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

Group was meeting up at 7:30 but I wanted to be done a bit earlier.  I did a little over 3 miles and then met with the group and ran the 6 mile loop around Town lake - broke off from them after 3 and headed back.  4 hill sprints to finish up before packing up and heading home.

only enought time in the am for 4.5 easy - then 40 mins on the Peleton bike at lunchtime.

Went out a lunchtime for a quick workout - 2.25 miles warm up from the office until I found a good street/neighborhood to run a fartlek.

12 x 1 min with 30 second active recovries in between,  Tried to stay around 5k pace but that's hard without a reference such as a flat track.  It was pretty windy out there today as well.

1 min 5:37 pace, 1 min 5:50 pace, 1 min 5:59 pace, 1 min 5:41 pace, 1 min 6:03 (hill and wind) 1 min 6:02 (hill and wind) 1 min 5:47 pace, 1 min 5:33 pace, 1 min 5:42 pace, 1 min 5:50 pace, 1 min 5:52 pace, 1 min 5:35 pace.

2.25 cool down around 7:20 pace.

Cross training day - went to the work gym after work - 50 mins on the Peloton - 45 min class.  It was hard work.

Didn't have time for lunchtime run so went out at 8 PM - chilly but after 2 miles I was fine.  Sped up a bit during the run - watch died a mile 4.  Last 1.5 miles I did 20-30 second 5k pick ups with equal recovery - enough to get the turn over going.  Finished with 6 x 20 second hill sprints.

No time for a run today - was only going to run 4-5 miles anyway - so no biggie.

Drove out to Lockhard to run a 5k that Preston talked me into.  :-)  I figured why not - if I want to get back into shape and attack that 17:30 goal I better start running a few 5Ks.  I ran the Run For The Water 5k 3 weeks ago and finished in 18:55 off of a couple weeks of easy runs - so I though if I ran a 18:35 +- a few seconds I would be pretty happy.  I have only gotten 3-4 good workouts since the last 5k.

On the way to the school I saw a 5k sign and an arrow so I kept driving and drove the last half of the course.  The first thing I noticed was how flat the course was - a lot of turns - and quite a few signs.  Then I had that thought "I hope that someone doesn't come along and move one of those signs!"  That would be bad.

I parked and walked up to the start and immediately saw Joe and Preston.  I registered, and we went out for a warm up and then some strides.  I'll say close to 2 miles.

Well Joe took off of course and I knew I wouldn't be able to stick with him, but what surprised me was that there was a Tri guy in the lead and also that none of the high school crosscountry kids were in front of us.  Finally one of them passed me so I was in 4th.  That's OK because I know a 5k will weed out those who start to fast.

By mile one it was Joe and then me and I never saw the 2 guys who were in front of me again.  

Mile one was about a 5:50 and I was good with that, my watch again beeped about 30 feet before the mile marker. Mile 1.5 to 2.5 is kind of no man's land for me - hard to keep that pace with no one pushing or pulling - Joe was too far in front for me to really pace off of him - and I felt the pace slipping a bit but kept chugging along.  This mile was about a 6:03 or so, mile 3 came probably about the same but I had enough to give a pretty strong kick on the last 200m or so when we turned that last corner and I could see the finish line.

Finished in 18:37 - pretty close to where I wanted to be - and I am happy with that.  If anything it was a great workout. ;-)

Hats off to IJR,  he put on a real quality race here.  Can't wait to come back next year.