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

9 miles base mileage this morning.  8'10s - 8'20's.

I had to resort to the Vomeros this morning.  The Brooks have caused one of my toes to get infected from the constant rubbing.  I will leave out the gory details but I spent a few minutes with a sewing needle last night relieving the pressure from a build up of fluids.  Toe felt much better this morning.  Back to shoe shopping.

Warm and humid morning - what else is new?

 I was tempted to head downtown to the Town Lake trail for this workout.  I decided for more sleep time instead and stayed close to home.  I had my jug of ice water and a towel at my starting point and ran a series of out and backs.  This allowed be to get some water when needed.  This was a challenging workout - no doubt about it.  Though not easy I am definitely getting used to this type of pace.

2 miles easy warm up - 8:40s

4 x 2 miles at threshold pace with .5 miles recovery inbetween.  .75 mile cool down.

Splits of threshold miles:  6:49, 6:56; 6:53, 6:58; 7:02, 6:55; 6:59, 6:53. 

6 super easy recovery miles. 

Warm, super humid this morning.

9.25 miles with 7 good sized hills of varying lenghts.  The goal of the workout was to attack the hills at 5 k pace.  I managed this on the first 2 hills.  The others the pace was not as fast.  I guess Tuesday's workout was harder on my body than I originally thought.  Additionally, my mind just was not completely into this workout either.  Let's just say it was an off day.  I did manage to get in some good hill work though.  I also aggravated a tendon in my lower left leg on Tuesday and I did not want to make that worse either.

I ran 4.5 miles in the morning - I slept in a bit - and 3.5 at the gym with some core work.

Brutally warm today - it was 82 degrees at 5:45 am with something like 90% humidity. The heat index was probably around 90. One saving grace was that it was overcast. 20 mile long run today. 64 miles for the week and I could feel it. I took it a bit slower today due to heat, some soreness in my left shin, and the miles I put in this week. I tried to run some MGP miles around mile 10 - 11 (only managed 7:40's) but I was not doing so well. Several times in the late miles my heartrate was working harder than it should have been for the pace. A couple times I would catch a breeze and would feel a chill. If you feel a chill in 85 degree weather you know your body must be really hot. It was a tough day but I made it. Overall pace was in 8:20's. I guess if one follows conventional wisdom of 30 - 60 seconds slower than MGP it was an ok run. I would have been happy to have some better pace miles in there. Splits: 9:14, 8:29, 8:08, 8:18, 8:11, 8:33, 8:21, 8:33, 8:27, 8:11, 7:43, 7:48, 8:09, 8:16, 8:36, 8:14, 8:20, 8:40, 9:02, 7:56.