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

Nice in easy - around 8:00 pace when my watch died, probably ran a bit below that for the remainder of the run.

63 degrees this morning!  Wonderful.

Oh, and I registered for Boston today!  One of the benefits of turning 45 next year is that my BQ time drops 5 mins and my time puts me over the 20 minute qual time, so I get to register on the first day! 

4.5 easy on the trail @ lunchtime. 

Another cool morning, a bit humid though as I had to wring my shirt out once during the run.  Stopped for water at mile 4 and 7.5.  

Nice progressive run - out and back from the house - 9:20 first mile and 6:45-6:50 last 2 miles.  AP of 7:20.

Legs and core at the gym during my lunch break. 

5 easy at lunchtime - 90's and sunny.

Met up with the group for 1000's on the track.  I thought I would test out the injury and well, I just can't pass up a good track workout.

It was 82 degrees at the start and humid as well, so we all decided to run the first ones around 10k pace and speed up for the last ones.  Then we did 5 x 200m sprints with the last 2 turning into a foot race.  

My injury held up and didn't bother me really at all.  I developed a bit of stomach cramp on the run back so took it really slow back to the annex.

 1.7 miles warm up to the track followed by 6 x 1000m with 200m active recovery followed by 5 x 200m with 200m active recovery.

1000's - 3:55, 3:53, 3:51, 3:47, 3:37, 3:32

200's - 40, 40, 37, 37, 36.

1.65 easy back.

Article of the day - some very taxing marathon training runs!  I will incorporate these into my Boston training.

http://running.competitor.com/2012/09/training/take-your-marathon-long-runs-to-the-next-level_58406

A sample of one of the workouts:  For a 3-hour marathoner, the workout would look something like this: 22-mile long with 8 x 90-second surges at 6:15/mi pace with 5 minutes at marathon pace (6:45/mi) for 4 to 5 minutes in between surges, starting at mile 12. Finish the run off with a few minutes of easy jogging.

This long run will include 40 minutes of running at marathon pace and 12 minutes at 10K pace. That’s 52 minutes of hard running between miles 12 and 20. This is a workout that combines the best benefits from two very marathon-specific workouts.

5 miles at lunchtime. 

Met up with the group at 6 am.  A splinter group of us decided to run a 11 mile progressive run around the trial.  I thought that would be good, I didn't feel like a 14 mile slog.  It was cooler but the humidity was still high so the temps were deceiving.  

The last couple were a bit of a struggle - I kept thinking of the 10k coming up and how hard that is going to be if this was giving me fits.

9:24, 8:39, 8:06, 7:40, 7:43, 7:15, 6:54, 6:44, 6:30, 6:25, 6:16.

6 x 25 second strides at the end @ 5:25 ish pace.