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

77 degrees, 75% humidity, 5:30 am

Today was a track workout with the goal of hitting several miles at MGP but with some recovery laps in between to compensate for the heat.

I ended up doing 15 * 600 m with 15 * 200 m recovery, so 600 m at MGP, 200 m recovery, and repeat, for a total of 12,000 m, or 7.45 miles.

Average pace of 600 m was 7:19.

Average pace of 200 m was 8:20's.

Overall combined pace was 7:38. 

2.6 miles warm up, 1 mile cool down, 7.45 miles on the track

Total miles for the day:  11.05

75 degrees, 70% humidity, dawn

I went to the gym during lunchtime yesterday and did some core and leg work, on top of yesterday's workout.  I knew my legs would be a bit sore today and they were.  But I also knew I had 2 easy run days before Saturday's workout. 

This morning's run was slow - I was in no hurry and took it easy - I treated it as a recovery run.

Easy miles today - average overall pace 8:15.

78 degrees, 70% humidity, dawn/overcast.

Well, today's workout was going to be cruise intervals 3 x 2 miles @ MGP with 1 mile in between.  After the first mile of MGP pace I felt pretty good, and decided if at 2 miles I could keep going, I would.  So I ended up changing the workout on the fly to 2 x 3 miles @ MGP with 2 warm up miles, 1 mile recovery in between the sets, and 3 miles slow pace back home. 

It was warm and I made a couple water/cool down stops @ mile 5 and mile 8.  Though I was spent when I got home, I felt pretty good during the MGP miles, though I though I was running them at 7:10 pace.  However, 7:15 pace is a 3:10 marathon and that is my ultimate goal.

Splits: 2 mile warm up - 8:35 average: MGP 3 miles - 7:15, 7:15, 7:15: Recovery mile: 8:10: MGP 3 miles: 7:10, 7:15, 7:15: Recovery/cool down 3 miles: 8:20, 8:27, 7:53.

77 degrees, 70% humidity, dawn - overcast

An easy 6.25 today, 9:02, 8:09,7:58, 8:10, 8:08, 8:08.

77 degrees, 70% humidity, dawn

Gentle rolling hills except for mile 8 which has a hill with a 17% incline and net gain of 240 feet over 1/2 mile.

Today was a 10 miler with the target of hitting the middle 6 in the 7:30's - 7:40's.  I tried to run by feel and not look at my watch so much. A good run but would have liked to have hit the 7:30's.  I am running another run like this on Thursday - I will try to hit 7:30's on that one.  Managed to run 8 at target pace instead of 6.

Splits:  9:02, 8:15, 7:51, 7:43, 7:49, 7:45, 7:44, 7:39, 8:16 (hill), 7:42, 8:30 (cool down)

80 degrees, 70% humidity.

Easy/recovery run of 7 miles in the 8:10's - 8:20's. 

80 degrees, 70% humidity, dawn. 

A warm one this morning.  The heat did not affect me until about mile 7.  I got just a touch of feeling sick to my stomach but it subsided.  I slowed it down a bit and took about a 5 minute rest/water break at mile 8 before finishing the run.  Still, quite pleased with the overall results. Managed to get a few miles in the 7:30's.

Warm up: 9:30, 8:48

SS miles:  7:44, 7:49, 7:39, 7:32, 7:37, 7:47, 7:43, 7:46

Cool down: 8:40

80 degrees, 80% humidity.

7 easy/recovery miles. 

Warm and humid morning.

Today was the Mt. Bonnel run - course is hilly with the big hill of Mt. Bonnel of course.

Overall a pretty good pace - slowed down a bit up Mt. Bonnel and the mile after to recover.  5 water stops along the way.  I tried to run the last 4 at MGP but it was tough going out there with the heat and hills.  By the end I was pretty tired.

Splits:  8:40, 8:29, 8:07, 7:45, 7:37, 7:35, 8:29, 8:26, 8:00, 7:26, 7:18, 7:45, 7:31, 7:08 (.5 mile)

Next Saturday's long run should be around 18 miles. 

Had to run at the gym today - 5 easy.

78 degrees, 70% humidity.

OK - so yesterday at the gym I did some calf work which resulted in sore calves this morning.  Not the smartest idea as I knew I had this workout today.  In retrospect I should have stuck to my 5 miles at the gym and gone home.  Second chance though was to call off today's workout but I decided to tough through it.  I dealt with the minor discompfort and got through today's run - how much it negatively impacted the final results I am not sure.  It did not help, I know that much.  And then on mile 2 of the last interval I landed wrong on a dip in the trail and further aggravated my right calf.  I am glad I have some easy miles lined up for the rest of the week - I will need them.

Workout went OK - I switched shoes at mile 7 and found that I ran faster in the Brooks.  After the first interval I could not imagine running another 4 - I was pretty beat with the heat and a bit sick to my stomach, but after a slow mile and some water I was ready to tackle it again.  I was doing well until near the end of mile 2 when I tweaked my calf - I ran the rest of the mile and took a short break to stretch it out before finishing out the final 2 miles of the interval. 

