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

7 miles easy - no watch - just let the legs dictate the pace and it wasn't very fast - they felt a bit tired.

Out for 2 days due to illness.  Sunday afternoon I came down with a 101 fever and spend the evening in bed, Monday and Tuesday other parts of me were not doing too well.  

I figured I would take a chance and see how it went.  I met the group at BS Pool for the Wednesday 8 mile loop followed by a jump in the springs and then we all sat around a picnic table and had muffins, coffee, and sparkling water mimosas.  It was a great way to start off the holiday.

Warm and humid morning - met up with the group at the annex.  Another runner had told me yesterday that Gilbert was not going to have the time trial this morning, but that was proved wrong.  I had gotten my mind around the idea that we were not going to do it, and then had to get back into the right frame of mind when we were told we were going to run it.  

We ran to Zilker park where coach had set up cones to mark off an 800m loop.  The time trial is to run hard but not all out for 2400m.  Afterward we we going to run 10 x 400m relay style.  Your partner runs half of the 800m loop, you take off, the partner runs to the other side and then repeat until each runner gets 10.  However, coach called us off after 6 repeats.  

He then set up some goals and divided us up, and we played 10 minutes of handball.  This was a blast.  I actually scored a couple goals, though I had to slide in the grass a few times, but it was fun.  

So - 2400m on the grass in 8:18 (5:27 pace and a new PR for me for this workout) followed by 6 x 400m around 5k pace.

I ran the first mile of the 2400m (1.52 miles per the Garmin) in 5:34 and the last .52 in 5:12 according to my watch for an average of 5:27.  I am pretty pumped about this because I didn't realize I had run this pace at the end of the run.  I never felt out of breath or pushed until the last 200m when the race to the finish was on with another runner.  I was able to push a bit harder and pull away at the end.

My legs were feeling fatigued during the 400's so I was happy to call it quits after the 6th one, though it was just get interesting at that point.

Cool down back to the annex. 

Went out at lunchtime, 95 degrees and sunny.  Low 8:00s, not sure if I am sore from the workout or the handball. :-)

My wife was sick so I had to stay close to home so I could be with the kids when they woke up.  This was too bad because I missed the group run up Mt. Bonnel.

I just did a bit over 8 - no watch but pushed it a bit on the last 4.  Legs still feeling a bit sore from Thursday.  I am definitely paying the price.