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

Traveled back from EU yesterday - didn't feel like running this morning but I did make it out for a lunchtime run.  Wasn't as bad as I thought it would be.  92 degrees but dewpoint of 62 with some clouds which helped.  

Nice morning run - don't know what all these Texans are complaining about.  I come back from vacation expecting these terrible runs but running so far has been quite pleasant.  I guess I brought some cool air back with me.  (LOL)

3.65 mile warm up to the local track then 8 x 600m with 300m active recovery.  I cut the recovery down to 200m for the last 2 repeats.

2:09, 2:11, 2:11, 2:08, 2:10, 2:06, 2:08, 2:04.

Then 4 x 200m @ mile pace with 100m active recovery

:37, :38, :37, :38

Followed by 1 mile easy on the track and 1 mile easy back home.

Tropical moisture is returning - now that's the Texas that I remember!  

7 recovery miles - 8:40 AP. 

73 degrees and 75% humidity at 5:20 am.  Decided somewhere along the way to run have my tempo run on the road and half on the track.  I like the idea of the track if anything to be able to lock into the pace without worrying about terrain.  In addition, the track near my house is on a bit of a plateau and that makes it a bit cooler as there is usually a breeze.

4.25 miles warmup progressively dropping the pace with 2.5 miles on the road at MGP followed by 4 miles on the track at MGP.  I added .5 miles to make the transition to 7 miles next week a bit easier.  I didn't quite make the 50% road to track split because I had to make a guess about how far I was away from the track when I started.

If someone would have told me 3 weeks ago I could run these paces in this heat and humidity I would have told them they were crazy.  I am not saying the last mile was easy, but I did it so I am happy about that.

6.5 miles @ MGP (7:03, 6:53, 6:45, 6:46, 6:49, 6:48, .5 @ 6:35)

1.25 miles back to the house

8 x 12 second steep hill sprints with 60-90 second recoveries.  Mapmyrun shows the hill I use has a 12% grade.  I believe it. 

7 recovery miles in the am.  

I found a cool LED flashlight in the road.  One never knows what one will find out there.  As long as it is not a dead body I am ok with that.

Totally blew the Hanson's plan today - decided to run 14 miles with Russ.  It was a point-to-to point with a net loss of elevation.  I was good to run these paces but I am not reading too much into it.  Still a good effort and it didn't seem like too much of a struggle in the heat and humidity.  The air was heavy this morning - not a whiff of a breeze to be found.  

8:48, 7:47, 7:40, 7:17, 7:10, 7:04, 7:02, 7:00, 6:52, 7:15, 7:22, 7:18, 6:45, 6:52.

7:18 AP 

4 x 25 sec strides.