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

Great cool morning near 60 degrees.  Still not cold enough to put a shirt on but I'll take it.  lol

Aerobic base run nice and relaxed with a few hills mixed in.

7:40's - 7:20's.

Looks like a med long run day tomorrow.

Nice cool morning.  I decided I would run a 14 mile progressive run though I wasn't really looking forward to it.  I ran an out an back course that is net decline going out and of course that makes it a net gain coming back.  Sounds like a perfect course to run a progressive run on! :-)

Felt nice and relaxed and really did not pay attention to the pace until the last three miles when I pushed it a bit.   

Made a quick water stop at mile 3.5 and coming back at 10.5.

I am thinking that one could run a pretty good marathon on doing nothing else but these types of runs.

Splits:  9:16, 8:10, 7:48, 7:40, 7:24, 7:28, 7:14, 7:21, 7:06, 7:08, 7:09, 6:55, 6:51, 6:34. 

6 recovery miles - 8:33 average pace.

A bit of a warm morning - I think it was around 70 degrees.

Today was 2400m time trial followed by 20 x 200m relay on the track.

I parked at the pool and warmed up with a couple other runners who were going to run a tempo.  I broke off from them after 1.5 miles and headed up to the annex.  The rest of the group were just leaving.  I fell in with some runners at the front of the group who told me we had to do the long warm up - so right back to where I started!  When we got to the track we got split up.  I ended up running the time trial pretty much alone as the group I wanted to run with had started already.  I did OK - I did not push as hard as I could have and still ended up pretty much where I have for the last 2 times that I have run this. I found it mildly amusing when the coach asked me later if I had broken 8 minutes.  Um, yeah, right.

We then did the relay deal with a partner - run 200m, tag your partner, run to the other side of the track and repeat.  20 times each runner.  My legs are pretty tired right now. :-)

4.15 warm up followed by 2400m in 8:27 (5:39 pace)

followed by 20 x 200m 36-40 seconds each (4:55 to 5:29 pace)

followed by 2.5 miles cool down.

Recovery run during lunchtime.  8:43 average pace.   Legs are pretty sore from yesterday's workout.

Woke up late and missed my car pool.  Showed up and started by myself.  Pretty warm and very humid though it was overcast and windy.  

My legs were toast from the culmination starting with last weekends long run/MGP run, Tuesday's progressive run and Thursday's speed work session.  Today was a struggle and my pace started to suffer at the end.  I had 18-20 on the schedule but there was no way.  I got in 15 and was happy with that.  Pretty hilly course today with most miles in 7:20's - 7:30's. 

Soaked my legs in the springs for about 20 minutes which felt pretty good.