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

Went to the gym for a spinning class and all the bikes were taken.  So I decided to test out the injury.  It was only minor discomfort and really did not bother me too much.  Low 70's and humid at 9 am.  7:30's average pace wise.  It seems like it will be fine as long as I stay away from speed work for a while.

Went out for a lunchtime run - it was hot and my leg was not feeling great.  So when I ran by the Y I went inside and went for the spinning class.  60 minutes with some tough hill work - I think the max level on the bike was 24 and I worked 21-22 for most of the hill work.  Legs felt good afterward.

1 mile warm up and then met up with the group at the annex.  Then long warm up @ 7:20 - 7:30 pace followed by circuit at Austin High.  200m sprint followed by 15 x pushups, supermans, crunches, 200m sprint followed by 15 x 1 leg step - ups per leg, 15 x squats, 15 x lunges per leg - repeat circuit x 4.  Or 5, I kinda lost count how many I did.  Anyway, I definitely feel stronger, so I am sure this is all worthwhile.  2.7 back to the annex - 7:20 down to 6:50 for the last mile or so.

Injury felt much better today though it was a bit uncomfortable during the initial mile.  The every-other-day run seems to be working.  It will be interesting to see how it feels tomorrow.  Sometimes these things just go away.

6.5 on the trail at lunchtime.  Hot and sunny!  7:40's-7:50s.

Met up with the group at 5:45 am - 73 degrees and humid.  2 miles easy followed by 10 x 2 min hard with 1 min easy in between, though some of the easy paces were around 7:00 until we got the group to slow down.  Hard paces were in the low 6:00's.  Don't know why Fartleks are so hard for me.  Well, everyone was struggling a bit.  The coach ran with us for the last 5 so that was cool - he slowed us down a bit and got us to focus on form and not so much on speed. 

Injury was good - I am definitely on the mend.  I thought about going out for another mile or two but decided not to risk it.  Hopefully I can actually get a long run in this Saturday.

6.5 easy in the am.

met up with the group at 6 am.  73 degrees, high humidity.  I opted for 10 miles - I think it is the perfect distance, not too short, not too long.  I just didn't feel like going any further.  A couple narly hills around mile 3-4 and then back down on the trail.  It was a warm up.  7:30's average.