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

Nice morning - 7 miles easy - low 8:00's a couple 7:50's the last 2 miles.  Legs are feeling really good - no soreness or anything like that from yesterday's 20 mile run.

Nice morning -still in the 70's but the humidity seemed to have subsided a bit.  Ran in the neighborhood nothing to crazy as I want to run another MGP run tomorrow.  Splits:  9:13, 8:30, 8:12, 8:09, 8:02, 7:58, 7:45, 7:39, .5 @ 7:50.

78 degrees - 80% humidity this am.  2 miles warm-up followed by 8 miles @ MGP or faster.  DK Ranch, Jollyville, 360 route.  2 miles easy - had to run up the Yaupon hills to get back home - fun.  MGP mile splits:  7:38, 7:26, 7:17, 7:06, 7:24, 7:06, 7:18, 7:24.  

Recovery miles during lunchtime.  94 degrees and full sun.  I ran around a trail near my work.  It is only a .6 mile loop - very boring - but consists of bark mulch and crushed granite, which makes a great recovery run surface.  Some portions are heavlly shaded by trees and that makes for a nice respite from the searing sun.

Well, this was somewhat disappointing.  I think that running on the trail of crushed granite - even though some is hard packed - takes quite a few seconds off of pace.  Some have said as much as 10 seconds, they could be right.  I say this because my perceived effort at say a 7:10 pace on the trail is much greater than that on pavement.  Today it felt like I was hitting 6:50s and I was not close, while Tuesday I knocked out 8 miles in the same range with no problem what so ever.

I woke up late but arrived early enough to get in a mile and a half and then took off with the group.  We did 3 miles easy followed by what was supposed to be a 6 mile progressive run but basically turned into another steady state run and I had to stop briefly at the end of mile 4 to tie my shoe and let my HR come down a bit, and walked a little bit at the end of mile 5 before finishing it up.  Again, my HR was pretty high and it felt like our pace was much higher that it was.

It could also be that I was not fully recovered from Tuesday's run also.

7:40, 7:31, 7:13 (so far so good) 7:20 (oops, wrong way) 7:12, 7:15.  - Nothing under 7:00 pace. 

5 super easy during lunchtime.

Long run point to point today.  Nice run until about the 11 mile mark.  We had just crossed the street when we heard a large noise - it sounded like a car hit a board or something.  I turned around and it was a runner from our group that was hit.  I just saw her sprawled out in the street.  I ran to her and got her to sit down on the curb and to stay still.  Another runner that I was running with came up and we both got her to scoot back a bit off the street.  A bicyclist was near and had a phone.  We stayed with her until the ambulance, police and fire truck arrived.  She was in shock but talking.  The side of the car had hit her and the mirror had come completely off.  She was bleeding in a few spots and probably broke a couple ribs - well, I hope I don't have to go through that ever again. 

Other than that excitement the run was good. 9:30, 8:51, 8:08, 8:04, 8:04, 7:52, 7:51, 7:53, 7:47, 7:59, 7:59, 7:47, 8:05, 7:52, 7:44, 7:39, 7:38, 7:46, 7:32, 7:14.