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

Back to the basics for this chap.  Nice cool morning, slept in until 7:00 then 2 miles easy followed by 10 x 400 @ the local middle school track.  1 minute rest in between.

10 x 400  1:18, 1:19, 1:19, 1:16, 1:17, 1:16, 1:17, 1:18, 1:18, 1:19. 

Legs got a bit tired on the last on so I decided not to push 2 more or add any 200m repeats.  Heart rate was maxed out on the last 2 - I can tell I really missed running the repeats leading up to Boston.  I won't leave this component out of my training ever again.  I used to be able to run 16 of these at this speed.

Got sucked into an all day conference that I had not planned on, but it

got out early.  I was able to hit the gym on the way back for 5 easy on

the indoor track.  Followed by a good foam roller and stretching

session.

2 miles warm up followed by 3 miles at "short tempo" pace, which means "around" 10k pace, followed by 2 miles @ 7:20 pace.

I was pleasantly surprised when I saw the paces in the history on my Garmin.  I thought I ran these miles a bit slower.  I did stop at 1.5 miles for a 30 second stop at the water faucet.  The plan for next time is to do this without any stop, however brief.

Tempo miles:   6:12, 6:02, 6:05

Met up with the group this morning.  It was warm and humid.  We ran the trail with 3 x (3,2,1 hard with 1 minute recoveries in between.)  For some reason this was harder than my 3 mile tempo on Tuesday.  It could be the trail and the heat.  I do know that by the third set I trailed off of the lead group - I couldn't hang.  I definitely have a lot of work to do to get back to where I need to be.

3 x (3 min hard, 1 minute recovery, 2 min hard, 1 min recovery, 1 min hard, 1 min recovery)

Times of hard minutes ranged from 6:12 to 5:52.

68 degrees, muggy - 5:30 am.

7 mile recovery, no watch, probably ran it a bit faster than needed.  Took the hilly route on the way back.

70 degrees and humid.  This will be the conditions for the next 6 months!

Met up with the group at the annex.  I thought I was going to stick to the trail but after using the port-a-potty the only person was Mike.  We ran a couple easy and then followed the group route into the hills.  Yikes, it was Boston all over again.  We took it nice and easy on the inclines though.  8:50, 7:30, 7:26, 7:20, 7:38, 7:19, 7:04, 7:20, 6:59, 7:14, .5 @ 6:45.  My legs could feel it on the last mile.  3 speed work this past week caught up with me.