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

Ah, that's more like it - 72 degrees and humid at 5:20 am.  I miscalculated the time to run 10 miles so I had to pick it up and cut off a bit at the end to make it back in time to help my wife get the little one ready for school.  I made it, barely.  

All miles between 7:57 and 8:08.  The first couple were hard with my legs complaining the whole way but I found a good stride around mile 4.

Went out at lunch for 5 miles around the soft trail loop near work.  8:00's - 8:15's.  It was hot, sunny, and humid.  Fortunately, 1/3 of the trail has trees for shade.

72 degrees, high humidity.

I wanted to do a tempo run today and thought I would try a workout from Jack Daniels marathon training program.  His program is almost exclusively tempo and MGP runs.  The plan was to run 2 miles easy x 3 miles @ tempo pace (6:30's for me) x 1.5 easy x 3 miles tempo and then 2 miles easy.  

Now I know what the experts say about running too much or too hard and easy days in that it will compromise the key workout.  After the first easy mile I could tell I would have trouble with this workout - my legs were tired.  But after 2 miles I decided I would hit it and see what I could do.  I had trouble dropping the pace significantly.  I was running into a headwind and it was warm, but still, this should not be that big of a deal.  Well, I finished up those 3 miles and thought about shuffling back home but after 1.2 easy miles easy I thought I would try it again.  The next 3 miles were somewhat easier than the first three and I managed to hold in the 6:40's and the last one was at 6:38 so I felt a bit better.  Then it was 2 easy @ 7:40's. 

2 easy

3 x tempo (6:50, 6:44, 6:45)

1.20 easy

3 x tempo (6:44, 6:49, 6:39)

2 easy

Tomorrow will definitely be a recovery day!

Ran the trail and soft trail loop near the office.  Parks and Rec has been putting new wood chips/mulch down on the wooded portion of the trail.  There are some spots that are 2-3 inches deep.  Nice and soft but takes quite a bit off of pace.  I don't mind if I am running recovery though, in fact, I welcome it.  7 miles recover - just what the legs needed.  Tomorrow were are doing 400's, hope my legs are up to it.

I have to share this report from a friend who just ran Boston in 3:01 - a 9 minute PR.  It's a hoot, and his training was unconventional.  I remember when I told him that Salazar is the one who said "the only difference between 10k training and marathon training is the addition of a long run." At the time he was only focusing on 5-10k training and told me he was going to run Boston.  He just added a couple longer runs and did just one 20 mile run, but did a lot of tempo and interval work.

I this whole running/training thing is absolutely fascinating.   Goes to show that there are many ways to skin a cat.

Obviously, one needs to live in Austin and train with us to understand everything in his story, but the crux of the story is there:

 Here it goes:

....3:01:25. A 9 min PR and 13 min faster than Boston 2010. I'll take it! (!!!)

Training? Well, I have been training heavily since December, just not marathon training. Then around maybe end of Feb. some friends ganged up on me and said I HAD to run Boston or else. Ok, not really. "It'll be fun!" they said. "Party all weekend!" "You don't even need to train for it." Ok, ok! Game on!

But I was tired of getting injured training for Boston (2/2 up 'till that point). The grind and time demands of full-on marathon training seemed to be the culprit, combined with my bodily quirks or size or whatever, and since going part-time to get in all the cross-training required to stay whole wasn't really an option, a little switch-up seemed in order.

So only half-joking, and with the deepest apologies to G, I present to you...

A Fool's Guide to Training for Boston

1. Register for Boston, but change your mind and decide not to run it. Train for 3M and 5k's instead!
2. * Meet with Gilbert, get advice on how to get faster (on halves) and reduce injuries. (Tempo, strides, build foot strength, gym, ...)
3. Crazy 400's & 800's with Richard & Karen, until brainwashed into thinking they're actually fun recreational activities.
4. Core punishment by Carrie & Richard. Gym. Spin 'till dizzy. Rinse, repeat.
5. Show up for Boston pace runs, but make them tempos!
6. Run, don't walk, AWAY from any and all Lollipops (except the strawberry and grape varieties).
7. Do not exceed 40 miles/week. If violated, report to Pieter for remedial P.T./punishment.
8. Meriden @ 5k pace 'cause Coach says it'll make you grow up big and strong.
9. Zilker miles with Lee and Lisa. Pretend that your head isn't about to explode keeping up with them, then skip out after #3.
10. Tempo when bored, tempo for fun, tempo just to get that crazy seeing-exploding-stars kinda loving feeling.
11. Foolishly run one 20 miler - with Farshid, into a headwind (both ways), over every dang hill in town. Invade Albert & Karen's spotless remodeled house w/ muddy shoes just to get a break. Wrap up with cold rain.
12. Train with two uber-fast Scenic-loving pregnant gals.
13. Cookies. Lots and lots of hot, chewy, gooey cookies.....

Warm and very humid - felt like I came out of a shower after mile 2.  Summer has arrived.

Ran 1.5 miles to the annex and met up with the group and then ran 1.5 to Austin High.  The first warm up mile my legs were tight and tired but by the time we hit the track I felt pretty good.

On the menu today was 400's - 5 @ 1:25, then 5 @ 1:23 and then 5 @ 1:20.  I love 400's because I know the pain is short lived. :-) 

I tacked on one more by myself to make it 16 and an even 4 miles.  The first 5 we could not get into a groove but the next 2 sets we were dead on for each repeat.

5 x 400 in 1:23-1:26 (5:33-5:46 pace)

5 x 400 in 1:23's (5:33 pace)

5 x 400 in 1:19-1:20's (5:19 - 5:21 pace)

1 x 400 in 1:17 (5:09 pace)

2 miles easy back to the car.

Plan on hitting the gym later for some core work.

Afternoon run: Ran 3.25 miles to the Y, did a quick core and leg workout, 2.25 back to work.  I was able to run on the grass between the sidewalk and the road, or next to a road, and found another nice crushed granite pathway around a neighborhood.  I was probably able to run about 80% of the run on soft surfaces.]

Easy - recovery paced miles @ 9:00 pace.  Warm and muggy.  

70's and humid at 6am.  Went out with the group.  By mile 2 we were running in the 7:50's, dropped to 7:40s, most of the rest of the run 7:30's.  My watch's battery went out before I even started.  I need to check that the night before a run!  

At mile 7 I parted ways with my small group as they were going to run 14.  I ran the rest of the route by myself.  It was lonely.  At least the water and gatorade was out every 3-4 miles.  I needed it today.  I must have lost 3-4 pounds in water.   The last couple miles were hard but that should be the way it is.  I kept telling myself the "magic" happens in the last 2 miles.