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

8 out and back with some hills.  Last day in Omaha.

Hopefully I can get over this shin splint and put in a decent week this week. 

In Norman OK, really didn't feel like getting out of bed but forced myself out.  Did about 6 miles - not familiar with the area so stayed on the main roads.

Tough, tough workout.  Maybe my body is not ready for the heat and humidity again.  Not sure, I seem to be missing the top end and feel like I hit max heart rate too easily.  

3 sets of 3 hill repeats - short, medium and long.  Most of the group runs this as a continuous run, but I have been reading that hill repeats are for strength and that to get the most out of them maximum rest should be taken between hills to get the heart rate back to normal, and then run the hill hard, and repeat.  

So I ran the hills hard enough that I felt my heart was going to jump out of my chest and then walked down to the start, slowly jogging at some points.  

It was hard, I felt physically ill near the end, but pushed through to finish the 3 backward and 3 short hill sprints.

Took the long way there and the shorter route back.  Didn't have a watch but asked someone what their mileage was. 

5.5 recovery at lunchtime on the treadmill - 8:41 pace.

82 degrees at 5:45 am - met up with the group for 2 miles warm up followed by 30 minutes progressive run on the grass around Zilker, followed by 2 miles cool down with 6 x 20 second strides.

We took the first mile easy in order to save some for the last - coach had us switch directions at 15 minutes.  This is a mentally tough workout but good.   The sprinklers were on in one corner of the park - this is a large park - one loop was 1.1 miles - anyway, we ran through them a couple of times, it actually felt pretty good given the heat.

Progressive miles:  7:40, 7:05, 6:35, 6:18, .4 miles @ 5:55.

2 miles cool down back with 6 x 20 second strides up to 5k pace. 

easy recovery miles in the am.

81 degrees at the start - the group was running 7:10's by mile 4 and I knew that was not sustainable, at least not for me in the heat.  Not to mention I really wasn't feeling it today.  I muddled through in the 7:20's and it was all I could do to finish low 7:00's.  Never saw the lead pack after mile 9 so they faired better than I did.  I have pretty much decided not to run a fall marathon - my mental energy just isn't there.  

Nice cool down in Barton Springs at the end though and that kind of made it all worth it.