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

Got out early while everyone was still sleeping.  Decided to run a progressive with a could of faster miles at the end.  We are going to start running these on Saturday and I want to get used to it.  I didn't wan't to kill myself but thought a mile between 5k and 10k pace would be good for finish.

5 miles at 7:20-7:30 pace, then 6:40 and 6:08 then was going to run a cool down but that ended up being 6:40 just because it felt easy after that 6:00 mile.  

Then ran 5 steep hill sprints and 1 x 100m stride for some quick turnover.

Spoke to the coach on Friday for about 20 mintues - if I don't get into St. George we are going to shoot for 17:40 ish 5 k in September.  It's going to be a lot of painful workouts to get there. :-)

May try to get into Houston 2015.  

6 easy around 8 min pace.

Oh yeah - this just in:  (so much for my 5k PR this fall ;-))

Decided to ease myself into LT pace work and continue to work on the faster stuff this training cycle vs the tons of base I did last summer, and well, I have a marathon I need to start getting ready for.  I will conitinue to push the distance of these over time.  

Fortunately the storms had stopped around the time I woke up.

3 miles warm up followed by 4 miles at LT and then 2.5 back to the house.  I was going to break it up into 2 x 2 but kept going to 3, took 90 sec break and finished the 4th.  

3 miles around 7:40 pace

4 @ LT pace - 6:18, 6:20. 6:11, 90 seconds recovery, 6:18.

2.5 easy back to the house.  

Nice and cool morning - 57 degrees/ 98% humidity.  

Finding a new affinity for those fastwich shoes. 

Met up with the group for some track work.  Ran easy mile to the track followed by drills.

My legs hurt bad from the torture personal training session I had on Tuesday.  That was 30 mins of some of the hardest leg stuff I have done.  I woke up today and wondered how on earth I was going to run as I hobbled out of bed.  But I digress ...

Today was 2 sets of 1200, 800, 400 with 2 mins recoveries.  

I jumped in with the first group as it was all runners I have run with before.

These felt good - the last 400 hurt a bit and I was stuck behind a larger group that had taken off before us, but managed to get through them and hammer out a good final 100m.

Splits:

1200 - 4:14 (5:40)

800 - 2:44 (5:29)

400 - 1:18 (5:21)

1200 - 4:12 (5:37)

800 - 2:40 (5:21)

400 - 1:09 (4:37)

Took the long way back for 3 + miles.

Overall pretty happy with my splits.  Legs very sore though.  lol.

5.5 at lunchtime - sunny and 79 but low humidity - nice.

Did 4 x 45 sec - 1 min pick ups on the last mile for turn over.

Met up with Gilbert and some others for a 10 mile progressive run on the trail.  We started a 7 am.  This was a lot tougher than I thought it would be, but the around mile 7 my legs felt like mile 24 at a marathon.  Some runners fell off completely so I felt OK. I did hit the legs pretty hard this week so I should not be surprised.  Nothing to push on those last 2 and just held on.

Had to make an emergency stop between 6-7 and then got water at mile 9.  

Finished with 4 hard strides.

8:12, 7:42, 7:04, 6:51, 6:47, 6:32, 6:36, 6:37, 6:48, 6:43. @.75 cooldown.