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

Met up with a group for the Sunday long run.  I thought it was going to be 8 but it turned into 11. :-)

Another fabulos morning - had a short sleeve and that worked out just fine.  No fast stuff at the end today - but did some 4 x strides at the end to loosen up.

Legs feeling pretty good so far.

6.2 at lunchtime from the new office.  Had to find a new route today but it wasn't too difficult.  Located some trails nearby on Google maps.  

2.25 warm up @ 8:20 AP

Then 25 x 45 second fast with 20 second recoveries.  The plan was to run 45 seconds @ 5k pace which is around 6:00 pace from my last 5k - but I just ran hard and didn't look at pace at all.  This workout normally calls for 15 sec recoveries but since I am out of shape a bit decided to add an extra 5 seconds - next time I'll take it down to 15 or increase the fast part to 1 minute.

First 15 @ 5:58-6:10 pace, then the next 10 @ 5:38 to 5:50 pace.

Total 4.05 miles average pace 6:40 with recoveries.

2.05 cool down miles and 4 x steep hill sprints to loosen up the hips.

Cross training day - besides it was raining pretty hard outside - we got these fancy bikes in our new gym at the office - so that's super convenient - https://www.pelotoncycle.com/

45 mins - of course I had to push it in order to be #1 on the leaderboard. ;-)

1000's on the track - met up with the group at Austin High for 1000's.  Wasn't sure what I would be able to run - but picked 3:40 as a good target from McMillian's training pace calc.  Started the first one with a group but ran it a bit slow, then they wanted to drop back to 4:00's so I ended up running the rest on my own.  

2 miles warm up followed by 6 x 1000m with 2 min active recovery jog.

1000m @ 3:51

1000m @ 3:40

1000m @ 3:38

1000m @ 3:28

1000m @ 3:33

1000m @ 3:25

Did some video anaylsis with the coach afterwards - seems I am over extending a bit on my left leg - but I thought it looked pretty good.

http://vid1186.photobucket.com/albums/z363/dschwalm/IMG_29691.mp4

5.5 miles on the trail at lunch time.

Got to the group a bit late, which meant only the fast group was left.  Well, what was I going to do?  Stick with them for a bit, even though I knew that ment a fast long run, or run by myself.  I choose to take off with them.  We did the end of the Austin course in a reverse loop, so a mile on the trail, up Congress, up Duval to 51st, then a loop and back.  

Great weather and conversation made the miles go by and I didn't really feel like we were running hard unitl the last 2.  Great run and over 50 miles for the week!

8:30, 8:51, 7:02, 7:10, 7:12, 7:19, 7:19, 7:06, 6:49, 6:41, 6:36, .75 @ 6:30, .25 cool down, 6 x 100m strides to finish.  

7:14 AP.