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

8 miles easy - 8:20 AP.

Went out a lunchtime for a run around the trail.  Must have been 95 already, though there was a slight breeze that helped, and some of the trail is shaded.  Still, I think these runs have helped me cope much better with the early morning temps of high 70's.

Decided to stay near the house this morning.  I ran a loop/out and back.  I wanted to run some fast paced fartleks during the last 4 miles but my legs were not feeling it.  Probably the 800s, fartleks, and fairly hard long run of last week did them in.  Also feeling an issue with my right leg creeping up, so decided to keep the run a bit tame.  7:20s with the last couple a bit faster (don't have my watch with me) followed by 4 x 25 second steep hill sprints Brad Hudson style.  I will start incorporating more of these at least weekly to start improving stride mechanics and leg strength.  The plan is to get to September feeling fast and strong and ready for marathon training.

80 degrees at 5:45 am.  Met up with the group for a progressive run the on the trail.  I felt strong the whole time, even the push at then end.  Heart rate was under control.  I really thing the hot runs during the day are helping.  Anyway, we played it conservatively until the last mile and then we dropped the bomb.  This time I was only 5 or so seconds behind the lead group.  I am making progress. :-)

The coach said afterwards, great, you ran a 5:40 for the last mile, now see what you can do for the last 2 miles.  Keep trying to extend it out.  I asked if that meant a 5:40 for the last 2 miles, he said to try to run 5:50ish for the last two.  When that feels good then try to stretch it out for the last 3 miles. 

I think I will go for pushing it on the last 1.5 miles, then go for the last 2.  We'll see what the rest of the group thinks about it.

9:15, 7:52, 7:20, 7:04, 6:45, 6:24, 5:43, cool down mile 7:50.

Well, what a disappointment... went out at lunchtime and it was only low 90's with a breeze and a few clouds.  I was hoping to suffer a bit more. ;-) 

6 around the trail - no watch.

80 degrees, but nice breeze with clouds - felt cooler anyway.  Met up with the group at BS pool for the start.  Nice run up through some rollers to around the 6 mile point, where my group decided to run 12 miles and I had already decided on 14.  We split at this point and I was on my own for the rest of the run.  However, I got to meet and run with a really good masters runner - as in 16:00 5ks - and I think his half PR is 1:07.  Anyway, he tried to talk me into going to the local track meets that they have going on this summer.  There are 2 more.  He told me maybe I should forget about the marathon and try my speed out on the track events.  I don't think I will give up on the marathon yet, but since I don't have anything else going on this summer I think I will show up at the next track event and go for it.  His suggestion was the 100m or 200m.  Should be fun.

I also discovered these new shorts by Mizuno - they don't get wet.  I didn't even realize it until around mile 12 Gilbert stopped in his truck and told me I was wearing the best running shorts out there. It was the first time I had worn them so I didn't know.  But when I looked down they were done dry.  The sweat just rolls off.  Later in the springs when I got out they were still dry.  I have never seen anything like it.  I may have to get another pair for the summer!

So, the run, 14 miles @ 7:20 AP with 6 x 20 seconds sprint/strides at the end.