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

Met Russ and Mike at the Barton Springs pool parking lot and took off about 9:25.  We then header over to the annex to pick up one of our coaches who wanted to get 20 miles in.  On our way we ran into the Cap 10k runners so we hijacked the race and ran the last couple miles of the race to the annex.  We caught the right group as they were doing 7:20's.  We couldn't find the coach at the meet up point so we took off on the trail.  He had gone ahead hoping to catch us coming the other way on the trail.  We found him about 4 miles later.  He had put out water and gatorade stations earlier every 2.5 miles.  This was a life saver - it was hot.  Full sun and 70's for most of the run.  At the end I was just hanging on wanting it to be over as soon as possible.  The Expo hills coming back were particularly hard.  This was not a pace run but a time on feet run - and I haven't done a run like this in a long time.  We had some 7:05s and some 7:30's and everything in between.  Glad it's over.  The last 2 weeks were hard but I plan on cutting back significantly over the next 3 weeks and to try to get to Boston with some really fresh legs.

We jumped into Barton Springs at the end of the run after strides.  Very nice reward!

The Three Amigos caught on camera in the race:

https://webspace.utexas.edu/ab2293/www/Running_Photos/CAP_10_K/img191.jpg

High 50's but humid.  Met up at the annex for 8 easy on the trail.  I did a bit before so ended up with 9 miles.

Coach preached to the Boston group to stay on the trail or soft surfaces for all easy and recovery runs from here on out.  Good advice, like always.

Started low 8:00's and worked down to 6:35 at the end - enough to fire the muscles for the last 10 minutes and work on muscle memory at MGP and slightly faster.

Legs felt pretty good overall - a bit tired - but no major ill effect from 23 miles on Sunday.

It is going to be a challenge to cut back my mileage - I won't know what to do with myself. :-)

5 easy on the soft trail near the office.  Warm and humid - light rain at the end.  8:10 AP.

Preparing mentally for tomorrow's tempo intervals on track.

Low 60's, high humidity.  Met Russ at the annex at 5:30 and did an easy warm up to the Austin High track.  We met Mike there who was starting his 3rd 1000.  This workout is not particularly hard, just long.  We ran 8 x 1000m at HMP or faster, with 400m active recoveries with no stopping.  It ends up being about 5 miles worth of tempo pace but the 400s break it up so it is not too taxing on the body.  At this point it's all about keeping the workouts fairly easy.   Ran easy back to the annex for a bit over 10 miles total.  

I am in denial at this point that Boston is less than 2 1/2 weeks out.  

1000m intervals @ tempo ish pace with 400m recoveries around 8:10 pace

3:59 (6:24 pace)

3:58 (6:24 pace)

3:53 (6:14 pace)

3:54 (6:16 pace)

3:51 (6:11 pace)

3:47 (6:05 pace)

3:50 (6:10 pace)

3:37 (5:49 pace)

5 recovery miles at lunch time. Warm and humid - stayed on the trail.

14-15 on tap for tomorrow.

Close to 70 degrees, muggy start.  The group took off at 6 am, Mike and I ran a half mile down the opposite direction on the trail so that we would get in 15 miles.  I had run a half mile before the start.  

The course was Expo hills, Mt. Bonnel, Scenic, Enfield hills, then finish on the trail.  

I had a crappy run, nothing in my legs the last couple miles, Mike took off with 4 miles to go and I couldn't stay with him.  It was miserable, I am actually quite depressed.  I thought I would be feeling good around now in the training cycle but I feel worse. I couldn't generate any leg speed for the life of me - no strength, nothing... Not sure what to make if it all. 

I came home and slept for an  hour and a half. 

Next training cycle I am sticking to what has worked for me.  I feel like I just want to get through Boston and take some time off.  Hopefully, I will cheer up later today.

9:09, 8:34, 7:49, 7:44, 7:26, 7:16, 7:13, 7:43, 7:24, 7:06, 7:21, 7:22, 6:55, 7:11, 7:28, .5 @ 7:02.   7:30 AP.