2 miles warm up

4 miles: 7:16, 7:28, 7:15, 7:03 (nowhere near my target of 6:50s)

1 mile recover

4 miles: 7:10, 7:05, 7:12, 7:07

2 miles recovery

I contemplated not running today.  I still had some discomfort in my calves.  I decided to go ahead and run, thinking I can just do 5 miles.  The first mile was pitifully slow but picked it up as my legs got warmed up.  The first few hundred feet I thought "I'll just go 2 or 3 miles." But it ended up not being too bad.  Overall a nice slow 6 miles.  Glad I put my running shoes on and went out afterall.

77 degrees, 70% humidity.

Easy/slow run today - working out the last bit of soreness, I hope.  10 miles, overall 8:40 pace.  Had to get creative and capture some water with my hands from a spinkler system. 

6 easy - 8:30's across the board.

76 degrees, 70% humidity to start

This was my first run over 14 miles and I did 18.  Some good hills between miles 4 and 7.  I ran with a group but the broke off at mile 7 so I had to run the rest alone.  By the last mile my heart rate was up there and I could feel the heat.  I wanted to try for the last 4 miles at MGP (7:15) but it was not in the cards today. 

We jumped into Barton Springs after the run.  This is a natural springs with a year round temp of 65 degrees.  Needless to say, it felt great. 

Overall it was a good run until the last 4 miles and I had to gut it out a bit to keep going.  Good practice for a marathon!

Overall pace was 7:49 - probably close to 7:45 without the warm up mile.

Complete 18 mile splits:  8:31, 7:50, 7:44, 7:37, 7:40, 7:44, 7:43, 7:46, 7:47, 7:42, 7:45, 7:44, 7:52, 7:56, 7:59, 7:55, 7:47. 7:50.

Sick today with some bad GI issues.  No running.

In Rhode Island on business.  First day I have felt good since Saturday night and Monday morning.  

Woke up to a gray sky and slight mist.  I had my route planned from a drive the night before. 

Legs were a bit stiff and took a while - probably around mile 7 when I started feeling good.   I picked it up the last mile because it started to rain pretty hard.

Overall pace was in the 8:30's.

Another morning in Rhode Island.  About 10 - 15 degrees cooler then Texas - 65 degrees, high humidity.  Nice breeze as well.

2.5 miles warm up, followed by 6 miles tempo, and 2.5 miles cool down.  The tempo was a challange but I did it.  What a difference some cooler weather makes compared to last week's tempo run. 

First 2.5 miles warm up @ 8:30 average.

Tempo miles at 6:54 overall pace, splits: 6:59, 6:59, 7:01, 6:52, 6:56, 6:43.  Happy to finally get into the 6:50's.  I decided to go for 6 miles instead of 7.  I was pretty beat after mile 6 and mentally weak this morning.  I could have toughed out another mile but capitulated.

2.5 miles cool down at 8:05 overall pace.

I woke up at 4:30 am to catch a plane back to Austin.  When I flew back in the temp was already 90 degrees, but overcast.  I arrived home around noon and went for a run.  I had to be back in time to take my son to an appointment.  

Therefore, I only managed 7 miles today @ 8:25 overall pace.

75 degrees, 75% humidity, overcast, nice breeze.

 Only 6 miles this morning @ overall 8:20 pace.  I plan on running 5 more during lunchtime.

Five miles at lunchtime - 8:20 pace across the board.

Warm this morning - 77 or so to start.

I was going to run 16 but decided around mile 7 to keep up the pace and go for 14.  The last 2 miles were a struggle - the heat took its toll by then.  We picked up the pace at mile 3 and kept it up.   

Splits: 8:47, 8:22, 7:55, 7:29, 7:28, 7:39, 7:43, 7:34, 7:34, 7:42, 7:49, 7:40, 7:34, 7:30.

9 miles base mileage this morning.  8'10s - 8'20's.

I had to resort to the Vomeros this morning.  The Brooks have caused one of my toes to get infected from the constant rubbing.  I will leave out the gory details but I spent a few minutes with a sewing needle last night relieving the pressure from a build up of fluids.  Toe felt much better this morning.  Back to shoe shopping.

Warm and humid morning - what else is new?

 I was tempted to head downtown to the Town Lake trail for this workout.  I decided for more sleep time instead and stayed close to home.  I had my jug of ice water and a towel at my starting point and ran a series of out and backs.  This allowed be to get some water when needed.  This was a challenging workout - no doubt about it.  Though not easy I am definitely getting used to this type of pace.

2 miles easy warm up - 8:40s

4 x 2 miles at threshold pace with .5 miles recovery inbetween.  .75 mile cool down.

Splits of threshold miles:  6:49, 6:56; 6:53, 6:58; 7:02, 6:55; 6:59, 6:53. 

6 super easy recovery miles. 

Warm, super humid this morning.

9.25 miles with 7 good sized hills of varying lenghts.  The goal of the workout was to attack the hills at 5 k pace.  I managed this on the first 2 hills.  The others the pace was not as fast.  I guess Tuesday's workout was harder on my body than I originally thought.  Additionally, my mind just was not completely into this workout either.  Let's just say it was an off day.  I did manage to get in some good hill work though.  I also aggravated a tendon in my lower left leg on Tuesday and I did not want to make that worse either.

I ran 4.5 miles in the morning - I slept in a bit - and 3.5 at the gym with some core work.