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

Raining cats and dogs - cold as well - not my favorite combination.  Went to the indoor track and ran 6 in the low 8:00's - 7:50's.  Planning on doing 400's tomorrow and a 12 mile long run on Thursday.  I am running a 5k on Sunday and don't want to do my long run the day before. 

Weekly mileage should be 42-43 this week, finally getting back up close to 50 the following week.

Followed the hardest portion of the Austin Marathon course then looped around to some smaller hills on the way back.  Followed by 8 x 100 m strides.  Overall pace was 8:07 that included the first 2 miles at 9:07 and 8:46 on Town Lake trail before heading up to the hills.  Hit the hills at miles 4 and 5 @ a 8:01 and 7:50 pace, some low 8:00's in the middle miles, and last 4 miles in the 7:50's.

Changed plans to do long run today and 400's on Thursday.

5 miles recovery pace - I had to get up early and run since I have an appointment during lunchtime today.  Great, cool morning, but very dark.  The last turn to my house was pitch black.  I stepped in a hole and took a dive.  I think it was the first time I have fallen during a run.  Scraped up my palm and knee pretty good, my left ankle feels a bit sore but should be fine.  

No garmin so no precise pace - probably around 8:30's.

Wow - August flashback this morning.  75 degrees and 85% humidity at 5:45 am.  My plan was to run 3 miles easy to the local track, run some 400's and then 2 miles back.  After the first mile I could tell I was not feeling that great.  I am guessing my body was still recovering from Tuesday's medium long run.  I had to remind myself that I am still coming back from injury and building my base back up.

By mile 3 I felt better.  Unfortunately, the gate to the track was locked.  Not sure why.  I ran a mile back up the road to a section of road that I knew I could just measure 400m out and run that back and forth. 

I ran 8 repeats @ 92-97 seconds each.  Overall average for the 2 miles was 6:24.  The tropical air took a bit out of me as well as not being completely into it.  It was good for me, though.  I am running a 5k on Sunday and I wanted to get some leg speed work done before then to get a feel for the pace again.  It has been several months since my last 5k.  The weather forecast for Sunday am is 45 degrees to start - perfect for me. 

Recovery run tomorrow - short easy run on Saturday - will give me 43 for the week.  Next week I will approach 50 miles.

Beautiful day - nice cool breeze but sunny.  6 miles out and back - 7:53 overall pace.

6 miles easy - 8:20's overall pace.