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

Warm and muggy - base run with 8 x 15 second striders during the last 3/4 mile @ 5:30 pace. Other miles 7'40's.

2nd night of over 8 hours of sleep - yesterday morning my wife let me sleep in until 8:30. I can't remember the last time I slept that long but my body needed it.

I always get on my 7 year old son about dilly-dallying in the morning.  It takes him 10 minutes to brush his teeth sometimes.  Why do I mention this?  I think he gets it from me.  I woke up at 5 am and did not get out of the house until 5:30.  I tried to figure out how I fettered away 30 minutes getting ready for a run.  I am still not sure.  So, long story short is I did not get down to the town lake train until 5:45 and was not on the trail until 5:50.  Therefore, I was already behind schedule.  Fortunately school is out and I did not have to be home in order to take my son to school today. 

I ran the 11 mile trail loop and started at Barton Springs pool.  The workout was to run 3 miles warm-up followed by 20 minutes at MGP, 2 minutes easy, 10 minutes at HMGP, 2 minutes easy, 5 minutes @ 10k pace, 2 minutes easy, 5 minutes @ 10k pace, 2 minutes easy, and then 5 x 1 minute @ 5k pace with 1 minute easy between.  This run is always on the group schedule 2 weeks out from a marathon.  I like the workout even though it's hard - it really tests one's stamina.  Today was challenging mostly due to the heat and humidity.  The trail of crushed granite takes a few seconds off pace as well.  I also ran out of trail and time at the end and only managed 4 x 1 minute @ 5k pace.  My pace fell off a bit at the end as I was getting tired and beat up by the heat.  I did squeeze in a quick plunge in the cold waters of the springs, though. 

3.37 miles warm up:  8:38, 8:04, 7:47, .37 @ 7:30.

20 minutes (2.8 miles) @ 7:10 pace

2 minute easy

10 minutes (1.5 miles) @ 6:42 pace

2 minutes easy

5 minutes (.8 miles) @ 6:29 pace

2 minutes easy

5 minutes (.78 miles) 6:35 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

1 minute easy

1 minute (.17 miles) @ 5:55 pace

1 minute easy

1 minute (.17 miles) @ 6:07 pace

5 recovery miles this morning.

Oh, and I learned how to tie my shoes last night.  I tried it today and my laces stayed tied.  Go figure - been tying my shoe laces incorrectly for 37 years.

Here's how:  http://www.ted.com/talks/terry_moore_how_to_tie_your_shoes.html

And if you have never checked out TED I highly recommend it!

Actually a cool morning - 72 degrees.  It felt pretty good.  I met my good friend and running buddy at the Austin High track.  He had graciously volunteered to come out and help pace me through my 800's.  The rest of the group ran a progressive run on the trail so that left me on my own until James said he would keep me company.

Again, I was a bit off schedule.  I got to the track and James had already ran a mile and half warm up.  He ran another 1.5 miles with me and then we started the repeats.  The first one is always the hardest for me because I have to find the right pace.  The plan was to run 10 x 800m at a sub 3:00 per 800m.  I thought around 2:50-2:55 would be good.  There was no reason to push the pace at this point and I wanted to make sure I had enough gas to complete 10 of them.  I jogged a 1:50-2:00 recovery between each repeat though there we are couple at the end where I walked.  I ran 1 mile cool down around at the track to finish.

800m repeat times:  3:07, 2:55, 2:56, 2:57, 2:53, 2:53, 2:53, 2:57, 2:53, 2:50.

This article arrived in my inbox today - quite interesting: http://www.drmirkin.com/fitness/lactic_acid_intervals.html

Cross training day - 22 KMs on indoor cycle in 50 minutes. Stretching afterward. Legs felt great while I was walking out of the gym.

70's and humid to start.  Ran 1 mile warm up before the group meet.  I then met up with the group at 6 am.  The first half of the run was a gradual to moderate incline with a turn around and then a nice overall elevation decline on the way back with the last mile flat.  

I ran with Lisa who was a collegiate runner.  Needless to say, she's strong.  I am not sure of the wisdom of this run, but I wanted to get the feel of the pace down and get comfortable with it.  I figure I have 7 solid days to get a good recovery in.  Although at the end of the run I did not have confidence that I could run another 13 miles at this pace.  We missed the last water stop so that was a 5 mile stretch with no water.  

1 warm up and then 12 miles at 7:00 overall pace.  Splits:  3 miles at 7:27 average (forgot auto lap) 7:05, 7:01, 6:58, 6:57, 6:54, 6:55, 7:05, 6:57, 6:19.