Run Log : Monday, July 16 - Sunday, July 22

7/16/2007 - Monday - 5:30am - 5 Miles - Tired from the prior week. Could never get out of the funk. Decided to not run 10 and get deeper into the "tired hole" with the week just starting. 3
7/17/2007 - Tuesday - 5:30AM - 8.5 Miles - Ruth's Ladder. All at 5K pace. All on track. 800 with 400 recovery, 600 with 300 recovery, 400 with 200 recovery, 300 with 100 recovery, 200. 2 minute ret. Repeat 2 more times for total of 3 sets. I decided to pick up the 5K pace a little over what my current PR pace is. So instead of running a 19:49 5K pace, I ran a 19:10 pace, which is a 6min 10 mile pace or 46 second 200 meters. I nailed them all. The workout was pretty tough, but I ran well and hard.
17/18/2007 - Wednesday - 6AM - 5 Miles - 5 miles on the trail with Lulu, brad and Karma. Went swimming in Barton Creek. That was the best! The run felt great.
7/19/2007 - Thursday - 5:30AM - 9 Miles - Pecos Rollers - Julia Style. We ran 3 miles out on the hills of Pecos and Exposition. 30 seconds fast, 60 seconds slow,etc… Ran the 3 miles in about 22.5 minutes. Lots of 60 seconds slow slowed me down. My legs were burning pretty bad on exposition. Especially my calves. On the return trip, steady faster than 10K pace. The goal for me was to get through lactic acids and run well. 4 or 5 weeks ago when we did this workout, the return trip was a 19:25. This time i ran a 18:55, so pretty happy about that. Still running strong on hills compared to others. That's my difference make. Trail running and all those hills erally makes my road climbing feel like easy feats! (1.5 mile out and back warmup/cooldowns). Really muggy. sweating dripping off every part of my body.
7/20/2007 - Friday - 6AM - 4 Miles - 4 Miles on the trail with Brad and Karma. Jumped into the creek again. It doesn’'t get much better, especially since it rained too, and the trails were foggy.
7/21/2007 - Saturday - 6AM - 18 Miles - Muggy, lack of air, and constant up hill took a toll. I was not happy at mile 16, but kept truvking. Computer says I ran a 7min 40 mile average which is way too fast for an easy long run, but I guess I'm excited about the time 2hour 17 minutes because I knew I hadn't eaten enough the last few days of the week, and didn't hydrate enough either. Shame on me. Hamstrings woke up when i lifted my feet to cross the train tracks. not good
7/22/2007 - Sunday - OFF - Ran Friday instead of today.

Total Miles 44.5 (5 miles shy of goal due to Monday shortcoming. Oh well.)