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

No run today - up late last night with the family at an amusement park.  Got to be around 1 am.  I am on vacation after all! 

Same route as Saturday but cut it a bit short.  9 minute plus warm up mile and then an 820 but didn't take long to get into a groove.  Ran mid to low 7:00's the rest of way - starting to like this cool weather.  It's giving me some confidence back.  :-)  8 x 100m strides @ 3k pace to finish up.  730´s AP.

Really nice morning - it's going to be hard to leave.

Ran to this little stretch of paved pathway through a wooded area to do 1000m repeats.  Ran close to 3 miles warm-up, then 6 x 1000m with 2 min recovery in between reps.

I did better than expected so that's always a good thing.  I find it a bit more challenging running repeats on a long stretch vs. the track.   I was pretty consistent with the paces though.

Times: 3:45, 3:39, 3:39, 3:39, 3:40, 3:38.

3 miles cool down - 7:30's. 

50 degrees with a slight breeze - my hands were a bit cold.  I know it's hard to imagine.

Anyway, made myself run slow so I could enjoy the great morning.

8.25 miles @ 8:50 pace.

A bit warmer this morning - about 65 with a slight breeze.  Thought about trying out a new route but after studying the map I decided against it.  I didn't want to be thinking about where I needed to go while I was trying to maintain pace.  Legs still felt a bit beat up from the 1000's on Tuesday but once I got into pace they were fine.

5.2 miles easy at 8:10 AP and then 6 miles MGP tempo run with .8 mile cool down.

MGP miles:  6:48, 6:45, 6:48, 6:47, 6:52, 6:37 = 6:46 AP

I know this won't be possible when I get back to the Texas heat, but it is nice to know I can do it.  The plan is to run a MGP run once a week increasing in mileage from 5 up to 10 miles at pace.  Not sure how this will work in the heat.  Hopefully it will start cooling down a bit in the mornings by late September.  If I can get these runs up to 13-14 miles including MGP miles that should be pretty beneficial vs. the 13-14 mile progressive runs that I normally do. 

A bit warmer this morning!  8.5 super easy.  I actually saw 3 other runners out there this morning.  That's a record.  Also, I have discovered that the Dutch have a lot of dogs but they are not very good at cleaning up after them.  So if one runs on the grass next to the paths it's not "Where's Waldo?" but "Where's the dog poop!?"  

Last run in cooler temps - took a new route today but my watch died around mile 6.  Added on what seemed like another mile, could have been further.  Pace was around 7:15 when the watch died so I am pretty confident ran around that pace the rest of the way.

An interesting study about interval training - make sure you are mixing things up - and you can run repeats a bit slower and still gain the same benefits over time.

http://m.runnersworld.com/training-plans/how-to-avoid-diminishing-workout-returns