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

8.06 miles @ exaclty 8:06 AP - coincidence. Dew Point 73.  

Just an easy run early in the neighborhood.  Quite a few hills. 

Gave up my morning so my wife could go do her track workout and no time at lunch for a run.  And then she had swimming at 7:45.  NOTE to all runners out there - don't let your significant other become involved in Triathlons - your running will suffer.

Anyway, that left me heading out the door at 9 PM - 80 degrees and humid - but not much of a change from the morning.  At least it was dark.

I did 3 miles warm up to the middle school track and then ran 10 x 400m @ 3-5k pace with 60 secs active recovery.  Now, I wanted to try 10 x 400m with only 30 sec recoveries but I could tell in this heat that would be really hard for me, in addition to running off schedule and having eaten dinner only 2 hours prior.  

Anyway - I will count this successful even if the last 2 recoveries were more like a walk/ death trot - I am happy that I kept the recoveries that short and was able to gut the last 2 out.  

3.15 miles warm up -

10 x 400m with 60 sec active recoveries:

1:24, 1:24, 1:24, 1:23, 1:24, 1:20, 1:21, 1:20, 1:22, 1:24

1.5 easy back to the house.

6 recovery miles afterwork in the heat of the day - around 8:30s.  

Met up with the group for progressive run with last 3 miles progressive.  I am tired of not being mentally strong enough on these runs.  On top of that, these paces should not be that hard.  Dew Point was about 76 but I am tired of excuses.  Ran about 4.5 miles and then we started progressive part about .5 mile early (compared to where we needed to finish at the mile marker) so when my watch beeped at 3 miles I walked a bit (since the intent of the workout was 3 miles) my HR was pretty high and my legs hurt .. but when someone passed me I decided to finish this thing out all the way to the end.  So that tells me I had it in me to tough it out and finish.  

8:30, 8:10, 8:00, 7:50, 7:45, 6:55, 6:38, 6:28, .4 @ 6:15

.35 cool down and then 6 x 75 m strides.

6 at lunchtime - hot but just enough clouds to keep it managable.  4 x 100m strides.

Met up with a small subset of runners at Barton Springs and then ran 1 mile to the larger group.  Ran the Scenic hills to Mt. Bonnel and back.  Nothing to speed up at the end- warm and muggy and wasn't feeling to great.  Right heel and arch flared up on the last mile - happy to have made it back.  Jumped in the springs to cool off.  It's that time of year again.  Most miles between 7:20 - 7:30 pace.