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

Did not feel extremely motivated this morning but managed to get out there anyway.  I ran the out and back with a couple rollers.  Took a while to warm up but hit 7:50's by mile 4.  Completely drenched due to the humdity. 

Nice morning if a bit humid.  Legs felt pretty good today.  I was minding my own business when passed another runner around the end of mile 2.  We were running in the same direction on opposite sides of the road.  Next thing I know I could see him out of my peripheral vision.  I guess he did not getting passed or something.  Well, I don't either so I dropped the pace until I lost him or he turned, or both. I am glad because I did not want to turn this into a tempo. LOL.  So I got a good MGP mile in for the day. :-)  I backed it back down to base pace but it took another mile to slow down enough.

8:35, 7:40, 7:01, 7:20, 7:46, 7:36, 7:33, 7:30.

This run should be under the category of "do not attempt at home."  I went out a lunchtime - 95 degrees and sunny.  My legs felt good so after a 1/2 mile warm up I dropped the pace a bit to what I have been running in the am.  But around mile 4 the heat started to catch up with me and I was forced to drop the pace.  I was not feeling too great.  I ran the trail loop close to the office.  There was another runner running in the opposite direction so we passed each other twice per loop.  I hope I didn't look as bad as him.  LOL.  I was so hot even the breeze felt cool, and I know that it could have been anything but since it was coming up from the south.

When I got back to the office and took a shower I did not even bother turning on the warm water.  Well, that doesn't make a differnce since even the cold water is warm because of the heat.  It took quite some time for me to get back to normal.

8:30, 7:40, 7:40, 7:35, 7:55, 8:01.

I decided to go downtown this morning to run with the group for a few miles. The group scheduled run was a progression run. Now, I had no intention of doing that. Just nice and easy I told myself.

I parked at Barton Springs and then ran 1.5 miles to the group. The coach divided everyone into groups depending on pace. I did not want to go out with the fast group because I was not planning to the workout. So I opted for the next group. My plan was to run easy with them and let them take off when they started the tempo part of the run. However, since I had warmed up already I was ready to go but the group started out at a 9:00 pace - so after a bit of talking I took off and got into my normal 7:40's pace. After about a mile and a half there is a part where one comes down from a bridge to get back on the trail. When I hit this part and got to the trail I saw the group behind me had just started to come over the bridge. I knew I was on my own at this point.

I stayed around 7:30 - 7:40 pace for a mile or two and then dropped to MGP for the rest of my run. This was not my intention by my legs felt OK and once I commited to it I had to follow through. Even at MGP pace it was hard in the heat and humidity. There was a point on the run where I wondered how I managed to run this pace for 26 miles. With about a mile to go I caught up to another runner from the group that started a couple minutes ahead of our group. This was a guy who ran a 4:50 mile a few weeks ago and usually cooks me in workouts. So I did not feel too bad anymore knowing that he was struggling too. I pulled him along until the 1 mile bridge where I headed back to the springs and he carried on to the group finish. I cooled down for 1/2 mile and then jumped in the springs for a wonderful cool down.

1.5 @ 8:35, 7:50, 7:30, 7:10, 7:09, 7:08, 7:09, .5 @7:45.

Decided to take it easy today - 8:30's across the board.  Found my legs speeding up on occasions and I had to make a conscious effort to slow down.  Came home and stood in the sprinkler that was on.  That felt really good!

Nice morning - warm and humid though.  Met up with the group for a 12 mile run.  I thought I would try and take it easy today but still stay below 8:00 minute pace for the run.  I ran with Richard and then at a water stop we picked up a couple other runners, so it was nice meeting some new people.  Lisa blew past us around mile 1 and I did not feel physically ready to keep up with her.  We ran a lot of long runs together before my Iowa marathon.  I just found out today that her marathon PR is 2:53, so I won't feel bad anymore if she drops me, LOL!  Her goal now if to get to the Olympic qualifiers.   Cool for her!  

At the 9 mile water stop we actually picked Lisa up.  I think she started too fast and slowed a bit. I was ready to head back to the annex and call it a day, but thought I would run with them a bit further and get a full 12 miles in.  We just ran an out and back - the continued on and I turned around.  I got off on the wrong trail and had to double back some, so I ended up with 12.4 miles for the morning.  Maybe next week I will shoot for 14 miles.  I slowed the last couple of miles but managed to pick it up on the last .4 miles.  The heat started to take it's toll, my legs were still a bit tired towards the end but getting stronger.

Got under the outside shower at the annex for a great cool down.  I drank about 20 cone cups of gatorade/water too. 

8:36, 7:57, 7:44, 7:52, 7:46, 7:26, 7:27, 7:14, 7:20, 7:47, 7:46, 7:46, .4 @ 6:57.  Overall pace @ 7:40 for the run.