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

4.5  recovery miles to get some blood going through the legs.  They are still pretty sore from Thursday/Saturday combo.  Wanted to cut it short anyway so I could be home in time to see the kids get their Easter baskets.

6 easy - 7:28 AP with first mile @ 8:48.  Legs are feeling better.

"Super" fartlek day.  20 mins @ MGP, 2 min recovery, 10 mins @ HMGP, 2 mins recovery, 3 x 5 mins @ 10k pace with 1 min recovery, 5 x 1 min @ 5k pace, 1 min recoveries.

There were 5 of us and we pretty much stayed together - a few faded on the last 10k portion. I got stuck at a light and wait for a car so I had to play catch up a bit.  

We stuck to the trail until after the mgp stuff and then headed out to Lake Austin Blvd for the 10k stuff - had to double back once in order to stick to the road vs. the trail.  Hit the trail for final 2 miles and 5 x 1 mins with some trail left over for a cool down.  It started raining on us during the last 10k bit - we all celebrated - it's been a long time since we had rain, much less ran in it. 

3.25 miles warm-up

20 mins @ MGP - average 6:50 on the trail and in the dark.

2 mins active recovery

5 mins @ 10k pace - 6:15 (a tad slow)   

1 min recovery

5 mins @ 10k pace - 6:05

1 min recovery

5 mins @ 10k pace - 5:49 pace (closer to 5k on this one)

1 min recovery 

5 x 1 mins on - one minute easy - 5:55 ish pace.

13 miles in total - not a bad day at the "running" office.

5 recovery miles during lunchtime.  Perfect running weather for me - overcast, 50, a bit misty.

I had to start at 5:30 because I had an early 7:30 am meeting this morning.  Somehow I talked Russ into meeting me early and running another track workout!  It's the most he has been on a track in a long time.  He's a good sport, for sure.

We did a 2 mile warm-up (added a little on to wake up our legs) to Austin High.  We then did 8 x 800m with 400m active recovery.  This is the Yasso 800 workout that the group traditionally does as the last real workout.  This is where you run the 800's at your projected marathon finishing time - so 3:00 for a 3 hour marathon. The one thing that the group does though is they don't do active recovery - they stand and get water, etc - but if you read the true way to do these it is with the 400m in between which amounted to 2 minutes for Russ and me.  So I also talked Russ into doing active recoveries.  It ended up being a taxing workout, mostly because I started to  drop the pace as we progressed.

We were on our 5th one by the time the rest of the group showed up.  Having others on the track helped getting through the last 3 for sure. 

800m @ 3:00 (6:02 pace)

400m @ 2:00 (7:48 pace)

800m @ 2:58 (5:58 pace)

400m @ 2:01

800m @ 2:58 (ditto)

400m @ 1:59

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:55 (5:52 pace)

400m @ 2:00

800m @ 2:53 (5:48 pace)

400m @ 2:00

800m @ 2:47 (5:35 pace)

400m @ 2:10

800m @ 2:42 (5:25 pace)

3.25 miles easy back to the annex.  Good solid workout to work on turnover.  Didn't feel easy but it wasn't really hard, didn't kill it on the last one either.

Easy street for the next 10 days! 

took the day off!

Last "long" run until the marathon.  Parked over at Barton Springs pool and then ran over to meet up with the group at the park.  The plan was to run the 10 mile loop with an out and back that made it 13.  It was Russ, me, and another runner who has been tagging along.  We took it pretty easy the first few but then let the legs feel the pace.  Legs are feeling good right now but that is what they are supposed to feel.  We were chatting along when I looked at my watch as say a 6:30 pace.  Seems like a good sign to me.  

8:50, 8:06, 7:50, 7:18, 7:02, 7:03, 6:44, 6:38, 6:50, 6:53, 6:44, 6:50, 6:38, .5 @ 6:50.

Soaked the legs in the Springs for 15 minutes.