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

11 miles on the trail this morning with Dan.  Got there a bit early to get a mile in, ran the 8 mile loop with Dan and then continued on the greenbelt trail for a mile and then back.  Great morning.

4.5 recovery-ish type miles at lunchtime.

Met up with the group after work at Austin High.  90 degrees but a nice breeze helped keep things manageable.  

I ran 1.5 easy to the track, then 2 miles more with the group.  3.5 miles warm up.

We then did 4 sets of 600m, 100m float, 600m with 400m active recovery in between sets. All run at 10k pace in order to get a good feel of 10k pace for the upcoming race.

I ran the first 3 sets with a couple other runners and we were very consistent with the 600m sections @ around a 6:05 pace.  The last set the other runners stopped for water and I kept going, the coach said to run them faster so I did.  Not sure she meant that much faster though, as I ran the last 2 x 600m around 5:40 pace.

5 x 100m strides at the end at sub 5k pace, followed by 1.5 miles cool down. 

Good workout all in all. 

Core workout at the gym - 2 sets of 20 step ups each leg, 35lb dumbells.  2 sets of 25 each leg of Romanian squats, 2 x 10 side lunges each side holding 25lb weight.  Planks on balance ball and back extensions on Roman chair.  

8.5 easy this morning - 7:45 AP with 9:00 and 8:10 first 2 warm up miles.  Felt good though I started to feel my legs during the last mile from yesterday's workout.  Quite warm and humid out this morning.  The sprinklers were on when I got home so I stood in the middle of the yard and cooled off.

6.25 easy in the am - felt like summer out there.  4.5 easy at lunchtime.

Made a game day decision with the weather this morning.  Everyone thought we would have a downpour but it turned out not to be the case.  I was a light rain and when I checked the radar it looked like it was clearing.  I am not a big fan of running around a track with puddles so I was all set to wait until tomorrow.  Fortunately I did not have to.

Met up with the guys at the track.  We did 3.5 miles warm up and then some repeats.

3 sets of 1200m @ 10k pace with 100m float and then 400m a bit faster with 40mm recovery in between each set.  No stopping!

On the 2nd repeat the sky opened up and it rained pretty hard but then it was over.  It actually made it kind of fun.

1200m in 4:38 (6:12 pace), 100m float, 400m 1:29 (5:58 pace), 400m recovery

1200m in 4:35 (6:08 pace), 100m float, 400m 1:26 (5:46 pace), 400m recovery

1200m in 4:27 (5:58 pace), 100m float,  400m 1:21 (5:25 pace), 400m recovery

Then 4 x 100m at 5:30-5:20 pace with 100m recovery in between.

We then hit the trail for 2 miles cool down - running through all the big puddles we could find.  Kinda childish but fun.