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

Ran with Kevin in the neighborhood.  Nice run.

Well, too tired this morning to go out since my daughter was sick during the night.  I did manage to get out at lunchtime and happen to run by Dan on the trail.  I turned around and we ran together.  It was great to have someone to talk to.  Otherwise the heat is really hard to get through by oneself.  

7:30 AP.

Warm and muggy - nothing new there.  

I was excited today as I got a chance to test out my new Minzuno Wave Universe shoes - 3.8 oz - they make my A5's feel heavy and they don't have holes in the soles - lol.

Dan and I decided yesterday on our run to do some 800's today.  Since I have not run them in a while I figured 6 of them would be good. 

The plan was to follow the group that was doing circuit to the track so we could use their water and Gatorade.  One small problem was that the group didn't go to the track but to Zilker Park.  This worked out well for us since we could run on the road that goes around the park.   There are a couple small hills and some turns so it was definitely a bit more challenging than the track, but hey, since races are on the road running repeats on the road only makes sense.  We set our watches for .5 miles and ran an out and back, and then went the other direction doing 2 repeats along the way coming back to the start, and then another pair out and back.

Easy cool run back to the 0 mile marker and then I did a bit over 200m followed by an easy pace out and then turned around and did a 400m from the 1/4 mile marker back in.

800's were fairly consistent considering the road variations.  My legs were pretty tired by #6.  

2 mile warm up and then

800m @ 2:40

800m @ 2:44

800m @ 2:45

800m @ 2:43

800m @ 2:40

800m @ 2:39

1.5 easy and then 250m @ 3k pace, .4 easy and then 400m @ 1:23.

5.25 around the trail at lunchtime.  No watch so no pace info.  Just wanted to get the legs moving a bit after yesterday's workout.

Met up with the group expecting Fartleks on the trail but learned that we were going to go to Zilker park and run 10 x 3 min hard with 1 min recovery on the grass following the edge of the park.  

This was a pure stamina workout and very hard towards the end.  77 degrees at the start.  Running for that long in grass was a new experience.

We kept the "hard" portions 5-10 seconds below HMP - so anywhere from 6:10-6:20 pace.  It was a good way to get 4.8 miles of tempo style work in.  Of course everyone pushed the pace on the last 3 mins.  I was hanging on for dear life at the end.  A great stamina workout.

2 miles warm-up and cool down, 4 x 20 sec strides to finish.  

Started at Barton Springs pool as I wanted to finish there so I could jump in after the long run.  It's always hard to judge what my mileage will end up being when I start at the pool and then add on the regular long run from the annex with the rest of the group.  Today I wanted to get in between 12-14 so I ran the 12 mile route from the annex which ended up being a bit short, but with the add on from the pool I was able to hit 14.  I took off with the lead group but the group split since some were doing 12 miles and some 14.  I ended up running with Joseph and Scott so it was a nice change.  Overall a great run, the heat is bothering me less and less and I am slowing feeling stronger.  Pretty happy overall.  I ran 8 x 30 second hard sprints at the end and then jumped in Barton Springs for a cool down.  

Overall pace was around 7:10.

8:26, 8:12, 7:53, 7:10, 7:08, 7:02, 6:56. 7:04, 6:58, 6:48, 6:44, 6:46, 6:50, 6:46.

8 x 20-30 second strides paces: 4:40-4:50 range.