off - I did nada - nothing - but rest - and  I am happy with that. :-)

Funny morning - like most seem to go when I don't get to the group meet up on time.  I parked at the Y and went in and used the bathroom etc. and didn't see anyone come down the hill - the group meets up the street at a running store.  

Anyway, wasn't sure what I was going to do today.  Hamstring is a bit sore but nothing too terrible - so slow easy run on the trail - or the super fartlek on the trail or on prescribed route.

So I started on the trail with the intent of doing the super fartlek on the road - the hills of Scenic, Pecos and Enfield.  Then I ran up on a couple of runners from the running group and asked them if they were doing the Fartlek - no they said - and it was cancelled so people were going to the track.  Huh.

Now I turn around on the trail and head towards the track, pass it, and then come back as part of a longer warm-up - and I pass one of the faster guys coming back.  I ask him what he is doing and he says he was running the hills but decided to stop as his quads were sore.  Now   I am confused.  So I turn around again and head for the hills.

In the end I finished the workout with 11 miles on my watch.  

Warm up -

Then 10 minutes at HMGP - 6:20 - then 2 minutes rest -

5 mins at HMGP with 1 minute rest x 3 (schedule said @10k pace but with the hills and my recent injuny and somewhat sore legs I figured HGMP was good enough)

Then 1 min HMGP with 1 min easy x 10.  Again schedule said 5k pace but why?  Honestly I was tired - very muggy this moring - and my legs were not feeling it.  I started to add up the minutes and I figured 35 total mins @ HMGP was pretty good - so  I stayed around that pace.

Short easy cool down.  AP for the total 11 miles with easy miles and slow recoveries was 7:10.  

Have not added up the threshold miles but estimate around 5.5 ish.  

5 easy at lunch on the trail.

Point to point starting up north with quite a bit of downhill and then hills on Balcones, Pacos, Enfiled, Expo - then trail before climbing again up Barton Hills - the lollipop loop (more hills) before coming back down Barton Hills, then the trail and finish. 

I arrived early to get 2 miles super easy in before the group started showing up.  The main group had 18 on the schedule and I wanted to get one more 20 miler in. 

Kept it easy first 8 droping down to 7:20-7:40 range with last 10 at MGP.  I started my MPG miles at the begining of the hills on Pecos.  I glanced a few times at my watch and thought I was doing well - but you really never know until after the run.  Climbing that long hill on Barton Hills I thought I was doing 7:30 but the overall mile pace turned out pretty good looking at my watch now.  I don't know if I could run those paces for 26 miles but it's a nice dream.

Finished up with 6 x 100m strides i nthe 5:00's.

10 miles easy followed by

10 MGP - 7:02, 6:49, 6:45, 6:47, 6:49, 6:48, 6:48, 6:44, 6:30, 6:32, .5 @  6:47.

60 miles for the week on 5 days of running - I'll take it.  Probably repeat the same type of workouts this week.